Running News Daily

Cole Hocker on why lowering Hicham El Guerrouj's longstanding 1500m record is more than just a dream

Cole Hocker is aiming to break the 1500m record after Olympic gold and has revealed his plans for achieving this historic feat.

American middle-distance runner Cole Hocker has his sights firmly set on breaking the world record in the 1500 meters a mark held by Morocco’s Hicham El Guerrouj for over two decades.

Fresh off a stunning Olympic gold medal victory in Paris, where he beat his personal best by almost three seconds, Hocker is not just basking in the glory of the moment.

At 23 years old, Hocker's remarkable achievement at the Paris Olympics was a significant upset.

The University of Oregon alum surged from fifth to first over the final 300 meters to clinch the gold in an Olympic record time of 3 minutes, 27.65 seconds.

This victory marked the first U.S. win in the metric mile since Matt Centrowitz in 2016. He outran favorites Jakob Ingebrigsten and Josh Kerr, leaving Ingebrigtsen, who led for the majority of the race, in fourth place.

Before his next race at the Luassane Diamond League Hocker expressed his ambitions to push the boundaries even further.

“Two weeks ago I was a 3:30 guy, and that’s a long way from 3:26, and you have to run 3:25 to get the world record, so I’m trying to figure that out. I’ve run 3:27 one time and I want to get comfortable running that," he stated during the pre-race press conference.

Hocker acknowledges that his strength lies in his tactical approach to racing.

"I am a racer, and all my best races come from racing them tactically, so that might just be something I have to learn. I’ve been in races that are set up fast and have done well, but my bread and butter right now is racing," he explained.

“I hope to take a stab at that whether it’s this season or next year, but now I have another goal to set my mind to. It was always Olympic gold, and now I’ve checked that box. I’m really concerned with establishing myself as one of the greatest runners in history, so logically that would be the next step,” he noted.

The current world record of 3:26.00 set by El Guerrouj has stood unchallenged since 1998.

Lowering this record will require not just physical excellence but meticulous planning and preparation.

In His First 100-Miler, David Roche Demolishes the Legendary Leadville 100 Course Record

Matt Carpenter’s record stood for 19 years.

In his first 100-mile race of his career, trail runner and coach David Roche took down a legendary record in the sport. On Saturday, the 36-year-old broke Matt Carpenter’s storied Leadville 100 course record from 2005, winning in 15:26:34—over a 16-minute improvement of the record.

Roche won the men’s race by 30 minutes, on the dot. Adrian Macdonald was second in 15:56:34, and Ryan Montgomery placed third with a time of 16:09:40. In the women’s race Mary Denholm dominated, winning in 18:23:51. Zoë Rom took runner-up honors (21:27:41) while Julie Wright rounded out the podium in 21:48:57. 

The Leadville course is notoriously difficult, primarily due to its situation at high altitude. The town of Leadville, Colorado—where the race starts and ends—sits at 10,119 feet above sea level. The “Race Across the Sky” covers more than 18,000 feet of vertical gain and at its highest point, runners reach an elevation of 12,600 feet. (For context, “high altitude” is generally considered to begin around 5,000 feet above sea level.)

Roche went out aggressively and built a sizable cushion on Carpenter’s record of 15:42:59. At the halfway mark, Roche was ahead of course-record pace by over 25 minutes, according to iRunFar. By the 87.4 mile split, the gap had decreased to 15 minutes, but it was enough of a buffer for Roche to maintain. 

After the race, Roche posted on Instagram recapping the feat and noting some prerace nerves.

“I put a big scary goal out there early this year: chasing the historic 15:42 Leadville 100 course record by one of the GOATs, Matt Carpenter,” he wrote. “Approaching my first 100 miler, though, I’m not sure I truly believed. I kept joking about where I’d drop out and what my order would be at the Leadville Taco Bell.”

While Roche is an accomplished trail runner, he’s historically had the most success at shorter distances, like the half marathon and 50K. In 2014, he was named the 2014 USATF Sub-Ultra Trail Runner of the Year, and he’s represented Team USA internationally.

Roche, along with his wife, Megan, are well-known in the running community for their coaching business and podcast: Some Work, All Play (SWAP). According to its website, SWAP’s professional roster includes athletes like mountain running world champion Grayson Murphy, three-time Barkley Marathons finisher John Kelly, and steeplechaser/mountain runner Allie Ostrander.

How To Watch the 2024 Ultra Trail du Mont-Blanc Races

The most-anticipated annual event of the trail running universe takes place from August 26 to September 1

This year’s Ultra-Trail du Mont-Blanc is right around the corner—which means some of the best athletes in the trail-running universe will be meeting up in Chamonix, France, to test their mettle on one of the sport’s biggest stages.

With double the prize money on the line this year, athletes will have more to fight for than ever. And you can get a front seat to the action without leaving home. Here’s how to watch the 2024 UTMB World Series Finals, including the 50K championship, OCC, the 100K championship, CCC, and the grand finale 100-mile championship, the 106-mile Ultra-Trail du Mont-Blanc (UTMB), from August 29-September 1.

What started as a stand-alone race has transformed into a weeklong festival of alphabet soup acronyms. There are eight total races during the week from August 26-September 1, but the three races that make up the official UTMB World Series Final—the OCC, CCC, and UTMB—will all be brought to you via drones, bike and runner follow cams, and non-stop commentary.

Last year, Outside and UTMB World Series teamed up to make it easier to stream the UTMB’s top trail-running events. This year, the partnership continues—which means you can watch 10 of the series’s best events live on Outside TV.

The championships racing action starts on Thursday, August 29 with the OCC as runners start from Orsières, Switzerland (and race the final third of the loop to Chamonix). The action continues straight into Friday morning with the start of CCC in Courmayeur, Italy (which sends runners along two thirds of the loop to Chamonix), and culminates with the crème de la crème, the full-loop UTMB, which kicks off in downtown Chamonix that evening at 6 P.M. local time. The 106-mile race with roughly 32,800 feet of climbing and descending is a time-honored test piece for lifelong ultrarunners, up-and-coming rookies, and elite-level pros alike. For many, it’s the most anticipated trail race of the year.

All three races, OCC, CCC, and UTMB, will be available to watch for free on Outside TV. If you’re sleeping and miss the action live, no sweat. Outside+ members will also be able to watch on demand after the finish anytime, on any device.

The Incredibly Specific, Occasionally Gross Food We Eat to Fuel Our Ultras

The strangest and most distinct snacks we can’t live without when we’re on the trail all day The Ultra-Trail du Mont-Blanc (UTMB) World Series Finals kick off on August 26 and run through September 1. The annual finale is made up of three races: the Ultra Trail du Mont Blanc Orsières-Champex-Chamonix (50K), the Ultra Trail du Mont Blanc Courmayeur-Champex-Chamonix (100K), and the classic UTMB (100M), across France, Italy, and Switzerland.

Sure, crowds come for the world-class athletes and spectacular views of the Alps, but, some might argue, another big draw is the food—and even the race participants get a taste on the course. Much of the fuel at aid stations are sourced from nearby communities, who bring their best. Think: locally made croissants, bread, cheese, and prosciutto.

But for those of us who haven’t had the pleasure of running by tents filled with freshly baked French baguettes on our long runs, here’s the weird, the specific, and the sometimes gross on how we fuel our adventures.

On a 13-hour, nearly 10,000-vertical foot ridge scramble/romp through the high peaks in New Mexico a few years ago, I fueled with the food of the gods: birthday cake in a bag. I had somehow scammed my way into having three cakes at my birthday dinner a few nights prior and figured the calorie-to-weight ratio of buttercream frosting couldn’t be far off from Gu. So I cut a generous piece of birthday cake, put it in a Ziploc, and stashed it in my pack. By the time I went to eat it, it had lost all structure and I could easily squeeze it directly into my mouth from a hole —Abigail Barronian, senior editor, Outside

The last time I ran 100 miles, it was a self-supported multi-day journey through the English countryside. The bad news: no aid stations. The good news: pubs and cafes at far greater frequency. I was able to refill my vest with raisin scones and coffee every ten miles. By itself, a scone is pretty dry. But combined with a mouthful of coffee (or even water), it becomes an easy-to-digest, carby snack that’s just the right amount of sweet. Plus, it’s perfectly sized to fit in a chest pocket.

—Corey Buhay, interim managing editor, Backpacker

I have been blessed with a rock-solid stomach and have never had gastrointestinal issues during any run or race. That gives me the freedom to consume just about anything, but I notably veer away from energy gels and opt for real food—either the breakfast burritos or ramen noodles available at aid stations or peanut butter tortilla wraps (sometimes with Nutella) and Pay Day candy bars (because they don’t melt and have a good blend of calories, carbs, fat and protein). I have also been known to drink pickle juice straight from the jar for the sodium content. I love the taste!

—Brian Metzler, editor-in-chief, RUN

I’m all about having a variety of guilty pleasure snacks on hand during an ultra! My favorite is a specific mix from Trader Joe’s called Many Things Snack Mix, with honey-roasted peanuts, sweet and spicy Chex-like cereal squares, pretzel sticks, and bread chips. It’s basically Chex mix. I put it in a Ziploc bag and relish being able to eat it without guilt during my run (because when I eat it at home, it’s never really fulfilling any kind of nutritional need and I always eat too much of it!).

I’ll also pack a Ziploc bag with gummy bears, and then another one with half of a peanut butter and jelly sandwich. Peanuts and peanut butter go down easy for me while also providing a bit of a “stick to your ribs” satiety, while the gummy bears have a fun texture and come with a sugar rush. A PB&J sandwich kind of combines both sides of that, and then the Chex mix—as long as it has some spicy pieces—wakes up my taste buds.

'What has he done to deserve it?' - Why Noah Lyles will not put up his Olympic gold medal in prospective challenge against Tyreek Hill

Lyles has dismissed the idea of betting on his gold medals as well as Hill's NFL rings, citing he is "not interested" as the war of words between the two over who is faster continue.

American sprint sensation Noah Lyles has firmly declined the idea of using his Olympic gold medal as a wager in a potential race against NFL star Tyreek Hill.

 Lyles, who recently clinched the gold in the 100 meters at the Paris Olympics, is open to racing Hill, but only on his terms—over the 100-meter distance, widely recognized as the definitive race for determining the fastest man on the planet.

The public feud between Lyles and Hill began after the Miami Dolphins wide receiver took aim at Lyles over comments he made in 2023, criticizing American sports leagues for referring to their champions as "world champions."

Hill, in an interview with Kay Adams, was quick to dismiss Lyles’ opinion, especially after the sprinter’s bronze medal finish in the 200 meters, where he tested positive for COVID-19 after the race.

“Noah Lyles can’t say nothing after what just happened to him,” Hill said during the podcast. “Pretend like he’s sick, I feel like that’s horseradish. So for him to do that and say that we’re not world champions of our sport, come on, bruh. Just speak on what you know about, and that’s track.”

Hill later escalated the tension by challenging Lyles to a 50-yard dash, boldly claiming he would come out on top. “I would beat Noah Lyles,” Hill asserted. “I wouldn’t beat him by a lot, but I would beat Noah Lyles.”

Lyles, however, was unimpressed by Hill’s challenge and made it clear during a Wednesday interview on the Dan Patrick Show that his Olympic gold medal is off the table.

“What has he earned to deserve that status?” Lyles asked rhetorically. “He plays football and is a great football player, but you do not get to jump the line because you think you are fast. There are tons of those people out there.”

When asked if he would be interested in one of Hill’s NFL rings as a wager, Lyles was dismissive. “I do not want a Super Bowl ring. I am very content with my Olympic medals,” he stated.

Lyles also doubled down on the conditions for any potential race, stating that it would have to be in the 100 meters or not at all. “Again, I’m not here to do gimmicks,” Lyles told NBC News. “You want to challenge me, ‘the world’s fastest man,’ if you want to challenge that, you have to challenge that in his event.”

Lyles further referenced NFL wide receiver DK Metcalf’s attempt to compete in the 100 meters, noting that Metcalf had the courage to face sprinters on the track in a legitimate event. 

In May 2021, Metcalf ran the 100 meters in 10.36 seconds at the USATF Golden Games and Distance Open, finishing ninth in his heat. While he didn’t qualify for the Olympic Trials, Metcalf’s effort was praised by Lyles as a serious attempt to prove his speed.

“Any time someone fast comes up, he would try to race them. If he really wanted to race people, he would’ve showed up like DK Metcalf,” Lyles said in a separate interview on Night Cap.

“The man [Hill] dodges smoke. I don’t got time for that. He’s challenging me. We’re racing in the 100, we can race. If he’s truly serious about it. If he’s truly serious about it, and I’m not talking about you’re just talking on the internet … you’ll see me on the track.”

Nonbinary Philadelphia Marathon runners can now compete for non-elite open division awards

The City of Philadelphia and Philadelphia Marathon Weekend organizers announced prize money and awards will be given to nonelite and elite nonbinary athletes this year.

The start of the 30th annual Philadelphia Marathon on the Benjamin Franklin Parkway Sunday, Nov. 19, 2023. Men’s winner Benard Kiptoo Koech is wearing bib #3 at center., the Philadelphia Marathon will continue to follow their national governing body guidelines that excludes nonbinary participants from elite runner awards.

However, organizers have announced new prize opportunities for non-elite runners in all gender divisions.

Previously, only the “first Philadelphian” and the “first Masters” were awarded prize money across genders. The new policy will allow all non-elite runners, including nonbinary participants, to sign up as their authentic selves and compete for prize money as top finishers in the full marathon, half marathon, and 8K races.

Organizers are also implementing a “face-value approach” to monitoring all gender categories, allowing runners to select their gender identity without additional documentation.In previous years, open division runners did not have to provide evidence as no prizes were awarded. Elite-level runners, however, must still provide supporting evidence such as ID verification and drug testing for testosterone and hormone levels, in line with USA Track & Field guidelines.

Elite participants, who are at the top of their field, receive free registration, prime starting positions, and may be eligible for complimentary travel, hotel accommodations, and larger prize purses. Runners qualify as elite by meeting standard times set for their division in previous races. Prize money for elite runners can reach several thousand dollars.

Do you know your fitness age?

Here's how your fitness watch can make you feel young again.

Do you ever wish you were 10 years younger?  Most new fitness watch technologies allow you to analyze your level of fitness in comparison to the standard for your age and gender–so while you may be 50, depending on how much you train, you might actually have the cardiorespiratory fitness of a 40-year-old. There’s no better feeling than someone (or your watch) thinking you’re younger than you are! Time to strap on your smartwatch, squeeze in an endurance session and get younger.

The technology in your watch measures your VO2 max, or how efficiently your body takes in and uses oxygen during exercise. This value is influenced by factors such as gender and age. Cardiorespiratory fitness naturally declines with age; however, you can still improve your VO2 with regular physical activity to build fitness.

Some devices analyze the intensity of activity, your resting heart rate and body mass index (BMI). You can access the fitness age feature by heading to the health stats section on your watch’s app. If your device doesn’t offer the age feature, you may instead receive a fitness analysis score (poor, fair, average, good, very good or excellent); these stats are still based on your cardiorespiratory fitness compared to the standard for your gender and age group.

Studies have validated that that the technology in most smartwatches provides a sound measure of cardiorespiratory fitness in users. If your score is lower or age is higher than desired, the feature provides you with a better idea of where you are in relation to your goal fitness, and gives you a more objective measure of progression.

If you’re still looking to make progress toward your fitness goals, HIIT, interval training and endurance training are all effective ways of improving your VO2 max. Doing physical activity with a high intensity to increase your heart rate to 70-85 per cent of your max heart rate will help bring you closer to achieving your goals.

Winner of 2022 Dublin Marathon tests positive for banned substance

The winner of the 2022 Dublin Marathon, Taoufik Allam of Morocco, has tested positive for the banned performance-enhancing drug EPO.

Allam, 35, has been provisionally suspended by the Athletics Integrity Unit (AIU), which runs the sport’s anti-doping system, his case included on the AIU’s list of pending cases, with his violation dated 16 August and stating: “Presence/Use of a Prohibited Substance (EPO)”.

Synthetic erythropoietin is a banned drug that increases the body’s production of red blood cells, thereby improving its oxygen-carrying capacity. Allam can contest the charge and request to have his B sample tested to confirm the finding.

