These are the top ten stories based on views over the last week.
Two years ago at the 10K Valencia Ibercaja, Kenya’s Rhonex Kipruto set the current men’s world record with his impressive 26:24 performance. This year, organizers hoped to match that feat in the women’s event at the World Athletics Label Road Race by bringing together some of the most outstanding distance athletes, including Ethiopia’s Yalemzerf Yehualaw and Kenya’s Norah Jeruto.
Unfortunately Yehualaw, the main candidate to improve the 29:38 mark achieved by Bahrain’s Kalkidan Gezahegne in Geneva last October, will be unable to compete in Valencia on Sunday (9) after testing positive for Covid-19 just before travelling on Thursday. Gezahegne's performance is awaiting ratification as the women's world 10km record set in a mixed race, with the current ratified mark the 29:43 run by Joyciline Jepkosgei in 2017.
The 22-year-old Yehualaw holds the second-quickest ever time in the half marathon, courtesy of her 1:03:51 run in Valencia on 24 October, when she covered the opening 10km in 29:45. Her 3:01 per kilometer average pace suggested the world 10km record was well within the world half marathon bronze medallist's capabilities.
Jeruto will be in the Mediterranean city this Sunday, however, and is a classic contender in the event, having recorded times of 29:51 in January 2020 and 30:08 in October 2021. She boasts the world’s third-quickest 3000m steeplechase time in history with a stunning 8:53.65 clocking to her credit and confirmed her top shape by winning the Italica cross country meeting on 21 November against some top competition.
The European record that belongs to Great Britain’s Paula Radcliffe seems to be in jeopardy thanks to the presence of the newly-crowned European cross country champion Karoline Bjerkeli Grovdal. In Dublin the 31-year-old Norwegian achieved at last the elusive gold medal she had chased for many years, having previously won one silver and four bronze medals.
Boosted by her recent success, Grovdal should improve her lifetime best of 30:32 set in 2020 to attack the European record of 30:21 set by Radcliffe in 2003, when it was a world record. Sweden’s 2014 European 5000m champion Meraf Bahta, silver medalist in Dublin, will also be looking for a fast time after setting a national 5km record of 15:04 on 31 December in Barcelona.
Grovdal and Bahta will likely be joined by Kenya’s Gladys Chepkurui, who achieved a career best of 30:34 on the Spanish soil of Laredo last year, while the British pair of Charlotte Purdue and Samantha Harrison will try to break the 32-minute barrier for the first time.
Reportedly, Grovdal plans to go through the first half of the race in a moderate 15:15, to then pick up the pace during the second and more favorable closing 5km.
Men target sub-27:00 performance
Although somewhat overshadowed by the women’s event, the men’s race is also shaping up well and is headed by the Kenyan trio of Daniel Simiu Ebenyo, Boniface Kibiwott and Jacob Krop. The former won the 2020 San Silvestre Vallecana, boasts a fine 27:12 10km lifetime best and lowered his 5000m clocking to 12:55.88 last summer, while Kibiwott timed 27:13 in Geneva for third place last October. As for Krop, he’s a talented athlete who placed sixth at the World Athletics Championships in Doha over 5000m aged 18. He set his lifetime best of 27:30 in Valencia in 2020 and showed fine fitness during his last appearance in Herzogenaurach, where he won the 5km event in a PB of 13:06.
The Ethiopian response should come from the 17-year-old Chimdesa Debele, winner of the Lille 10km last November thanks to a career best of 27:16, while Switzerland’s Julien Wanders and Spain’s Carlos Mayo will be the leading Europeans. The Swiss athlete set the current European record of 27:13 here two years ago while Mayo, a 27:25.00 performer on the track, is targeting a national record to improve the mark which currently stands at 27:48.
In addition to the elite competition, there will be a mass race with 10,000 entrants divided into five waves as a security measure. Runners from 58 different countries will be looking to improve their PBs over one of the quickest circuits worldwide.
