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Does running prevent heart attacks?

Many runners believe their daily miles give them a free pass to eat whatever they want, but research shows if you’re concerned about your heart health, you have to be mindful of what you eat. While runners can (and should) include less-healthy foods as a part of their diet, they should still focus on eating well to avoid putting themselves at risk for heart attacks.

Running doesn’t prevent heart attacks

Yes, regular exercise will lower your risk for heart attacks, but research shows your diet has a much greater role to play. Consider this study, published last year in the European Heart Journal, which showed lifelong male endurance athletes older than 40 had increased markers doctors use to predict heart attacks, including an increased amount of plaque in their heart arteries and scarring around their heart muscles, compared to their relatively sedentary counterparts.

Another study, published in the BMJ Journals in 2018, showed that out of 798 asymptomatic and seemingly healthy master athletes, 10 per cent had more than 70 per cent blockage of the arteries leading to their hearts. Finally, a 2017 study published in the journal Medicine and Science in Sport and Exercise found that men over 60 who had completed between 27 and 171 marathons had enough plaque in their arteries to increase their risk for heart attacks.

All of this evidence shows that while endurance training can improve other risk factors for heart attacks, it does not appear to reduce the buildup of plaque in your arteries. That is a job for your diet.

Runners: eat with your heart in mind

Heart attacks occur when plaques that build up in your arteries break off. This causes bleeding, which eventually leads to a blood clot that prevents blood flow to the heart. Exercise helps reduce your risk for heart attacks by making the plaque more stable (therefore less likely to break off), but your diet is what prevents plaques from forming in the first place.

As a runner, you burn a lot of calories during your training, so naturally, you’re going to eat more to fuel your activity level. If you replace the calories you lose with lots of sugar, too much meat, or other less-healthy choices, you are far more likely to have plaque build-up in your arteries.

To prevent or reduce the risk for plaque build-up, all runners should follow a heart-healthy diet that’s high in anti-inflammatory foods like fruits and vegetables, whole grains, legumes and nuts and other heart-healthy fats and oils. Here are a few examples of some heart-healthy foods runners can add to their grocery carts:

Black beans

Salmon and tuna

Olive oil

Walnuts and almonds

Edamame

Sweet potatoes

Oranges

Dark, leafy greens

Barley

Oats

Flaxseed

Yogurt

Cherries and blueberries

This doesn’t mean that runners can’t enjoy other foods like meat, sugar and refined carbohydrates, but remember to eat those foods in moderation to keep your heart healthy.

(03/18/2022) ⚡AMP
by Running Magazine
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What does your running shoe wear pattern tell you?

Wasn’t it Forrest Gump who said that there’s an awful lot you can tell about a person by their shoes? Your running shoes can tell a pretty good story of your running gait and how and where your body makes an impact with the ground. And your gait can tell you the areas of your body you need to work on to strengthen your stride. When buying a new pair of running shoes, your best bet is to read the outsole on your current pair to get an idea of what to look for in your next shoe.

The first step is to look at the wear pattern on a pair of your old running shoes; the more recently they’ve been used, the better (but they should be well used). Don’t use a pair that you walk in, as walking is a different motion to running and will create a different wear pattern, making it hard to get a good read on what’s going on with your gait.

The heel-striker

If your shoes are completely worn down at the back of the heel, it’s a sign that you are overstriding (landing in front of your body). You may want to try a pair of shoes with a lower drop, without an elevated heel as a technique to help you stop over-striding,  which can develop a more natural stride. Another way you can combat heel-striking is by not letting your elbows swing forward past your hips when running. 

If there’s more wear on the inside (medial side) of your heel, you may want to consider a stability shoe that helps prevent overpronation. The opposite is supination, in which you’d see more wear on the outside heel. Most of the major running brands don’t make a specific shoe for supination but a majority of supinators wear a high cushioned shoe to absorb the impact of the ground.

The midfoot-striker

This is the most popular technique for runners. If there’s wear and tear right down the middle of the shoe, it’s usually a sign that you are wearing the right pair. A midfoot strike allows your body to absorb the impact better, equally distributing your body weight and allowing you to run more efficiently.

When buying a new pair, midfoot strikers have the luxury to stick with what they are wearing or to try a mid-to-lightweight shoe to optimize their speed on training runs.

The forefoot striker

A forefoot strike may seem efficient and fast, but it is the least common running foot strike as it’s unnatural for runners. If there’s tons of wear around the toe area, it’s a sign that you are a forefoot striker. This strike can be commonly described as running on your toes and is prone to cause tight calves or Achilles issues. Those who have a forefoot strike are recommended to wear shoes with a higher drop, which is the difference in millimeters between the heel and toe, to alleviate calf or Achilles pain.

Next time you are at your local running store, try on several pairs. Bring your old pair of shoes with you to give the salesperson an understanding of your stride, and a frame of reference for what you need in your next pair. Then buy the one that feels the most comfortable. 

(03/18/2022) ⚡AMP
by Marley Dickinson
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Canadian Olympians Malindi Elmore and Natasha Wodak prepare for their first Boston Marathon

Two of Canada’s best marathoners are currently training together to tackle their first Boston Marathon. Malindi Elmore and Natasha Wodak hold the two fastest times ever run by Canadian women over the marathon.

They also are the top-ever placing Canadian women in that event in a non-boycotted Olympics, finishing 9th and 13th at last summer’s Games.

St. John's native Kate Bazeley, who made her World Marathon Majors debut three months ago in Chicago, is the other Canadian participant.

Placing 13th in two minutes 32.41 seconds went beyond Wodak's expectations for her Olympic marathon debut. The 40-year-old Vancouver resident spent "hours and hours" discussing a race plan with Elmore, 41, of Kelowna, B.C., who was confident the pair could finish inside the top eight. Elmore placed ninth in 2:30:59.

"To say I am excited to race the BOSTON MARATHON is an understatement! This field is absolutely LIT," Wodak said in a tweet. "Honoured to be on the start list with these incredible ladies. And so happy I get to do this with my pal Malindi Elmore."

Bazeley, 37, placed 16th in the elite women's field in Chicago on Oct. 10 in 2:36.46, 11 seconds short of her personal-best time.

"Really excited to be included in this bonkers field! let's see how marathon training in the winter unfolds in Newfoundland," she tweeted Tuesday.

But even these pros need some advice to conquer their Boston debuts. 

(03/18/2022) ⚡AMP
by Kate Van Buskirk
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Boston Marathon

Boston Marathon

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

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What is the purpose of recovery runs?

Recovery runs are perhaps the most misunderstood part of a runner’s training program. These relatively short, very easy-paced runs often get tossed aside as “junk miles,” but they are anything but. They may not be as exciting as an interval workout or as tiring as a long run, but these sessions play a key role in your training program and will make you a fitter, faster runner.

Recovery runs: not really for recovery

The term “recovery run” is a bit of a misnomer. Many runners and coaches talk about how these easy sessions increase blood flow to help clear lactic acid and other waste products from your legs that built up during your last workout, but this isn’t really true.

We know now that even after the hardest of workouts, it generally takes no more than an hour for your body’s lactic acid levels to return to normal. We also know that lactic acid isn’t really to blame for muscle fatigue, and that doing light activity won’t really help repair your muscles. In other words, recovery runs don’t actually do much to promote recovery.

5 reasons recovery runs are still important

So if recovery runs don’t really improve recovery, what’s the point? There are a number of reasons these shorter, easy sessions should have a place in your training plan, both from a performance and health perspective.

They improve your fitness

It may sound counter-intuitive, but recovery runs improve your fitness almost as much as your interval workouts, tempos and long runs do. How? By forcing you to run when your muscles are already tired.

Your biggest training adaptations happen when you’ve surpassed the point of initial fatigue — when you’re challenging your body to go beyond what it’s comfortable with. Ideally, you should do your recovery runs within 24 hours of your last hard workout or long run when you haven’t yet fully recovered so that you start your run in an already-fatigued state. This will allow you to force a greater amount of adaptation, without over-working your body, since you’re running at a very easy pace.

Recovery runs are also an opportunity to teach your body how to run in a fatigued state, which is crucial when you’re entering the final few kilometres of your goal race. The more you practice doing this, the more efficient your body will become at using energy in the future.

They improve your form

OK, so recovery runs themselves don’t improve your form, but their short and easy nature makes them the perfect time to practice good running form, since you don’t have to focus on other things like trying to hit specific paces. You don’t have to think about your form the entire time you’re running, but spending one minute every kilometre focussing on different aspects of your form, like your stride, your breathing or your arm carriage, can help you run more efficiently in your workouts later on.

If you truly want to take advantage of this aspect of a recovery run, make an appointment with a running-specific physiotherapist or other sports medicine practitioner to have a gait analysis done, so you know which parts of your form you should focus on the most, and how to do so safely and effectively.

They increase your weekly mileage

It’s important for runners to remember that it’s your overall training plan, not just specific workouts, that ultimately lead to improved performance. When you’re training for a longer event like a half-marathon or marathon, running enough weekly mileage is one of the most important factors for success. A recovery run is an opportunity to add to your weekly mileage without putting too much extra stress on your body since the volume and intensity are fairly low.

They improve your body’s ability to use fat

You have a nearly endless supply of energy available from fat, but in order to break down fat for fuel, you need oxygen. When you’re doing a recovery run at a pace that allows you to breathe easily (and get enough oxygen), your body is able to use fat as an energy source. Over time, your body will gradually become more efficient at using fat for fuel, which will be hugely beneficial during long races like half-marathons and marathons.

They improve your mental health

It’s no secret that running can help improve your mental health, but not all runs are created equal. Easy runs that don’t leave you exhausted at the end of them are arguably the most enjoyable and tend to have the greatest positive impacts in terms of stress relief and providing that sought-after “runner’s high.”

Recovery run mistakes

There’s no doubt recovery runs provide a lot of benefits, but many runners miss out on them because they don’t do these runs properly. Avoid making these mistakes if you want to maximize the positive effects of recovery runs:

Running too fast. You should be running slow enough that you can maintain a conversation, and shouldn’t be tired at the end of the run.

Running too far. The length of your recovery runs will be relative depending on the rest of your training, but again, they shouldn’t be so long that they induce fatigue.

Watch for hills. A very hilly route can turn an easy run into a challenging run if you’re not careful. If there are hills on your route, make sure you manage your effort on the ascent to avoid turning your run into a hill workout in disguise.

Take a break. If you’re feeling particularly beat up after a hard workout, consider swapping your easy run for a cross-training session. This way, you can still get the aerobic benefits while reducing the stress on your body, which will lower your risk for injuries.

(03/18/2022) ⚡AMP
by Brittany Hambleton
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Berlin champion Guye Adola and Hamburg winner Tsegaye Mekonnen are set to run in Hamburg

Former Hamburg winner Tsegaye Mekonnen and reigning Berlin Marathon champion Guye Adola are among the top runners for the Haspa Marathon Hamburg on 24th April. The two Ethiopians feature personal bests of sub 2:05 as do three other runners on the start list. Guye Adola heads this list with a time of 2:03:46. Organizers announced athletes of the men’s elite field today. The women’s race will feature the debut marathon of Ethiopia’s 10k world record holder Yalemzerf Yehualaw, which was announced a fortnight ago.

Organizers of the Haspa Marathon Hamburg expect a total of 20,000 runners including races at shorter distances on 24th April. Online entry is still possible at: www.haspa-marathon-hamburg.de

It was back in 2017 when Guye Adola ran a sensational marathon debut in Berlin. Clocking an unofficial world debut record of 2:03:46 which remains his PB he came surprisingly close to beating Kenya’s superstar Eliud Kipchoge. Adola was even leading the Olympic Champion until around 40 k before Kipchoge finally managed to overhaul him and win by just 14 seconds.

Injuries, health problems and Covid 19 restrictions stopped him from competing a couple of times in the past few years. However Guye Adola then came back to Berlin to beat Ethiopia’s superstar and pre-race favorite Kenenisa Bekele comfortably in September last year. In very warm conditions the 31 year-old clocked 2:05:45.

Having coped so well against the fastest marathon runners on the planet Guye Adola could be in a position to take away the course record from Eliud Kipchoge. The Kenyan won his debut race at the distance in Hamburg in 2013 and set the current mark of 2:05:30.

While Guye Adola has never raced in Hamburg Tsegaye Mekonnen is a former winner of the Haspa Marathon Hamburg. The 26 year-old clocked 2:07:26 in 2017 when he took the race, denying the 2012 Olympic Champion Stephen Kiprotich of Uganda by just five seconds. Tsegaye Mekonnen had made headlines before when he triumphed at the Dubai Marathon in 2014. As an 18 year-old he achieved a time of 2:04:32 which still stands as the unofficial world junior record today (World Athletics does not recognize junior records in the marathon).

There are four other runners on the start list of the Haspa Marathon Hamburg who have run faster than Kipchoge’s course record. Kinde Atanaw ran 2:03:51 when he took the Valencia Marathon in 2019 while fellow-Ethiopian Abebe Degefa was fourth in that race with 2:04:51. Barselius Kipyego of Kenya showed fine form last autumn when he ran 2:04:48 for fourth place in Paris. Eritrea’s Afewerki Berhane, who has a personal best of 2:05:22, is also going for Germany’s biggest spring marathon.

Among a number of debutants Stephen Kissa might be capable of a surprise. The Ugandan ran a very fast half marathon time of 58:56 in New Delhi in 2020.

More information about the Haspa Marathon Hamburg and online entry is available at: Haspa-Marathon-Hamburg.de.

(03/17/2022) ⚡AMP
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Haspa Marathon Hamburg

Haspa Marathon Hamburg

The HASPA MARATHON HAMBURG is Germany’s biggest spring marathon and since 1986 the first one to paint the blue line on the roads. Hamburcourse record is fast (2:05:30), the metropolitan city (1.8 million residents) lets the euphoric atmosphere spill over and carry you to the finish. Make this experience first hand and follow the Blue Line....

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Marathon workout: the race simulation long run, Experienced marathoners can get more out of their long run with goal pace intervals to mimic the specific demands of race day

The long run is arguably the most important part of marathon training. While beginners will mostly use the weekly staple to slowly build up mileage so they can handle the marathon distance, more experienced marathoners will use a few of their long runs to simulate race day. By using your long run to practice your race pace and nutrition strategy, you can build confidence heading into race day.

How to simulate your race during your long run

There are a few factors to consider when using your long run to simulate race day. The first is pacing. The goal here is not to do your entire long run at your goal race pace (that would be overkill and likely lead to burnout before race day arrives), but instead to include some race-pace intervals during your run to mimic the feelings of late-race fatigue.

For example, an experienced marathoner could use the middle of their long run to run three to six kilometres at their goal race pace. Doing so once or twice (with five to 10 minutes of easy jogging in between) will give you practice both running at your goal pace and continuing to run afterward when you’re more fatigued. Alternatively, you could run intervals of two minutes at marathon pace followed by two minutes at easy run pace for six or eight kilometres in the middle of your run to achieve a similar effect.

The second factor to consider is nutrition. The long run is your opportunity to practice and perfect your nutrition strategy heading into race day, and when you combine this with race-pace intervals, you’ll get a much better idea of what works for you and what doesn’t.

Finally, depending on the marathon you’re preparing for, you may want to plan a route that simulates the course you’ll be running on. If your goal race has some rolling hills, for example, it’s a good idea to do your race simulation long run on similar terrain.

When should you do a race simulation long run?

It’s not necessary to turn every one of your long runs into a race simulation (and in fact, that is inadvisable). In the first several weeks of marathon training, all of your long runs should be done at an easy pace as you build up your mileage. Race simulation long runs are best saved for later in your training cycle, when your fitness level is higher.

You also shouldn’t do these every week, since they can be quite taxing. Once or twice in your training cycle is likely adequate to build your confidence and give you a good idea of where you’re at in terms of your readiness for race day. Additionally, on the weeks that you plan to do a race simulation, you may need to modify your other workouts (or eliminate one entirely) to give your body more recovery time.

Not for beginners

We said this already, but it’s worth bringing up again. If you’re training for your first marathon, you’re probably better off not doing this type of workout at all. When you’ve never done the marathon distance before, the long run is there to help you gradually build up your mileage so you can handle the distance on race day. Adapting to the increase in distance every week will already be hard enough work for your body, and it will likely do more harm than good to stress it even more by adding intervals into the mix.