It marks the second time in recent years that the winner of the Dublin Marathon has been engulfed in a doping controversy, with Morocco’s Othmane El Goumri winning in 2019 after returning from a two-year ban for irregularities in his biological passport, a tool used by anti-doping authorities to track changes in athletes’ blood profiles for signs of doping.

The organisers of the Dublin Marathon have a policy not to invite athletes who have served doping bans, but only became aware of El Goumri’s past after the invitation had been sent out and his flights booked for the 2019 race. Longtime race director Jim Aughney said at the time: “He slipped through the net with regards to us accepting his entry in the first place, but it will be part of the contracts from now on, for any athlete.”

In 2019, a little over a year after returning from his doping ban, El Goumri set a personal best of 2:08:06 to win the first prize of €12,000 in Dublin, demoting Ireland’s Stephen Scullion to second.

“Arguably I might have won the thing if he wasn’t here,” said Scullion. “I feel like a winner inside, that’s a victory for me. I’ve always taken a stance that drug cheats can do whatever they want, I can’t control it.

"I want to enjoy my moment, and in six or nine months’ time if he gets done for another doping violation, then I’m the champ. If the crowd want to believe I’m the champ, let them say. And when the room goes dark at night, I go to bed content knowing I’m clean.”

Allam is represented by the same management company as El Goumri. In the 2022 edition, Allam routed the field to win the men’s title, clocking a PB of 2:11:30 to come home almost two and a half minutes clear of the Ethiopian runner-up, Ashenafi Boja. The leading Irish finisher that year was Martin Hoare of Celbridge AC, who was seventh in 2:20:22.

Allam had no doping history before lining up in Dublin but faces a four-year ban if his positive test is confirmed in follow-up testing. Given the timing of the case, it would still not affect the outcome of the 2022 race, where Allam pocketed a €12,000 first prize. He has since gone on to take victories at the 2023 Rome Marathon in 2:07:43 and the 2024 Enschede Marathon in 2:08:53.

WAGANESH MEKASHA RETURNS TO TCS TORONTO WATERFRONT MARATHON

Ethiopian marathon star Waganesh Mekasha has unfinished business at the TCS Toronto Waterfront Marathon and returns with the intent of achieving victory in this World Athletics Elite Label Race, October 20th.

A year ago she went toe to toe with her compatriot Buze Diriba finishing one second behind Buze’s winning time of 2:23:11. Second place on that occasion was bittersweet.

“Yes it is frustrating to lose by a second,” she admits. “I prepared well and wanted to take the course record. Unfortunately it did not happen. I thought if we had a strong pacemaker I would win that race because at 35km I was so comfortable.

“I had to go all out and sprint to make the podium. If the girls helped me I wanted to push from 35 km after the pacer dropped out.”

Waganesh has known Buze since they were both members of the Ethiopian junior team competing at the 2011 World Cross Country Championships in Punta Umbria, Spain. On that occasion Waganesh finished 4th overall to help her country win the gold medal while Buze was 10th.

“We are not friends and we do not train together; but we see each other in different training locations,” Waganeshsays of their relationship.

Aside from missing out on the $20,000 first place prize money - she collected $10,000 for second - Waganesh’srecollections of her initial visit to Toronto are all positive. 

"Toronto is such a beautiful city,” she declares. “The crowds are amazing and we had a beautiful racing experience.

“The race was fantastic but the pacers did not do as we needed. After 35k I wanted to push but the (other two) ladies did not help. That’s why we three had to finish in a sprint.”

The third-place finisher on the day was another Ethiopian, Afera Godfay, who finished in 2:23:15. The four seconds separating the top 3 was an anomaly in marathon racing and made for a dramatic finish although, clearly, Waganesh has another perspective.

Waganesh was able to explore downtown Toronto on her first visit albeit while keeping close to her hotel so as not to expend unnecessary energy.  A shopping excursion to a nearby mall was one outing she prioritized - to buy clothes for her children.

“I did go shopping to buy clothes for my children. And I did see my friends (Canadian residents),” she confirms.

Like most Ethiopian runners she runs to help support her family which is comprised of her two young children, Benjamin, 7, and Amen, 4 and her husband, Anwar Arega.

“I want to give them a better opportunity,” Waganeshexplains. “But I do not encourage them to be a runner. I want them to do what they enjoy.

“My husband is always on my side. He drives me to training, cooks me food and, if necessary, he acts as my physio. Generally he is always there to help me push beyond my limit.”

Along with her training partners and, under the guidance of legendary Ethiopian coach Getamesay Molla, she has already begun her buildup for Toronto Waterfront. Her personal best marathon remains the 2:22:45 she ran at the 2019 Dubai Marathon. Could this be the year she surpasses it?

Experience counts immensely in marathon racing and at the age of 32 she has plenty. On her first visit to Canada she was the 2023 Ottawa Marathon champion. More recently, on February 25th of this year, she won the Osaka Marathon in 2:24:20. 

Like many athletes who have raced Toronto Waterfront she continues to eye the course record of 2:22:16 set by Kenya’s Magdalyne Masai in 2019.

“I know the course now and want to come back stronger,” she declares. “If things go as I wish and, if we have a strong pacemaker, I will do my best to break the course record and run fast and win the race. I do believe i will run faster than that (record).”

Asked about her running future she is clear: “Age is a number, I do believe I will have another ten years ahead.”

Winfred Yavi's Bahrain heavily sanctioned by World Athletics following multiple accounts of doping scandals

Bahrain have been heavily sanctioned by World Athletics over doping scandals which will heavily impact their athletes, including Kenyan-born Olympic champion Winfred Yavi.

The World Athletics Council has approved a series of corrective actions against the Bahrain Athletics Association (BAA) following historical breaches of the World Athletics Anti-Doping Rules (ADR). 

This decision comes after an 18-month investigation by the Athletics Integrity Unit (AIU), which uncovered serious violations linked to doping practices within the BAA.

The investigation was triggered by doping infractions involving two Bahraini athletes at the Tokyo 2020 Olympic Games, where both were found guilty of homologous blood transfusions. 

Additionally, it was discovered that the BAA had employed a coach between 2019 and 2021 who was banned from the sport for prior anti-doping violations.

Acting negligently and recklessly in relation to doping, thereby damaging the reputation of World Athletics and the sport as a whole.

Failing to conduct proper due diligence when hiring athlete support personnel, which increased the risk of doping within the national team.

In response, the BAA admitted to the charges and has cooperated with the AIU throughout the process. As a result, the following sanctions and corrective measures have been imposed:

1.Restricted Participation: The BAA's involvement in the Paris 2024 Olympic Games and the World Athletics Championships in Tokyo 2025 will be limited to a maximum of 10 athletes, a move that could impact stars like Winfred Yavi and others.

2.12-Month Ban: The BAA will be barred from participating in any other World Athletics Series events for a period of 12 months starting from June 1, 2024.

3.Transfer Freeze: The BAA will not be allowed to apply for transfers of allegiance or recruit any foreign athletes until 2027, marking a significant shift in the association’s recruitment strategy. Yavi is one of many athletes who were recruited from other countries.

4. $7.3 Million Investment: The BAA is required to invest up to $7.3 million over the next four years in measures aimed at addressing doping and integrity issues. This includes the implementation of a detailed strategic plan and operational roadmap (SPOR), developed in coordination with the AIU, to overhaul the federation’s governance and management practices.

5. Establishment of a National Anti-Doping Organization (NADO): Bahrain will establish a WADA-compliant NADO, fully funded by the government until at least 2026. This organization has already been operational for a year, marking a significant step forward in managing doping risks.

6. Talent Development Academy: The BAA will create and fund a talent academy focused on nurturing local athletes, signaling a shift towards developing homegrown talent rather than relying heavily on foreign recruits.

7. AIU Costs: The BAA will cover the AIU’s costs associated with the investigation and the supervision of the SPOR implementation.

David Howman, Chair of the Athletics Integrity Unit, praised the BAA’s leadership for their cooperation and proactive steps in addressing the federation’s failings.

 “The BAA, to its great credit, has displayed genuine contrition about its past wrongdoings and commitment to change,” Howman said. He highlighted the establishment of a new NADO in Bahrain as a particularly significant achievement for clean sport.

Despite the BAA's past shortcomings, the AIU acknowledged that the federation's senior leadership was not involved in deliberate rule breaches and expressed satisfaction with the outcome, which aims to balance punitive measures with the goal of fostering real change within Bahrain's athletics landscape.

As Bahrain's athletes, including World Champion steeplechaser Winfred Yavi, prepare for the upcoming international competitions, the repercussions of these sanctions will undoubtedly have a lasting impact on the nation’s athletic programs.

Here’s why your friend hates running and how to fix it

The two most likely reasons your friend won't run, and how to fix them.

We all have that friend who refuses to head out for a run; you’ve tried to get them into it, and they give you the same excuses: “It hurts my body” or “It’s too hard.” Although these complaints are valid, they often stem from impatience and a lack of understanding about what makes running fun in the first place. Here are two reasons why you’re friend doesn’t like running, but (likely) won’t admit it.

They’re going too fast

Another reason why people hate running is that they are simply going too fast for their fitness level. When starting out, there’s a huge misconception that you need to push yourself to the limit on every run. Instead, running should feel like a meditative movement. You should be able to have a full conversation. If that requires walking, then that’s where you should start. Zone 2 training, which is recommended as the best way to build aerobic fitness, should feel easy and sustainable—it’s closer to a brisk walk than an all-out sprint. Starting at a comfortable pace, where you can take in your surroundings, is the best way to build endurance. Plus, I promise you, it can make running a more pleasant experience.

Tip: one of the best ways to ease into finding the right pace is by joining a run club. This immerses you in a supportive environment and allows you to meet like-minded individuals at a similar fitness level. Run clubs typically have leaders who set different paces, making it easier settle into a comfortable pace, as opposed to trying to pace yourself on your own.

They don’t have the right equipment

One of the commonest reasons people hate running is because they aren’t properly equipped. Running in old, worn-out shoes or inappropriate clothing can lead to discomfort and injury—especially for beginners who might not know better. Proper running shoes designed for your particular feet are crucial. Imagine trying to play golf in sandals, or surf in Jordans; for running, you need running shoes–not basketball shoes or tennis shoes. Investing in the right shoes can transform a painful, unpleasant experience into an enjoyable one.

While proper shoes are essential, the right clothing can also make a significant difference. Moisture-wicking clothing helps keep you dry and comfortable, and blister-free running socks prevent painful blisters that can make every step a chore.

Kiplimo to participate in Copenhagen Half Marathon in September

Ugandan long-distance runner Jacob Kiplimo has announced his participation in the Copenhagen Half Marathon, scheduled to take place in the Danish capital on September 15th, 2024. Kiplimo expressed his enthusiasm for the 21-kilometer road race, viewing it as the opener for the road racing season following his recent participation in the Paris Summer Olympics, where he finished 6th in the 10,000 meters race, a victory claimed by his Ugandan counterpart, Joshua Cheptegei.

Currently training in Kapchorwa under the guidance of his personal coach, Patrick Cheboto, Kiplimo is optimistic about his preparation. He is determined to deliver a strong performance in Copenhagen after a month of focused training. “I am the reigning world record holder of the same race, and my hope is to reduce my current world record time of 57 minutes, 37 seconds,” Kiplimo said.

Coach Patrick Cheboto, in an interview with Uganda Radio Network, stated that Kiplimo is undergoing a specialized road race training program to ensure he is ready for what is considered one of the fastest half marathons in the world.

Cheboto also mentioned that Kiplimo will be paced by his training partner, Elijah Cheptoek, during the race. “We have carefully prepared the schedule to be implemented by the athlete together with his pacemaker,” Cheboto explained.

Benjamin Njia, the National Coach and Vice President of Technical Affairs at the Uganda Athletics Federation (UAF), noted that the track and field season has concluded, and athletes are now focusing on preparing for road races both in Uganda and internationally.

“We expect many athletes who participated in the Summer Olympics to take part in various international road running events until late November when the focus will shift to Cross Country Championships,” Njia explained.

Chebet shrugs off threat from Tola as he seeks to recapture New York title

Two-time Boston Marathon champion Evans Chebet is unfazed by the presence of Olympic marathon champion Tamirat Tola in his quest to recapture the New York Marathon title on November 3.

Tola secured the Olympic marathon crown with a record time of 2:06:26,  beating Belgium’s Bashir Abdi (2:06:47) and Benson Kipruto (2:07:00).

The Ethiopian is the reigning New York Marathon champion after setting a course record time of 2:04:58 during last year’s edition, edging out Albert Korir (2:06:57) and Shura Kitata (2:07:11).

However, Chebet is confident Tola will not pose a threat to him in New York. “Tola won’t be a threat to my New York ambitions. I’ve raced this course before and I know the strategies I need to secure another win,” Chebet said.

Chebet secured the New York title in 2022 after cutting the tape in 2:08:41 ahead of Kitata (2:08:54) and Netherlands Abdi Nageeye (2:10:31).

The 35-year-old also reckons Tola will not have sufficient recovery time which is instrumental ahead of the race.

“Tola just raced in Paris and with two months until New York, I don’t think he will have sufficient recovery time which is crucial,” Chebet explained.

After battling a ruptured tendon that cost him his Boston title earlier this year, Chebet assures that he’s back to full fitness.

“I have now fully recovered. My body is feeling fine and I am ready for the task ahead,” he noted.

Chebet walked into the April Boston Marathon as the reigning champion but failed to defend his crown after finishing third in 2:07:22— trailing the Ethiopian duo of Sisay Lemma (2:06:17) and Mohamed Esa (2:06:58).

To ensure he is in top form, Chebet revealed that his training consists of 32km runs daily. “I do 32km daily runs—20km in the morning and 12km in the evening,” he noted.

Joining Chebet on the New York startline will be Korir, two-time champion Geoffrey Kamworor and 2021 Valencia Half Marathon winner Abel Kipchumba.

Chebet believes the trio has the potential to deliver a Kenyan podium sweep. “Kamworor, Korir, and Kipchumba are strong competitors. We’re capable of a clean sweep through teamwork,” Chebet noted.

The men’s elite race will also see Olympic silver medallist Bashir Abdi and a strong American contingent, including Conner Mantz, Clayton Young and Noah Droddy, vying for top honours.

On the women’s side, Olympic marathon bronze medallist Hellen Obiri will defend her New York crown, leading a formidable Kenyan lineup that includes 2016 Olympic 5,000m champion Vivian Cheruiyot, two-time Boston Marathon champion Edna Kiplagat, and 2022 champion Sharon Lokedi.

Obiri secured the title last year with a time of 2:27:23, beating Letesenbet Gidey of Ethiopia (2:27:29) and Sharon Lokedi (2:27:33). Their stiffest competition will likely come from Ethiopia’s three-time Olympic champion Tirunesh Dibaba.

Antrim Coast Half Marathon: Yehualaw returns despite 2021 world record blow

Yalemzerf Yehualaw returns to the Antrim Coast Half Marathon a year after seemingly breaking the women's world record only to learn weeks later that the course had been 54 metres short.

Race director James McIlroy is guaranteeing there will be no repeat of last year's hiccup which meant the Ethiopian's time could not be ratified.

"You don't want to blame Covid but it certainly was a factor," says McIlroy.

"The protocol is to measure the course twice but we were unable to do that."

"We couldn't get anyone to fly here before the race to do the measurement [because of the Covid situation] so we had to do it post the race.

"The frustration is that with 50 metres short, if you add 10 seconds on, 65% of the elite race would still have run a personal best and Yalemzerf would still have been the first woman to run under 64 minutes.

"But she's back again in good shape and the course is ratified and measured correctly."

Course even faster this year - McIlroy

Indeed, McIlroy believes course tweaks this year could lead to Yalemzerf going even faster than the 63 minutes and 44 seconds she clocked last year - although the 23-year-old will have to go some to break the world mark of 62:52 set by compatriot Letesenbet Gidey in Valencia last October.

Yalemzerf's own time of 63:51 set as she finished runner-up that day remains the second fastest time in history but the 59 seconds to Gidey's world mark is a huge amount - even in half marathon terms.

McIlroy admits the UK all-comers half marathon record of 65:52 set by Kenyan Edith Chelimo in Cardiff five years ago will be a more realistic target for Yalemzerf and several of other leading ladies.