Weather forecasters predict a sunny but windy day on Sunday, with temperatures between 12 and 14ºC by the time of the event.(01/08/22) Views: 105
The greatest distance runner in Lithuanian history, Aleksandr Sorokin, has done it again, smashing two of his world records at the Spartanion 12-hour race in Israel. Sorokin completed 122 laps of a 1.46-kilometer loop to equal 177 kilometers of running in 12 hours – an average of 4:03/km.
To put his performance in perspective, his time is equivalent to running 35 straight 5Ks in 20 minutes and 15 seconds each. When Sorokin started the race, his goal was to break the 12-hour record. It wasn’t until after halfway that he realized he was on pace to shatter his previous 100-mile record of 11:14.56.
He broke his previous personal best by 23 minutes, running 10:51:39, a whopping eight-second improvement per kilometer.
Sorokin is the first human to break the 11-hour barrier. There are no words to describe this performance besides remarkable. Even the 11:30 barrier has been untouched by many ultrarunners.
Sorokin raced again in the Nike Alphaflys. “A friend of mine gave me pair of Alphafly’s to try in August. I liked the softness of the shoe. Then I took the risk of wearing it during the race,” he says. “I find that cushioning is important for recovery when running long distances.”
Sorokin told us in a previous interview that he dreams of continuing his running career and pushing boundaries further. “I hope to compete at the world 24-hour championships this year and run a race in the U.S,” he says.(01/07/22) Views: 97
Running is as much mental as it is physical. When you reach the inevitable part in a workout or race when your body wants to give up, it’s your mind that gets you to the end. Developing mental strength is no easy task, and requires constant work to maintain.
Creating a running mantra can help silence negative thoughts and encourage you to push through tough spots, but not just any random combination of words will do. Not sure how to create a mantra of your own? We’re here to help.
Why do mantras work?
It’s very easy for negative thoughts to creep in when you’re completing a hard workout or running a race. As you start to fatigue, thoughts telling you you’re too tired, you’re not good enough, you won’t reach your goal or that you should quit can get louder and louder to the point where it’s difficult to hear anything else. That’s when a mantra comes to your rescue. Having a mantra ready and waiting for when you need it most requires very little thinking or mental energy, but repeating it can drown out the negative thoughts going on in your head.
In fact, a 2017 study found runners who were completing a 60-mile (95Km) overnight race reported that using a mantra was helpful both in training and racing, and continued to use their mantras even after the study was complete.
The anatomy of a good mantra
A mantra can be whatever you want it to be, but there are a few things to keep in mind if you want it to be effective. Use these guidelines to create your own personalized motivational mantra:
It should be short. You want your mantra to be easy to remember and easy to repeat, so a long-winded phrase is not a great option here. Usually one or two affirmative words that bolster your confidence is all you need.
Use your struggles as inspiration. Do you lack confidence in yourself in the later stages of a race? Do you get stressed or begin to panic when it starts to get difficult? These are the things you want your mantra to address. If you lack confidence, a simple phrase like “I am strong” or “I can do hard things” can remind you what you’re capable of. If you start to feel stressed during the race, something like “stay calm, stay relaxed” could be exactly what you need to turn those feelings around.
Remind yourself why you’re doing this in the first place. When you get to the hard part of a run, workout or race, you might find yourself asking why you do this at all. In this case, you could use your mantra to remind you why you’re out putting one foot in front of the other. For example, “I’m loving this challenge,” or even simple, “I am a runner,” can remind you that you love the sport, and turn it around in your mind to be a fun experience.
Examples of elite mantras
If you’re having trouble figuring out a mantra that resonates with you, take inspiration from one of these elite runners instead:
Shalane Flanagan: Run without any regrets
Kara Goucher: Fighter
Deena Kastor: Go Faster. Push Harder. Today, Define Yourself.