If, however, it’s your third or fourth marathon and you’re looking for a way to give yourself an extra edge, the race simulation long run is the perfect way to prepare for the specific demands of race day.

(03/17/2022) ⚡AMP
by Running Magazine
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Acceptance and commitment therapy: mental flexibility training for runners, what's more important for runners — mental flexibility or mental toughness?

Acceptance and commitment therapy (ACT) has long been used to treat anxiety, depression and other stress-related mental health issues, but athletes are increasingly turning to the strategy to improve their mental performance in competitions. While mental toughness is often regarded as being necessary for athletic performance, ACT promotes mental flexibility instead, which many experts argue is more effective on game (or race) day.

Mental toughness vs. mental flexibility

The concept of mental toughness is fairly straightforward: having a strong mind means you can push through pain and adversity to accomplish a goal. Whether you’re fighting lactic acid buildup as you sprint to the finish line in a mile race, or you’re hitting the wall at kilometer 35 of a marathon, a mentally-tough runner will be able to get through the hard parts to still cross the finish line under their goal time.

As most runners know, this often isn’t the way things go. Even a very mentally tough runner will still have a race that won’t go to plan, whether that’s caused by factors that are within or outside of their control. Runners who have a high degree of mental toughness will still, at least sometimes, fall short of their goals.

This often leaves runners frustrated, wondering why they couldn’t just “tough it out” or “push through the pain,” or even wondering if they were really as mentally tough as they thought they were. These thoughts can lead to a downward spiral of negative self-talk, potentially impacting future workouts and races.

Mental flexibility, just as it sounds, is a far less rigid way of thinking. Rather than trying to ignore your thoughts, feelings and emotions, it encourages you to stay in contact with the present moment by welcoming all sensations, both positive and negative, in order to continue to pursue your goal. These feelings, however, don’t control you. A mentally flexible runner does not allow their short-term emotions (like the negative thoughts that creep in during the last 10 kilometers of a marathon) to dictate how they choose to act.

Acceptance and commitment therapy

Mental flexibility has its roots in ACT, which encourages people to embrace their thoughts and feelings, rather than trying to fight them, ignore them or feel guilty about them. This is important for runners because let’s face it: things aren’t always going to go the way you planned.

In times of high stress or hardship (like the last mile of a 5K or the middle of a hard workout), it’s easy to believe our thoughts and emotions are facts, but they are really just a reflection of how we are feeling, not reality. By acknowledging negative thoughts and emotions during a tough workout or race, you can put yourself back in the driver’s seat, effectively removing the control they have over you.

For example, you’re part-way up a tough climb during a workout or race and you think to yourself “I’m not good at hills.” Your brain is telling you this because in the moment, running up that hill feels very hard. If you believe that thought as a fact, you’ll be more likely to stop trying or give up. ACT teaches you to address that negative thought and create some distance from it, which puts you back in control and helps you to keep going.

Stay present, and let your values guide you

So how do you improve your mental flexibility? Just like with physical training, mental training takes time, consistency and patience. For runners, there are two key ways you can use ACT to improve your mental performance:

Stay present. One of the hallmarks of race-day anxiety is the tendency to focus on the future. You’re feeling tired now, so how will you make it to the finish line later? The temperature is hotter than you expected, and what if you can’t handle the heat? Part of ACT is focusing on the moment you’re in and not worrying about what’s to come. In other words, tackle a race one kilometer at a time, instead of thinking about how much farther you have to go.

Be clear on your values. As runners, we tend to fixate heavily on our running goals, and while having goals is a good thing, they can sometimes cause us to lose focus on why we’re actually out running. Are you only on the startline because you want to run a new PB, or is it really because you want to challenge yourself, be a part of something bigger than you or have a great experience?

Your values are the foundation of your goals, but are far less rigid. Focusing on those values will help you redirect your mind when your performance goals go sideways and allow you to put your result into perspective. Doing so will not only decrease your pre-race anxiety and help you enjoy the experience more, but it will prevent one bad workout or race from affecting future performances.

The bottom line

All of us will have moments during runs, workouts and races when things get hard and negative thoughts begin to cloud our brains. Being mentally flexible will help you to acknowledge those thoughts and emotions (rather than trying to ignore them) without allowing them to take over. This will reduce your anxiety and ultimately help you perform better.

(03/17/2022) ⚡AMP
by Brittany Hambleton
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ADNOC Abu Dhabi Marathon returns in December

Race organizers Abu Dhabi Sports Council (ADSC) and Abu Dhabi National Oil Company (ADNOC), today announced that the ADNOC Abu Dhabi Marathon will take place on December 17, 2022. ADSC is also delighted to confirm that ADNOC will continue to be the Official Title Sponsor and Energy partner of the flagship event for the next three editions.

Building on the success of the 2021 race, which attracted over 12,000 runners alongside a highly competitive elite field, ADSC and ADNOC have committed to grow event participation locally by supporting and inspiring new and existing runners, with the long-term goal of doubling the size of the UAE’s running community by 2025.

Running events

This new approach will focus on creating a culture of participation and inclusivity, providing the community with more running events and opportunities throughout the year.

Speaking at the Leaders Sport Business Summit in Abu Dhabi, Aref Al Awani, General Secretary of Abu Dhabi Sports Council, said, “We are pleased to announce our strategic partnership with the Abu Dhabi National Oil Company (ADNOC) and looking forward to our distinguished partnership to continue supporting the success of the ADNOC Abu Dhabi Marathon. The Abu Dhabi Marathon has risen to a global level and has become one of the important sporting events inspiring platforms for awareness, education and consolidation of the importance of sport in the daily life of our people and residents. Last year’s elite race saw fierce competition from an incredible field of international talent. This year, we look forward to welcoming the stars of the sport back to Abu Dhabi and reinforcing the capital’s status as a world-class sporting destination.”

ADNOC’s Group Human Capital Director, Dr. Saif Al Nasseri said, “We are extremely proud to renew our partnership with Abu Dhabi Sports Council. As we look to build on the success of the past three races, we are committed to making the marathon accessible to a wider audience, providing support and training to runners of all abilities and encouraging our community to start their health and wellness journey with us.”

Training sessions

Working in partnership, ADSC and ADNOC will deliver a series of community initiatives, including a year-round calendar of official training sessions, workshops and year-round race preparation events, providing a structured program that caters for all levels, from first time fun runners to competitive athletes.

In addition, the ADNOC Abu Dhabi Marathon runner and spectator experience will be further enhanced, with active community consultation helping to shape every aspect of the race weekend, to ensure it retains its status as one of the region’s leading marathons and the largest and most inclusive mass participation event in the UAE.

Registrations for all event distances are now open for the fourth edition of the ADNOC Abu Dhabi Marathon.

(03/17/2022) ⚡AMP
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ADNOC Abu Dhabi Marathon

ADNOC Abu Dhabi Marathon

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

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2022 Lewa Marathon goes in-person after two-year hiatus

Athletes and fans from Kenya and beyond can look forward to a fun-filled June after the planned return of the Lewa Marathon. 

The 23-year-old race, which has been held virtually for the past two years due to the Covid-19 pandemic, will be staged on June 25 at the Lewa Wildlife Conservancy. 

Chief executive officer of the conservancy, Mike Watson, expects the event to be action-packed and to intensify its efforts towards the fight against climate change. 

"While still providing an exciting and exhilarating marathon experience, the Lewa Safari Marathon 2022 aims to be the most environmentally friendly event Lewa has hosted to date,” Watson said. 

He described the marathon as an example of the role sports can play in enhancing environmental change. 

"This drive is inspired by the urgent need to reduce our carbon footprint, which aligns with our ethos and standards as we strive to be a model for biodiversity and ecosystem preservation," he said. 

Watson was speaking during the launch of the annual marathon, which will be sponsored by various institutions, including Safaricom, Huawei, Kenya Breweries Limited, and Tetra Pak. 

Speaking at the same event, Safaricom CEO Peter Ndegwa echoed Watson's comments, saying sports has the ability to transform people's lives for the better. 

"The Lewa Safari Marathon brings together three things that we really care about as a company; Sports, Community, and Conservation. We remain committed to supporting the marathon because we have seen how it continues to transform lives and that speaks to the essence of our purpose,” Ndegwa said. 

Huawei's deputy CEO for public affairs, Fiona Pan, said: "Environmental sustainability is a key pillar of Huawei’s sustainability strategy and that is why this marathon is and continues to be a key activity that we support together with our partner Safaricom.”

(03/16/2022) ⚡AMP
by Omondi Onyatta
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Team Kenya coach Janeth Jepkosgei hopeful of Kenya's chances in World Indoor event

Team Kenya coach Janeth Jepkosgei is confident that her young charges will win some medals for the country at the World Athletics Indoor Championships starting Friday at Štark Arena, Belgrade, Serbia.

The 38-year-old, who last competed for Kenya at the 2015 World Championships in Beijing, said that though she can’t predict the type of the medal they will get, something nice will come from the Balkans.

Jepkosgei is in a team of 10 athletes and six officials that was to left at 11.55pm on Tuesday aboard an Emirates flight for the three-day championships.

“You can tell from their body language in training that they are hungry for results. They are simply happy free souls,” said Jepkosgei, the 2007 World 800m champion and 2008 Beijing Olympics 800m silver medallist.

Though a different experience virtually for all the members, this being an indoor championship event, Jepkosgei said that she has instilled the essence of being courageous and tough at that particular stage.

“They need not to be scared and should fight to the finishing tape,” said Jepkosgei, who described her team as Kenya’s future stars.

“I have told them that they have a long and bright future ahead, hence being in the team should motivate them. They deserve to represent Kenya, “explained Jepkosgei, who is indebted to Athletics Kenya for giving her a chance to handle the national team for the first time.

“This is another responsibility and stage in my athletics career after having hang up my spikes from competitive running back in 2015. I am happy but I am in the process of learning,” said Jepkosgei.

Kenya only won one medal- bronze by Bethwell Birgen in men’s 3,000m-from the last 2018 World Athletics Indoor Championships in Birmingham, United Kingdom.

The last time Kenya won gold in the men’s event was in 2014 in Sopot, Poland where Caleb Mwangangi reigned supreme in the 3,000m.

Hellen Obiri (3,000m) and Pamela Jelimo (800m) won last for the country in 2012 Istanbul, Turkey.

Team captain and Africa’s 100m record holder, Ferdinand Omanyala and his teammates have promised a good show with the sprinter targeting a sub 6.57 seconds in the men’s 60m.

The 2018 World Under-20 5,000m champion Beatrice Chebet is eyeing a podium place in the women’s 3,000m alongside Collins Kipruto in the men’s 800m.

Kipruto will partner with World Under-20 800m bronze medallist Noah Kibet in the 800m event.

Chebet, 22, said she is eager to emulate Obiri on her maiden major tour as a senior in the women’s 3,000m where she will team up with prodigy Edinah Jebitok.

Jebitok, who competed at the 2020 Tokyo Olympic Games, will also double up in the 1,500m.

World Relay 2x2x400m silver medalist Naomi Korir makes the women’s 800m team that also has Eglay Nalianya.

Abel Kipsang, who represented Kenya at the 2020 Tokyo Olympics, is a lone ranger in men’s 1,500m, while Jacob Kiprop and Daniel Simiu will battle in the men's 3,000m.

(03/16/2022) ⚡AMP
by Ayumba Ayodi
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World Athletics Indoor Championships Belgrade 22

World Athletics Indoor Championships Belgrade 22

The world's greatest athletes will meet in Belgrade in March 2022 We invite you to the World Athletics Indoor Championships Belgrade22, which will be held from Friday March 18 to Sunday March 20, 2022, at the Serbian capital's Stark Arena. The whole world will be watching three magnificent days full of great athletes, top results, emotions and drama, celebrating the...

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Peter Wanyoike and Catherine Njihia are the March 2022 Kenyan Athletics Training Academy (KATA) 10K Time Trial champions with individual personal records

Peter Wanyoike edged out 42-year-old Peterson Wachira from Nyahururu during the 10k time trial held in Thika Kenya on Wednesday morning (March 16) on the newly upgraded Bob Harris Road. He completed the course in 29:57.8 after covering the first 5Km in a slow 15:40.5 while Peterson finished in 30:06.0 which is a 95.79% age-graded.  

The monthly time-trial, the 7th since Kenyan Athletics Training Academy was officially opened in September last year, saw most KATA athletes post their Personal Bests with third-place finisher Zakariah Kirika and women champion Catherine Nikihia maintaining remarkable consistency.

Zakariah clocked 30:25.7, bettering his previous 30:41.9 while Catherine, the winner of the women category clocking 35:35.2. Her December time on the same course was 36:54.1.

Others with positive results included Peter Mburuwho clocking 30:43.5 from December’s 31:28.2, Paul Ng’ang’a 34:01.7, improving his 34:31.9 and Alfred Kamande who timed 34:41.4. Alfred did 35:16.5 in December.

60-year-old KATA athlete Charles Ndirangu clocked 38:08 which is 87.54% age-graded. 

With Athletics Kenya lining up a lot of activities in April, the KATA 10k Time Trial 8th edition is slated for 20th.

"We welcome runners to our next event in Thika, Kenya,"  says director Bob Anderson.  "We do not charge an entry fee and there is no prize money.  What we offer is an official 10k time. Times are published on our sponsor My Best Runs website."

Place, name, time, bib number and age.

1.Peter Wanyoike M 29:57.8 (210) Age 262. Peterson Wachira M 30:06.0 (216) Age 423. Zakariah Kirika M 30:25.7 (213) 214. Peter Mburu M 30:43.5 (211) 265. Peter King’ori M 31:38.7 (218) 256. Eston Mugo M 31:45.3 (220) 297. Erick Cheruiyot M 32:10.5 (214) 278. Raphael Gacheru M 32:48.3 (225) 239. Christian Muthini M 33:00.4 (234) 2910. Paul Ng’ang’a M 34:01.7 (224) age 4211. Alfred Kamande M 34:41.4 (217) age 2412. Samuel Chege M 34:59.4 (236) age 2513. Nicholas Kitundu M 35:19.6 (233) age 2214. Catherine Njihia F 35:35.2 (68) age 2315. Levis Kuria M 35:38.8 (231) age 2116. John Mwangi M 36:24.0 (235) age 4017. Solomon Njenga M 37:04.6 (232) age 3818. Lamech Cheleket M 37:32.1 (228) age 2319. Samuel Kamau M 38:01.7 (73) age 2720. Charles Ndirangu M 38:08.6 (237) age 60

Karren Chepkemoi F 20:37.9 (5KM) 69 age 21

Erick Mutuku M 15:05.8 (5KM) 229 age 20

 

(03/16/2022) ⚡AMP
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KATA 10K Time Trial Series

KATA 10K Time Trial Series

The Kenyan Athletics Training Academy (KATA) in Thika Kenya is doing a monthly 10k time trial series. The event is open to anyone who would like to get an official time on a acurant course. Results will be published at My Best Runs so race directors and other interested people can see what kind of shape our participants are in. ...

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Achilles problems? Try the Alfredson protocol, this series of exercises will strengthen your Achilles tendon to get you back on the road after an injury

Achilles problems plague many runners, and injuries like Achilles tendonitis or Achilles tendinopathy can be frustratingly difficult to get rid of. The Alfredson protocol is commonly prescribed by physiotherapists to help heal and strengthen the injury-prone tendon, and should become a regular part of your strength training routine if you’re prone to Achilles problems.

Can you strengthen your Achilles?

The Achilles is a tendon, not a muscle, and has very little blood supply, which led many researchers in the past to believe that you couldn’t train them. This was distressing news to a lot of runners, especially those who suffer from frequent Achilles problems. After all, if you can’t train your Achilles, how can you heal it, or prevent it from becoming injured again in the future?

On top of that, your Achilles also impacts performance. If your tendon is longer and stiffer, it can store more energy, which is then released when you push off the ground with your toe. This makes you a more efficient and powerful runner. If you have a weak Achilles tendon but can’t train it, does this mean you’ll always be at a disadvantage?

The good news is, more recent research is showing that you can, in fact, train your Achilles tendon (take a look at this study in twins, which showed the Achilles tendon getting stronger after regular exercise). The bad news is that researchers and experts have not yet come to an agreement about how to train the Achilles effectively.