"We think we've made the course even faster," added former Great Britain Olympic 800m athlete McIlroy.

"We've taken out the section in the harbour so we've taken out one tight turn and going around the roundabout clockwise instead of anti-clockwise should also help the athletes."

While Yalemzerf, 23, will be a strong favourite, the presence of her compatriots and training partners Tsehay Gemechu [PB 65:08] and Gete Alemayehu [PB 66:37] should ensure that she has competitive company in the early stages as opposed to merely her male pacemakers.

Last year, Yehualaw finished more than six minutes ahead of Kenyan runner-up Vane Nyanamba.

2021 men's winner Jemal Yimer is also back in the Larne field and will again be the man to beat give his outstanding personal best of 58:33 set in 2018, which is 49 seconds quicker than the next fastest competitor, compatriot Tesfahun Akalnew.

Yimer was three seconds outside Sir Mo Farah's course record of 60:27 set in 2020 when he triumphed 12 months ago.

Akalnew finished one second behind his compatriot 12 months ago and is again back in the field along with last year's third placer Shadrack Kimining of Kenya.

With the field also including sub-60 minute men Ethiopians Huseydin Mohamed and Gizealew Ayana, organiser McIlroy is very optimistic that the one-hour barrier will be broken for the first time on Irish soil, with Geoffrey Kamworor's UK all-comers mark of 59:10 from 2016 possibly also in danger.

Englishman Marc Scott finished only five seconds behind Yimer in fourth spot 12 months ago and will be joined in the field by fellow British Olympian Callum Hawkins, whose has a half marathon best of exactly 60 minutes.

With Ireland's Tokyo competitor Stephen Scullion a late withdrawal from Sunday's race, Irish male hopefuls David Mansfield and Paul O'Donnell will both be aiming to improve their respective personal best of 63:23 and 63:37.

The women's event could see a good domestic battle for top-10 finishes between Emma Mitchell, Fionnuala Ross and Northern Ireland Commonwealth Games competitor this summer, Hannah Irwin.

The Eamonn Christie-coached Mitchell is the fifth fastest in the women's field on lifetime bests behind the African contingent with a 72:28 mark set in Valencia in 2019, while Ross has clocked 73:08 and Irwin 73:23.

The mass race in the event which starts and finishes in Larne will have around 6,000 competitors with McIlroy delighted to report "entrants from 19 countries this year".

Three exercises to beat back pain

A guideline for when you should consider swapping out a run for a swim or bike is discomfort that carries over from running into your daily routines. If you are wincing getting out of bed or walking down the stairs, your body is probably not very happy with you. Continuing to run at a high volume can cause your muscles to compensate in funny ways to protect the area that is aggravated, creating more harm. Cross-training isn’t supposed to be a punishment – it can be a social activity with a nice change of scenery. Cross-country skiing, snowshoeing and hiking are not as mainstream, but still provide the same aerobic benefits as hitting the pool or the cardio machines.

Strengthen your stride and keep back pain at bay with these three essential lower back exercises for runners.

Runners often focus on their legs and core, but neglecting the lower back can lead to imbalances and injuries that sideline your training. We have three must-do lower back exercises tailored for runners. Strengthening your lower back is key to maintaining good posture, preventing pain and enhancing overall performance.

1.- Bird dog

The bird dog exercise enhances stability and strengthens the lower back and core, crucial for maintaining balance during long runs.

Begin on all fours, with hands directly under shoulders and knees under hips.

Extend your right arm forward and your left leg back simultaneously, aiming to keep your body aligned.

Hold for a few seconds, then return to the starting position.

2.- Plank with leg lift

This variation of the plank challenges your lower back while also engaging your core, mimicking the demands of running.

Start in a plank position with your forearms on the ground and body in a straight line.

Lift your right leg off the ground, keeping it straight and your core tight.

Hold for a few seconds, then lower your leg.

Repeat with the left leg; perform 10-15 lifts per leg.

3.- Superman

The Superman exercise targets the lower back muscles directly, improving your endurance for those tough uphill runs.

Lie face down on a mat with arms extended forward and legs straight.

Simultaneously lift your arms, chest and legs off the ground, as if you’re flying.

Hold this position for a few seconds, focusing on engaging your lower back muscles.

Slowly lower back to the starting position. Aim for 10-12 repetitions.

Finish strong

Incorporating these exercises into your routine will not only bolster your lower back but also contribute to a more resilient and powerful running stride. By dedicating just a few minutes each week to these moves, you’ll notice improvements in your posture, endurance and overall running efficiency.

Seville sold out over six months before event date

All 12,000 available places for the 40th anniversary of the Zurich Seville Marathon to be held on 23 February 2025 had been sold out by 12th August.

It’s the first time in its history that the event run out of slots six and a half months in advance, thanks to the expectation reached among elite athletes and popular runners who especially value the benefits of the circuit (the flattest in Europe), the very special weather conditions in February in Andalusia and the opportunity to run through the historic center of one of the most attractive cities in the world.

The Zurich Seville Marathon became in 2024 one of the six fastest marathons in history in 2024 with 11 national records broken and the race with the highest number of sub 2h10 and 2h15 athletes and the second with sub 2h30 women of all times, has already managed to beat some of the participation records for 2025, with 21% of women registered (17% in the last edition) and more than half of the runners from abroad (53% compared to 47% in 2024).

The international projection of the Seville Marathon continues to grow and grow. Although never in its almost 40 years of history has been sold out so early, more than six month in advance. The 12,000 numbers available on the website www.zurichmaratonsevilla.es have been sold out today August 12th and the Organization opens a waiting list.

The Zurich Maraton de Sevilla is organized by the Ayuntamiento de Sevilla, with the collaboration of Sport Life Ibérica and the sponsorship of Asics and TotalEnergies. Zurich is the title sponsor of the race.

Jackson wins gold at World Masters Athletics championships

Charles Jackson’s first time overseas was a golden trip. 

He flew to Gothenburg, Sweden last week and will return Tuesday as a world champion. He won the gold in the 100-meter dash at the World Masters Athletics Stadia Championship, running in the 35-39 age group. 

“I feel honored and humbled,” Jackson said. “Honored because of the experience around other people from all over the world with the same passion and goal. Humbling to know the work that it gook to get here. I was not seeded as the top runner, so taking gold was amazing.

“(I enjoyed) seeing the 8,000 athletes from all over the world with the same passion that I had and seeing all the athletes from different countries coming together in peace and unity.”

 His world title was a photo finish. He had a strong start in the finals Thursday but the rest of the field started to catch up in the final meters. When he crossed the finish line in 10.91 seconds, he still wasn’t sure if he had won.

 He thought France’s Florent Ribet had beat him to the coveted medal, but Jackson won by a hundredth of a second.  “The start is my specialty,” Jackson said. “I have been to six regular national championships in the 60-meter dash, so I’m very explosive out of the blocks.

“My plan was to react to the gun and drive out as I usually do. My form began to break down at the end and that’s when the other guy began to come. But I held on for dear life. The times are not special at all, but the eight-hour time difference, the injury setback and the rounds take a toll. That’s why I was just so ecstatic that I persevered through adversity. The other guys were telling me that I won it, but I didn’t believe it until I saw it.”

Back in January, the Molo Middle School physical education teacher tore the meniscus and suffered a bone bruise in his right knee. 

“It was believed that I would not be able to recover from it fully and especially for Worlds,” Jackson said. “January, February and March I was limping and in pain.

“With much prayer and dry needling, I recovered enough to train at the end of April, so in June I ran two track meets and just prepared for Worlds.”  He conserved energy in the first preliminary round to win his heat at 11.33 seconds and fifth overall. In the semifinals, he dropped to 10.96 and was second in his heat behind the top qualifier for the finals, Kenya’s Ibrahim Muyah Makonjo (10.72).

Mankonjo was third in the finals at 10.97.  “When running rounds, I adjust according to the field of runners in my heat. So if I’m running and the other guys are behind me, I don’t have to run so hard because I have another round to run. “

 He had hopped to medal in the 200 as well but finished fifth in that even at 22.55 on Monday. He also was part of the sixth-place 4×100 relay team (43.90) on Saturday.  Jackson, a five-time champion in the 100 (3) and 200 (2) at the USA Track and Field Masters Outdoor Championships, doesn’t plan to attend the next WMA outdoor championship in South Korea in 2026 but will go to the WMA indoor championship in Gainesville, Florida, in March of 2025 to compete in the event he considers his specialty, the 60-meter dash.

No rest for Hellen Obiri and Tamirat Tola as they look to defend their New York City Marathon titles

Days after being impressive at the Paris Olympics marathon, Hellen Obiri and Tamirat Tola will immediately return to train as they gear up for a grueling task to defend their titles at the New York City Marathon.

The 2024 New York City Marathon yet again promises exciting match-ups from top athletes as defending champions Hellen Obiri and Tamirat Tola return with the main focus on defending their titles on Sunday, November 3.

The professional line-up remains historic as it will feature 14 past champions, 27 Olympians, and 19 Paralympians. As per the New York City marathon organizers, the field features 31 athletes from the just-concluded Paris Olympic Games.

Obiri is fresh from winning an Olympic bronze medal after conquering the grueling marathon course and she will be out to impress once she races in the streets of New York City. She has the much-needed confidence after beating a stacked field at the Olympic marathon where she finished third. In April, she became the first woman since 2005 to repeat as the Boston Marathon champion.

“There’s no place like New York, and I am so ready to defend my title on what has become one of my favorite days of the year,” said Obiri.

“I have been racing very well on the roads in the U.S., and I hope I can have another good day that sees me in contention once we enter the final stages in Central Park.”

Obiri will be challenged by compatriot Sharon Lokedi who finished fourth in the marathon at the Paris Olympic Games. Lokedi won the 2022 edition of the event in her marathon debut and was the runner-up at the 2024 Boston Marathon.

Edna Kiplagat, four-time Olympic medalist Vivian Cheruiyot, and Sheila Chepkirui, who owns the fastest personal best in the field will also be in the mix.

Ethiopia’s Tirunesh Dibaba makes her New York City Marathon debut and is one of the world’s most accomplished long-distance runners. She will be joined by Senbere Teferi.

Olympic champion Tola will be back to defend his title in the men’s race. Tola won the Olympic marathon in an Olympic-record time of 2:06:26. He also won marathon gold at the 2022 World Championships and silver at the 2017 world championships and goes into the race with the much-needed experience.

“I’m excited to defend my title in New York, especially coming off an Olympic-record marathon performance,” said Tola.

“The hilly course and crowds in Paris definitely prepared me well for the bridges and spectators in New York, where maybe I can go even faster this year.”

Belgium’s Bashir Abdi will be in the mix after winning a silver medal in the Paris 2024 Olympic marathon. The 2022 TCS New York City Marathon champion Evans Chebet, 2021 champion Albert Korir, 2019 and 2017 champion Geoffrey Kamworor, and 2024 United Airlines NYC Half champion Abel Kipchumba will also be in the mix, out to challenge the duo.

Why bad workouts are more important than good ones

The most challenging training sessions might be the key to your future success

Every runner cherishes those perfect workout days when everything aligns seamlessly. But what about the days when nothing seems to go right? According to Brad Stulberg, author of The Practice of Groundedness and co-author of Peak Performance, those rough workouts might actually be more valuable.

Building resistance

Stulberg, an expert in human performance and well-being, emphasizes the importance of facing challenges head-on. “Stress + rest = growth,” Stulberg says, emphasizing that progress comes not just from the highs but from enduring and recovering from the lows. Bad workouts are a prime example of the stress component—they test your limits, forcing you to adapt and grow stronger. These tough sessions teach you how to persevere through discomfort, building the mental toughness that’s crucial for long-term success in running.

Embracing process over perfection

In a world fixated on instant results, it’s easy to view a good workout as a sign of progress and a bad one as a setback. Stulberg advocates for a different perspective: “The best performers fall in love with the process, not the outcome.” This mindset shift allows runners to see value in every workout, regardless of the immediate results. Bad days are part of the journey and remind us that growth is rarely linear. By embracing the process, you learn to appreciate the small, incremental gains that accumulate over time.

Patience and consistency

One of Stulberg’s core beliefs is that patience and consistency are vital for achieving long-term goals. “Success is often built on mundane tasks that you do over and over,” he says. Bad workouts teach patience, as they force you to slow down, reflect and adjust your approach. These experiences help you build the consistency necessary for sustained improvement. Instead of seeing a tough session as a failure, view it as an opportunity to refine your training and build resilience.

While good workouts can boost your confidence, it’s the tough ones that truly shape you as a runner. They build resilience, teach you to embrace the journey, and reinforce the importance of patience and consistency. So, the next time you face a challenging run, remember Stulberg’s wisdom: in the long run, those tough days are the ones that matter most.

Ingebrigtsen docuseries will dish on Norway’s super-family of track

Born to Run is the new TV series you won't want to miss.

Hopefully you’ve downloaded Duo Lingo and have started practising your Norwegian, because Norway’s favourite running family has a new TV show documenting their behind-the-scenes journey to the Paris 2024 Olympic Games. Born to Run will premiere on Prime Video on Sept. 20.

Jakob Ingebrigtsen, the youngest and most successful Ingebrigtsen brother, will undoubtedly be the star of the show; at just 23, Jakob is at the height of his sensational track career, having won gold in the men’s 5,000m in Paris (despite his recent upset in the 1,500m). The series will follow the life of the two-time Olympic champion as he gets married to Elisabeth Asserson, prepares for the arrival of their first child and takes viewers through his training and racing leading up to Paris 2024.

Brothers Filip Ingebrigtsen, 31, and Henrik Ingebrigtsen, 33, play key roles in the show despite no longer being focused on their own competitive running. The brothers have no fewer than four other siblings; after growing up in such a large family, they highlight how family gives them purpose while navigating the pressures and challenges that accompany their fame.

The trio’s father and former coach, Gjert Ingebrigtsen, will not be part of the new series. The brothers cut ties with their father in 2022 after reporting he had been physically abusive toward one of his seven children; Gjert denied the allegations but was charged with one count of domestic violence in April. Jakob has since then been coached by Henrik.

This is the super-family’s second TV series; five seasons of Team Ingebrigtsen aired from 2016 to 2021, leading up to Tokyo 2020 Games.

How Usain Bolt contributed to Julien Alfred's victory in the women's 100m at the Paris Olympics

Julien Alfred has narrated how Usain Bolt inspired her to victory in the women's 100m final at the Paris Olympic Games.

Julien Alfred is walking in the footsteps of the fastest man in the world, Usain Bolt, as she looks to obliterate the women’s 100m world record.

The world record was set by the late Florence Griffith Joyner who clocked an astonishing 10.49 seconds to win the 1988 Seoul Olympic Games.

She explained that multiple Olympic champion Bolt contributed to her win at the Paris Olympic Games since she watched some of his videos before stepping on the track for the final. In an interview with the Times, Alfred noted that she wants to be one of the greatest ever.

She is slowly getting closer to achieving her dreams as she has been crowned Olympic champion. To achieve the feat, the St. Lucia sprinter had to beat a strong cast from the U.S. including the reigning world champion Sha’Carri Richardson and Melissa Jefferson who finished second and third.

“For me it was never the Olympics. I wanted to be the fastest woman in the world. I wanted to be unbeatable. It was almost child-like. I never saw being from a small place as a negative. I never thought it would make things impossible. I watched Usain Bolt be the fastest man and just knew what I wanted,” Alfred said.

“I wanted to help my family and I saw running as a way out. So I watched a few of his races before mine. I had to go back to my roots to see how he handled everything, from the pressure to the celebrations. He was an inspiration to me growing up and I wanted to be just like him,” she added.

After winning the Olympic 100m and claiming the 200m silver medal, Alfred noted that she felt a sense of being free.

She was unfazed by the presence of Richardson and noted that in such instances, she never feels the need to worry about the things happening around her. When she steps on the track, Alfred noted that she only focuses on herself.

“When I run fast I feel happy, like I’m on top of the world and nothing can stop me. Sometimes when you focus on racing, it can make you tense, but when you just focus on yourself you have that freedom. No worries. Unstoppable. That’s how I felt in Paris,” she revealed.