Bill Rodgers: Relentless
It may take some trial and error for you to find a mantra that works for you. Start practicing them in your harder workouts and runs so that by the time race day arrives, you’re armed with the words to get you to the finish line.(01/10/22) Views: 93
Aside from perhaps Roger Bannister (a 4:52 high school miler who PRed at 3:59.4) or John Landy (a 4:43.8 kid who eventually went 3:58), you'd be hard pressed to find another 'more improved' miler than Dick Buerkle.
As a Rochester, NY schoolboy, Dick's PB was but 4:28 (and just 10:01 for 2 miles)...yet, he somehow managed to later produce a quite remarkable 3:54.93, to become the unlikliest of all one mile world record holders.(01/11/22) Views: 89
I’m just going to cut to the chase and drop the punch line. I am retiring. This year. But not until the end of the year. How do you write the beginning of the end of something? A journey that has lasted the better part of my life, and changed my life, saved my life, brought meaning to my life, and allowed me to truly live my dream. There’s a bit of a story to this if you’d like to keep reading.
As I slipped on a hospital gown a million feelings rushed through my head. The echo tech placed a few patches on my chest, squeezed cool gel on the tool, and began my echocardiogram. He jokingly said my heart was so clear and beautiful he loved taking pictures of it. About 20 minutes in he asked, “Does your dad get echos?” I told him my father died 20 years ago so I have no idea if he did. In my head I was wondering why on earth did he ask that. So naturally the last half of my echocardiogram I felt a lump in my throat of, “What was he seeing on his screen?” This was a long 20 minutes to wait for the test to be concluded. Long coming from someone who runs marathons for a living.
I showed up to practice the next day doing my best to keep moving forward. Waiting for news. Coach Ben and I walked around the lush green sports fields after our usual drills and strides meet up and he could sense I was about to break. I had been carrying this news for a mere 24 hours, and my running career flashed through my eyes, my future, the boy’s future, my past, my potential. All of it. I kept waiting. I am thankful to coach Ben in that moment, along with all the moments we have worked together for the past 8 years. In that moment he just put his arm around me as if to say we will be fine.
About 5 days earlier I had just finished 15 x a mile with 1 minute rest with Kellyn where we averaged 5:32s with our 4th, 8th, and 12th repeat at 5:28, 5:22, 5:17. I needed this workout. The NYC Marathon was 4 1/2 weeks away and to be honest the past few months had been pretty crappy. I failed to make another Olympic Team and my mom passed away. Typically I am not the type of person who looks at events in their life and dwells on the low points. From a very young age, I’d guess 18 when my dad died I had two choices on how I could react to what life threw at me. Because there is power in positivity and perspective and seeing all the good that you do have in life. So when I went to see a cardiologist on October 6 in Flagstaff and he said, “We found on your echo that you have a congenital heart condition,” I thought, “Well that's something I wasn’t expecting to hear.” And my glass half full went out the window. I walked out of that appointment and I had no parents to call. So many questions and no one to answer them. It felt very scary. Like I had just discovered something new about my life and did not know what the ramifications would be. Receiving news that is unknown and scary about your health affects everyone differently. It’s important to respect that family, friends and strangers will all hear a diagnosis and have a hundred different opinions.. But all that truly matters is how you feel and how you sit with something that is your life.
So here’s the deal: I was diagnosed with a congenital heart condition called Bicuspid Aortic Valve disease (BAVD). It’s the most common congenital heart disease that affects people. I had no idea until two months ago, at age 37 that I had it. I feel very grateful that a series of things this year led me to go to the doctor, see Dr. Sarah Wyard, and ultimately have an ECHO recommended and that’s how I was diagnosed. None of the symptoms I was having had any correlation to BAVD, and that’s the confusing but also amazing part. I thought I was having physical manifestations of grief and trauma but nothing was showing up medically. The likelihood that some of how I felt in 2021 was stress induced from grief is pretty high in my estimation. But the gut punch was finding out about my heart.