The Alfredson protocol

One thing that is widely supported by physiotherapists, however, is the Alfredson protocol. The Achilles is slow to adapt, so the program requires a minimum of 12 weeks to complete, and some runners may need to go even longer, depending on the condition of their Achilles when they started. Runners should do three sets of 15 repetitions for each exercise, twice daily, to achieve the best results. It’s important to note that if you have recently injured your Achilles, this protocol might be too intense right off the bat. Make sure you see a physiotherapist first, who can help you gradually build up your strength.

Follow these steps to perform the Alfredson protocol:

1.- Stand on the edge of a small step on the balls of your feet so that your heels are hanging over the edge, holding onto a railing or wall for balance.

2.- With your knees straight, lift your heels and rise up onto the balls of your feet.

3.- Leaving the foot of the injured/painful Achilles on the step, lift your other foot a couple of inches into the air.

4.- Slowly drop the heel of your injured Achilles toward the ground, keeping the ball of your foot planted firmly on the edge of the step.

5.- Return your non-injured foot to the step and repeat the process again.

Once you’ve done three sets of 15 repetitions, repeat the entire process, with your knees slightly bent.

Some soreness or pain is acceptable when performing these exercises, but it shouldn’t be debilitating. Always listen to your body, and talk to your physiotherapist if you’re not sure if/when you should stop.

(03/16/2022) ⚡AMP
by Brittany Hambleton
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1500m world record Gudaf Tsegay sets sights on first global title in Belgrade

The past six winners of the women’s world indoor 1500m title have all either been Ethiopian or Ethiopian-born: Genzebe Dibaba (2018 and 2012), naturalised Netherlander Sifan Hissan (2016) and Swede Abeba Aregawi (2014), Kalkidan Gezahegne (2010) and Gelete Burka (2008). The sequence is unlikely to be broken in Belgrade.

In physical terms, Gudaf Tsegay might be only 1.63m (5ft 4in) tall but metaphorically the 25-year-old stands head and shoulders above the rest of the 22-strong entry list. In February last year she relieved Dibaba of the world indoor record with her sensational 3:53.09 run in Lievin and, 13 months on, the form book suggests that the clear world leader will succeed her compatriot as world indoor champion.

Tsegay ran a scorching 3:54.77 in Torun on February 22, the second fastest in history, and 3:57.38 in Madrid on March 2. Nobody else has cracked four minutes indoors in 2022. The next quickest is also Ethiopian. Axumawit Embaye, who won in Karlsruhe in 4:02.12, finished second to Aregawi in Sopot in 2014 and fourth in Portland in 2016 – behind Hassan and Ethiopian team-mates Dawit Seyaum and Tsegay.

Tsegay has won all nine races she has contested at all distances in the past three indoor seasons. Her last indoor defeat dates back to February 8, 2019, when she finished fourth over 3000m in Madrid.

She has not lost a 1500m race indoors or outdoors since the 2019 World Championships final in Doha, when she finished third behind Hassan and Kenya’s Faith Kipyegon. Her last indoor defeat at the distance was on 10 February 2018, when she placed third at the World Indoor Tour event in Boston.

Even when she fell on the opening lap of the mile race at this year’s Lievin meeting in February, she picked herself up, resisted a mid-race challenge from Embaye, and  proceeded to win comfortably in 4:21.72, breaking the 20-year-old meeting record.

Tsegay is on a run of three global bronzes, having finished third in the 2016 world indoor 1500m final, the 2019 world outdoor final in Doha and in the 5000m final at the Tokyo Olympics last year. Barring unforeseen disaster, the 2014 world U20 silver medallist’s long pursuit of a Midas touch seems destined to finally meet with a golden global success in Belgrade.

Heather Maclean could be a danger in a tactical affair, having gone from fifth to first with a 29.71-second last lap at the US Indoor Championships. Josette Norris, who finished second in that race, has also displayed great form this year.

Other potential podium placers include Ethiopia’s 2019 African Games 800m champion Hirut Meshesha, who was second in Karlsruhe in 4:02.22, and Uganda’s Winnie Nanyondo. Fourth in the 800m at the 2019 World Championships, Nanyondo improved her Ugandan indoor 1500m record to 4:03.54 in Torun.

(03/16/2022) ⚡AMP
by World Athletics
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World Athletics Indoor Championships Belgrade 22

World Athletics Indoor Championships Belgrade 22

The world's greatest athletes will meet in Belgrade in March 2022 We invite you to the World Athletics Indoor Championships Belgrade22, which will be held from Friday March 18 to Sunday March 20, 2022, at the Serbian capital's Stark Arena. The whole world will be watching three magnificent days full of great athletes, top results, emotions and drama, celebrating the...

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Your final meal the night before a marathon can have a big impact on how you perform the next day, here's how to get that meal right

Nutrition is important no matter what distance you’re running, but what you eat the night before a marathon can have a significant impact on your performance the next day. Follow these guidelines to ensure your last supper helps, rather than hinders, your performance on race day.

Why is the night before so important?

When you’re running shorter distances, like a 5K, 10K or even a half-marathon, as long as you maintain a healthy balance of carbs, fats and proteins in your meals, you’ll be well-fuelled come race day. The marathon, however, is a different beast. During events that last longer than three hours, you will eventually deplete your glycogen stores, a phenomenon called “bonking” or “hitting the wall” that usually occurs sometime after the 30K mark.

Of course, fuelling during your race is necessary to prevent that from happening, but starting the race with topped-up glycogen stores is also just as important and necessary. For this reason, in the days leading up to your race, you should shift your daily energy intake from being made up of about 50 per cent carbohydrates to 75 per cent, particularly in the final two days of your taper.

While your carb-loading needs to start several days in advance of your race, the meal you eat the night before is important because it is your last opportunity to fuel yourself before you get to the start line. Yes, you’ll eat breakfast in the morning, but since it takes around six to seven hours to fully digest your food, that meal won’t actually benefit your race all that much (although it can harm it, but that’s another topic for another day).

Pre-race fuelling considerations

As we mentioned before, in the last few days before your race, 70 to 75 per cent of your energy intake should come from carbohydrates. It’s important to note that this doesn’t necessarily mean eating more. A normal diet would consist of about 50 to 60 per cent carbohydrates, 10-20 per cent fat and the remainder of your energy needs coming from protein, and by increasing your carbohydrate intake, you should decrease your energy intake from fat and protein slightly.

The reason for this is that both fat and protein can be more difficult for your body to digest, so eating large amounts of either nutrient in the last one or two days before your race could result in stomach problems when you start running. In your final meal the night before the race, avoid a high-fat or high-protein meal to ensure your body will be able to have your food fully digested by the next day.

Fibre is another factor you should watch out for. When you’re trying to consume larger amounts of carbohydrates, it’s easy to accidentally go overboard with your fibre intake eating brown rice, whole wheat bread and other whole-grain items, which can also be hard on your gastrointestinal system. In the days leading up to your race, and particularly the night before, you may want to substitute some of your whole-grain options for refined varieties instead.

How to eat the night before the race

Keep the following guidelines in mind when planning what you’re going to eat the night before your marathon:

Make sure three-quarters of your plate is filled with carbohydrates (think rice, pasta, potatoes, oats, etc.)

Eat to satisfaction, but don’t stuff yourself (you don’t want food still sitting in your stomach the next morning)

Stick with familiar foods that you know agree with your system.

Avoid raw or rare foods — save the sushi for after your race.

Choose refined carbohydrates, like white rice, pasta and bread, and avoid high-fibre foods like whole grains, beans and legumes.

Eat a high-carbohydrate bedtime snack, like a small bowl of oatmeal or granola.

Pre-race dinner suggestions

If you’re not sure what to cook the night before your race, here are a few quick suggestions to give you inspiration:

White rice with salmon or chicken and asparagus.

Chicken, white or sweet potatoes and wilted spinach.

White pasta dressed with olive oil and a sprinkling of parmesan chees (a little goes a long way), with roasted zucchini and chicken or firm tofu.

(03/15/2022) ⚡AMP
by Brittany Hambleton
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Japan’s Mariko Yugeta, 63, runs two sub-3:05 marathons in seven days, after running 3:04 in Tokyo, she followed it up with a 2:58 in Nagoya

The first 60+ woman to ever break three hours for a marathon, Japan’s Mariko Yugeta, added a new feat to her previous world record. A week ago, Yugeta won in the 60+ category at the Tokyo Marathon with a 3:04:16, and a week after that, she bettered her time by almost six minutes, running a 2:58:40 at the Nagoya Women’s Marathon.

Yugeta, 63, ran Tokyo and Nagoya as a fitness test for April’s Boston Marathon, where she hopes to lower her world record time of 2:52:13. Through 2021, she ran into some injury problems, which kept her out of the Osaka International Women’s Marathon in January.

The force that has driven her motivation for over 40 years is regret. When Yugeta was 21, she was mesmerized by the finishers at the 1979 Tokyo International Women’s Marathon. She spent the next three years training, making her marathon debut in 1982 in Tokyo, where she finished nine minutes over her goal of sub-3:00.

Since then, Yugeta has had unfinished business. A sub-3 marathon became her lifelong goal, and she finally achieved it at the Tokyo Marathon in 2017 (2:58:17), when she was 59.

When you put her personal best time into an age grade calculator, it comes out to 2:14:03, one second faster than the current women’s marathon world record held by Kenya’s Brigid Kosgei.

Yugeta’s achievements bring to mind the 1984 U.S. Olympic gold-medal-winning marathoner Joan Benoit-Samuelson, who is the only woman ever to run a sub-three marathon in five consecutive decades. (Benoit has not yet run one in the 2020s.)

In a 2021 interview with Maurten, Yugeta said she doesn’t really think about her age when she runs. She aspires to run sub-4:00/km this April in Boston, to become the first woman 60+ to run a marathon under 2:50. She currently teaches high school phys-ed and trains alongside her 16- and 17-year-old high school students.

(03/15/2022) ⚡AMP
by Marley Dickinson
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Global 1500m champions Jakob Ingebrigtsen and Samuel Tefera ready to clash in Belgrade

Two global champions are on a collision course in the men’s 1500m at the World Athletics Indoor Championships Belgrade 22, with Olympic gold medallist Jakob Ingebrigtsen of Norway looking to depose Ethiopia’s Samuel Tefera as the world indoor champion.

Based on their recent clash in Lievin, where Ingebrigtsen broke Tefera’s world indoor 1500m record, clocking 3:30.60, the pressure and expectation will rest with the 21-year-old Norwegian. That Lievin race was Ingebrigtsen’s sole outing of the indoor season, and he looked majestic as he bounded away from Tefera over the final 300 metres after the pacemaker stepped aside.

A championship final, of course, will present a very different challenge, but Ingebrigtsen showed in Tokyo and at last year’s European Indoor Championships that he has the tactical nous to go with his physical gifts. With his long-time rival Timothy Cheruiyot bypassing the indoor season, he will likely have to do his own pace-making if he wants a fast final, the kind of race in which he has become nigh-on unbeatable.

Tefera, however, will not go down without a considerable fight, and the 22-year-old Ethiopian gave Ingebrigtsen a much better race in Lievin than the three-second margin of victory suggested.

Perhaps Ingebrigtsen’s biggest challenger, though, will be Kenya’s Abel Kipsang. He finished fourth in the Olympic final last year and showed impressive indoor credentials when taking victory in Birmingham last month in 3:34.57. A recent 1:45.84 clocking for 800m outdoors in Nairobi signals he’s got the speed to be a threat here.

The British challenge will be led by Neil Gourley, who clocked 3:35.32 in Boston last month and who was runner-up in a slow 1500m final at the British Indoor Championships. He will be joined by George Mills, who impressed in Birmingham last month when clocking a PB of 3:36.03 against a world-class field.

Another athlete keen to see a fast final will be Oliver Hoare, the Australian who clocked a 3:50.83 mile to win at the Millrose Games in New York in January. In that race he powered away from Olympic bronze medallist Josh Kerr, showing the kind of closing speed and strength that will make him dangerous, particularly in a fast race.

Spain’s Ignacio Fontes, like Hoare, was an Olympic finalist last year and he booked his place here with a runner-up finish behind Adel Mechaal at the Spanish Indoor Championships, with Mechaal later electing to focus on the 3000m in Belgrade.

Germany’s Robert Farken is another who’ll have high expectations after the 24-year-old lowered his PB to 3:35.44 in Birmingham last month, while Ethiopia’s Teddese Lemi clocked an indoor PB of 3:35.84 last month and has 1:44 800m speed – which should prove useful in this realm.

Ireland’s Andrew Coscoran will be hoping to reproduce the form that saw him take victory in Staten Island last month with a 3:53.64 mile, where he was followed in third place by compatriot Luke McCann, who will join him in Belgrade.

The US charge will be led by Josh Thompson and Sam Prakel, who finished second and fourth respectively at their national championships.

(03/15/2022) ⚡AMP
by World Athletics
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World Athletics Indoor Championships Belgrade 22

World Athletics Indoor Championships Belgrade 22

The world's greatest athletes will meet in Belgrade in March 2022 We invite you to the World Athletics Indoor Championships Belgrade22, which will be held from Friday March 18 to Sunday March 20, 2022, at the Serbian capital's Stark Arena. The whole world will be watching three magnificent days full of great athletes, top results, emotions and drama, celebrating the...

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The Fukuoka Marathon will return in a revamped form this year

On Mar. 14 the JAAF, Fukuoka Athletics Association and Fukuoka Prefectural Government announced that the Fukuoka International Marathon, discontinued after its 75th running last year, will return in a revamped form this year on Dec. 4 under the tentative name "Fukuoka International Marathon 2022." The new version of the race will inherit the history and tradition on which the curtain came down so shockingly last December.

The Fukuoka International Marathon began in Kumamoto in 1947 as the "Kanakuri Prize Asahi Marathon" in honor of the father of Japanese distance running, Shizo Kanakuri.

In its early years it was held in different cities across the country, first coming to Fukuoka in 1951 and settling there for good in 1964. It took the name Fukuoka International Marathon at its 28th running in 1974, and with numerous course changes over the years continued to be held under that name.

Most of the world's best runners competed there, and in the 1970s and 1980s its high-level races were so exciting that it was known as the best marathon in the world. World Athletics selected the Fukuoka International Marathon to receive its Heritage Plaque, making it effectively a World Heritage Site of the sport.

But in March last year it was decided to discontinue the race after its 75th running on Dec. 5 that year, with economic issues and declining interest cited as reasons for the decision. 

The news of the cancelation was greeted with widespread shock and dismay. In light of the reaction, the prefectural government and the two athletics federations met to discuss possibilities for bringing the race back.

The statement issued today read, "As a result of exploring ways to preserve the history and value of the race, we have created a new race management organization and reached an agreement with the Kyushu Asahi Broadcasting Co., Ltd to handle to brunt of broadcasting duties. Under this arrangement it will be possible to go ahead with the new version of the race."

JAAF head Mitsugi Ogata said, "I am very happy that we will be able to stage this race in a new form while maintaining its history and tradition." Fukuoka governor Seitaro Hattori commented, "This race is one of Fukuoka's great winter traditions, and by holding it again we hope to help our people feel that things are opening up again after being shut in by the pandemic.

We hope that this will bring energy and life to all the citizens of our prefecture and to marathon fans everywhere. We in the prefectural government want to build on Fukuoka's reputation as a home for sport. We hope to see this race once again be a proving ground that will help produce top-class athletes who will go on to success around the world."

The race will be held on Dec. 4 this year on the same course as last year. Initial plans call for an elite field of around 100, with organizers expected to apply for JAAF Grade 1 labeling to enable it to continue as part of the Japan Marathon Championship series and play a vital role in selection for national teams and qualification for the MGC Olympic marathon trials.

The organizing group's statement concluded, "We will aim to hold the race up to the same standard as in the past, but will work to develop both it and the Japanese marathon world further."

(03/14/2022) ⚡AMP
by Japan Running News (Brett Larner)
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Fukuoka Marathon

Fukuoka Marathon

The Fukuoka International Open Marathon Championship is one of the longest running races in Japan, it is alsoan international men’s marathon race established in 1947. The course record is held by Tsegaye Kebede of Ethiopia, running 2:05:18 in 2009. Frank Shorter won first straight years from 1971 to 1974. Derek Clayton set the World Record here in 1967 running 2:09:37. ...

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Five steps to preventing calf strains, are you prone to calf injuries? Follow these steps to keep the muscles in your lower legs healthy

Calf strains, while not as common as Achilles injuries, are still a common problem among runners. Your calves do a lot of work while you’re running to propel you forward, making them vulnerable to fatigue and over-use, but by following these five steps, you can lower your risk for injuries and even improve performance.