However, her journey to becoming an Olympic champion has been marred with challenges. Alfred admitted that she used to train on grass since there was no available track where she used to live.

“Every country has its own challenges. But Saint Lucia is a country full of life, very beautiful and rich in its own ways. I really hope I have put it on the map,” she added.

Can salt tabs help your race performance?

Are salt tabs key to your race-day success, or just another overhyped supplement?

In distance races, the right nutrition can be your secret weapon—or your Achilles’s heel. Among the arsenal of strategies used by endurance athletes, salt tablets spark some of the most heated debates. Do these tiny tabs hold the key to conquering those tough miles or are they just another fad? Let’s explore the science behind salt tabs and discover whether you actually need them—and how much is enough to keep you going strong.

Understanding electrolyte balance

During long runs, especially in hot and humid conditions, your body sweats out not just water but also vital electrolytes, including sodium (sodium chloride). Sodium is crucial for maintaining fluid balance, nerve function and muscle contractions. In extreme cases, losing too much sodium through sweat without replacing it can lead to hyponatremia (which is dangerous). Salt tablets help replace the sodium lost during prolonged physical activity, preventing electrolyte imbalances that can lead to muscle cramps, fatigue and worse.

How much do you need?

The amount of sodium you need during a long distance race will vary widely depending on factors such as your sweat rate, the race conditions and your individual physiology. On average, runners lose about 500 to 1,500 milligrams of sodium per litre of sweat. However, research suggests that the need for salt supplementation isn’t universal, with some studies indicating that for most runners, normal hydration with electrolyte-rich fluids is sufficient to maintain sodium balance. Salt tabs may be more useful for people who sweat heavily or those running long distances in extreme heat, where sodium losses are more pronounced. It’s also crucial to remember that taking too much sodium can lead to gastrointestinal issues or increased thirst, so it’s essential to tailor your intake to your specific needs.

Finding the right balance

If you decide to use salt tabs during your ultra, it’s essential to experiment with them during training. Start by understanding your sweat rate—some experts suggest weighing yourself before and after a run to gauge how much fluid and sodium you’re losing. From there, you can determine whether you need to supplement with salt tablets and in what quantity. Typically, athletes might take one salt tab every 60 to 90 minutes during a marathon or ultra, but this can vary widely. Listen to your body, monitor how you feel and adjust your strategy as needed.

Kenya’s John Korir claims dominant men’s win at Falmouth Road Race, while Fentaye Azale takes women’s in sprint finish

Kenya’s John Korir flirted with the course record at the Falmouth Road Race on Sunday, dominating the men’s field to win by 51 seconds in 31 minutes, 15 seconds over the seven miles.

Korir took control early and never relented, opening a 23-second gap by the 5K mark. That lead stretched to over a minute through 10K, and the field closed ever so slightly as Korir missed the course record, set last year by Wesley Kiptoo, by just seven seconds. Korir ran the third-fastest winning time in the race’s 52-year history.

“I was confident. I knew I was going to win because I am in very good shape,” said Korir. “I was feeling good, so I decided to go and see how it went.”

It was an entirely different race on the women’s side, where Ethiopia’s Fentaye Azale needed every yard from Woods Hole to Falmouth Heights to put away the competition. In the end, Azale edged countrywoman Melknat Wudu by just a second with a winning 36:10. The two came flying down the final hill side by side, but Azale had an extra gear in the final steps.

Emma Bates, the top American woman at back-to-back Boston Marathons, was just six seconds behind the dueling Ethiopians. Another American, Emma Grace Hurley, led a trio across the line just behind Bates.

“It’s always so welcoming here,” said Bates. “People were shouting ‘Emma’ the entire way and I was running with Emma Grace Hurley, so both of us were just soaking up the energy from the crowd.”

Morgan Beadlescomb was the top American on the men’s side, finishing fifth, 66 seconds behind Korir. Three-time champion Ben Flanagan of Canada was seventh.

More than 11,000 runners participated in both races this year.

Leadville 100 sees long-standing course record fall

This year's edition of "the race across the sky" saw history-making performances on both the men's and women's sides

Leadville 100, known as the “race across the sky” for its stunning vistas as it traverses the Colorado Rockies, has been a staple in the ultrarunning community since its inception in 1983. This year’s event saw blistering performances in both the men’s and women’s races, with popular coach and author David Roche taking 16 minutes off the long-standing course record, and women’s race winner Mary Denholm recording the second-fastest time ever at the event.

The 100-mile race has runners climbing nearly 4,800 metres of elevation gain over rugged mountain trails, and runners begin and end in Leadville, Colo.

Women’s race

Denholm took off hot and dominated the competition from start to finish. By the halfway point, she had built an insurmountable 50-minute lead. She crossed the finish line in 18:23:51, securing the second-fastest time ever recorded for the women’s race, just short of legendary Ann Trason’s mark of 18:06:24, set in 1994. Denholm was followed by fellow American runners Zoe Rom in 21:27:41, and Julie Wright in 21:48:57.

Alberta’s Ailsa MacDonald and Molly Hurford of Ontario were initially in contention for podium positions, but both faced challenges that saw them taking DNFs. Hurford left the race after suffering a badly sprained ankle, and MacDonald after dealing with unrelenting gut issues.

Men’s race

Like Denholm, Roche set a fast pace from the start and built on his lead throughout the race. His time of 15:26:34 took more than 16 minutes off the previous course record, set by Matt Carpenter in 2005. He was followed in by U.S. ultrarunners Adrian Macdonald in 15:56:34, and Ryan Montgomery in 16:09:40.

Pete Kostelnick, a well-known ultrarunner famous for completing the fastest transcon run of the U.S. in 2016 (42 days, six hours and 30 minutes), made a remarkable return to running earlier this year after recovering from a severe car accident that resulted in multiple pelvic fractures. In May, Kostelnick finished the Cocodona 250, followed by Badwater 135 only a few weeks ago; he finished Leadville 100 in 24:30:18.

Calgary’s Reiner Pauwwe took the 28th overall position (24th man) in 22:16:59.

Cannon, Nelson win 54th Paavo

The three H's are what make the Paavo Nurmi Marathon so difficult.

Heat. Humidity. Hills.

But sometimes runners catch a break from two of them. On a fall-like day when spectators donned hoodies, the 54th Paavo proved fast with none of the heat and humidity, even as midday approached.

"While it may not have been the best weather for spectators, it was fantastic for runners," race director Derek Lindstrom said. "The runners ran so well."

Six runners cleared the three-hour mark, led by Ethan Cannon's 2:27:20, the fastest Paavo finish in 31 years.

"It was that kind of day," Lindstrom said. "Fast weather, but that's a fast time, that's fast running."

The women's winner, Sarah Nelson, finished in 3:18:49, about a half an hour faster than last year's first-place finisher.

Cannon, 27, of Minneapolis was the favorite coming in, Lindstrom said. He lived up to it with the Paavo's fastest time since four-time winner Todd Sperling ran it in 2:27:00 in 1993. The only other runner to clear 2:30 since then was Ironwood graduate Alan Peterson, who won it in 2018 with a time of 2:28:12. Most of the other winners have been in the 2:33 to 2:46 range.

The fastest finish all-time happened all the way back in 1978 when Richard Wilde ran the course in 2:19:11.

Cannon was looking for another marathon to get under his belt, he had only done one before. He found the Paavo online - it's not too far from Minneapolis and he was just up here.

He ran track and cross country at the University of Minnesota in the 2021-22 school year as a graduate transfer from BYU. After finishing that, he moved on to road races - 10K, half-marathons - for the last couple of years.

"Kind of a natural step up would be to do the marathon," he said. "I did my first one last fall."

He made the transition seem pretty easy with his super fast time in the Paavo.

"Running a marathon is like a whole different sport, it feels like almost," Cannon said, "because there's different considerations you have to make in terms of fueling. It definitely is good to have the background. It's very normal for me to run 18 miles on a Saturday morning, but definitely it is an adjustment. It's unlike any race I've run before, for sure."

He looks to keep running marathons - and see some new places while doing it. He also hopes to come back to the Paavo someday, too.

Winning the race felt good, he said.

"You get a lot of support from the other runners because you end up passing a lot of people in the half-marathon. In fact, I was able to run with some of the relay teams, I was able to keep up with those teams as they were running the marathon relay," Cannon said. "There was just a lot of support on the course for me from the fellow people who recognized I was in front of the marathon race and they were cheering me on. That definitely felt good and helped me to keep pushing and try to win and get a good time."

And, of course, the conditions were great.

"The weather was perfect. I'm actually a sucker for cloudy days anyway. It was dry, so not even wet at all, so just perfect," Cannon said. "The course was just fantastic, so beautiful out there. Like the first 10 miles or so, I was just kind of sightseeing, so that was very enjoyable. Of course, later on, the pain sets in."

Brad Vaara of Hurley was one of the six runners to finish in under three hours. He placed fourth in 2:54:10.

Nelson, 25, of Chicago, finished the fastest since Emily Jaehnig's 3:15:45 in 2016. The last three winners were all over 3:40, but Nelson finished in 3:18:49.

That compares more favorably to other finishing times over the years. Six-time winner Candace Schneider finished between 3:10 and 3:16 in five of those wins and eight-time champion Ann Heastlett was between 3:05 and 3:21. (Heaslett ran this year and finished in 10th place.)

"I'm really proud of myself," Nelson said of getting the win. "I know it's really hard for me, there are no pacers for me or anything. Whenever I see a person whether it's a half or full marathon, I tried to pass them. That gets me more motivated."

She flew from Chicago to Ironwood and was happy to get the chance to run the Paavo for the first time.

Her cross country coach when she was at Harper community college (in suburban Palatine), James MacNider, won the Paavo in 1979, and speaking of fast finishers, his time is the second fastest on record at 2:20:05.

"I was like, 'Oh maybe I should try out this race,'" Nelson said.

MacNider has five national coach of the year awards in cross country and one in track-and-field along with many other honors.

"I'm very privileged to run with him. He actually understands my pace and workout and all that stuff," Nelson said. "He really made me really love the long-distance running because I started out as a swimming and basketball player. I went out for cross country in community college for the first time. I really enjoy running with the people around me, that gets me to push a little bit faster."

She kept running at Loyola University Chicago in intramural cross country and track.

Nelson's runs in Chicago have been limited to 20 miles because of the heat. There was no heat here Saturday.

"The weather was perfect," she said. "I asked the recruiter, how hilly is this. They were like, it's smooth and hilly, it's just different kind of courses. I felt a little bit tired when we had to turn around from the 20th mile all the way down there (on County C). I knew I had to push myself the last 5K and I actually PR'd nine minute-ish, so I was really proud."

She's training for the Chicago Marathon and the New York City Marathon three weeks after that.

"I'm pretty excited for both of them," Nelson said.

It was exciting for her to win the Paavo as well. She waved to the crowd on Silver Street and blew kisses to them as well.

"I felt very, very proud," Nelson said. "Even though I was really tired. At like the 24th mile, I thought to myself I wanted to give up. But I knew I had this long two-mile stretch to go. I really did push my legs to the limit and everybody was cheering for me. It felt very good to finish. It didn't matter I was first or last place, it just feels good to finish the race, that's all that matters for me - and have fun, of course."

That's not an easy feat at the Paavo. Even without the heat, the hills didn't go anywhere.

"This is really great training, I always like to challenge myself," she said. "I'm really terrible at uphills, but I actually did uphill training with some of my racing team that I'm at."

What to expect at the Los Angeles 2028 Olympics

The Paris 2024 Olympics has been under major scrutiny by the public–but mostly by the LA28 Olympic Committee. Los Angeles, the next host of the summer Olympic Games, is set on providing the safest and the greatest experience for the athletes–and has been taking notes on what has and hasn’t worked in Paris.

An LA28 sculpture has already taken residence on Long Beach, Calif., where Snoop Dogg, Dr. Dre, Red Hot Chili Peppers and Billie Eilish all performed for the closing ceremonies, celebrating the handover of the Olympic flag that was promptly flown in from Paris.

Transportation

The city of Los Angeles plans to host a no-car, no-build Games. Athletes and tourists will have to rely on public transportation to get between competition venues and the Athletes’ Village. The city will borrow 3,000 buses from around the country, in addition to encouraging businesses to stagger work hours and allow working from home to reduce traffic on the roads.

Venues

Athletes will be housed in the dorms on the University of California, Los Angeles (UCLA) campus, rather than having the city build an Olympic Village. The city has infrastructure in place from the previous Olympic Games hosted in 1932 and 1984; no new permanent venues will be needed.

Without having to deal with contaminated bodies of water such as the River Seine, the open-water swimming events should run smoothly; they are to take place at the Long Beach waterfront.

New sports

Five sports will be added to the Olympic program in L.A.; lacrosse, cricket, squash, flag football and baseball/softball are all representative of American culture and will make an exciting new part of the Games. Breaking has been dropped from the Olympic program after making its debut in Paris (a decision that was made before the Games even took place). It did end up getting a lot of attention, but for the wrong reasons:

The L.A. 2028 Games begin on July 14, 2028–we still have 1,432 days to go, but the countdown has already begun.

NFL player says he'd beat Noah Lyles in a race

Noah Lyles has faced a challenging week in the media, especially after winning bronze in the men’s 200m at the 2024 Paris Olympics and attributing his loss of the gold (and silver) to contracting COVID-19. (Many found this unconvincing.) One of his critics is NFL wide receiver Tyreek Hill, who didn’t hold back on his opinion of Lyles’ abilities, confidently stating that he could beat the new Olympic 100m champion in a race.

During a pre-season interview on YouTube’s Up and Adams Show, Hill shared his thoughts on Lyles: “Noah Lyles can’t say anything after what just happened to him. For him to lose like that and still say we’re not world champions in our sport? Come on, bruh. Just stick to what you know, and that’s track.”

Hill went on to say he would beat Lyles in a race (although he did not specify the distance). “I wouldn’t beat him by a lot, but I would beat Noah Lyles.”

Hill, who goes by the nickname “Cheetah,” is renowned for being one of the fastest players in professional football. While his focus has been on football for most of his life, he comes from a track and field background. Hill represented Team USA at the 2012 World Junior Championships in Barcelona, winning gold in the men’s 4x100m relay and bronze in the 200m (20.54).

Although Hill hasn’t made a return to track and field since, he did race over 60 metres at the 2023 USATF Masters Indoor Championships, clocking 6.70 seconds. His time ranked him 213th in the world for the men’s 60m event last year. In contrast, Lyles won a world championship silver medal in the 60m at the 2024 World Indoor Championships in Glasgow, with a time of 6.44 seconds—trailing only American Christian Coleman, the world record holder in the 60m event.

Hill has admitted in multiple interviews that he doesn’t plan to return to track anytime soon, making a showdown with Lyles unlikely. Even so, the numbers speak for themselves: Lyles’ 100m winning time of 9.79 seconds in Paris is half a second faster than Hill’s personal best of 10.19 seconds. While Hill’s times are impressive for someone not competing professionally, the likelihood of him beating Lyles without a few years of focused training seems slim.

TAMING THE TAPER

How to avoid becoming unhinged during your marathon or half-marathon taper

The taper—a period of reduced training leading up to your goal race—can be a troublesome time; you might look forward to backing off the grind of training, but when you do, you might experience some guilt or anxiety about running less. Lynsey Romano, founder of Calgary-based Skyline Run Coaching, outlines a few key strategies for maximizing your downtime to get the most out of your race—and yourself—and for avoiding falling prey to the “taper tantrum.”

“The main objective of the taper is to reduce the accumulated stress on the body and mind that has built up over a training cycle,” Romano explains. “By carefully balancing a training load reduction, tapering can help an athlete optimize their muscle glycogen stores, it can enhance muscle repair, and they can just go in feeling invigorated and ready to go.”

Romano says different athletes benefit from different types of taper structures, but they all have the same objective: to reduce mileage and effort and allow your body to adjust to all your training efforts.

Don’t skimp on nutrition and hydration

You may be tempted to think that because you’re running less during your taper, you should eat less, but that’s not the case, says Romano. One of the biggest mistakes she sees in her practice is athletes tapering their nutrition along with their running volume, when the goal is to maximize glycogen stores—in other words, making sure you have plenty of energy on race day. Cutting back on nutrition can really hamper your race. Romano recommends eating a well-balanced diet that mirrors what you’d normally eat while training. And don’t forget about hydration—take in electrolytes and sip water throughout the day to make sure you’re well hydrated on race morning.