For those curious on this congenital heart condition, let me explain BAVD in a nutshell:
The aortic valve separates the left lower heart chamber (left ventricle) and the body's main artery (aorta). Flaps of tissue (cusps) on the valve open and close with each heartbeat and make sure blood flows in the right direction. Usually the aortic valve has three cusps. A bicuspid valve has only two cusps. A bicuspid aortic valve may cause heart problems, including:
Backward flow of blood (aortic valve regurgitation). Sometimes, the bicuspid aortic valve doesn't close tightly, causing blood to flow backward. This is what I have going on. My ECHO said there are varying levels- mild, moderate, and severe. I have moderate aortic regurgitation. This is ultimately what my doctors will keep an eye on.Going forward I will have an echo done every 6 months-1 year for the remainder of my life. This will monitor the valve and the regurgitation going on. When it gets to severe I will have to have heart surgery to repair my valve.
A few weeks ago I took a trip out to Washington DC and Baltimore to meet with an amazing team of doctors at MedStar Health. My agent and friend Josh Cox whom I am forever bound to for all his support and help guiding my career, introduced me to Sean Huffman, Vice President of MedStar Sports Medicine. Sean and Tashera helped plan and coordinate my visit to see Sports Cardiologist Dr. Ankit Shah, Dr. Matt Sedgley, and Dr. Josh Billings. I decided to make this as much of a meaningful trip as possible so I brought Hudson, my 6 year old with me and we toured Washington DC seeing all the sights before my friend/mentor Larry ( who works with Josh and Carrie of Boom Management) picked us up in DC. I then began the emotional but thorough 48 hours of testing. Larry watched and hung out with Hudson while I had a 75 minute heart MRI with contrast, an EKG, a cardiac pulmonary stress test, an appointment with Dr. Shah, a gait analysis with Dr. Josh Billings and Dr. Matt Sedgely, and a bio patch stuck on my chest for a two week heart monitoring. After meeting with Dr. Ankit Shah and Dr. Matt Sedgely who reviewed all of my scans, my MRI, my EKGs, my Eco, and the cardiac treadmill stress test the doctors felt 100% certain there are no imminent dangers or risk to me continuing to train and race at the highest level and do what I do for a living at this moment and in the near future. What a gift they gave me. Reassurance and ease. This team of doctors I will forever be indebted to.
All this being said, my plan is for 2022 to be my last competitive year as a professional runner with my biggest supporters--HOKA NAZ Elite. I will be retiring at the end of 2022. I feel right about this decision as discovering this about my heart enabled me to gain a deeper perspective on my life and what I want from it. I had envisioned making it to 1 more Olympic cycle and trying for 2024 but life happens when you're busy making other plans. I think the most difficult part of this announcement as professional athlete is that I am finally giving up on my dream of making an Olympic Team. Do I think I would have a shot in 2024, absolutely. Would many believe not a chance, absolutely. Our family wants to grow and I am creeping towards my forties and the possibility of more children and a heart surgery one day in my life pushed me towards this decision.
I would however like to go out with a bang. So 2022 will be called The Grit Finale, a year of training and racing all of my LAST races. My LAST National Championships, my LAST track races, my LAST marathons. In typical Steph fashion I plan to bring the sport and fans along with me. The creative team of Rabbit Wolf Creative, Ryan Sterner and Stephen Kersh will be following me and documenting the year. We plan to release videos on my youtube channel along the way. We are looking to coordinate pre-race group runs at many of my races and host post-race get-togethers. Because so many professional runners just fade out, have an injury, hang out and just quietly leave the sport we don’t get to celebrate what they did...what they poured themselves into...the impact they had. Think about many of the NFL or MLB players who you hear about their retirement and maybe wish you could have seen them play one last time. Well that’s what I’m hoping to do here. If you’ve followed my career in any capacity and feel like I somehow made a difference or impact, try to come to my last races. Join our pre race runs or post race celebrations. Be part of this Grit Finale with me. This is a sport I’ve given 15 years to so I’d like to give back and go out with a bang.