Warm-up

All runners can benefit from a quick warm-up before heading out for their daily miles, but if you’re prone to calf injuries, a little pre-run work can go a long way in keeping calf issues at bay. All it takes is some simple, light movement to get your blood flowing and to loosen up tissues — even just walking for a few minutes before beginning can help. You can also try this quick pre-run warm-up to get yourself ready to hit the road.

Foam roll before your run

Foam rolling is a great addition to your pre-run routine, and rolling out your calves before a run can increase your range of motion in your ankles without affecting muscle strength. Make sure you check out our tips for how to foam roll properly so you get the most out of your pre-run routine.

Do explosive work at the beginning of your run

Explosive movements are when you’re most likely to injure your gastrocnemius (the larger of the two calf muscles). If you’re prone to calf injuries, plan to do these movements (like hills, sprints or jumps) earlier in your workout, before your muscles are fatigued.

Avoid low-drop shoes

Runners who experience chronic calf injuries should avoid running shoes with a low heel drop, since they put more strain on your lower legs, particularly your calves. Shoes with a heel drop of eight to 10 mm or more are likely a better choice for runners with problematic calves.

Strengthen your calves

This is perhaps the most important piece of advice of all. Your calves take more load for their size than any other muscle in your body when you’re running, so making sure they’re strong enough to withstand the demands of running is crucial for preventing injuries. As a bonus, having strong calves can help you run faster, and for masters athletes, they will help you slow down less as you get older. Try adding these calf exercises into your strength routine to keep your calves strong and durable.

(03/14/2022) ⚡AMP
by Running Magazine
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Running during the fourth trimester, new research is providing guidance for women who are trying to return to running after pregnancy

Getting back to running is important for many new mothers and postpartum women, but there is often very little guidance for how to do so safely. Most of the information that does exist is focused on the musculoskeletal factors that determine a woman’s readiness to return to running, but there is a lot more to it than that. Recently, a team of researchers came up with some guidelines for women in this situation, recommending a whole-systems approach to returning to running safely.

The fourth trimester

The fourth trimester, of course, isn’t truly a trimester, but describes those first few months after childbirth when a woman’s body is recovering from the effects of pregnancy and the birthing experience. For many women, getting back into a regular running routine is an important way to maintain her physical and mental well-being while adjusting to her new life taking care of a child.

The goal of this paper, published in The Journal of Women’s Health Physical Therapy, was to address “how to evaluate and manage postpartum return-to-running in a systematic order by discussing relevant whole-systems considerations beyond the musculoskeletal system.” The authors also wanted to highlight how different considerations interact with each other and how that will affect each woman differently.

The authors recommend physical therapists who are working with postpartum women should consider the following factors when evaluating an individual’s readiness to return to running:

physical deconditioning

changes to body mass

sleeping patterns

breastfeeding

relative energy deficiency in sport

postpartum fatigue and thyroid autoimmunity

fear of movement

psychological well-being

socioeconomic considerations

Each of these factors, the authors suggest, should be considered alongside a musculoskeletal evaluation and a graded exercise progression.

Postpartum running: an infographic

The authors created this handy infographic to summarize their guidelines for assessing a woman’s readiness to return to running. While it is meant to help physiotherapists and other healthcare professionals guide their patients, runners can use it to an extent to guide themselves. (Note MSK stands for musculoskeletal).

Returning to running safely

The information in this paper highlights that generalized guidelines are ineffective when helping a woman return to running postpartum. Every single woman is different, and pregnancy and childbirth will affect each woman in different ways and to varying intensities.

If you’re trying to return to running after pregnancy, the best thing you can do is to see a physiotherapist or other health professional who can assess your readiness to start running again and evaluate your progress as time goes on to reduce your risk for injuries or other complications.

Finally, it’s important to listen to your body and not rush yourself back to a regular running routine. It will take time for your body to bounce back, especially when those first few months can be a shock to your system. Remember to go easy on yourself. Running, especially during this busy and exciting time in your life, should reduce your stress, not add to it.

(03/14/2022) ⚡AMP
by Brittany Hambleton
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Try extended hills to prepare for race day, this unique hill workout will help you practice running through a challenging hill to better prepare you for race day

Hill repeats are a great way to build strength and power to help you tackle a hilly race course or to have more power on the flats. The problem with most hill workouts, however, is that you stop running when you reach the top of the hill. This extended hill workout will help you practice cresting the top of a hill and finding your pace again the way your would in a race situation.

Extended hills for race-day simulation

To perform this workout, you need a moderate hill that takes you about one minute to run up, but that has space for you to continue running for another 30 seconds to one minute once you’ve reached the top. The idea is to control your effort as you work up the hill, then to maintain that effort once you reach the top, so that you speed up as your legs and lungs readjust to the flat ground.

Your cooldown for each interval is simply an easy jog back to your starting point. Each interval should be run at a hard enough intensity that you feel fatigued by the time you reach the top of the hill, but you’re able to pick up the pace on the flat and recover fully by the time you reach the bottom.

The workout

Warm-up: 15-20 minute easy jog (ideally with a few small, gentle hills to get your legs prepared for the workout)

Workout: 6-10 x hill + flat (beginners can start with 6 and work their way up as they gain fitness)

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

(03/14/2022) ⚡AMP
by Brittany Hambleton
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Two-time New York City Marathon champion Geoffrey Kamworor will be making his debut on the streets of Boston on April 18

Three-time World Half marathon champion Geoffrey Kamworor has set his focus on next month's Boston marathon after shaking off a groin injury that ruled him out of last month's Agnes Tirop Memorial World Cross Country Tour.

The two-time New York City Marathon champion will be making his debut on the streets of Boston on April 18 seeking to add to his burgeoning accolades on American soil.

“I was well prepared for the Agnes Tirop World Cross Country Tour but it was very unfortunate that two weeks to the event, I got a groin injury and I had to pull out,” said the 2015 world championships 10,000m silver medalist.

Kamworor said he is targeting a podium finish on debut.

“I feel in great shape, just trying to sharpen my skills a little bit. My training has been flawless and I am hoping for a good result in Boston,” he added.

The four-time world cross country champion (two in senior and two in junior) will be joining a host of top athletes in Boston including compatriots Benson Kipruto (defending champion), Geoffrey Kirui (2017 champion) Evans Chebet, Titus Ekiru, Lawrence Cherono (2019 winner), Bernard Koech, Eric Kiptanui, Bethwell Yegon and Albert Korir (New York City Marathon champion).

Rivals Ethiopia are also represented by a huge, talented contingent led by three-time Olympic champion and the second-fastest marathon runner in history with a best of 2:01:41 Kenenisa Bekele, Lemi Berhanu (2016 winner), Lelisa Desisa (2015 and 2013 winner), Bayelign Teshager and Jemal Yimer.

Italian Eyob Faniel of Italy, Japan's Yuki Kawauchi (2018 winner), Amanuel Mesel, Tsegay Tuemay Weldibanos (Eritrea), Scott Fauble, Colin Bennie, Jared Ward, Ian Butler, Mick Iacofano, Jake Riley, Jerrell Mock, Matt McDonald, Matt Llano, Elkanah Kibet, CJ Albertson, Diego Estrada (USA), Trevor Hofbauer (Canada), Juan Luis Barrios (Mexico) and Gabriel Geay of Tanzania are also in the mix.

(03/14/2022) ⚡AMP
by Emmanuel Sabuni
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Ruth Chepngetich won $250,000 when she won the 2022 Nagoya Women’s Marathon

Kenya's Ruth Chepngetich won the Nagoya Women's Marathon in a new race-record time on Sunday, finishing ahead of Israel's Lonah Chemtai Salpeter and Japan's Yuka Ando in second and third, respectively.

The winner of the 2022 race received $250,000, currently the highest first-place prize money for a marathon in the world, according to organizers. In addition to elite competitors, it also admitted general-entry runners residing in Japan.

Chepngetich, the 2019 world marathon champion and 2021 Chicago Marathon winner, crossed the line at Vantelin Dome Nagoya in 2 hours, 17 minutes, 18 seconds, more than a minute ahead of Salpeter, winner of the 2020 Tokyo Marathon. Ando clocked 2:22:22.

Ando, who competed in the 10,000 meters event at the Tokyo Olympics last summer, met the qualifying time of sub-2:23:18 to be granted entry into the world athletics championships to be held in Oregon in July.

The race became a two-woman battle between Chepngetich and Salpeter after the 30-kilometer mark, but Chepngetich made a decisive uphill surge with around 8 km remaining, running strongly all the way to the finish line.

(03/13/2022) ⚡AMP
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Nagoya Women's Marathon

Nagoya Women's Marathon

The Nagoya Women's Marathon named Nagoya International Women's Marathon until the 2010 race, is an annual marathon race for female runners over the classic distance of 42 km and 195 metres, held in Nagoya, Japan in early March every year. It holds IAAF Gold Label road race status. It began in 1980 as an annual 20-kilometre road race held in...

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A Wake-Up Call from His Doctor and Mom Got This Runner Active Again—and He Lost 153 Pounds

The pandemic derailed his diet and activity. But then he fell in love with running again.

Name: Robert Valencia Age: 38 Hometown: Miami, Florida Occupation: Journalist and public affairs specialist Start Weight: 330 pounds End Weight: 177.2 pounds Time Running: I started running in 2012, but I stopped after that year. I took up my love for running again in August 2021, when I was back to a weight to run again without compromising my knees.

I began to lose interest in getting fit after my last race in 2012. Even though I tried different diets (paleo diet, for the most part), life as a graduate student and working in a stressful environment for much of my 30s took me back to an unhealthy life. I tried going to the gym for a while, but I gained weight again due to a lack of strategic plan to lose and maintain weight loss.

After I received results following a general checkup in March 2021, my primary doctor told me that I was suffering from Stage 1 hypertension, high cholesterol and triglycerides, not to mention that I was already at Stage 3 obesity, weighing 330 pounds. In addition to an already unhealthy diet full of ultra-processed carbs (cereals, white rice and bread, etc.) and sugary treats (ice cream and sweetened yogurt), confinement at the outset of the COVID 19 pandemic made it even worse, especially for us living in New York City. 

You can imagine the toll eating all this food at arm’s reach with no physical activity took on my body for a year. After a family visit in Florida in January 2021, my mother implored me to lose weight as she placed her hand over my belly. She asked me to make that pledge. So in March 2021, a month prior to reaching 37, I decided it was important for me to turn the tide health-wise, otherwise my lifespan would shorten and shorten overtime.

My primary care doctor advised me not to run during my weight loss process because I could likely suffer from knee and joint injuries. However, my fiancée encouraged me to run again as I was reaching my goal of keeping my weight below 200 pounds. I watched her participating in races where people clustered around in a sign of camaraderie, fun, and purpose. I wanted to experience how a network of runners from all backgrounds were encouraging each other. So between July and August 2021, I started taking small steps on the treadmill.

I also made diet changes. I maintain a low-carb diet. My fridge has a lot of leafy greens, including red leaf lettuce, arugula, spinach, peeled cucumber, kale, collard greens, and veggies like asparagus, Brussels sprouts, cabbage, radishes and cherry tomatoes. I also have lean protein (fish, lots of chicken and turkey, occasionally lean pork and beef). I drink 2 gallons of water daily, and take omega-3 fish oil and vitamin D. My go-to snacks are nuts, baby carrots, and half a cup of unsweetened, low-fat Greek yogurt with red berries. Cheese is also my favorite, especially cottage cheese. If I want to have a cheat day, sometimes I eat bread or pastries, and maybe one glass of wine.

My first official race after that huge hiatus in 2012 was August 2021, when I ran my first 10k in Prospect Park, Brooklyn. It was exhilarating. After being inactive for so long, being able to complete that race with a steady pace felt like an accomplishment.

I try to run at least four times per week. I try to run in the mornings regardless of the weather. I’m currently using Runcoach, which offers me weekly plans for running and cross-training days. To keep myself motivated, I try to join weekly races across New York with my fiancée and friends. My goal is to run a full marathon by the age of 40, and I hope the New York City Marathon will be the first of many! My goal is to participate in half and full marathons for months and years to come.

From March 1 to September 1, 2021, I officially lost 152.6 pounds, and have maintained this weight loss ever since.

I have done all sorts of exercise, from Crossfit to boxing to spinning to strength classes. However, running awakens my endorphins like no other routine. When I run long-distance races, I listen to my body while at the same time meditating about my life, my journey, and what I want to achieve. Running also gets me in touch with my surroundings, to truly appreciate the New York skyline and to see other runners from all backgrounds reaching their own goals. Running is life.

These three tips have made my running journey successful:

1. Honor your efforts

It’s easier said than done, as life is unpredictable. But if you have reached your goal, honor it by staying committed to keeping it. You’ve made it this far and that’s an accomplishment you want to cherish forever!

2. Surround yourself by a support network

Your journey will have a ripple effect. A physical change also requires a mental one, and being motivated requires the support of caring friends and family.

3. Be compassionate towards yourself

You fell. Time to dust off and move on. There is no rule that says life will always be rosy. We experience loss, tragedy, shortcomings, or we feel like we’re failing ourselves and others. It is okay to grieve in times of frustration, but this is not the end of it all. Be compassionate towards yourself, first and foremost. Embrace your body, forgive yourself, and know that that every day offers a new opportunity for change. Personal journeys are precisely that, personal. So don’t compare yourself to others when looking for inspiration!

Robert’s Must-Have Gear

→ Theragun Elite: Yes, it is pricey, but it’s worth every penny. We take recovery for granted when training or doing exercise, and this machine right here gives you the relaxation your muscles need. If this is not within your budget, a good foam roller and a yoga mat or even a lacrosse ball can help you release that muscle tension.

→ Saucony Endorphin Speed 2: This shoe, for me, is a godsend. The carbon fiber in the sole helps my posture and my times. It optimizes my strength and speed. This shoe is great for long-distance races.

→ Hoka One One Arahi 5: This shoe is great if you want to train. Having at least two pairs of shoes (one for running, the second for training) is beneficial because it lets your shoes rest! Hoka is a great brand.

(03/13/2022) ⚡AMP
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Daylight Saving Time Started on Sunday, and It May Negatively Impact Your Health

American Academy of Sleep Medicine indicates that Daylight Saving Time has negative effects on your health and wellbeing.

Sleep experts cite that Daylight Saving Time may increase cardiovascular events, hospital admissions, and mood disturbances research shows.

Daylight Saving Time starts on March 13, 2022, at 2 a.m. for most of the country. The clocks move forward one hour.

Depending on who you ask, you’re likely to get a different opinion on Daylight Saving Time (DST). It’s a topic heated enough for ongoing debate in Congress. 

Maybe you’re of the camp who loves when the days get longer and lighter. After all, squeezing in that after-work run is easier with an extra hour of light, and the longer daylight may give you a little more motivation to get some things done at the end of the day. Maybe you even notice your mood is better with the added light.

But not all that glitters is gold, not even the late afternoon sun shining brightly. 

Unfortunately, if you’re a morning runner, or trying to do anything in the early hours post DST, you may find yourself dragging your heels to get out of bed with the time change—because that morning light is gone along with your extra hour of sleep. Your body may also be paying the price if you lace up at the end of the day. According to the experts at the Cleveland Clinic, endurance athletes (runners and cyclists, that’s you) pay the biggest price when it comes to reduced sleep. Along with feeling extra tired from a lost hour of sleep, sleep experts say that this causes a drop in overall motivation. And you know you need that when deciding whether to turn around or keep going those extra three miles on your training plan. 

The position of the clocks is enough of a major concern that The American Academy of Sleep Medicine (AASM) published a statement in the Journal of Clinical Sleep Medicine saying that DST is potentially harmful to your health and wellbeing—and that the U.S. should eliminate seasonal time changes. AASM notes that DST is less aligned with your natural circadian biology, and cites evidence that the body may not adjust to DST for several months. 

One of the most significant points the AASM points to is preliminary studies that identify a reduction in the rate of cardiovascular events when the clocks are pushed back to standard time in the fall. This may suggest there are underlying chronic stresses and effects on the body from prolonged DST. In other words, even long after you don’t feel tired from the switch to DST, your body may still be compensating. 

So why is pushing the clock ahead one hour so harmful for your health? Here’s what a sleep expert has to say. 