Get extra rest

The taper is also the time to take extra rest, whether it’s sleeping in or taking naps—“anything that you can do to revitalize, to rest more, is something I would support entirely,” says Romano.

She adds: “It can feel really counterintuitive to be resting when you’re getting ready to do something that is a considerable physical feat.” This is one reason potentially unnerved athletes should pay close attention to how they’re feeling during this time. Sometimes a nap is a better idea than a short run, if you’re feeling tired.

It’s also completely normal to have some aches and pains as your body absorbs your training, and taper week is the perfect opportunity to book a pre-race massage, physio or chiropractic appointment to work out any lingering kinks.

Nurture your mindset

As for the mental side of things, the taper allows you the time to get your mental game in check. Romano recommends creating mantras you can repeat to yourself during the race, or writing a motivational phrase on your arm for visual encouragement. Creating a race plan will also help prepare you mentally, and can help quell some of those race-day nerves. (But remember to be flexible, adjusting your plan on the fly if you encounter difficult weather conditions, or you find yourself nurturing a minor injury on race day.)

You want to go into your race feeling fresh mentally and physically and ready to leave it all out on the course. Above all, don’t forget to have fun!

What Kenya intend to do about foreign countries poaching athletes

Kenya's government is developing policies to prevent the poaching of athletes by foreign nations and enhance local sports infrastructure.

Kenyan President William Ruto recently addressed the pressing issue of athlete poaching by foreign nations during a breakfast reception at the Eldoret State Lodge.

With key stakeholders in attendance, including the Kenyan Olympics team that performed admirably at the Paris Olympics, President Ruto outlined the government's commitment to tackling the migration of top-tier athletes to countries like Bahrain, Israel, Qatar, and the USA.

Amidst a celebratory atmosphere for the team's return, the President voiced his concern over the growing trend of Kenyan athletes representing other nations.

"The Government will work with all stakeholders to develop a policy that will address the challenges hindering Kenya’s progress in sports," he declared.

"Our athletics dominance is increasingly being encroached upon. We must come up with initiatives to correct the situation," President Ruto emphasized.

His government plans to work closely with national and county governments, as well as sports federations, to craft a comprehensive sports policy that addresses these concerns comprehensively.

The poaching of athletes has been a contentious issue, highlighted by incidents where Kenyan-born athletes have excelled on the international stage under foreign flags.

Notably, Winfred Mutile Yavi recently won gold and set a new Olympic record in the 3000m steeplechase for Bahrain, sparking widespread debate in Kenya about the loss of native talent to other countries.

The President reassured the public and athletes that the Sports Fund, established to support sportspeople's welfare, will be strictly used for its intended purpose.

"The fund would not be used for other purposes but to cater for the welfare of our sportsmen and women who he described as the greatest ambassadors of Kenya," he affirmed.

Ruto's administration also aims to diversify the sports disciplines at the international level, encouraging more inclusive participation across various sports.

“By expanding and diversifying our sports, we will get more people participating,” the President noted.

Furthermore, the government has intensified efforts to combat doping, a significant concern that has marred the country's sports reputation.

"We will deal with the doping menace not to undermine our sporting activities, but to deal with the problem," President Ruto stated.

In addition to policy reforms, President Ruto encouraged the nation to celebrate rather than criticize their athletes.

"Let’s criticize our athletes less and celebrate them more. We should always thank and appreciate our success in sports," he urged.

The initiatives outlined by President Ruto not only aim to retain athletic talent but also to elevate the standards and global competitiveness of Kenya's sports sectors.

How Emmanuel Wanyonyi’s rival faced an anti-doping raid before Olympic 800m final

A track athlete was raided by anti-doping officials at the Olympic village days before securing a bronze medal in the 800m event.

Olympic 800m bronze medalist Djamel Sedjati is believed to be still under scrutiny by the Athletics Integrity Unit (AIU) following a dramatic raid in the Olympic village just days before the final event.

The incident, which unfolded a week ago but garnered minimal media attention at the time, involved French anti-doping officers executing a search linked to an ongoing investigation into alleged doping practices.

The raid, led by the French Anti-Doping Agency (AFLD), targeted Sedjati’s accommodations and was part of a broader probe that also implicated Algerian athletics coach Amar Benida.

According to the French sports daily L'Equipe, sources close to the investigation have indicated that Benida was the primary focus of the inquiry.

This revelation puts a different light on the events, suggesting that Sedjati may have been collateral in the broader investigation rather than the direct target.

In the wake of the raid, Sedjati displayed remarkable composure, securing a third-place finish in a fiercely competitive 800m final at the Stade de France.

The race itself was historic, with four of the seven top times on the all-time performance list being recorded, highlighting the extraordinary level of competition.

Emmanuel Wanyonyi of Kenya clinched gold with a time of 1:41.19, becoming the third-fastest performer in history.

Following his performance, Sedjati addressed the incident at a press conference.

"Nothing (important) happened. These are things that athletes can face. Thank God it was only a small inconvenience. I was quickly able to get back to normal," Sedjati told reporters.

The Paris prosecutor's office and the AFLD have remained silent on the matter offering no comments or insights into the ongoing investigation.

This lack of official information has fueled speculation and concern within the athletics community.

In response to the controversy, the Algerian Olympic Committee issued a strong statement via Al24News, condemning what they described as "malicious attempts aimed at tarnishing the image of the Algerian runner Djamel Sedjati, victim of unjustified attacks by certain sports media."

This statement reflects the tension and the high stakes involved, particularly in light of Sedjati’s recent performances and his stated ambition to break David Rudisha’s 800m world record.

Sedjati’s resilience was on full display just weeks prior at the Monaco Diamond League, where he won the race in an impressive 1:41.46, just shy of his personal best set in Paris.

His capabilities and recent form make him a significant figure on the track, and the timing of the raid raises questions about the implications for his career and reputation.

Kandie spearheads star-studded field to Berlin Marathon

Former World Half Marathon record holder Kibiwott Kandie spearheads a stellar lineup at the Berlin Marathon on September 29. 

The organisers anticipate a record-breaking turnout of over 50,000 participants, surpassing last year’s 48,000.

“The organisers of the BMW Berlin Marathon are expecting a record number of more than 50,000 runners on September 29, when Germany's most high-class and spectacular road race will take place for the 50th time,” the organisers said in a statement.

“However, two names are missing from the start list this time. Kenya's superstar Eliud Kipchoge and Ethiopia's running legend Kenenisa Bekele. For the first time since 2014, neither of them will be taking part in Berlin.”

Kipchoge is the all-time Berlin Marathon champion having won a record five times. Last year, Kipchoge cut the tape in 2:02:42 followed by Vincent Kipkemoi (2:03:13) and Tadese Tekele of Ethiopia (2:03:24).

Kandie is a three-time Valencia Half Marathon champion from 2020 (57:32), 2022 (58:10) and 2023 (57:40).

He boasts titles from the 2020 Prague Half Marathon (58:38), the 2022 Adizero Road to Records 10km race (26:50) and the 2020 Ras Al Khaimah Half Marathon (58:58).

He has a silver at the 2020 World Half Marathon Championships (58:54) and a bronze in the 10,000m at the 2022 Commonwealth Games (27:20.34).

He will team up with 2022 Castellon Marathon winner Ronald Korir, Amsterdam Marathon runner-up Cyprian Kotut, 2023 World Road Running bronze medallist Samwel Mailu and Shanghai Marathon champion Philemon Kiptoo.

Ethiopia’s Takele, last year’s silver medallist, is expected to pose a serious challenge for the Kenyans, alongside compatriot Hailemaryam Kiros, the 2023 Osaka Marathon champion.

Tokyo Marathon runner-up Rosemary Wanjiru leads the charge in the women’s elite race.

The 29-year-old’s accolades include victories at the 2023 Tokyo Marathon (2:16:28) and the Hokuren Distance Challenge in the 10,000m (30:38.18) in Japan.

She is also a runner-up at the 2020 Valencia 10km Road race (29:50) and the 2022 Berlin Marathon (2:18:00).

She faces a rich Ethiopian contingent led by Dubai Marathon champion Tigist Ketema, 2018 Shanghai Marathon champion Yebrgual Melese, Paris Marathon champion Mestawut Fikir and 2023 Osaka Marathon runner-up Sisay Meseret.

Also in the mix is three-time Osaka Marathon champion Mizuki Matsuda of Japan.

Experts Say You Should Ditch the Watch at Least Twice a Week and Run Based on Feel—Here’s Why

It’s time to incorporate more effort-based training into your schedule.Running is both an art and a science in many ways, and sometimes, you choose whether you want to lean into the former or the latter. Such is the case when running by feel (art) or pace (science).

Running by feel is also known as effort-based training or going by your rate of perceived exertion (RPE). “We define perceived exertion as your own subjective intensity of effort, strain, discomfort, or fatigue that you experience during exercise,” says Luke Haile, Ph.D., an associate professor in the Department of Health and Exercise Science at Commonwealth University of Pennsylvania. Your RPE is affected by numerous factors, from your emotional state to the weather to how well you slept the night before. “When you can understand it, it can really guide your training,” Haile says.

The easiest way to look at running by feel is on a scale of one to 10 (although some versions of RPE go up to 15 or 20), says Greg Laraia, a running coach at Motiv in New York City. One means you’re exercising with barely any effort at all while a 10 would be an all-out, can-barely-breathe effort. In practice, this looks like heading out to run at a six or seven for your easy runs (rather than at, say, 10-minute mile pace). 

If you know your body and your paces well, you can also run by feel sans RPE scale and just going off what an eight-minute mile ~feels~ like, for example. Experienced runners can get so good at knowing how a particular pace feels to them that they don’t even need the feedback from tech—they can simply decide that they want to run eight-minute miles and, more or less, nail it. 

But can ditching your watch and running by feel versus pace still get you to your goals? Read on to find out the pros and cons to both approaches, and how to know which is best for you. (Spoiler: Most likely, you’ll want to integrate a mix of both metrics!)

Pros of Running By Feel

“The real gift of running by feel is [that it’s] almost a mindfulness practice that, with training, allows you to feel how the body is in that moment and to take notice of how your feet feel, how your calves feel, down to your heart rate, breathing, noticing your sweating, and knowing what it feels like when you are at the right pace for a given goal,” says Haile.

The more in tune you get with your body and learn to listen to it, the more you learn when you have more to give to a run or when there’s something lurking under the surface, like an injury coming on, that isn’t allowing you to reach your full potential, Haile adds. 

Because of this, running by feel can help reduce your risk of injury or burnout, says Laraia. If you have a “bad” day but your training plan says you need to run at a higher heart rate zone or a particular pace, you might push yourself to hit that and overdo it. But if you’re running by feel, you keep your pace and heart rate in check (because it feels challenging enough). 

Cons of Running By Feel

For starters, running by feel may not be as accurate for novice runners: Haile and his team have conducted a number of experiments around RPE in both recreational and more experienced (not necessarily fast!) runners. 

“We’ll put somebody through a VO2 max test and see how hard they can actually go, then see how well they can reproduce intensities that are around that [same] anaerobic threshold because that’s really where race pace often lies,” says Haile. 

The verdict: The more experienced the runner, the better they tend to do at reproducing those same intensities. “To tell somebody that’s relatively inexperienced or beginner level to go out and sprint as hard as they can or run a 10 RPE, they might not run that hard,” says Laraia, because they don’t have context for what hard and really hard actually means. Four months later, it’s going to feel way different. (Still, he argues that this could be seen as a positive in some causes, because it shows there’s room for growth.)

Even for more experienced runners, though, accuracy varies. In one of Haile’s studies, published in the journal Perceptual Motor Skills, the 34 men involved in the research were less able to judge how hard they were actually working when running on a treadmill at relatively lower speeds and RPE, compared to working at a higher effort. Interestingly, “when intensity and RPE were higher, they had a finer perceptual acuity,” Haile says.

Another potential drawback is that it’s possible that running by feel can push runners too hard—or hold them back. “That’s where some of these other factors can come into play and cloud that mindful listening of the body,” says Haile. 

For example, maybe you’re exceeding your goal pace (or heart rate) because of some external motivational factors—like trying to run faster that your Strava friends—that are at play and this leads to overreaching. Or maybe there are emotional things going on that are causing you to feel things a little bit more physically when it’s not necessarily a physical issue. “We’ve all been in a place where emotionally it is draining and [that] doesn’t allow us to achieve what our body is actually capable of doing,” Haile says.

Finally, running by feel is more difficult to quantify. “There’s no measurable data,” Laraia says. “If you were to write down your RPE on paper, everyone’s looks the same because it’s based off the sensation that you’re feeling.”

Pros of Running by Pace

If you have a goal in mind, like a time goal for a race that’s attainable—and that’s a key word here—you want to take a more scientific approach, per Laraia. That could mean using your watch to nail a specific pace during each of your training runs. Doing so will enable you to hit the proper pace you need to achieve your race-day goal time. 

Practicing specific paces also allows you to test faster speeds and push your limits, which is important if your main goal is getting faster. If you’re running by feel all the time, it’s hard to see your progress in speed. 

As mentioned, running by pace may be the better bet for runners with less experience as it helps them to learn how it feels to stick to various paces, which they can then riff off of later in their training journey. To do that, you still want to tune into how you feel on the run, but you’re examining that based on the pace your running (rather than vice versa). Cons of Running by Pace

The main issue with this approach is that it doesn’t take into account all those aforementioned factors that can affect how you feel—physically and mentally—on a particular day. A 8:30-per-mile pace may feel easy on some days and really, really hard on others. 

“A lot of running, especially distance running, does come down to how you’re feeling mentally,” says Laraia, and he keeps this in mind when working with clients. “If they’re feeling great, by all means let’s go, but if they’re feeling shitty, I’m not going to force them to do a hard effort.” 

Again, pushing to hit a certain pace despite not feeling truly up for it can lead to injury and/or burnout. Take the long slow distance run for example: These efforts are meant to feel easy and should be done at a lower heart rate. If you’re trying to keep up with a specific pace, despite that pace actually feeling difficult, then you won’t gain the benefits of those long zone 2 efforts. 

Second, running by pace may drive runners to pursue unrealistic race goal times. With running by feel, you may realize that your original goal pace/finish time is too ambitious, and you can adjust accordingly. 

Pace vs Feel: How to Determine Which Metric Is Right for You

Everyone could probably benefit from running one or two runs per week by feel, based on all the above benefits! But just how much you lean into this artful approach depends on:

If you’re training for a race, whether it’s a 5K or a marathon, and have a particular time goal in mind, you’ll likely benefit from running most of your training runs by pace. And on race day, this becomes more important the longer the race is: “Sticking with pace early on especially is important when you don’t want to overdo it and then have nothing left or underdo it and then you have some left in the tank when the finish line’s already crossed,” Haile says. “Sometimes it seems that letting pace guide you early and then letting feel guide you later is something that works really well for runners.”

If you’re a new runner, it would be wise to opt for running by pace until you have enough runs under their belt to truly understand what various paces and efforts feel like. This is especially true if you eventually want to sign up for a race.

If you’re more experienced and/or aren’t training for a race (or don’t have a firm race-day goal), you may want to consider adding more runs by feel into your routine to benefit from the mindfulness aspect. 

Another option to add to the mix beyond running by pace versus feel would be to run based on your heart rate zones: Run your easy run at a low heart rate and your hard days in higher heart rate zones with your long runs in those middle ranges, Laraia explains. This somewhat straddles the line between running by pace and by feel as it’s more objective than the latter but more forgiving than the former. Tips for Running by Feel

Running by feel is a skill that you can improve. Haile suggests scheduling a couple of runs by feel per week, one easier and one harder, and during those sessions, pay extra attention to the different parts of your body and how you truly feel. You can’t know if a certain pace feels right, if you don’t really know what “right” is, after all. 

“When you’re really noticing it and feeling it (‘oh, that feels too fast’ or ‘this is too slow’) beyond whatever the [watch] is telling you, you can listen into your body and know that this is what is right [in this moment] given this heat or humidity or maybe this nice cool evening,” says Haile. 