Because let’s celebrate being here and being together and for me personally, leaving this sport better than when I got here.
If I’m being honest this news sat with Ben and I very hard and strangely over the past few months trying to figure out what it really means for us. It doesn't feel like I have an illness at all so we don't like to think of it that way and so we are not living with worry or fear. In fact we are just trying to live our lives to the fullest. Ben I am so beyond thankful for you in my life and for Riley and Hudson to witness what we share. Walking and running through this crazy life with you makes it all worth it. Finally, thank you to all my support crew, family, the Rothsteins, the Bruces, friends Claire, Steph, Anna, Nicole and Jeff, fan girls and boys (ha), HOKA, NAZ Elite teammates, Coach Ben and Jen, Jenna, Josh and Carrie, Larry, Mike and Theresa, Wes and AJ, JB, Shea and Olivia, Pro Compression, Picky Bars, Picky Crew (Lauren, Jesse, Sarah, Julia) Laird, Rudy Project, Final Surge, our Running with the Bruces athletes, my G& G leaders, our Grit and Growth community, and the entire running community. I would not have come this far without all of you in my corner. But we’re not done yet, we have this whole Gritty Year!(01/09/22) Views: 76
Norah Jeruto and Daniel Simiu Ebenyo secured a Kenyan double at the 10K Valencia Ibercaja – a World Athletics Label Road Race – held on Sunday (9) in the Spanish coastal city on a windy day, which somewhat hampered athletes' performances.
Ebenyo clocked a PB of 26:58 to move to seventh on the world all-time list, while Jeruto ran 30:35 for a three-second victory ahead of Karoline Bjerkeli Grovdal.
Fourth time lucky for Jeruto
Jeruto had claimed podium places on her three previous appearances in Valencia but the 26-year-old had never been the victor. The 2011 world U18 2000m steeplechase champion confirmed her role of hot favourite and dominated the race from the gun.
Paced by two male pacemakers, Mourad El Bannouri and Luis Agustin, the women’s event opened at a steady 3:03/3:04 pace, with a leading quintet featuring Jeruto, her fellow Kenyan Gladys Chepkurui, Ethiopian debutante Anchinalu Dessie Genaneh, Norway’s European cross country champion Grovdal and Sweden’s Meraf Bahta, the silver medallist at the European event in Dublin.
The first casualty was Bahta, who began to lose ground just before the fifth kilometre, which was reached in 15:18 to dash any hope of the world record being broken. Grovdal’s split of 15:19 was also outside Paula Radcliffe's European record pace.
The toughest section of the competition came between the fifth and seventh kilometres, because of an annoying headwind. Despite that barrier, Jeruto clearly pulled away from the lead pack, always following the pacemaker. Way back, Chepkurui was a lonesome second ahead of Genaneh, herself clear of Grovdal.
Over the closing kilometres the big questions were how close to 30 minutes Jeruto could be, and whether Grovdal would approach the European record. The 31-year-old Norwegian first moved into third place and by the eighth kilometre she had joined Chepkurui in second place, while Jeruto’s successive 3:05 kilometres meant she was off the pace needed to break 30:00.
After leaving Chepkurui behind with some 1500m remaining, Grovdal never threatened Jeruto’s win but she drastically closed the gap. Jeruto ran home in 30:35, three seconds ahead of Grovdal, whose 30:38 was her second-quickest ever time behind the 30:32 run she achieved in 2020, while Chepkurui completed a classy podium in 30:48.
Ebenyo breezes under the 27-minute barrier
The men’s start took place 15 minutes after the women’s and kicked off at the scheduled 2:42/km cadence in the hunt for a sub-27:00 clocking. In the absence of an official pacemaker, it was Ethiopia’s Chimdessa Debele Gudeta who took full command of the race, with only Kenya’s Ebenyo for company.