Your changing circadian rhythms

Your circadian rhythm is your body’s internal clock, and light is the most important adjuster that you have. Changes in the light take about a week for the body to get into a satisfactory rhythm again, says Steven Zorn, M.D., of the Iowa Sleep Center and board certified in sleep and pulmonary medicine and fellow of the American Academy Sleep Medicine. 

Essentially what happens during DST is you end up staying active later-because of the extra daylight—as we’re basically moving the light from the morning to the evening, and may be sacrificing our normal sleep schedule and further quality of sleep, he says. “The most important thing is to have one time and keep it,” Zorn says. Unfortunately for Americans this debate of what time it should be hasn’t yet been solved.

How to adjust to DST

First, Zorn says it will take about a week, or even two, for your body to feel normal. 

Zorn cautions the days following DST won’t be the best for optimal performance. During that time period, remember your coordination and concentration isn’t as good and you're likely to be more irritable and forgetful, he adds. So be patient with yourself. (The AASM recommends seven or more hours of sleep each night.) 

If you notice you’re feeling super groggy, reduce your running time, but still try to get outside and keep a regular schedule. “When you have a regular sleep schedule your body knows when it’s supposed to turn off and turn on, and your sleep efficiency is much better. You just feel better,” Zorn says. 

So even though those longer spring evenings are on the horizon, don’t be tempted to burn the midnight oil too long. 

(03/13/2022) ⚡AMP
by Runner’s World
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Why Run on Trails When You Can Collapse in Snowshoes?

Have you ever realized you were in over your head in a race, moments after the starting gun went off?

That's what happened to me last month, in a 10K snowshoe race at the Winter Mountain Games in Vail, Colorado. Feeling semi-fit and eager to compete in my first snowshoe race in a few years, I toed the line with a few dozen or so other enthusiastic competitors in what might be best considered the equivalent of a trail running race over a snow-covered golf course.

Fifteen seconds after the start, though, the course transitioned from groomed, hard-packed snow to the first of many sections with deep, light, fluffy powder. I watched as other competitors gracefully bounded through the snow in what seemed like a postcard-perfect scene of a bluebird Colorado day.

But amid all the wintry exuberance, it was as if I had been tossed out of a boat and was treading water wearing a heavy pair of hiking boots. As I sunk deeper with every stride, I felt something grab my back leg and was suddenly airborne, momentarily Superman-ing above the pristine layer of snow that the others were methodically dashing through.

And then, Whommppfff! I face-planted into the snow.

To me, snowshoe racing has always been a special kind of Type-2 fun, a unique wintertime activity to whet your appetite for just about any type of endurance racing later in the year. For the uninitiated, it's an easy sport to enjoy. If you can run on trails, you can run on snowshoes.

It's kind of like what cyclocross is for the cycling world. As such, there aren't really any true snowshoe racing specialists, but more a collection of adventurous trail runners, marathoners, triathletes, mountain bikers, and hikers converging in a winter wonderland for some adrenaline-fueled fun.

Sure, there are some great snowshoe racers who excel at dashing through the snow. In fact, Josiah Middaugh, Alex Willis, Seth Wealing, and Meredith Cook were among the local Colorado athletes who were off the front in this race as I was torpedoing into the snow. Middaugh, Nichols, and Wealing are all great trail runners, but have primarily made their mark as Xterra off-road triathletes, while Cook is also an accomplished trail runner. 

Middaugh is a six-time U.S. snowshoe champion, and Willis is competing in the 2022 World Snowshoe Championships on Sept. 3 in Argentina. There will be a lot of good trail runners competing in the 2022 U.S. Snowshoe Championships on March 13 in Cable, Wisconsin. And that event made it clear that anyone can enter and everyone is welcome: "There are no Qualifiers or Membership Requirements to compete."

Two years ago, trail runners Michelle Hummel and Joe Gray won the U.S. Snowshoe Championships and then went to Japan, where Hummel won the women's World Snowshoe Championship and Gray was fourth among men. (Gray was the world champion in 2017 and the runner-up in 2018 and 2019.)

Generally speaking, though, most people who show up for a snowshoe race are training for something else. Or, like me, they just want to endure the torturous fun of something new.

I've raced on snowshoes about 30 times, from as short as 1 mile to as long as 20K. I've never been particularly good, but that hasn't stopped me from coming back. When you're fit, it's a fun way to get a winter workout without any stress tied to your summer goal races. 

For this race, though, I wasn't that fit, so after my inadvertent crash near the start, I got back on my feet and realized I'd be in for a long, slow jog with amazing mountain vistas.

Most of the athletes were wearing running shoes strapped to lightweight, aluminum 825-inch snowshoes from Atlas, TSL, Redfeather, or OT Racing. I would have been, too, but one of my bindings broke while I was warming up and the makeshift repairs I made with duct tape and zip ties didn't hold, so I had to rent a heavier pair from the Vail Nordic Center. 

As the race progressed, Middaugh and Willis pushed the pace, but it was Middaugh's 17-year-old son, Sullivan, who stole the show and won the race in 46:41 - an impressive 7:31 per mile pace. Cook, meanwhile, was the top woman in 1:08:19. 

"It's pretty exciting for me to see him pass me in a race and really go for it, and really lay it on the line," the elder Middaugh said. "It's really demoralizing when someone else makes a strong move on me like that, but when it's my own kid, it makes me feel good and bad at the same time. I'll just have to find his weakness the next time we race."

As for me, I definitely found my weakness. I tried to keep pace with Danielle McNair, but she was stronger and more determined than I was, and left me in the snowy dust en route to finishing second among women. She seemed happy and chipper as she passed me, so I did my best to keep a smile on my face and enjoy the views as I slogged to the finish.

"Although it can be an intimidating sport and quite challenging," McNair told me after the race, "I just remind myself that I was brave enough to show up today, and isn't that what most of racing and events are about? I'm never going to be a fasty, but I can show up and challenge myself and rack up smile points." 

(03/13/2022) ⚡AMP
by Trail Runner Magazine
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Study: do minimalist shoes cause injuries?, New research says minimalist shoes may increase your risk for foot injuries, but not everyone agrees

Before the super shoe debate took over our collective conversation, there was the minimalist vs. conventional shoe debate. While that argument has cooled off in recent years, there are still those who swear by their barely-there footwear and those who are adamantly against it, citing an increased risk for injuries.

Recently, researchers took another look at the argument to determine exactly how minimalist shoes affect runners, and the results are (as you may have guessed) still up for debate.

The study

The study, published in the journal Applied Sciences, recruited 21 experienced minimalist shoe runners to run for 30 minutes at 80 per cent of their max aerobic speed in either minimalist or conventional footwear. This is different from many other studies, which tend to focus on just one step on a force plate.

As they ran, the researchers measured participants’ mean pressure, peak pressure, contact time, centre of pressure velocity, relative force and contact area.

The results indicated that when running in minimalist shoes, the athletes had shorter contact times but higher peak forces on their feet. These results were the most significant for the runners who landed on their forefeet, compared to those who had a midfoot or rearfoot-striking pattern.

The researchers concluded that considering this data, wearing minimalist shoes increases your risk for foot injuries. Since the research was published, however, others in the industry have weighed in, and are less convinced. One of these commentators is Canadian Max Paquette, associate professor in sport science & biomechanics at the University of Michigan. In his opinion, these differences between minimalist and conventional shoes likely won’t amount to an increased injury risk.

So should you wear minimalist shoes? The choice is up to you. Injuries, as we know, are often caused by a multitude of factors, with your footwear only one potential contributor. If you are considering making the switch, make sure you ease yourself into them gradually by alternating them with another less-minimal pair to avoid injuries, and pay attention to your body. Everyone is different, and a shoe that works for your running may not be what works for you.

(03/12/2022) ⚡AMP
by Brittany Hambleton
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The most common running injuries that you need to be aware of

Many people across the globe enjoy running, whether it’s jogging, athletics, or other sports. Some do it for weight loss and others because they enjoy being competitive. Whilst it’s a great way to stay in shape, it can also be dangerous if you’re not aware of the potential injuries. In this article, we’ll discuss some of the most common running injuries and how to prevent them.

Pulled Muscles Or Ligaments

Pulled muscles or ligaments can be caused by a sudden movement or overuse of the muscle, and they can bring considerable pain and discomfort. If you’re experiencing any sort of pain when running, it’s best to stop and seek medical attention. Continuing to run with an injury can lead to further damage and make the healing process much longer.

To help prevent pulled muscles or ligaments, be sure to warm up properly before beginning your run. This will help loosen up the muscles and prepare them for activity. Additionally, be sure to stretch after your run as well. This will help keep the muscles limber and reduce your risk of injury. If you do experience a pulled muscle or ligament, be sure to take some time off from running and allow yourself to heal. This may mean missing out on a few races, but it’s important to make sure you are taking care of your body so that you can continue running long term.

Runner’s Knee

This is a condition that can be caused by overuse or injury, and it can cause pain, swelling, and stiffness in the knee. Treatment includes rest, ice, compression, and elevation (RICE). Physical therapy may also be recommended to help strengthen the muscles around the knee. Surgery may be appropriate if other treatments prove ineffective. Prevention of runner’s knee includes warming up before running, stretching regularly, and avoiding excessive mileage. If you are experiencing symptoms of a runner’s knee, stop running and see your doctor.

If you need to visit an injury treatment center and it was someone else’s fault, it’s possible to access a team of highly trained medical professionals who know how to treat accident injury victims. Having a complete examination, proper diagnosis, and detailed documentation can be the difference between receiving or not receiving a financial settlement potentially worth millions.

Shin Splints And Achilles Tendinitis

Shin splints are a common running injury, especially among beginners. They occur when the muscles and tendons around your shin bone become overworked and inflamed. Shin splints can be painful and make it difficult to continue running. If you think you may have them, rest is the best course of treatment. Ice and pain relievers can also help reduce inflammation and pain. If the shin splints are severe or don’t improve with rest, see a doctor for further treatment options.

Achilles tendinitis is another common running injury. It occurs when the Achilles tendon (which connects your calf muscles to your heel bone) becomes inflamed. Achilles tendinitis can be quite painful and make it difficult to walk or run. Treatment includes rest, ice, and pain relievers. In severe cases, surgery may be necessary, so always see a doctor early on.

Plantar Fasciitis And Iliotibial Band Syndrome

Plantar Fasciitis is an especially common running injury among new runners. It occurs when the Plantar Fascia becomes inflamed. Plantar Fasciitis can be extremely painful and make it difficult to walk or even stand. If you suspect you have it, see a doctor quickly for diagnosis and treatment.

Iliotibial Band Syndrome (ITBS) is a common injury for runners that’s caused by the iliotibial band becoming irritated and inflamed. Symptoms of ITBS include pain on the outside of the knee, swelling, and stiffness. The best way to treat ITBS is to rest, ice the affected area, and stretch the iliotibial band.

Hip Flexor Strain

This is caused by the overuse of the muscles and tendons that support the hip joint. It’s often seen in runners and other athletes who participate in activities requiring repetitive motion of the legs. Some of the most common symptoms include:

Pain in the front of the hip

Difficulty walking or running

Stiffness in the hip

Muscle spasms

If you’re experiencing any of these symptoms, it’s important to see a doctor or physical therapist so that you can begin treatment. Hip flexor strain is treatable, but if it’s ignored it could lead to more serious injuries such as tendonitis or bursitis. Treatment for hip flexor strain includes RICE to help reduce the pain and inflammation. Physical therapy can help to stretch and strengthen the muscles and tendons around the hip joint, so they are better able to support it.

Hip Bursitis

Bursitis is a condition that results from inflammation of the bursa (which is a small, fluid-filled sac located between the skin and underlying muscles or tendons). Hip bursitis may be caused by overuse, age-related changes, or injury.

Symptoms include pain and tenderness in the hip area, difficulty walking, swelling, and redness. Treatment typically includes rest, ice therapy, medication to reduce inflammation, and physical therapy.

Pulled Hamstring And Hamstring Strain

A pulled hamstring is when one or more of the hamstring muscles are stretched or torn. A hamstring strain is a specific type of pulled hamstring, and it happens when one or more of the fibers in a muscle are overstretched or torn. Both conditions can cause pain and difficulty walking and running. If you think you have either condition, see your doctor as soon as possible for an evaluation. Treatment may include RICE, physical therapy, and/or surgery.

In terms of prevention, always:

warm-up before running

stretch your hamstrings regularly

cross-train so that you’re not putting all of the stress on your legs from running

We’ve now covered major ground in terms of common running injuries. We’ve discussed their symptoms, treatment, and prevention. Always build up your sporting activities slowly, and consult with a doctor and personal trainer before you begin. Then you can enjoy running both now and for many years to come.

(03/12/2022) ⚡AMP
by Colorado Runner
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Chepngetich runs 2:17:18 to win Nagoya Women's Marathon

Kenya’s Ruth Chepngetich rallied to record the second-fastest ever women-only marathon at the Nagoya Women’s Marathon on Sunday (13), clocking 2:17:18 to win the World Athletics Elite Platinum Label road race.

The world marathon champion ran a negative split – covering the first half in 1:09:03 and the second in 1:08:15 – to triumph ahead of Israel’s Lonah Chemtai Salpeter and claim the largest first-place prize money in the world of marathon running: US$250,000.

Chepngetich had been targeting her own PB of 2:17:08, run in a mixed race in Dubai in 2019, and achieving that would have taken her very close to her compatriot Mary Keitany’s women-only marathon world record of 2:17:01 set in London in 2017. When she ran solo through half way in 1:09:03 and passed 30km in 1:38:14, it looked like that target might be out of reach. Salpeter had also caught her by that point, but that only spurred Chepngetich on.

Digging deep, Chepngetich recorded 16:03 for the next 5km to re-establish her dominance and another 5km split of 16:05 put her well clear of her rivals by 40km, which she passed in 2:10:22. Glancing over her shoulder, she could see no threat but continued to push hard to the finish line, crossing it just 10 seconds outside her PB, in 2:17:18, to win by almost a minute and a half. As well as being the second-quickest women-only marathon in history behind Keitany’s record, it is also the second-fastest ever women's marathon on Japanese soil.

The 2020 Tokyo Marathon winner Salpeter secured second place in 2:18:45, exactly a minute off her national record run in Japan’s capital city, to record – like Chepngetich – the second-fastest marathon time of her career. Japan’s Yuka Ando was third in 2:22:22 and her compatriots Ai Hosoda and Yuka Suzuki were next to finish, running 2:24:26 and a debut 2:25:02 respectively to finish fourth and fifth.

"Fantastic!" Chepngetich later wrote on social media. "Winner at Nagoya Marathon with a new course record 2:17:18, close to my PB and second ever for a only-women race. Thanks to everyone who helped to make it!"

Running with the pacemakers, Chepngetich had formed part of the lead group that passed 5km in 16:34, joined by Ando, Salpeter and Hosoda. Keen to pick things up, Chepngetich moved ahead a short while later and was running alone through 10km, which she passed in 32:43, 25 seconds ahead of the chase trio. She had increased that advantage to 45 seconds by 15km.

Salpeter and Ando had left Hosoda behind by the half way point, which they passed in 1:09:47, but then Salpeter kicked. Running 15:59 for the 5km split between 20km and 25km, Salpeter closed the gap and was just four seconds behind leader Chepngetich at 30km - 1:38:14 to 1:38:18.

Chepngetich wasn’t done, though, and pushed up the incline to move away from her rival. Running 16:03 between 30km and 35km, the Kenyan had regained a nine second advantage by 35km and only continued to pull away. She was 55 seconds ahead at 40km and increased that to 1:27 by the finish.

Salpeter also ran a negative split of 1:08:58 compared to her first half of 1:09:47 to finish inside the previous event record. The top eight – completed by Australia’s Eloise Wellings (2:25:10 PB), Japan’s Ikumi Fukura (2:25:15) and Kotona Ota (2:25:56) – all broke 2:26:00, while a total of 15 athletes went sub-2:30:00.

(03/12/2022) ⚡AMP
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Boston Bomber death sentence reinstated

In a 6-3 vote on Friday, the U.S. Supreme Court decided to reinstate the death penalty for Dzhokhar Tsarnaev, who, along with his older brother Tamerlan Tsarnaev, detonated a bomb at the finish line of the 2013 Boston Marathon, killing three people and injuring hundreds.

According to NPR, Massachusetts had abolished the death penalty, but Tsarnaev was convicted in 2015 on 30 terrorism charges and sentenced to death on six of them. He appealed his death sentences, arguing that the judge refused to allow him to present evidence showing that he, who was 19 at the time, was under the influence of his violent brother, who was seven years older. (Tamerlan was killed in a shoot-out with police in the days following the bombing).