Laraia also suggests taking some notes in a training journal after each run by feel. Consider how you felt at the start, middle, and end of the run and jot that down. You could then look at your watch data (even if you did not look during the run) to get a little more science- and data-driven and see where your heart rate was during each of those runs and cross-reference that with how you felt, per Laraia. Maybe mentally you felt great but your heart rate was a little elevated (for you). Having these little self check-ins is a good way to help make running by feel more accurate, Laraia explains.

“The biggest thing is just keeping in mind that it is just another tool in your toolbox versus an end-all be-all,” says Laraia. “It’s safe and it’s relatively reliable because it’s based on you, the person actually training or using it, which is great. The more time you practice and check in with yourself and either write it down or provide feedback to a coach, the better off you’ll be using it.”

DEHYDRATION: IS IT ALL IN YOUR HEAD?

As you slog through those final dog-day runs of late summer, you’re no doubt making sure to replace all the fluids you sweat out—just as you never forget to floss and always send thank-you notes after dinner parties. In case you ever slack off, though, consider the following odd—and oddly reassuring—study.

Scientists at Loughborough University’s National Centre for Sport and Exercise Medicine in Britain, led by Lewis James, put a group of volunteers through a series of gruelling 15-minute cycling time trials in a heat chamber set to 34 C and 50 per cent humidity. Before each time trial, they did enough light exercise to sweat out two per cent of their starting body weight. Then the researchers snaked a feeding tube down their nose or throat and reinfused some of the fluids—or not.

The subjects thought they were testing the effects of different sports drinks. In reality, the scientists infused just enough water directly into their stomachs to set their dehydration level at 1.6 per cent. Then they lied to the subjects and told them either that they were two per cent dehydrated, or that they were fully rehydrated. The only difference between trials was what the subjects believed about their hydration. The result: their performance decreased by six per cent when they thought they were dehydrated, and they reported higher levels of thirst. Conversely, they reported more stomach fullness and bloating after the fictitious rehydration.

Such trick studies aren’t entirely new. James and his colleagues have published previous studies with a higher level of dehydration—three per cent—and, in that case, performance suffered equally, regardless of what the subjects believed about their hydration status. And back in 2015, Brock University’s Stephen Cheung used intravenous drips to manipulate hydration levels; in Cheung’s study, even three per cent dehydration had no apparent effect on cycling performance.

It’s not just dehydration that’s, at least in part, “in your head.” One study found that you’ll be less alert and more fatigued if you’re given fake sleep-tracker data that incorrectly suggests you had a bad night of sleep. A heating pad in the small of your back that makes you feel warm will make you run slower, even if the amount of heat it provides is too small to actually change your body temperature. A swig of sports drink will boost your performance, even if you spit it out rather than swallow it.

The wrong message to take from all this is that hydration—and heat and sleep and so on—doesn’t matter. The battle over hydration has been raging for almost two decades. It started with South African researcher Tim Noakes pointing out flaws in the existing dehydration research, most notably that the vast majority of studies didn’t distinguish between thirst and dehydration—and didn’t blind subjects to their condition. Those kinds of studies, as James’s new study makes clear, do indeed make dehydration seem worse than it really is.

Noakes wrote a book in 2012 called Waterlogged that pushed this argument to extremes, suggesting most dehydration research was a conspiracy funded by sports drink companies. True dehydration, he suggested, would be marked by the signs observed in a company of soldiers who got lost in the Texas desert in 1877: “an uncontrollable desire for water; inability to detect the presence of fluid or food in the mouth; inability to masticate food; uncontrollable desire to ingest any fluid, even blood or urine.” Others joined the fray; CrossFit launched a public campaign accusing Gatorade and the American College of Sports Medicine of causing numerous deaths by promoting overdrinking. Hydration became yet another culture war.

Of course, hydration isn’t the only topic where runners have drawn lines in the sand. Barefoot running, low-carb diets … heck, even nasal breathing—these are all topics where people don’t just believe they’re right, they believe that those who disagree with them must be doing it wrong. One of the most interesting and controversial scientific debates I’ve written about is whether our limits are dictated by the brain or the body. It seems clear to me that both play a role, but some people insist it has to be one or the other. “It’s like Freud saying it’s all sex,” the endurance writer Matt Fitzgerald once told me. “A lot is sex, but not everything!”

So where does that leave us on hydration? Noakes’s mantra is that you should drink when you’re thirsty and not worry about anything else. As a general guiding principle, I think that’s a good place to start. The fear that you need to be constantly drinking ahead of thirst—that by the time you notice you’re thirsty it’s already too late—is based on those outdated studies that conflate thirst and dehydration. And letting yourself get temporarily thirsty, like during a relaxed one-hour run, is no big deal, as long as you’ll have an opportunity to drink when you finish. In fact, there’s even evidence that sometimes allowing yourself to get thirsty during a run could help you adjust more rapidly to hot weather.

But thirst is just a rough guide. It only works if you’re paying attention to it, and if you’re able to respond when you notice it. One reason it makes sense to drink ahead of thirst in a marathon is that, if you get thirsty between fluid stations, it may be a long time before you get another chance to drink. And even if James found that 1.6 per cent dehydration doesn’t matter, his previous work suggested that 3.0 per cent dehydration does matter. There’s a middle ground here, one that acknowledges the physiological reality of dehydration but allows a reasonable margin for error. So, by all means, keep minding your hydration, and keep flossing and writing bread-and-butter notes—but if it slips your mind now and then, don’t stress about it.

Alex Hutchinson is a Toronto journalist specializing in the science of running and other endurance sports, and the author of Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance (now in paperback).

How long do super shoes last?

Super shoes are making headlines with every race. You know the ones—the feather-light, high-tech racing shoes with carbon fibre plates and cushy, energy-returning foam. Nike’s Vaporfly series, for example, has been rocking the running world since its debut. But how long do these super shoes last before they lose their magic? Here’s what the latest study, published in The Scandinavian Journal of Medicine & Sports Science, has to say about it.

What makes super shoes so special?

The term “super” isn’t just marketing hype—these shoes have some serious tech under the hood (or rather, underfoot). But like any superhero, even super shoes have their kryptonite. The big question is, when do they start losing their powers?

What happens in the long run?

Researchers out of the University of Castilla-LaMancha in Toledo, Spain, in partnership with the kinesiology department at the University of Michigan, put two types of midsoles to the test: peba (the super bouncy stuff) and EVA (a more traditional foam), both types of shoes containing fibre plates and weighing approximately the same. They had 22 male runners lace up with both new and worn versions of these shoes and hit the treadmill for some serious mileage. Here’s what they found:

Peba midsole: When fresh out of the box, this material was the clear winner, giving runners a nearly two per cent boost in running economy. But after 450 km, the magic started to fade. The worn peba shoes showed a 2.28 per cent decline in running economy, which means more energy is needed to run at the same speed. If you’re planning to squeeze every last drop of performance out of these shoes, you might want to think twice before using them past their prime.

EVA midsole: While EVA didn’t give the same initial boost as peba, it held up like a champ over 450 km. No significant changes in running economy were noted, meaning your EVA shoes are more like a trusty sidekick—maybe not as flashy, but dependable over the long haul.

The takeaway

If you’re eyeing those super shoes for your next big race, know that they have a shelf life. The peba-based models will give you a noticeable edge when they’re new, but after 450 km, you might not get the same pep in your step. On the other hand, EVA midsoles might not give you the same initial wow factor, but they’re more durable over the long run.

If you’re planning to invest in a pair of super shoes, think about when and where you’ll use them. Want to crush a PB? Save those peba beauties for race day. Need something for everyday training? EVA might be your best bet. Just like your favourite energy gel, these high-tech shoes have an expiration date—so use them wisely.

Ingebrigtsen docuseries will dish on Norway's super-family of track

Hopefully you’ve downloaded Duo Lingo and have started practising your Norwegian, because Norway’s favourite running family has a new TV show documenting their behind-the-scenes journey to the Paris 2024 Olympic Games.

Born to Run will premiere on Prime Video on Sept. 20.Jakob Ingebrigtsen, the youngest and most successful Ingebrigtsen brother, will undoubtedly be the star of the show; at just 23, Jakob is at the height of his sensational track career, having won gold in the men’s 5,000m in Paris (despite his recent upset in the 1,500m).

The series will follow the life of the two-time Olympic champion as he gets married to Elisabeth Asserson, prepares for the arrival of their first child and takes viewers through his training and racing leading up to Paris 2024.Brothers Filip Ingebrigtsen, 31, and HenrikIngebrigtsen, 33, play key roles in the show despite no longer being focused on their own competitive running.

The brothers have no fewer than four other siblings; after growing up in such a large family, they highlight how family gives them purpose while navigating the pressures and challenges that accompany their fame.The trio’s father and former coach, Gjert Ingebrigtsen, will not be part of the new series. The brothers cut ties with their father in 2022 after reporting he had been physically abusive toward one of his seven children; Gjert denied the allegations but was charged with one count of domestic violence in April. Jakob has since then been coached by Henrik.

This is the super-family’s second TV series; five seasons of Team Ingebrigtsen aired from 2016 to 2021, leading up to Tokyo 2020 Games.

Košice Peace Marathon’s origins from Paris Olympic Marathon in 1924

The Košice Peace Marathon returns to Paris after 100 years

The inspiring and authentic story of the founder of the Košice Peace Marathon (KPM), Vojtech Bukovsky, has captivated the world. In the venue of the 2024 Olympic Games in Paris, the Maison Slovaque – the Slovak Olympic House – hosted the ceremonial presentation of Europe’s oldest marathon.

Today in the Slovak Olympic House, the organisers of the KPM, representatives of the Marathon Club, the Slovak Olympic and Sports Committee and the City of Košice presented the history of the race’s creation. The breathtakingly inspiring story of Vojtech Bukovsky was told through the premiere of a documentary film dedicated to the 100th anniversary of the founding of the Košice Marathon.

Among the invited guests were Mr. Christophe Najdovski, Vice Mayor of the City of Paris, Ms. Kirsty Coventry, Member of the Executive Committee of the International Olympic Committee and Minister of Sport of Zimbabwe, Mr. Dobromir Karamarinov, President of European Athletics, H.E. Ján Šoth, Ambassador of the Slovak Republic to France, and Mr. Jean-Michel Brun, Member of the Executive Board of the European Olympic Committee and Vice President of the French Olympic Committee.

“Over the weekend we will learn the names of the new Olympic winners in the marathon. We will pay tribute to them in the same way as Vojtech Bukovsky, the founder of the marathon in Košice, did here in Paris on 13 July 1924, when he stood up at the Colombes stadium to greet the Finnish runner Albin Stenroos and all his rivals in the finish line. 100 years have passed since then. We watch today’s battles under the Eiffel Tower with enthusiasm and are filled with pride that we can stand here and tell the story of the centenary of the marathon in Košice to the whole world. It is a story filled with courage, friendship, perseverance and the desire for peace and comfort. Vojtech Bukovsky was enchanted by the Paris Olympics 100 years ago and by the ideas of Baron Pierre de Coubertin. He said, among other things, that the most important thing in life is not to win, but to compete. And these words of his fully capture one of the basic philosophies of the modern marathon today. Let’s stay true to it,” said Branislav Koniar, Race Director of the Košice Peace Marathon.

The metropolis of France and the Olympic ideals have a very special place in the birth certificate of the Košice Peace Marathon. The impulses leading to its creation are very stronglylinked to Paris, where, as today, the 1924 race was held under the five rings. The 30-year-old Vojtech Bukovský was also watching closely the competition that time. He came from Košice to experience this sporting event first-hand as a sports enthusiast, journalist and referee. When he applauded Albin Stenroos, the Finnish winner of the Olympic marathon, on 13 July, a dream was born in his mind, which he turned into reality just three months later.

“The Košice Peace Marathon marks an extraordinary milestone of its history. Inspired by the Olympic spirit of Paris 1924, it is a living example of the power of Olympic ideals to unite nations and celebrate peace through sport. At the Maison Slovaque, the Slovak Olympic House in Paris, we symbolically linked two historical moments. After 100 years, the story of one of the biggest and most important events in Slovak sport has once again returned to the city where the inspiration for its creation came from. Symbolically, it happened again at the time of the Olympic Games. This precious legacy reminds us that the Olympic Games are more than just a competition. They are an impulse that can inspire and change the world. We are proud at the Slovak Olympic and Sports Committee that the dream of one man inspired by the Olympic marathon continues today, uniting endurance athletes from around the world in the name of peace and understanding," said Slovak Olympic and Sports Committee Secretary General, Jozef Liba.

The courage with which Vojtech Bukovský set about organising the marathon is still an amazing act also on a global scale. Despite the fact that this sporting adventure did not come easily, today the marathon enjoys prestige and an important position on the world athletics map. In Košice, the tradition has become an event with a society-wide impact, representing the city and its inhabitants in a unique way. “The marathon is always a special event for us. And we, the citizens of Košice, are happy that runners from all over the world come back to us. But it is not for the records or the financial bonuses. They come for the people of Košice and the unrepeatable atmosphere. I also feel the need to recall the message of the Olympics, which is ekecheiria – that is, peace to arms, because the message of the Kosice Marathon is exactly that – peace. It is the strongest value for all of us, even in these times,” adds the Mayor of the City of Košice, Jaroslav Polaček. The City of Košice is one of the most important partners of the KPM, and it participates not only financially and organizationally, but also technically and personally in the preparations of the biggest sporting event.

The presentation of the KPM in Paris is the best invitation to the anniversary edition of the event. In addition to the sporting feats of elite runners, the performances of “mortals”, amateur or weekend runners, who sign up in their thousands for the Košice marathon course, will also resonate. This community has always been the soul of the KPM. “Millions of runners from all continents constantly confirm us that sport and marathon can unite people of every religion, every skin colour, every nationality. The strength of this community is unparalleled. And it gives strength to us in Košice. Without it, we would certainly not have been able to overcome the most diverse obstacles for 100 years. Let us wish that tomorrow’s marathon mission here in Paris will be a success for everyone – both for the medal winners and for those who finish later. It will certainly be the same on 6 October 2024 in Košice. Come to see it, come to experience it. You will be cordially welcome,” – concludes Ján Sudzina, the President of the Košice Marathon Club.Part of this commemorative meeting was also the presentation of miniaturized replicas of the statue of the marathoner, which has been a landmark of the city and the marathon itself since 1962. They will go to Paris City Hall and also to the International Olympic Committee and Europaen Athletics represented at this ceremony by President Dobromir Karamanirov.

And of course, there was talk of the actual Olympic marathon, which will become a hugely watched event on Saturday, 10th August. In addition to the best marathon runners, more than 20,000 runners from all over the world will take to the track in a unique project that has so far been unprecedented at the Games under five rings. The starting field of hobby runners will include those from Slovakia. Three of them have accepted the invitation from the Marathon Club and will personally take part in the ceremony. They are Milan Šimoník, Lukáš Jáchym and Marián Vidra. From the hands of Branislav Koniar and Jan Sudzina they have received symbolic starting numbers, with which they will take part in tomorrow’s marathon in Paris. They carry the logo and the message of the mutual relationship between the two cities, which was born from the enthusiasm of Vojtech Bukovsky 100 years ago.

Let us also add that two legendary athletes were also present at the ceremony. Kipchoge Keino of Kenya became the first African to win Olympic gold in track and field in Mexico City in 1968 and defended his title four years later in Munich. His compatriot Tegla Loroupe competed in Košice in 1997 and won a gold medal at the World Half Marathon Championships held in the city. After winning the world’s biggest marathons and retiring from her career, she became a special UN ambassador with the aim of putting together repeatedly a team of athletes made up of refugees who have had to leave their country for war or humanitarian reasons. Such a team is also starting this time at the Games in Paris.

One strength move all runners should master

Any runner who has dipped their toes into strength training is familiar with the squat—it’s the golden ticket to a powerful, injury-free lower body. With so many variations like split squats, sumo squats, jump squats and goblet squats, it can be tough to pick your poison. Enter the cyclist squat: a balance-challenging, muscle-targeting powerhouse that adds only five to 10 minutes to your regular routine. Cyclists have been using this move for years to amp up their lower leg strength, and it scores major points for runners, too. Here’s how—and why—you should be doing it.