The leading duo went through the half way point in a promising 13:30, perfectly on schedule for the targeted time. By then, Jacob Krop travelled in third place, five seconds off the leaders, but also five seconds clear of his fellow Kenyan Boniface Kibiwott, while Great Britain’s European U23 10,000m bronze medallist Emile Cairess was the first European thanks to a 13:51 split. At that point he was four seconds ahead of Switzerland’s European record-holder Julien Wanders.
During the sixth kilometre, Ebenyo began to take a turn at the helm, and with some 20 minutes on the clock the 26-year-old Kenyan opened a gap on Gudeta, which grew over the following kilometres. Despite his lead, Ebenyo managed to maintain his 2:42 pace like a Swiss clock to reach the 9km checkpoint in 24:16, with a seven-second advantage over Gudeta.
The 2020 San Silvestre Vallecana winner covered the closing kilometre like a man on a mission to finally cross the finish line in a huge lifetime best of 26:58.
Runner-up Gudeta also improved his career best to 27:10 and Krop was third in a PB of 27:23.
Fast-finishing Cairess almost pipped Kibiwott on the line, with both athletes being given 27:44 – a 30-second improvement on his previous best for the Briton.
(01/09/22) Views: 71
With 194,039 finishers having run 5,083,822 miles since the first Chevron Houston Marathon, the race will mark its 50th anniversary on January 16.
“When 113 runners lined up in 1972 to run loops in Memorial Park, no one would have predicted the marathon would have a Golden Anniversary at all, much less with a field of 28,000 celebrating on the streets of Houston,” said Houston Marathon Committee Executive Director Wade Morehead. “Led by some of the top marathoners and half marathoners in the world, we’re looking forward to a great day in the history of the race and the city.”
Returning to defend their Chevron Houston Marathon titles from 2020 – only a virtual race was held last year because of Covid – are Askale Merachi and Kelkile Gezahegn, both of Ethiopia. Making her seventh-consecutive appearance will be three-time champion Biruktayit Eshetu Degefa, who will renew her quest to become the race’s first four-time winner after finishing as runner-up to Merachi last year.
Among the Americans worth watching are Keira D’Amato and Frank Lara. D’Amato comes to Houston with a personal best of 2:22:56 and could challenge the 10-year-old course record of 2:23:14, while Lara – the 2014 Gatorade Boys’ High School Cross Country Runner of the Year out of Strake Jesuit College Prep – returns home to Houston to make his marathon debut.
Dan Green, the first winner in 1972, will serve as honorary starter, along with other members of the race’s Hall of Fame. In addition to marking its 50th anniversary, the race will serve as the first qualifier for the 2024 U.S. Olympic Team Trials – Marathon, with its newly-toughened standards of 2:18 for men and 2:37 for women.
The Aramco Houston Half Marathon, run concurrently with the marathon, will be headlined by Kenya’s Vicoty Chepngeno and American Sara Hall. Chepngeno set her personal best of 1:07:22 in winning the Philadelphia Half Marathon last November, while Hall is the sixth-fastest woman in U.S. history at the half marathon and second-fastest in the marathon. On the men’s side, the fastest time in the field belongs to Shadrack Kimining Korir, who returns to Houston after finishing third here in 2020 in a personal best of 59:27.
This year, the elite fields for the two races will feature athletes representing 17 countries: the U.S., Kenya, Ethiopia, Mexico, Great Britain, Japan, Bulgaria, Guatemala, Peru, Eritrea, South Africa, Morocco, New Zealand, Canada, Israel and Australia.