The evidence in question was Tamerlan’s connection to the murder of three men two years before the bombing. He, along with an accomplice, was suspected of killing the men in an act of jihad on the anniversary of 9/11, but was never convicted because of insufficient evidence.

Tsarnaev argued that because the judge did not allow him to use that information in his defense, the jury’s decision was tainted. His death sentence was overturned in 2020, but the Supreme Court said they would likely hear his trial again in 2021.

His death sentence has now been reinstated, but Tsarnaev will not be executed any time soon. There is currently a moratorium on federal executions in the United States, so the Justice Department can conduct a thorough review of its policies and procedures.

This April will be the ninth anniversary of the Boston Marathon Bombings.

(03/12/2022) ⚡AMP
by Running Magazine
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How to get the stink out of your running clothes

Running clothes stink. After just a few runs, technical fabrics, like Lycra, Coolmax or Dri-fit, start to hold onto odours, even after they’ve gone through the “heavily soiled” cycle in your washing machine. If the scent of your running gear is starting to become overwhelming, fear not: these six tips will have your favourite racing kit smelling like daisies in no time (or at least they won’t be completely repulsive).

Air them out

When you come in from a run and your clothes are sweaty, don’t immediately throw them into the laundry hamper. Hang them up to air them out first, bonus points if you can hang them outside in the fresh air. Not only will this help reduce the stink, but it’ll help your running clothes last longer, too.

Don’t over-do detergent

A common mistake runners make is thinking that if they put extra detergent in, their clothes will get extra clean. While this sounds logical, it doesn’t actually work and could make things worse. Your laundry machine is likely set up to handle a certain amount of detergent, and if you put too much in, the machine won’t be able to wash it all out. This will leave residue on the fabric, which over time leads to a buildup of mold and mildew and eventually, bacteria.

To be on the safe side, start with three-quarters, or even half, of the amount of detergent you would normally use and adjust as you see fit. You can also try using a detergent that’s designed specifically for sports clothing.

Say no to fabric softener

Fabric softener is great for your sheets and towels, but terrible for your running gear. It can lock smells in and prevent detergent from getting into all of the nooks and crannies of the fabric. Fabric softener also breaks down stretchy materials, so it can ruin the shape and fit of your running gear.

Add vinegar

Pre-soaking your clothes in a 4:1 mixture of water to distilled vinegar for 30 minutes before washing can do wonders for removing stubborn smells. Vinegar helps release bacteria from the fabric so they can be washed away in the laundry.

Turn them inside-out

The smelliest and dirtiest parts of your running clothes are on the inside, so turn your gear inside out (especially your tights) to give detergent direct access to those parts.

Hang them to dry

Never — we repeat, never — put your running clothes in the dryer. This has less to do with smell and more to do with taking good care of your gear so that it lasts a long time. High heat can damage or shrink your clothes, which shortens their useable life. Hang them out to dry, if not outside, then on a rack somewhere in your home.

(03/12/2022) ⚡AMP
by Running Magazine
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Kilian Jornet partners with Coros wearables

The world-class GPS watch company Coros has partnered with two new athletes to expand their trail and mountain running audience. World sky-running champions Kilian Jornet and Emelie Forsberg are the newest pro-athletes to represent the company.

The strategy behind the partnership is Coros’ commitment to helping athletes train and perform at the highest levels. Coros continues to cement itself as the leader in athletic performance-focused wearables, as Jornet and Forsberg join a growing roster of truly world-class athletes that include marathon world record holder Eliud Kipchoge and Olympic bronze medallist Molly Seidel.

Jornet has significant goals for 2022, as the three-time UTMB champion to returns Chamonix, France, for another crack at glory. Jornet, who recently left his sponsor Salomon, will also be competing at Hardrock, where he is a four-time champion, and Sierra-Zinal, which he has won nine times (including the last five editions).

Forsberg, who is Jornet’s partner, has the women’s FKT up and down from Mont Blanc in 7:53:12. Forsberg was the world sky-running champion in 2014 and is making a comeback to the sport after the birth of her second daughter in April 2021.

Drawn by its light weight, size and the inclusion of mountain-compatible features, both Jornet and Forsberg will wear the Coros Apex Pro as their primary GPS watch. The Coros Apex Pro features Ski Touring mode with auto ascent/descent detection, SpO2 (pulse oximeter) sensor with specially designed altitude mode, trail running mode and more…

(03/12/2022) ⚡AMP
by Running Magazine
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Five steps to clean your running shoes, keep your favorite pair in good condition by washing them after a muddy spring run

Getting out on a muddy trail in the spring can be a lot of fun, but it wreaks havoc on your shoes. It’s important to take care of your favourite pair if you want them to last, so cleaning them properly after a messy run is a crucial part of your shoe-care routine. Here we give you five easy steps to cleaning your running shoes to make sure they go the distance.

Step 1: remove laces and insoles

Remove the shoelaces and insoles and place them in a mesh laundry bag or pillowcase. These can be tossed in your laundry machine on the gentle cycle, then air-dried later (insoles should never be put in the dryer).

Step 2: get rid of dirt, grass, and caked-on mud

Once your shoes have dried, wipe away the dirt, grass and caked-on mud. Ideally, you should use a brush with stiff bristles on the outsoles, but something with soft bristles (like a toothbrush) on the uppers. If you have some particularly stubborn dirt caked into the nooks and crannies of your outsoles, you can use a hose to rinse and scrub until the bottoms of your shoes are clean.

Step 3: add soap and water

To clean the uppers, mix some mild detergent (preferably one that’s meant for technical fabrics) with water and gently scrub them with a toothbrush to remove the dirt and grime.

Step 4: Rinse with warm water

Once that’s done, rinse your shoes thoroughly with warm water, using a washcloth to gently remove soap, suds and any remaining dirt.

Step 5: air dry

Once you’ve removed all of the dirt and soap residue, allow your shoes to air dry at room temperature. Don’t place them outside in the sun to dry faster, because the heat can distort their shape, and never put them in the dryer, which will damage them. Ideally, you should leave them in a place with a mild temperature and low humidity, and if you want them to dry faster, you can use a fan or stuff them with paper towels, replacing the towels whenever they become damp.

Following these steps and keeping your shoes clean will help them last longer, so you can get more miles out of them before they need to be replaced.

(03/11/2022) ⚡AMP
by Brittany Hambleton
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How should you feel at the end of a long run? If you are extorting all your energy into your long runs, you are doing it wrong

It’s easy to overdo every aspect of training by going too hard on a rest day or too fast on the first rep of your speed workout. The long run is a craft that shouldn’t be overdone, as it has a sweet spot in your training to improve aerobic endurance over a certain time or distance. If you are extorting all your energy into your long runs, you are doing it wrong.

Long runs are a crucial piece of the training block in your preparation for your goal race.  They prepare your body to handle the physical demands of a race, building confidence and soothing your mind over that distance. Long runs are a fantastic way to measure your growth, as they remind us of the work that needs to be done before race day.

Depending on your training load, there are a few different ways to do your long run–you can treat it as a slow progression run, run long and slow, or run slowly with a fast finish. All these long-run approaches have different benefits depending on your purpose, but each should moderately have your body feeling the same way at the end.

The goal of your long run should be to cover the distance comfortably, hitting the training distances and getting to the start line or your training week healthy. Therefore, it’s important to feel comfortable yet fatigued at the end of a long run. The distance will be prolonged work, but that’s why it’s important to hit a slower pace through the first eight to 10K, which will accomplish more than going at a faster pace.

In the second edition of Jack Daniels Running Formula, he states, “The feeling you want to achieve on every long run is how you’d expect you’d feel in the latter stages of a half or full marathon.”

Long runs are meant to teach your body to physiologically prepare for the stresses it will experience on race day. Besides receiving a bib and chip time, there are very few things you do on race day that you have not yet practiced on a long run along the way.

(03/11/2022) ⚡AMP
by Marley Dickinson
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Is a pre-workout supplement useful for long distance runners?

Pre-workout supplements are often used by people who work out regularly to boost their energy and performance. 

The multi-ingredient supplements are taken prior to engaging in physical activity. 

Pre-workouts are available in various forms, but they most commonly come as powders that you mix into water and then drink. 

These supplements can be beneficial for all kinds of fitness activities, such as cardio routines, strength training, and sports. Pre-workouts can also be useful for long-distance runners.

Why are pre-workouts helpful for long-distance runners?

Stamina and strength are crucial to successful long-distance running. 

Pre-workouts use ingredients like caffeine to boost muscle strength and reduce fatigue. In turn, that means you can push yourself further and literally go the extra mile. 

While pre-workout supplements can be excellent for taking before a race or running session, they can also be used by long-distance runners when they undergo other workouts, like high-intensity interval training sessions. 

So, whether you just run for fun or are a professional long-distance runner, taking the right pre-workout supplement can make all the difference to your performance. 

Other key benefits of pre-workouts for long-distance runners include:

An increased focus.

A reduced perception of effort and pain.

An enhanced ability to burn fat during running.

When you make great workout supplements a part of your pre-running ritual, you can gain long-lasting energy and razor-sharp alertness. In turn, that means the intense effort needed to finish the last mile could become a thing of the past. 

Should you take pre-workouts before every run?

While the advantages of pre-workouts should now be clear, it is not actually best to take them before every single run you do. 

Your body can become intolerant to any substance that you regularly ingest, so pre-workout supplements are no different. If you use them before every run, they can become less effective over time. 

Therefore, you should take short breaks between using pre-workouts to get the most out of them. 

How long does it take for pre-workouts to kick in?

When you take a pre-workout supplement prior to running, you will usually start feeling the benefits after around thirty or forty-five minutes. 

Typically, the benefits of pre-workouts last between three and six hours; making them ideal for long-distance running.

What ingredients should you look for in pre-workouts?

Each pre-workout supplement contains different ingredients. Therefore, you may find one pre-workout product works better than another. The key is to find the right one for you. 

Some of the most common ingredients found in pre-workout supplements include caffeine, creatine, amino acids, and beta-alanine. The quantities of the ingredients can vary greatly from one product to another. 

While more research needs to be conducted, studies suggest that the ingredients of pre-workout supplements that have the most effectiveness are:

Caffeine, which can increase your energy and mental alertness. It could help you reduce body fat, too. 

Creatine, which plays a key role in both muscular strength and energy production. 

Beta-alanine, which could help to prevent acid building up in your muscle tissue, allowing your muscles to work longer and harder while running. 

Branched-chain amino acids, which are known to help increase muscle growth and also decrease muscle soreness. That means that your running performance can be boosted and you can recover more quickly after running. 

Nitric oxide precursors, which can boost oxygen and nutrients to your muscles.

The Takeaway

Quite simply, the answer to “Is a pre-workout supplement useful for long-distance runners?” is yes. 

The right pre-workout supplement can help to boost your performance and your recovery. But you may have to try a few different pre-workouts and ingredient combinations to find the right pre-workout for you.

(03/11/2022) ⚡AMP
by Colorado Runner
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Ruth Chepngetich and Lonah Chemtai Salpeter ready to clash at Nagoya Women’s Marathon

World marathon champion Ruth Chepngetich and Tokyo Marathon winner Lonah Chemtai Salpeter will renew their rivalry at the Nagoya Women’s Marathon – a World Athletics Elite Platinum Label road race – on Sunday (13).

Athletes in Nagoya will be racing for the largest first prize in the world of marathon running: US$250,000. Being the world’s largest women’s marathon, one of the world’s top-level races, and the only women’s race with a World Athletics Platinum Label, the Nagoya Women’s Marathon continues to be a global leader in women’s running.

To date, Chepngetich has won five of the seven marathons she has completed, and still made it on to the podium in her other two. The consistent Kenyan had her best year in 2019, starting with her 2:17:08 PB in Dubai in January, then following it eight months later by winning the world title in Doha.

Like many athletes, she had a low-key year in 2020 but still finished third at the London Marathon in 2:22:05. Last year she failed to finish the Olympic marathon but rebounded two months later by taking victory in Chicago in 2:22:31.

While the 27-year-old appears to be more focused on victories than records, she is more than capable of producing fast times, too. In April last year she set a world half marathon record of 1:04:02 in Istanbul.

"I chose to run the Nagoya Women’s Marathon because Japan is a nice place and the environment is good," said Chepngetich. "And, as women, we have to encourage ourselves and do better. I'm looking forward to a nice race and I'd like to set a PB."

Chepngetich’s only competitive outing so far this year was at the Kenyan Cross Country Championships in Eldoret in January where she finished sixth – roughly in line with her performances at that event in previous years. She feels far more at ease racing on the roads, though.

So too does Salpeter. The Israeli distance runner won the 2020 Tokyo Marathon in a lifetime best of 2:17:45, having previously set national records when winning in Prague and Florence. Her return to Japan for the Olympics in 2021 didn’t quite go to plan as she finished down in 66th, but she bounced back in October to place fifth in London in 2:18:54.

"I’m happy to be here," said Salpeter. "It's my first time and I hope to do my best on Sunday. My training has been good. I was in Kenya for eight weeks, so I’m ready for Sunday. I’m trusting my training."

This could be the first time Chepngetich and Salpeter have a true clash over the marathon distance. In their two previous encounters over the distance, Salpeter failed to finish at the 2019 World Championships while Chepngetich did likewise at the Tokyo Olympics. Their only other duel to date was at the 2018 World Half Marathon Championships in Valencia, where Salpeter finished just one place ahead of Chepngetich.

Four years on from that, and over double the distance, this weekend’s race could be a different story.

They are among four sub-2:24 athletes entered for the event, as Japan’s Yuka Ando and Reia Iwade lead a strong Japanese contingent.

Ando ran her PB of 2:21:36 when finishing second in Nagoya in 2017 and started this year with a half marathon personal best of 1:08:13 in Yamaguchi, while Iwade ran her best marathon time of 2:23:52 in Nagoya in 2019.

Australia’s Sinead Diver will be making her third Nagoya appearance. She finished 10th in 2017 with a then PB of 2:31:37, then recorded a DNF in 2020. Now with a best of 2:24:11 and a 10th-place finish at last year’s Olympics, the 45-year-old could content for a top-five finish.

Japan’s Rie Kawauchi and marathon debutantes Kaena Takeyama and Yuka Suzuki are also athletes to look out for. Depending on their placing and position, the top Japanese finishers could earn selection for the World Athletics Championships Oregon22 or Japan’s Olympic Trials race for the 2024 Games.

Kenya’s Stellah Barsosio, Japan’s Mao Uesugi and Britain’s Charlotte Purdue will be among the pace-making team.

Last year’s edition of the Nagoya Women’s Marathon was held as a domestic race, and was won by Japan’s Mizuki Matsuda in 2:21:51.

Ten years on since the inaugural edition of the race in 2012, the Nagoya Women's Marathon continues to be the leading women-only marathon in the world. It attracted 21,915 runners in 2018 - a world record for a women-only marathon. After receiving the Japan Olympic Committee Women and Sport Award in 2017, the race was awarded the International Olympic Committee Women and Sport Achievement Diploma in 2019 for playing a significant role in the increase of women runner population in Japan.

The race, which starts at 9:10am local time on Sunday, will be streamed live to 33 countries and regions (Argentina, Australia, Brazil, Brunei, Cambodia, Chile, Colombia, Egypt, Ethiopia, France, Germany, Hong Kong, Indonesia, Italy, Kenya, Macau, Malaysia, Mexico, Monaco, Myanmar, Namibia, Netherlands, New Zealand, Papua New Guinea, Philippines, Singapore, South Africa, South Korea, Spain, Taiwan, Thailand, United Kingdom, and United States of America). 

Elite field

Ruth Chepngetich (KEN) 2:17:45

Lonah Chemtai Salpeter (ISR) 2:17:45

Yuka Ando (JPN) 2:21:36

Reia Iwade (JPN) 2:23:52

Sinead Diver (AUS) 2:24:11

Rie Kawauchi (JPN) 2:25:35

Hanae Tanaka (JPN) 2:26:19

Mirai Waku (JPN) 2:26:30

Ayano Ikemitsu (JPN) 2:26:07

Ai Hosoda (JPN) 2:26:34

Chiharu Ikeda (JPN) 2:27:39

Eloise Wellings (AUS) 2:29:19.