Master the move

Place your heels on a slightly elevated surface, like a weight plate or small block, keeping your feet close together and your toes pointed slightly outward.

Lower your body into a squat by bending your knees and pushing your hips back, keeping your chest upright and core engaged. Aim to lower until your thighs are parallel to the ground or slightly below. Focus on keeping your knees from collapsing inward.

Push through your heels to return to the starting position.

Work up to three sets of 10-15 reps, aiming for smooth, controlled movements.

What am I working?

Quad activation: Your quads are the stars of the show. Elevating your heels creates an intense focus on the quads, promoting forward knee movement. You’ll feel the burn as this muscle takes centre stage. The higher the heel raise, the more your quads are engaged.

Glute gusto: Your glutes are doing double duty. As you lower, they work eccentrically with control, and as you rise, they contract to extend your hips, bringing you back to the starting position.

Calf and ankle action: It’s not just about the quads and glutes—your calves (soleus and gastrocnemius) and ankles are also in on the action, maintaining balance and stability throughout the move.

Core connection: Maintaining stability as you move requires strength throughout your midsection, with your abdominal and lower back muscles helping you stay solid.

Wanjiru and Takele return for 50th Berlin Marathon

Four women with sub-2:20 PBs and six men to have dipped under 2:05 feature on the entry lists for the BMW Berlin Marathon, a World Athletics Platinum Label road race, on September 29.

Ethiopia’s Tigist Ketema and Kenya’s Rosemary Wanjiru top the women’s entry list with PBs that put them in the top 10 on the world marathon all-time list.

Ketema, who had been better known as an 800m and 1500m specialist, stormed into the marathon spotlight in Dubai in January as she ran 2:16:07, a time that makes her the ninth-fastest women’s marathon runner in history. She followed that with 2:23:21 for seventh place in London in April and Berlin will be her first race since then.

Just one place behind Ketema on the all-time list is Wanjiru, who clocked 2:16:14 to finish second in Tokyo in March. That followed her sixth place in the World Championships marathon in Budapest and victory in the Tokyo Marathon last year. Wanjiru also finished second in Berlin in 2022, running 2:18:00 on her debut.

Joining them on the start line are Ethiopia’s Genzebe Dibaba and Yebrugal Melese, who have respective PBs of 2:18:05 and 2:19:36, plus their compatriots Mestawot Fikir (2:20:45), Azmera Gebru (2:20:48), Sisay Gola (2:20:50), Ababel Yeshaneh (2:20:51) and Fikrte Wereta (2:21:32), as well as Japan’s Mizuki Matsuda (2:20:52).

A total of 13 world records have so far been set in the Berlin Marathon, the most recent being the 2:11:53 by Tigist Assefa in last year’s women’s race.

The men’s title on that occasion was won by Eliud Kipchoge, as he claimed a record fifth victory.

This year, for the first time since 2014, the men’s race will not feature Kipchoge or Kenenisa Bekele – who between them have won the race seven times, with two of Kipchoge’s wins having been claimed in world records – but fast times will still be the target.

Among those who will be returning to Berlin are Ethiopia’s Tadese Takele and Ronald Korir of Kenya, who placed third and fourth last year in respective PBs of 2:03:24 and 2:04:22. 

Kenya’s Cybrian Kotut ran his PB of 2:04:34 when finishing second in Amsterdam last year and makes his Berlin Marathon debut, while Ethiopia’s Hailemaryam Kiros and Bazezew Asmare have also broken 2:05 in their careers so far, respectively running 2:04:41 in Paris in 2021 and 2:04:57 in Amsterdam in 2022.

Kenya’s Kibiwott Kandie races the marathon for the third time. The former world half marathon record-holder, who clocked 57:32 for 13.1 miles in 2020, will be looking to build on the PB of 2:04:48 he set in Valencia last year.

Also seeking a spot on the podium will be Kenya’s Samwel Mailu, the world half marathon bronze medallist who set a course record of 2:05:08 to win the Vienna City Marathon last year and continues his comeback after injury.

Olympic medalists Chebet, Kibiwott promoted to corporal

Beatrice Chebet and  Abraham Kibiwott left Kenya for the Paris Olympics games as a constable in the police service, but ascended to the rank of Corporals, upon landing back.

Chebet was promoted to the rank by acting Inspector General of Police Gilbert Masengeli at Jogoo House on Wednesday, after grabbing gold in the women's 5000m and 10000m races.

Meanwhile, Kibiwott won bronze in the men’s 3000m race, to also get one star added on his sleeve, moving to the Corporal rank.

It is a custom that officers in the discipline forces are always promoted one rank higher for their stellar performances in all disciplines on the international stage.

Chebet who is based in Kericho couldn’t hide her joy, saying she achieved her goals through hard work and discipline and promised to continue making Kenya proud.

“It feels good to be promoted and I thank my boss Masengeli, for awarding my efforts handsomely. I also appreciate my collogues, teammates, and my family for pushing me towards this achievement.”

The Olympics debutant beat an experienced field of runners on August 6t, to claim the 5000m gold in 14 minutes and 28.56 seconds, finishing ahead of compatriot Faith Kipyegon and Dutch legend Sifan Hassan respectively.

The 24-year-old national police officer is based in  Kericho and is coached by Peter Bii.

The best performer in team Kenya’s camp completed her historic double on August 9th 2024 in style grabbing the 10,000m race in 39:43.25.

She beat Italy's Nadia Batocletti and Sifan in that order, at the iconic Stade de France.

Chebet’s historic performance places her among the legends of long-distance running, becoming only the third woman to win both events at the same Olympics.

Meanwhile, Abraham Kibiwott who is an Administration police officer based in APTC training school Embakasi, also made a courtesy call to his boss for his coronation hours after landing from Paris.

Kibowott who was among the five Kenyan bronze medalists, clocked 8:06.47, to finish behind America’s Kenneth Rooks and Morocco’s Soufiane El Bakkali.

The 28-year-old who hails from Uasin Gishu County, has a personal best of 8:05.51 minutes. 

He also claimed bronze in the 2023 World Championships in Budapest and the 2016 Durban, African Championships.

“I did my best, but I couldn’t get the desired gold. I will continue working towards it. I want to thank my boss for acknowledging my efforts, I am so happy to have climbed one rank higher,” said Kibiwott.

Both athletes proceeded to Eldoret the City of Champions where President William Ruto, hosted the Kenyan Olympics for a breakfast meeting. 

President Ruto is expected to award the medalists with cash-winning bonuses.

Team Kenya finished at position  17 in Paris with 11 medals; 4 gold, 2 silver and 5 bronze medals.

50th BMW BERLIN-MARATHON ON 29 SEPTEMBER: ELITE FIELD

The men’s elite field for the 50th edition of the BMW BERLIN-MARATHON race comes with a change that reflects the recent development at the very top of elite marathon racing.

It will be the first time since 2014 that you will not find the name of either Eliud Kipchoge or Kenenisa Bekele on the start list of the BMW BERLIN-MARATHON. However the Elite Race Director of the marathon where most world records (13) were broken, Mark Milde, can be confident that not so much will change regarding the outcome. Although world-records will not be the target on 29th September, the jubilee race could well deliver extraordinary fast times yet again. 

A record number of more than 50,000 runners are expected to run the 50th BMW BERLIN-MARATHON on 29th September. The race, that saw its first edition back in 1974 with 244 finishers, never had over 50,000 runners before.

From those on the men’s start list at least one has the potential to become Kenya’s next marathon superstar: Kibiwott Kandie is a former world half marathon record holder with a personal best of 57:32. This time suggests that he could become one of the fastest marathon runners of all time if he can transform his talent to the classic distance. The 28 year-old, who has a current PB of 2:04:48 and was inspired by former Berlin world record breaker Paul Tergat, is one of half a dozen runners who feature very strong personal bests of sub 2:05:00. 

Returning to the BMW BERLIN-MARATHON will be Ethiopia’s Tadese Takele and Ronald Korir of Kenya, who placed third and fourth last year. Both ran their personal bests of 2:03:24 and 2:04:22 here. Kenya’s Cybrian Kotut, a younger brother of former Abbott World Marathon Majors Champion Martin Lel, will run his first BMW BERLIN-MARATHON. Kotut features a PB of 2:04:34. Ethiopians Hailemaryam Kiros (2:04:41) and Bazezew Asmare (2:04:57) are the other two runners with sub 2:05 PBs. Another runner who could challenge for a place on the podium is Samwel Mailu. The Kenyan smashed the course record of the Vienna City Marathon last year with 2:05:08. Due to an injury the bronze medallist from the 2023 World Half Marathon Championships was unable to compete this spring.

The women’s race could see a battle between Ethiopia’s newcomer Tigist Ketema and Kenya’s Rosemary Wanjiru. With their personal bests they are among the top ten on the marathon all-time list. Tigist Ketema took the Dubai Marathon this year with an unofficial world debut record of 2:16:07.

She is a training partner of Tigst Assefa, who smashed the world record at the BMW BERLIN-MARATHON a year ago. Rosemary Wanjiru ran her marathon debut in Berlin two years ago and finished second with a brilliant 2:18:00. This year she improved to 2:16:14 when she was runner-up in Tokyo. 

Former 1,500m world record holder Genzebe Dibaba, who is the younger sister of Ethiopian running legend Tirunesh Dibaba, will hope to achieve a fast time on the flat Berlin course. She ran a 2:18:05 debut in Amsterdam two years ago, but was not yet able to improve this time. Genzebe Dibaba was the 2014 Laureus World Sportswoman of the Year. Fellow-Ethiopian Yebrgual Melese is the fourth woman on the start list who has a sub 2:20 PB with 2:19:36.

Elite Runners for the 50th BMW BERLIN-MARATHON:

MEN

Tadese Takele ETH 2:03:24

Ronald Korir KEN 2:04:22

Cybrian Kotut KEN 2:04:34

Hailemaryam Kiros ETH 2:04:41

Kibiwott Kandie  KEN 2:04:48

Bazezew Asmare ETH 2:04:57

Samwel Mailu KEN 2:05:08

Milkesa Mengesha ETH 2:05:29

Haymanot Alew ETH 2:05:30

Philimon Kipchumba KEN 2:05:35

Stephen Kiprop KEN 2:07:04

WOMEN

Tigist Ketema ETH 2:16:07

Rosemary Wanjiru KEN 2:16:14

Genzebe Dibaba ETH 2:18:05

Yebrugal Melese ETH 2:19:36

Mestawot Fikir ETH 2:20:45

Azmera Gebru ETH 2:20:48

Sisay Gola ETH 2:20:50

Ababel Yeshaneh  ETH 2:20:51

Mizuki Matsuda JPN 2:20:52

Fikrte Wereta  ETH 2:21:32

Sifan Hassan promises to outrun Kenyan and Ethiopian legends until her last breath

The Dutch marathon runner has vowed to dominate her Kenyan and Ethiopian rivals aiming to race until her last breath.

Dutch distance running great Sifan Hassan has set a new gold standard in Olympic marathon running emphatically stating she plans to dominate the event for years to come.

After a stunning victory at the Paris Olympics, Hassan warned her top rivals from Kenya and Ethiopia that she is just getting started.

In one of the most grueling tests of human endurance, Hassan pulled off a historic victory in what was dubbed the toughest Olympic marathon course ever.

The race included punishing hills and an elevation surpassing those of the Boston and New York marathons.

Despite these challenges, Hassan managed to claim gold with a new Olympic record of 2 hours, 22 minutes, and 55 seconds, narrowly defeating world record holder Tigst Assefa of Ethiopia by just three seconds.

“I’m really crushed.I don’t want to disappoint myself. I want to give everything. That’s what I did. It feels like a dream," she said as per Independent..

The 31-year-old Dutch athlete has now become the first woman to secure Olympic gold medals in the 1500m, 5,000m, 10,000m, and marathon across multiple games.

“Everybody else was fresh but I was telling myself, I don’t feel fresh, I don’t feel good, why didn’t you just run the marathon? From the beginning to the end, I felt uncomfortable,” Hassan explained.

Yet, her strategic focus on the marathon paid off, culminating in a breathtaking final sprint that left onlookers gasping at the idyllic gardens surrounding the golden dome of Les Invalides.

The race was not just a physical battle but also a mental one.

Hassan has been open about her fears and the immense pressure she faces each time she lines up at the starting line.

“Yes, I’m still scared of the marathon, I’ve only done four and they’re all different.You’re uncomfortable for two hours or more, and the brain wants to protect you," she added.

Hassan’s mental resilience and ability to manage her heart rate were critical in her Olympic success.

“I recover great, that’s good, but the rest is the challenge, I love the extra challenge. I like to try things out. I’m not scared... I mean, I am scared but I like to try things. Does it work or does it not? That’s what makes me better than others, I try,” Hassan said.

“I’ll still get nervous, but I’m not finished yet, I think I’ll do marathons until I die. I’m not going to stop. It’s a lot of fun,” she declared.

Canada’s Karla Del Grande sets women’s 70+ 100m world record in Sweden

Toronto’s Karla Del Grande has cemented her status as one of the world’s fastest masters runners, holding more than a dozen world age group records. On Wednesday afternoon at the 2024 World Masters Athletics Championships in Gothenburg, Sweden, Del Grande added another record to her illustrious resume by setting a new world record in the W70+ 100m, clocking an impressive 14.70 seconds.

Del Grande’s time won her the gold in the women’s 70+ event, narrowly edging out her Chilean rival, Sara Montecinos, by just one hundredth of a second. Montecinos took the silver with a time of 14.71 seconds, while Finland’s Sinikka Illaru went home with the bronze, finishing in 15.97 seconds.

To put Del Grande’s world record into perspective, she averaged a speed of 25 km/h over 100m at the age of 71. This marks the second time this season that she has broken the 100m world record for the W70+ age group, having run a similar time at last month’s Puma Twilight meet in Hamilton.

Her gold was one of two medals for Canada on Day 2 of the World Masters Athletics Championships in Gothenburg. Calgary’s Maria Zambrano also brought home a medal, winning silver in the W50+ 5,000 meters with a blazing time of 18 minutes and 19 seconds.

Del Grande’s success at the masters level has been nothing short of remarkable. She began competing in 2002 at the age of 49 and has since set numerous Canadian records in various sprint events across both indoor and outdoor competitions. She has been named Ontario Masters Athletics’ Female Masters Athlete of the Year an astounding 12 times and was honored as the World Masters Athlete of the Decade for 2010-2020.

At 71, Del Grande stands as a beacon of inspiration in Canadian masters running, and is known for her indomitable spirit and record-setting performances. In a recent interview, she voiced her goal of sharing her passion for the sport and encouraging other older women to take up running/track and field.

Ethiopia's Tamirat Tola rewarded after ending Kenya's marathon reign at Olympics

Olympic marathon gold medalist Tamirat Tola honored by Ethiopia after record-breaking victory at Paris Olympics

Olympic marathon gold medalist Tamirat Tola has been promoted by the Oromia Police Commission following his record-breaking performance at the Paris Olympics.

Tola, who set a new Olympic record with a time of 2 hours, 6 minutes, and 26 seconds, has been elevated to a higher rank reflective of his monumental achievement.

Tola’s race into the annals of Olympic history was solidified when he outpaced Belgium's Bashir Abdi by 21 seconds and Kenya's Benson Kipruto by 34 seconds.

The Oromia Police Commission recognized his stellar performance with a promotion, placing him among the higher echelons of its ranks.

The specifics of his new position, akin to an Assistant Commissioner or Deputy Commissioner, underscore his significance both as an athlete and a symbol of national pride.

The celebration of Tola’s victory was marked by a grand parade, where he was honored with a ride on a military vehicle while the Oromia Police band played tunes commemorating his success.

Reflecting on his unexpected opportunity at the Olympics, Tola stated.

“I was the reserve in the Ethiopian team, but when Sisay had injuries then I had a chance. I was fully prepared and knew I could fulfill my dream. I am very proud, very happy," he said.

This victory was particularly poignant as it marked his second Olympic medal, his first being in the 10,000 meters at the 2016 Rio Games.

Tola’s transition from track to marathon has been nothing short of spectacular.

“After I came from track I achieved a lot in marathon,” said Tola, who also broke a 12-year course record at last year's New York marathon.

His main rival, Bashir Abdi, also had a noteworthy performance, securing his second Olympic medal.