(03/11/2022) ⚡AMP
by World Athletics
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Nagoya Women's Marathon

Nagoya Women's Marathon

The Nagoya Women's Marathon named Nagoya International Women's Marathon until the 2010 race, is an annual marathon race for female runners over the classic distance of 42 km and 195 metres, held in Nagoya, Japan in early March every year. It holds IAAF Gold Label road race status. It began in 1980 as an annual 20-kilometre road race held in...

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Commonwealth Games auto-qualifying standards are ludicrously difficult

The 2022 Commonwealth Games standards released by Athletics Canada have been causing a stir on social media due to the fact that to secure automatic qualification in most events, you would need to run a Canadian record.

The standards were set by Athletics Canada based on the average performances of the top three Commonwealth athletes during the past three track and field seasons; in most events, these “standard” times would have earned Canadian athletes medals in Tokyo. 

Note that Athletics Canada has been given a maximum team quota: it can send 31 athletes to the Games. Athletes will be eligible to make the team based on their season’s best performances–a similar approach to the Tokyo Olympic team selection this past summer.

According to the document released Wednesday, eligible athletes be ranked based on their proximity to the standard. The top athletes with the highest ranking will be selected.

Athletes who were ranked in the World Athletics top 50 but missed the Olympic standard last year, still made the Tokyo Olympic team. Although the standards for the 2022 Commonwealth Games are higher, the same selection regulations apply. Canada’s top-performing athletes will still be selected for these Games, regardless of the standards.

The 2022 Commonwealth Games start following the 2022 World Championships from July 28 to Aug. 8.

(03/10/2022) ⚡AMP
by Marley Dickinson
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The Commonwealth Games

The Commonwealth Games

The Birmingham 2022 Commonwealth Games is perfectly positioned, sitting at the heart of the UK and standing for the diversity of the Commonwealth. As Commonwealth Games Federation President Louise Martin CBE said on awarding the 2022 Games to Birmingham: “With its rich history, cultural diversity, youthful dynamism and ambitious spirit, Birmingham embodies all that we cherish about...

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Race nutrition for every distance

Race nutrition is tricky, and knowing exactly what type and how much fuel to take in during a race can take some trial and error. Sports nutritionist Anne Guzman addressed this in a recent blog post, and while her guidelines focused on cyclists, they are very applicable to runners. So, whether you have a 5K or a marathon on the schedule, take a look at her advice to perform your best on race day.

30 min — one hour

The first category in Guzman’s infographic can be equated to a 5K-10K race for most runners. For these short races, just drinking water will likely be enough, provided you’ve eaten well the night before and the morning of the race to ensure your glycogen stores have been topped up.

If you’re running a 5K on a temperate day, for example, simply drinking some water before the race and re-hydrating afterward will be adequate — no mid-race drink necessary. On a hot day, you may want to consider grabbing a few sips of water from the aid station, but even then, as long as you’re well-hydrated going into the race, you likely won’t need much while you’re running.

As your race gets longer (up to an hour), Guzman says carbohydrate mouth rinses can help “lower our perception of pain and/or send messages to muscles leading to additional recruitment of muscle fibers,” although, she admits, the mechanism behind how this works is still somewhat unclear.

Similarly, she says consuming a small amount of carbohydrates in the form of a sports drink or a gel with water can help improve performance as your race gets a bit longer. Still, if your race is less than one hour, this extra carbohydrate isn’t crucial to your performance, and runners should be careful to only do what they’re comfortable with/what they have practiced, to prevent stomach issues.

10K — half-marathon

If your race is lasting longer than an hour, taking in carbohydrates during the race becomes more important for delaying fatigue and improving performance. While Guzman makes a few different suggestions for cyclists, runners completing these distances should probably stick to sports drinks and gels, since running can be a bit harder on your stomach than cycling.

Guzman suggests taking in 30-60 grams per hour, from either a single carbohydrate source (like glucose) or a mix (like glucose, sucrose and fructose). Whatever carbohydrate source you choose, make sure you eat it earlier in the race so your body will be able to use it in the latter stages when fatigue is starting to set in.

Marathon and up

As experienced marathon runners know, your mid-race fuel can make or break your performance, since runs of this duration surpass the amount of carbohydrates your body can store. To have success in events lasting longer than two hours, it’s crucial that you go into the race with a fuelling plan, and that you are strict about sticking to that plan.

Most experts recommend taking in about 60 grams of easy-to-digest carbohydrates per hour during a marathon. Again, unlike cyclists, marathoners should stick to drinks, gels and chews to get their carb fix, since those tend to be easier on your digestive system (not to mention they’re easier to carry with you, as well). Of course, once you move up into the world of ultrarunning, you’re going to need even more carbohydrates to get you to the finish line, and runners in these events can start to add denser foods, like potatoes, waffles and energy bars into the mix.

The fuelling strategies for marathoners and ultramarathoners often look quite different, but they have one thing in common: runners must practice them before their race. Stomach issues can ruin your performance on race day, so it’s important to practice ahead of time to know what works and doesn’t work for you.

(03/10/2022) ⚡AMP
by Brittany Hambleton
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Five reasons why running in the rain isn’t so bad

As the winter season moves on toward April showers, we are here to let you know that you shouldn’t let the rain, rain on your parade. A bit of rain has never hurt anybody, and it is certainly no reason to skip your run. Running in the rain is a great opportunity to boost your mental confidence and physically prepare yourself for harsh conditions on race day.

Here are five reasons why running in the rain isn’t as bad as you think:

It’s fun and refreshing

We’ve all been out for a run on a hot day, looking for water to cool us down. When you head out on a rainy run, it’ll help your body remain cool. If you can have fun with rain-running and ignore the fact that your shoes are wet, it isn’t as bad as you think.

Most runners will avoid going out and head to the treadmill, but those who run in the rain, usually deserve extra kudos. 

You are going to shower anyway 

You are likely to shower after your run regardless, so what does a little rain hurt? The rain will only feel uncomfortable for the first couple of minutes, then you are wet. Getting into a warm shower or bath after a rainy run can be one of the best feelings. 

It can help your immune system

Rainy runs train your immune system to grow, just as it does your muscles and endurance. The combination of movement and the differences between the temperature outside and your body temperature, force it to adapt to rainy conditions. The more you expose your body to train in different weather, the better you’ll be able to perform, no matter the conditions.

Rain helps performance

If it is raining during your speedwork session, the rain might help you more than it’ll slow you down. This is because your body temperature rises as you run, and the rain naturally keeps you cool. The warmer the temperature is, the more you have to sweat to cool off, especially if you throw humidity into the mix. Rain acts as Mother Nature’s air conditioner to keep your body temperature down during a workout, therefore you can keep your effort up.

Mental preparation

The strategy behind running in the rain is all mental. Going for a rainy run can strengthen both your body and mind, which can prepare you to face the fiercest conditions during training and on race day. To gain that mental strength, you first need to convince yourself to get outside. Then, you need to tell yourself that running in the rain isn’t too bad. 

(03/10/2022) ⚡AMP
by Marley Dickinson
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Marathon gold medalist Yuka Suzuki going for collegiate record in debut at Nagoya Women's Marathon

Part of the qualification process for this summer's Oregon World Championships and the 2024 Paris Olympics marathon trials, the Nagoya Women's Marathon takes place this Sunday, Mar. 13. One of the women who will be lining up is star 22-year-old collegiate distance runner Yuka Suzuki.

A 4th-year at Daito Bunka University with a best of 31:37.88 for 10000 m, Suzuki won the gold medal in the World University Games half marathon her 2nd year of college. Ever since then, the Olympics have been a clear target.

"I want to go for the Paris Olympics, and even higher goals," she says. "That's why I want to run my first marathon before I graduate." 

Suzuki also has an artistic side. Holding up a picture she drew she says, "This is the scene of entering Nagoya Dome right before the finish. When I was young I wanted to be a manga or anime artist." She has painted since she was a child, and sometimes she gives teammates drawings or paintings for their birthdays.

Suzuki's goal in Nagoya is to break the collegiate women's marathon record of 2:26:46, set 8 years ago by Sairi Maeda. "I'm going after it seriously," she says. "I want to run confidently. If I can run up to my potential then there's nothing to be afraid of."

(03/10/2022) ⚡AMP
by Brett Larner
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Nagoya Women's Marathon

Nagoya Women's Marathon

The Nagoya Women's Marathon named Nagoya International Women's Marathon until the 2010 race, is an annual marathon race for female runners over the classic distance of 42 km and 195 metres, held in Nagoya, Japan in early March every year. It holds IAAF Gold Label road race status. It began in 1980 as an annual 20-kilometre road race held in...

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Try this race-specific workout in your final phase of marathon training, this workout will get you ready to toe the line of your next marathon in your best shape yet

The spring marathon season is just around the corner, which means many Canadians are in the final four to six weeks of training for their goal races. This last phase of training should focus on race-specific workouts, and this session perfectly fits that description. If you’ve got a marathon on the horizon, add this workout into your schedule to get yourself into PB shape.

What is race-specific training?

Throughout your marathon build, you go through different phases of training. You start with base training (when you’re building up your mileage), then begin adding in harder workouts to improve your fitness ahead of race day. The final four to six weeks, however, is when you need to start preparing your body for the specific demands of your race.

What does that mean, exactly? This usually means running at or close to your race pace with short rest so your body is ready to handle your goal race pace. Ideally, you want to mimic the conditions of your chosen race as closely as possible. Of course, you can’t (and shouldn’t) replicate the demands of a marathon in a single training session, but workouts like the one below will help you practice running at your threshold, which will teach your body to burn fat efficiently for fuel and to run your goal pace, even when you’re tired.

The workout

This workout is meant to be run slightly faster than your goal marathon pace (about 10 seconds per kilometer faster, to be precise). It’s important to pace this correctly because running too hard will actually prevent you from getting the desired training effect.

Warmup: 1-2 kilometers easy running

Workout: 2 x 9-10K, with 10 minutes rest between each 10K section

Cooldown: 1-2 kilometers easy running

(03/09/2022) ⚡AMP
by Brittany Hambleton
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Defending champion Vibian Chepkirui returns to Vienna City Marathon

Defending champion Vibian Chepkirui will return to the Vienna City Marathon on April 24th.

The Kenyan surprised last year in the Austrian capital when she won her debut at the classic distance. Organizers announced some top contenders of the women’s elite field today and there are currently six athletes on the start list who feature personal bests of sub 2:25:00.

Including shorter distances, around 25,000 runners have so far registered for Austria’s biggest one day sporting event. Online entry for the Vienna City Marathon, which is a World Athletics Marathon Label Road Race, is still possible at: www.vienna-marathon.com

The Vienna City Marathon is among the major spring road races coming back to their original event date. While the race had to be cancelled at short notice in 2020 due to the Corona pandemic it was moved to the autumn season last year and took place in September. The Vienna City Marathon then became the first major marathon worldwide with a strong international elite field and a mass race since the start of the Corona pandemic.

“We are happy that we are now able to return to our traditional spring date. The Vienna City Marathon is a huge motivator for sports and activity in Austria and we recognize great anticipation to our race among the runners,” said Race Director Wolfgang Konrad. With regard to the women’s elite runners he said: “The quality of the women’s elite field looks very promising and the course record may well be challenged by a group of runners.“

It will be little over seven months ago when Vibian Chepkirui returns to the race where she achieved her biggest career victory so far. Last September she came to Vienna as an underdog and had to cope with travel problems: Flying to Austria via Doha with a group of fellow-Kenyan runners they missed their connecting flight and had to sleep on the floor at Doha airport. In very warm weather conditions Vibian Chepkirui then was the only woman to run under 2:25. The Kenyan took the race with 2:24:29. “Without the heat I would have run at least two minutes faster,” she said.

In more favorable conditions Vibian Chepkirui might be able to make a significant improvement in her second marathon and could attack the Vienna course record of 2:22:12. One of the challengers of the 27 year-old is Sheila Jerotich. She also took a major international marathon in the 2021 autumn season. The Kenyan won the Istanbul Marathon, coming from behind and producing a stunning finish in 2:24:15. However there are three runners who have faster personal bests than Chepkirui and Jerotich: Juliet Chekwel of Uganda and Ethiopia’s Bontu Bekele took first and second in the Sevilla Marathon in 2020 with 2:23:13 and 2:23:39 respectively. Kenya’s Ruth Chebitok has a personal best of 2:23:29 from Toronto 2018.

Jessica Augusto is the leading European runner on the current start list. The Portuguese, who was sixth in the London Olympic marathon in 2012, features a personal best of 2:24:25 from 2014. Jessica Augusto then took the Hamburg Marathon in 2017 but could not match her best performances recently.

(03/09/2022) ⚡AMP
by AIMS
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Vienna City Marathon

Vienna City Marathon

More than 41,000 runners from over 110 nations take part in the Vienna City Marathon, cheered on by hundreds of thousands of spectators. From the start at UN City to the magnificent finish on the Heldenplatz, the excitement will never miss a beat. In recent years the Vienna City Marathon has succeeded in creating a unique position as a marathon...

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Master your 10K with this tempo workout, this tempo workout with minimal rest can be a huge confidence booster for your race day

The 10K distance can be difficult to get a grasp of as you need to properly pace yourself in the early kilometers to deliver a fast finish. The 10K is the second most popular race distance after the half-marathon, and it tests your fitness level, strength, energy and endurance. If you have a 10K race on the horizon, it is best to train for it by doing a mix of high mileage, aerobic-based speedwork and a bit of interval training.

If you are looking to structure a 10K speed workout for yourself, try to aim for around 25 to 35 minutes of elapsed time for your intervals/speed to prepare your body physically for the distance.

The workout

Three reps of 10 minutes, tempo pace with 90 seconds’ jog rest

If you don’t know your tempo pace, take the average pace of your last 5K race, then add around 20 to 30 seconds per kilometer.

The purpose of this workout is to improve your aerobic threshold on minimal rest. The entirety of the workout is almost 35 minutes, which upon completion, will give you confidence toward your 10K race. On the first rep, focus on staying relaxed and settling into your tempo pace, finding a rhythm in your stride.

Treat the transition from rest into your second rep as you would to stay calm in the middle of a race. Focus on your breathing and keeping that rhythm. On the third rep, focus on maintaining your form and holding strong for that final 10 minutes. If you want to make the workout a little harder, try speeding up by five to 10 seconds per kilometer on the final rep to push your aerobic capacity, as you would in the late stages of a 10K. 

Use each 90-second rest as a slow jog or trot to get your breath back and relax your form into the next rep. 

If you can complete this tempo workout, going 10 to 20 seconds faster per kilometer than your tempo pace shouldn’t be an issue on race day. 

(03/09/2022) ⚡AMP
by Marley Dickinson
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A nine-strong French team has been announced for the World Athletics Indoor Championships Belgrade 22

Martinot-Lagarde will lead French team for Belgrade.

Pascal Martinot-Lagarde already has two world indoor silver medals and one bronze to his name and he will look to add to that tally when he returns to Belgrade, scene of his European indoor silver medal win in 2017. He will be joined in the men’s 60m hurdles by 2021 European indoor champion Wilhem Belocian and Cyrena Samba-Mayela contests the women’s event

While former world record-holder Renaud will not be competing, there will be a Lavillenie in the pole vault competition, with European indoor silver medallist Valentin Lavillenie selected along with Thibaut Collet. Triple jump places have been secured by Jean-Marc Pontvianne and Melvin Raffin.

Aurore Fleury lines up in the 1500m while Leonie Cambours contests the pentathlon.

French team for Belgrade

Women1500m: Aurore Fleury60m hurdles: Cyrena Samba-MayelaPentathlon: Leonie Cambours 

Men60m hurdles: Wilhem Belocian, Pascal Martinot-LagardePole vault: Thibaut Collet, Valentin LavillenieTriple jump: Jean-Marc Pontvianne, Melvin Raffin

(03/09/2022) ⚡AMP
by World Athletics
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World Athletics Indoor Championships Belgrade 22

World Athletics Indoor Championships Belgrade 22

The world's greatest athletes will meet in Belgrade in March 2022 We invite you to the World Athletics Indoor Championships Belgrade22, which will be held from Friday March 18 to Sunday March 20, 2022, at the Serbian capital's Stark Arena. The whole world will be watching three magnificent days full of great athletes, top results, emotions and drama, celebrating the...