The marathon course itself, beginning from Hôtel de Ville and weaving through Parisian landmarks like Opéra Garnier and the Louvre, presented its own challenges with inclines as steep as 13%.

However, Tola dominated the course, pulling away decisively after 35 kilometers.

The event concluded near the gold-domed Invalides monument, a fitting backdrop for a race that was as much about historical achievements as it was about athletic prowess.

Tola’s victory not only etched his name in Olympic history but also earned him high honors from the police commission, celebrating his dual role as an athlete and a public servant.

Run the tangents to crush your race-day goals

Running faster isn’t just about building strength and endurance—sometimes, it’s about getting smart with your strategy. One often overlooked technique is running the tangents. By taking the shortest possible race route, you can shave off precious seconds and even minutes from your time. Here’s how you can master the art of running tangents and blast to a race-day PB.

Maximize efficiency, minimize extra mileage on race day with this technique

What are tangents?

Running the tangents simply means taking the shortest path around a course, and is derived from a basic principle: the shortest distance between two points is a straight line. Imagine a race course filled with curves and corners—instead of sticking to the center of the road or weaving back and forth, running tangents involves cutting straight lines from one apex to another. By doing this, you minimize the distance you run and maximize your efficiency.

For instance, if you’re running a race with a lot of turns, you’d be amazed how much less mileage you’ll have to run if you stick to the inside of each curve, rather than the outside. Consider a typical marathon with numerous turns—by consistently choosing the shortest path, you might easily cut out hundreds of unnecessary meters.

It’s a strategy elite runners use to their advantage, and you can, too—while it sounds intuitive, you probably aren’t paying enough attention to the concept. Over the course of a marathon, these small adjustments can add up to save you significant time and energy.

Do it like the pros

A USATF-certified marathon course is measured precisely, to the inch–and it’s not measured from the middle of the road: “You might envision the shortest possible route as a string, stretched tightly along the course so that it comes within one foot of all corners, straight through S-turns, and diagonally between corners when crossing a street,” USATF explains on their website. When you run along this invisible line, you are running the tangents.

For races with qualification standards where even seconds count (like the Boston Marathon, for example), running the tangents can be key to hitting or missing the race of your dreams.

Practice and preparation

Running tangents effectively takes some practice and a bit of foresight. Plan your route before race day, studying the course map and identifying where the turns are. Visualizing your route in advance can help you plan where to cut the tangents. Incorporate tangent running into your regular training runs—on your next run, practice cutting the corners efficiently to get a feel for the technique.

Race day mastery

During the race, keep an eye on the road ahead. Look for the shortest line through each curve, and adjust your position accordingly. Ensure that you’re not cutting corners illegally by staying within the designated course boundaries—being safe and following the rules comes first. It’s a good idea to check over your shoulder to make sure no one is bearing down on you before changing your position, and start gradually moving to the inside of an upcoming curve a few dozen metres ahead of time.

US sprinter Erriyon Knighton haunted as AIU appeal decision on doping case

AIU appeals the decision clearing sprinter Erriyon Knighton of doping charges, questioning the ruling that allowed him to compete.

The Athletics Integrity Unit (AIU) has appealed to the Court of Arbitration for Sport (CAS) following the controversial decision to clear American sprinter Erriyon Knighton of any wrongdoing after he tested positive for the banned substance trenbolone earlier this year.

Knighton, 20, one of the rising stars in track and field, tested positive for trenbolone in March, a substance commonly used to promote muscle growth in livestock.

The positive test came as a shock to the athletics community, casting a shadow over the young athlete's burgeoning career.

However, in a ruling on June 19, an independent arbitrator determined that Knighton had "more than likely" ingested the substance through contaminated meat, which is legally used in beef production in the United States.

The arbitrator's decision cleared Knighton to compete in the United States Olympic trials in Oregon, where he went on to qualify for the Paris Olympics.

The ruling was met with mixed reactions, with some applauding the decision as a fair judgment, while others expressed concern over the potential implications for the sport's integrity.

In a statement that provided little detail on the specifics of the appeal, the AIU said:

"This appeal is against the decision of an arbitration tribunal in the United States that the Athlete established No Fault or Negligence after USADA brought charges against the Athlete for the Presence of epitrenbolone and Use of trenbolone."

The appeal comes after the United States Anti-Doping Agency (USADA) chose not to impose a suspension on Knighton, attributing his positive test to contaminated meat.

This decision allowed the young sprinter to participate in the Olympic qualifiers, leading to his appearance at the Paris Olympics.

USADA chief executive Travis Tygart defended the ruling, stating, "Justice has been served following Knighton's clearance."

Despite this, the AIU's decision to take the matter to CAS indicates ongoing concerns about the integrity of the ruling and the broader implications for anti-doping efforts in athletics.

Adding to the controversy, Knighton’s behavior after the men’s 200-meter final at the Paris Olympics raised eyebrows.

Despite finishing fourth, Knighton was conspicuously absent from the mandatory mixed zone interviews with the media.

His absence was notable, especially when contrasted with his teammate Kenneth Bednarek, who won the silver medal and addressed reporters openly.

Even Noah Lyles, who had tested positive for COVID-19, made a masked appearance to discuss his experiences.

The athletics world now waits with bated breath as the case moves to the Court of Arbitration for Sport, where a final decision will determine whether Knighton’s name will be cleared or if he will face sanctions that could derail his promising career.

The KATA 36th monthly Time Trial in Thika Kenya produced some good times

The 36th monthly KATA (Kenyan Athletics Training Academy) time trial was held on the road near Thika, Kenya.  31 athletes registered for either thr 10k or 5k.  Plus we had over 50 kids run the 2k. 

The men 5km race was very impressive. Bernard msau sprinted to victory and stopped the clock at 14:14, setting a meet record and a personal best time. Raphael karita posted a personal best time of 14:16 finishing second in a tight race. 

Charles ndirangu finished in third place and also posted a personal best time of 15:23.

Stephen ngigi one of our new athletes finished in third place in 10 kilometers in a personal best time of 30:37 lowering his previous time by 10 seconds. He is very promising in training and by the look of his performance, he is the man to watch.

One of our main objectives at KATA is to develop young talents within our community. Other than our normal athletes, today's time trial was graced by young athletes who have shown interest in the sport. They did two kilometers. They were up to the task. The best time recorded for the boy was 7.14 while the girl managed 8.42. More will be joining us during the double race on the 14th of September.

The next KATA event will be thr 4th Annual KATA Double Road Race 15k (10k+break+5k) on Saturday Sept 14.  The second leg (5k) starts one hour 45 minutes after the start of the 19k.  Times from the two legs are added together for scoring.

The world record for this event are: For men 43:11 set by Julius Kosgei (Kenya) May 5, 2015 in Pacific Grove Ca USA.  He clocked 29:11 for the 10k leg and 14:11 for the 5k leg.  For women 48:45 set by Risper Gesabwa (Kenya) Dec 21, 2014 in Pleasanton, Ca USA.  She clocked 32:55 per the 10k leg and 15:49 for the 5k leg.  

At the third annual KATA Double Bernard Musau clocked 44:32 (third fastest time ever).  At the same event Miriam Chepkemoi clocked 51:33 the fifth best time ever.

Results from todays time trial:

5km WOMEN 

1 Karen chepkemoi 22 276 17:33

2 Jacinta kamau 22 273 17:53

3 Lilian musenya 23 277 18:44

5km MEN

1 Bernard msau 26 323 14:14

2 Raphael karita 24 286 14:16

3 Charles ndirangu 23 379 15:23

4 Gabriel kahura 41 279 15:29

5 Shedrack kiprotich 23 385 15:52

6 Amos chirchir 23 453 15:59

7 John makeri 26 452 16:02

8 William mbugua 21 256  17:39

9 Alex kamau 22 149 19:34

10 Fredrick mwenda 18 240 20:04

10km Women 

1 Karen waithira 36 398 35:08

2 Virginia wanjiru 22 255 35:36

3 Susan njuu 36 269 35:47

4 Veronica Wakuraya 25 392 39:09

5 Sheila mbaku 54 261 41:13

6 pennina mugure 53 331 47:27

7 Lucy muritu 39 275 48:34

10km MEN

1 Hillary Komen 33 382 29:56

2 John Njuguna 29 287 30:27

3 Stephen ngigi 20 402 30:37

4 Charles chege 16 268 31:09

5 Peter wanyoike 28 281 31:11

6 Kenneth gichoya 27 282 31:30

7 Shedrack kiprotich 23 262 32:21

8 Charles mwangi 17 65 32:26

9 Bernard giceha 33 267 33:44

10 David muriuki 28 390 33:45

11 Zachary kirika 22 278 41:12

Why Eliud Kipchoge will still be at the Los Angeles Olympics in 2028 following dissapointment in Paris

Kipchoge has confirmed he will be involved in the 2028 Los Angeles Olympics following his unprecedented setback in Paris last Saturday that forced him to withdraw.

Eliud Kipchoge, Kenya's legendary marathon runner and two-time Olympic gold medalist, has set his sights on a new chapter after returning home from the Paris 2024 Olympics. 

While the world had high expectations for another podium finish, Kipchoge’s focus has now shifted from competition to inspiring the next generation of athletes and the wider public.

Widely celebrated for his resilience and unparalleled achievements in long-distance running, Kipchoge spoke candidly about his future during a recent interview.

Despite the challenges and the outcome in Paris, Kipchoge emphasized his excitement for the future, particularly with an eye on the Los Angeles 2028 Olympics.

"As an athlete, I will be at the Olympics in another capacity to inspire hope and optimism not just in my country and continent, but across the entire world," Kipchoge stated, as quoted on Citizen Digital. 

While he has confirmed that he will not be competing, Kipchoge’s presence at the 2028 Olympics will be one of inspiration rather than competition.

“The future of the marathon in Kenya is bright; it is only a matter of molding the next generation and guiding them on what is needed to excel,” Kipchoge stated on Olympics. Com. His reflections underscore his belief in Kenya’s potential to continue producing world-class marathon runners.

“I will not go into coaching. I have many other things to do. I will travel around the country motivating people,” he revealed, signaling a shift from his active role in competitive sports to one centered on inspiration and mentorship.

Kipchoge's return from Paris marked a moment of introspection for the marathon icon. Having dominated the sport for years, he has now decided to step away from global running competitions.

 Kipchoge's legacy as a marathon legend is undeniable. Over his career, he has participated in approximately 20 world marathons, securing 15 victories. His 2019 world record of 1:59:40 in Vienna remains unchallenged, a testament to his extraordinary talent and dedication.

However, as he steps off the track, Kipchoge is determined to continue making an impact, this time through motivation and mentorship.

How to distinguish discomfort from pain

In running, some kinds of hurt are good–but when do you draw the line?

Running is a tough sport. It is hugely demanding on your lungs, legs and joints; running-related injuries are not uncommon. Being able to listen to your body to distinguish discomfort from pain is a skill learned only through experience–even professional runners still make the mistake of ignoring signs their body is telling them to stop. In a sport that constantly keeps you hovering on the edge between growth and injury, being cautious will play in your favor.

Discomfort

Discomfort is usually OK. By discomfort, we mean a relatively mild, generalized burning or heaviness in your muscles, which signifies you are pushing yourself through fatigue. It is supposed to be difficult–that’s the way to increase your fitness threshold and get better. Sometimes, your body shuts down or just has a bad day, making something feel harder than it usually does. The days that your body feels heavy are the days you try your best and do what you can. One lousy workout won’t make or break your fitness–so don’t overdo it by trying to make up for it elsewhere.

Fighting through discomfort is a testament to your motivation and drive to improve as an athlete and meet your goals. With experience, you will learn what level of hurt is sustainable for you, so you aren’t left incapacitated and unable to work out in the ensuing days.

Pain

Pain is not OK. This could be sharp and/or random sensations that make you wince, or intense tightness or discomfort in a localized muscle or tendon that is causing you to alter your gait. If the pain keeps getting worse as your workout or run continues, it’s time to call it a day. (Joint pain is also a big red flag.)

Backing off is better than doing too much–consistency is key. Pushing through pain for a few mediocre workouts just to end up making things worse is not worth it; the recovery time and effects on fitness resulting from a serious injury will be much more significant than taking a few days off or cross-training when new pain arises.

Being able to back up and play it smart is also a testament to your drive as a runner; sometimes, it isn’t easy to call it a day after you did all that work to show up for the workout in the first place. If you have confidence in the work you’ve put in so far, you’ll realize that missing one race or a few workouts to look after your body won’t be detrimental to your fitness in the long term.

Watching sports benefits your mental health, science says

We all know that watching track and field events at the Paris Olympics is exciting and fun, but can it actually improve our health? Recent research out of Waseda University in Japan suggests that watching elite runners compete can do more than inspire; it may also enhance your long-term well-being. A recent study published in the journal Sports Management Review revealed that watching sports, especially popular events like the Olympics, is linked to a measurable boost in happiness and mental health. Here’s what you need to know.

Watching sports makes us feel good

A research team from Waseda University’s Faculty of Human Sciences explored the impact of sports viewing on well-being through three comprehensive studies involving more than 20,000 participants. The researchers employed diverse methods, such as brain imaging, self-assessment surveys and analysis of existing data.

In the first two studies, one with a large sample of 20,000 individuals and another with 208 participants, the findings indicated a clear link between watching sports and enhanced well-being. We all know how much fun it can be to watch a close race on the track, or tune in to a thrilling soccer game. But how long do the benefits last?

Long-term health boost

The third study took a closer look at the neurological effects of sports viewing by using multi-modal MRI scans on 14 participants while they watched various sports clips. The scans revealed that watching sports activates the brain’s reward circuits, which are associated with feelings of pleasure. Frequent sports viewers showed increased gray matter volume in these reward-related brain regions, suggesting that regular sports watching might lead to lasting changes in brain structure and a long-term boost in happiness.

For runners, tuning in to Olympic athletic events is more than just a way to pass the time or cheer on your favorite athletes. It’s an opportunity to tap into the sport you love in a way that enhances both your mental and physical well-being. As you watch the world’s fastest runners compete, remember that you’re not just witnessing history—you might be boosting your own happiness and even shaping your brain for the better.

NFL player says he’d beat Noah Lyles in a race

"I wouldn’t beat him by a lot, but I would beat Noah Lyles," said Miami Dolphins receiver Tyreek Hill

Noah Lyles has faced a challenging week in the media, especially after winning bronze in the men’s 200m at the 2024 Paris Olympics and attributing his loss of the gold (and silver) to contracting COVID-19. (Many found this unconvincing.) One of his critics is NFL wide receiver Tyreek Hill, who didn’t hold back on his opinion of Lyles’ abilities, confidently stating that he could beat the new Olympic 100m champion in a race.

During a pre-season interview on YouTube’s Up and Adams Show, Hill shared his thoughts on Lyles: “Noah Lyles can’t say anything after what just happened to him. For him to lose like that and still say we’re not world champions in our sport? Come on, bruh. Just stick to what you know, and that’s track.”

Hill went on to say he would beat Lyles in a race (although he did not specify the distance). “I wouldn’t beat him by a lot, but I would beat Noah Lyles.”

Hill, who goes by the nickname “Cheetah,” is renowned for being one of the fastest players in professional football. While his focus has been on football for most of his life, he comes from a track and field background. Hill represented Team USA at the 2012 World Junior Championships in Barcelona, winning gold in the men’s 4x100m relay and bronze in the 200m (20.54).

Although Hill hasn’t made a return to track and field since, he did race over 60 metres at the 2023 USATF Masters Indoor Championships, clocking 6.70 seconds. His time ranked him 213th in the world for the men’s 60m event last year. In contrast, Lyles won a world championship silver medal in the 60m at the 2024 World Indoor Championships in Glasgow, with a time of 6.44 seconds—trailing only American Christian Coleman, the world record holder in the 60m event.

Hill has admitted in multiple interviews that he doesn’t plan to return to track anytime soon, making a showdown with Lyles unlikely. Even so, the numbers speak for themselves: Lyles’ 100m winning time of 9.79 seconds in Paris is half a second faster than Hill’s personal best of 10.19 seconds. While Hill’s times are impressive for someone not competing professionally, the likelihood of him beating Lyles without a few years of focused training seems slim.