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B.A.A. Unveils Honorary Women’s Team for 126th Boston Marathon

On the occasion of International Women’s Day, the Boston Athletic Association (B.A.A.) today announced a team of eight women who will participate in April’s 126th Boston Marathon, running in honor of the original eight finishers from the first official women’s field in 1972.

The honorary team is comprised of eight women who have made a powerful impact in areas from athletics to human rights. Among the eight women is Valerie Rogosheske, one of the original eight finishers in 1972, who returns 50 years later to once again cross the finish line on Boylston Street.

“I am so looking forward to returning to Boston this year with my daughters to celebrate 50 years of women being welcomed into the Marathon,” said Rogosheske. “In 1972, the students at Wellesley yelled ‘Right on, sista!’ On the 25th anniversary the students looked like my daughters, and this year they could be my granddaughters! I celebrate the progress through the generations as women claim their places on the start line.”

Joining Valerie on the Honorary Team are Mary Ngugi, Manuela Schär, and Melissa Stockwell, each of whom will be competing at the front of the race as part of the John Hancock Professional Athlete Team. Football and soccer star Sarah Fuller, U.S. national women’s soccer team alum Kristine Lilly, Guinness world record holder Jocelyn Rivas, and running activist Verna Volker round out the Honorary Team set for this year’s race.

Information on each of the Honorary Team members can be found below. The Honorary Team will be celebrated throughout race weekend at various Boston Marathon events and activities.

BOSTON MARATHON HONORARY WOMEN’S TEAM

Valerie Rogosheske is one of the original eight finishers from 1972. Valerie is from Minnesota and placed in the top ten at the Boston Marathon three times, taking sixth in 1972 (4:29:32), ninth in 1973 (3:51:12), and eighth in 1974 (3:09:38). This year, instead of lining up among eight female entrants, she’ll be supported and surrounded by 14,000 other women set to complete the 26.2 mile course, including her daughters Abigail and Allie.

Beyond being a world-class athlete, Mary Ngugi has been a vocal leader in spreading awareness against domestic violence. Following the death of professional athlete Agnes Tirop last year, Mary helped found the Women’s Athletic Alliance and led countless discussions —including with political leaders— to continue the fight against domestic abuse and inequalities. Mary placed third at last year’s Boston Marathon, and is a previous B.A.A. Distance Medley winner. 

Manuela Schär is one of the most dominant wheelchair racers in recent history, having won three Boston Marathon titles and the last three Abbott World Marathon Majors series crowns. At the Tokyo Paralympics, Schär earned five medals (including a pair of golds) in distances from the 400 meters to marathon. She’s the current marathon world record and Boston course record holder (1:28:17), and remains the only women’s wheelchair athlete ever to break the 1:30 barrier. 

One month after being deployed to Iraq as a Second Lieutenant in the United States Army’s transportation corps, Melissa Stockwell became the first female American soldier to lose a limb in active combat after her vehicle was hit by a roadside bomb. Melissa was later honored with a Purple Heart and a Bronze Star for her service. Four years later, she became the first Iraq War veteran to qualify for the Paralympic Games, competing in swimming at the 2008 Beijing Paralympics. Melissa competed in Paratriathlon at both the Rio de Janeiro and Tokyo Paralympics, and is a Paralympic bronze medalist. She’ll take to the Boston Marathon’s Para Athletics Division (T63) for the first time, looking to add another title to her impressive resume.   

Sarah Fuller has been a fierce athlete since the age of five, when she first started playing soccer. She made history in 2020 as the first woman to suit up for a SEC football game as a student-athlete while at Vanderbilt University. Two weeks later, she made history again as the first woman to play in and score in a Power 5 football game, notching a pair of extra points for the Commodores. She studied Medicine, Health, and Society at Vanderbilt, and is currently pursuing her Masters at the University of North Texas where she is also a goalkeeper for the soccer team. This summer she’ll play for Minnesota Aurora FC of the USL W League. This will be Fuller’s first Boston Marathon. 

Kristine Lilly played 23 years for the U.S. Women’s National Soccer Team, is a two-time World Cup Champion, two-time Olympic Gold Medalist, and has played more international soccer games than any other player –man or woman—in the world (354).  Lilly played professionally in the Boston area for the Boston Breakers from 2001-2003 and 2009-2010.  She is one of the most celebrated athletes in women’s soccer history, and was inducted into the U.S. Olympic Hall of Fame in 2012 and U.S. Soccer Hall of Fame in 2014.  She is also the co-author of Powerhouse, a book about teamwork. A resident of Massachusetts, Lilly will take on her second Boston Marathon having run ten years ago in 2012.

Jocelyn Rivas is a proud Dreamer (DACA recipient) who came to the United States from El Salvador when she was six years old. In El Salvador, she was told she would most likely not be able to walk, but with physical therapy and a continued focus on recovery, she has proven that prediction wrong. She was inspired to run after watching friends in the 2013 Los Angeles Marathon, and soon made it her goal to finish 100 marathons. In November 2021, she completed her 100th marathon at the age of 24, making her the Guinness World Record holder for the youngest woman to run 100 marathons and the world record holder for youngest Latina to ever do so. Boston will be her 112th marathon.

Verna Volker is the founder of Native Women Running, whose mission is to build and nurture a community that features and encourages Native women runners on and off the reservation. A mother of four, member of the Navajo Nation, and brand ambassador, she balances family, running, and community activism. Verna created Native Women Running to bring more visibility to Native women runners across North America. She is part of the leadership team for the Running Industry Diversity Coalition, which focuses on improving inclusion, visibility, and access for Black, Indigenous, and people of color within the sport. Verna is running on behalf of Wings of America.

(03/08/2022) ⚡AMP
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Boston Marathon

Boston Marathon

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

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Five marathon athletes will represent Great Britain this summer’s World Athletics Championships in Eugene, Oregon

UK Athletics has today announced the first British athletes to be selected for this summer’s World Athletics Championships in Eugene, Oregon (15-24 July).

Five marathon athletes will represent Great Britain and Northern Ireland in the men’s and women’s races which are due to take place on the 17th and 18th July respectively.

Olympians Jess Piasecki (coach: Robert Hawkins, club: Stockport) and Chris Thompson (Aldershot Farnham and District) are among those included in the team for Oregon 2022.

Piasecki recently moved to second in the UK all-time women’s rankings after running a time of 2:22.25 at the Seville marathon, which leaves her behind only Paula Radcliffe in the standings.

She will be joined in the women’s race by Charlotte Purdue (Nic Bideau, Aldershot Farnham and District) who ran a personal best of 2:23.26 at the London Marathon last October. Also, Rose Harvey (Phillip Kissi, Clapham Chasers) has earned her spot in her first British team following a PB performance of 2:27.17 in Seville last month.

In the men’s race, 40-year-old Chris Thompson (Aldershot Farnham and District) will compete at his first World Championships. He was the top British athlete in the men’s 2020 Olympic marathon and he topped the UK rankings last year with a time of 2:10.52, which was a lifetime best.

Welshman Josh Griffiths (Swansea) is called-up for his second World Athletics Championships having also competed in 2017. He impressed at the Seville marathon last month as he ran a career best of 2:11.28.

Jake Smith did not wish to be considered for selection for the men’s marathon.

Team Leader for the World Athletics Championships 2022, Paula Dunn, said,

“We are really pleased to be announcing our first five athletes for this summer’s World Athletics Championships in Oregon. This is a significant milestone, and I am delighted to be welcoming these athletes onto the British team to represent the country in July.

“We’ve seen some excellent performances from our marathon runners in recent weeks and months, which led to a really competitive selection. It is a great to have experienced marathon runners on the team, and also a new face in Rose who will be making her debut in a British vest. They’ve all earned their place on the squad, so I wish them all the best as they prepare for the championships.”

The British marathon athletes selected for the World Athletics Championships Oregon 2022:

Senior women

Rose Harvey (Phillip Kissi, Clapham Chasers)

Jess Piasecki (Robert Hawkins, Stockport)

Charlotte Purdue (Nic Bideau, Aldershot Farnham and District)

Senior men

Josh Griffiths (Swansea)

Chris Thompson (Aldershot Farnham and District).

(03/08/2022) ⚡AMP
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World Athletics Championships Oregon22

World Athletics Championships Oregon22

The World Athletics Championships are coming to the United States for the first time ever. WCH Oregon22 will be an unmissable global experience, and it will be taking place in the United States for the very first time. The best track and field athletes in the world will come together in a celebration of diversity, human potential, and athletic achievement....

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Paris Marathon champion Paul Lonyangata has been banned for 19 months and Edward Kiprop Kibet has received a 3-year suspension

Two prominent Kenyan marathoners have been suspended from competition on doping charges, according to a report by Capital Sports. The Athletics Integrity Unit (AIU) has banned Paul Lonyangata for 19 months for use of the drug Furosemide, and Edward Kiprop Kibet has been banned for three years for nandrolone.

Lonyangata won the Paris Marathon in 2017 and 2018, and was the third-place finisher in 2019. One week after the 2019 race, he admitted to using the banned substance Furosemide, after it was found in an out-of-competition sample in September.

Furosemide is a heart medication, but it is on the World Anti-Doping Agency’s (WADA) list of prohibited substances because it can mask the presence of performance-enhancing drugs.

Lonyangata rose to fame in 2017, not only because he won the Paris Marathon, but because his wife, Purity Rionoripo, won the women’s race on the same day.

Lonyangata will be banned from competition until May 25, 2023. His fellow countryman, Kibet, will be banned from all competition until February 2025, after testing positive for nandrolone, the same substance found in Shelby Houlihan’s sample last year, for which she was given a four-year ban.

(03/08/2022) ⚡AMP
by Brittany Hambleton
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How to rotate your running shoes, there are a few things to consider before adding a new shoe into your rotation

There are many benefits to rotating your running shoes, but actually making this practice work for you may not be as simple as it sounds. If you’re not sure exactly how to effectively rotate your shoes, read on to learn which factors you should consider.

A note for beginners

If you’re just starting out and thinking “wait — I need more than one pair of running shoes?”, don’t stress. A beginner will do just fine with one pair of good, everyday trainers, especially if you’re taking days off in between runs (which you should, if you’re a true beginner).

On a similar note, you don’t have to rotate your running shoes to be a successful runner, so if financial constraints are preventing you from having more than one pair, you can ignore this advice entirely. Find a shoe that works well for you, and do your best to take care of them so they last.

The classic two-for-one

The simplest way to rotate your shoes is to buy two of the same shoe and wear each pair for every other run. The foam midsole in your shoe often takes at least 24 hours to return to its original state after you’ve run on it, so swapping between two pairs can significantly prolong the life of your shoes by giving them time to reset between runs. Not only can this help decrease your risk for some injuries, but it can actually help you save money in the long run.

Alternating between heel drops

The more complicated way to rotate your shoes is to have multiple pairs of different shoes, with different heel drops. Some shoes have a heel drop of 5 mm or less, some have heel drops that are 10 mm or more. The size of the heel drop will change which of your leg muscles are doing more work, and there is some research to suggest that by alternating between different drops, you can change which muscles are activating, which could help prevent some injuries.

For example, shoes with a low heel-drop will make your feet, Achilles and ankles do more work, while a large heel drop (10-13 mm) will put more pressure on your knees, thighs and hips. If you’re considering adding a shoe with a different heel drop into your rotation, make sure to do it gradually, starting out with only shorter, easier runs in the new shoe. If you go from a 10 mm drop to a 5 mm drop too suddenly, you risk causing lower-leg issues, like Achilles tendinitis.

Different shoes for different purposes

Many more advanced runners choose to rotate their shoes based on the purpose of their run. They may have a daily trainer for easy day mileage, a long run shoe, a speedwork shoe and a racing shoe. For example, they might choose a lighter shoe for their speedier tempo sessions, but a more cushioned shoe for their recovery days or long runs. Some may choose to shell out on a more expensive, carbon-plated shoe for race day, if they’re looking to shave off a few more seconds from their time.

As we said at the beginning, if you’re a beginner runner, you don’t need multiple pairs of shoes. You also likely don’t need multiple pairs if you’re running fewer than four times a week, unless one of those days is a tempo session and you want a lighter shoe for that purpose. Always take time to break in a new pair of shoes (especially if they have a significantly different heel drop from what you’re used to), and when in doubt, pick the same pair (or a similar pair) and alternate between them.

(03/08/2022) ⚡AMP
by Brittany Hambleton
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A word from Sara Hall who placed 8th at the Tokyo Marathon

You only regret the shots you don’t take. 

Let it rip, left it all out there in Tokyo Marathon. Went out faster than I ever have before with a great group, but wheels came off and ended up 8th in 2:22:56. No regrets, and grateful for the opportunity to run in this beautiful city and country that inspires me every time I visit! 

So proud to represent asics which embodies so much about what I love in Japanese culture- humble commitment to excellence and serving others. Inspired to keep perfecting my craft just as they do theirs’.

Thank you, Tokyo!

(Sara Hall posted this yesterday on Facebook)

 

 

(03/07/2022) ⚡AMP
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Track workouts for marathon runners, use these sessions later in your marathon training to build efficiency and economy

While track workouts aren’t the main focus of a marathon training program, they are still beneficial for marathon runners. The following three workouts are taxing, both physically and mentally, so make sure you’re well-recovered and feeling sharp before you begin.

Track workout for speed and efficiency

Marathon runners don’t need to focus on increasing their lactate threshold the way 1,500m runners do, but that doesn’t mean they can’t still benefit from having a higher lactate tolerance. Having a higher lactate threshold means you can run more efficiently at your marathon pace, and you’ll be able to maintain a faster pace for the entire marathon.

As we mentioned, these workouts are long and challenging, so they shouldn’t be introduced into your training until later in your marathon build, when you’re physically and mentally capable of tackling them. Pacing is also crucially important in these workouts, and runners should choose their starting speed wisely to ensure they can make it to the end.

Additionally, it’s important to run these workouts with good form, so make sure you do form drills before beginning to start on the right foot.

The workouts

The three workouts are 16-20 x 400m, 12-16 x 600m and 8 x 800m. This is a lot of volume, and runners should aim to complete them at approximately half-marathon pace. If you can, try to speed up in the final intervals of the workout, but your pace should still be controlled.

Make sure you do a 10-20 minute warm-up and cool-down on either side of the workout, and rest between the intervals should be one or two minutes.

(03/07/2022) ⚡AMP
by Brittany Hambleton
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Ugandan Joshua Cheptegei starts season with world best time in Cannes

Ugandan star athlete Joshua Cheptegei has today set a 2022 season world-leading time of 26 minutes and 49 seconds over the 10km in Cannes, France.

Cheptegei 25, crossed the finishing line of the 10km road race ahead of Kenya’s Samuel Habtom, a distant 27 minutes and 51 seconds behind, while Uganda’s Abel Sikowo came third, posting 27.58 minutes.

It was the first race for the world 5,000 and 10,000m  record holder. He last raced in August last year when he won a 2-mile race in Oregon.

Although Cheptegei ran below his personal best time over the distance which stands at 26 minutes and 38 seconds, the victory will shape him up as he prepares to defend his 10,000m world title in Oregon this year.

After winning the race, Cheptegei said the victory will give him confidence for the track season. Happy to see where I stand. It’s great to start my season with a World Lead. This gives me confidence for my track season.

Benjamin Njia, Uganda Police Athletics Club coach told Uganda Radio Network- URN that the victory for Cheptegei was important as he gears up for the 2022 season. “For me, it’s a great start for the season after being out of active competition for long, yes, this is a great boost for Oregon,” Njia briefly told URN.

The Olympics gold medalist was also returning to the road after spending almost two and half years without taking part in any road race.

Cheptegei last took part in the 10km road race in 2019 when he smashed the world record in the 10km race after crossing the finishing line in 26 minutes and 38 seconds at the 10K Valencia Trinidad Alfonso, although his world record didn’t last long.

Six weeks later, Kenya’s Rhonex Kipruto smashed the record when he posted 26 minutes, 24 seconds in Valencia. He lowered Cheptegei’s world record by 14 seconds, making Cheptegei the second-fastest man in the world over the 10km road race.

(03/07/2022) ⚡AMP
by The Independient
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ADIZERO: ROAD TO RECORDS

ADIZERO: ROAD TO RECORDS

Adidas HQ in Herzogenaurach, Germany played host to elite adidas athletes competing on a specially designed course around the adidas World of Sport campus across 5km, 10km and 21km distances The course followed a loop of approximately 2.5km on a smooth tarmac surface with a slight elevation on each lap. Conditions were perfect as the first event,...

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