The Chevron Houston Marathon and Aramco Houston Half Marathon will be broadcast on ABC-13 from 7 a.m.-10 a.m., with a race day recap at 10:35 p.m. Joining ABC-13’s Greg Bailey and Gina Gaston as expert commentator will be Des Linden, the 2018 Boston Marathon winner and 50K world-record holder. Linden made the first of her two U.S. Olympic Marathon teams in Houston in 2012.(01/07/22) Views: 68
Peres Jepchirchir of Kenya, the 2021 Olympic gold medalist in the marathon, and her countrywoman Joyciline Jepkosgei, who ran the fastest marathon of 2021, 2:17:43, when she won the London Marathon, headline the Boston Marathon elite women’s field for 2022.
American Molly Seidel, who won Olympic bronze last summer, will also line up in Hopkinton on April 18.
The race marks the 50th anniversary of the first official women’s field at the Boston Marathon. This year’s elite women entrants include Olympic and Paralympic medalists, World Major Marathon champions, and sub-2:20 marathoners.
The race will include four Ethiopians with sub-2:20 credentials: Degitu Azimeraw, Roza Dereje, Zeineba Yimer, and Tigist Girma.
Former Boston Marathon champions Des Linden (2018) and Edna Kiplagat (2017) will race, as will Mary Ngugi of Kenya, who was third in Boston last October.
In addition to Linden, Sara Hall, who is the second-fastest woman in American marathoning history, is part of a strong crop of American talent. Nell Rojas, who was the top American finisher at Boston last year, and top-10 2020 Olympic Trials finishers Kellyn Taylor and Stephanie Bruce are also scheduled to run.
Other notable competitors include Canadian Olympian and national record-holder Malindi Elmore, two-time Canadian Olympian Natasha Wodak, and Charlotte Purdue, who is the third-fastest woman in British marathon history.
The Boston Marathon benefits from being the only World Marathon Major race on the calendar in the spring.
“As we look to celebrate the trailblazing women of 1972, we are delighted to welcome the fastest and most accomplished women’s field in the history of the Boston Marathon,” BAA President and CEO Tom Grilk said in a press release. “Though there have been many milestones in the five decades since the women’s division was established in Boston, this field of Olympic and Paralympic medalists, Boston champions, and global stars will make this a race to remember on Patriots’ Day.”
Peres Jepchirchir (KEN) 2:17:16Joyciline Jepkosgei (KEN) 2:17:43Degitu Azimeraw (ETH) 2:17:58Roza Dereje (ETH) 2:18:30Zeineba Yimer (ETH) 2:19:28 Edna Kiplagat (KEN) 2:19:50Tigist Girma (ETH) 2:19:52Maurine Chepkemoi (KEN) 2:20:18Sara Hall (USA) 2:20:32Desiree Linden (USA) 2:22:38Viola Cheptoo (KEN) 2:22:44 Purity Changwony (KEN) 2:22:46Charlotte Purdue (GBR) 2:23:26Kellyn Taylor (USA) 2:24:28Molly Seidel (USA) 2:24:42Malindi Elmore (CAN) 2:24:50Mary Ngugi (KEN) 2:25:20 Monicah Ngige (KEN) 2:25:32Natasha Wodak (CAN) 2:26:19Nell Rojas (USA) 2:27:12 Stephanie Bruce (USA) 2:27:47Dakotah Lindwurm (USA) 2:29:04Roberta Groner (USA) 2:29:09Angie Orjuela (COL) 2:29:12Bria Wetsch (USA) 2:29:50Maegan Krifchin (USA) 2:30:17Elaina Tabb (USA) 2:30:33Lexie Thompson (USA) 2:30:37Kate Landau (USA) 2:31:56
(01/11/22) Views: 61
We tapped a registered dietitian and poured over the latest research to find out.
These are the days when one would go online seeking nutrition remedies for every imaginable condition and find every imaginable solution. But long before Google delivered instant suggestions on what to eat for better health and performance, apple cider vinegar (ACV) has been one of the leading word-of-mouth health remedies.
The promises are enthusiastic: better blood sugar control, improved heart and immune health, reduced cancer risk, and weight loss (if that’s your goal) to name a few.
So, you’re probably wondering what science has to say. Can ACV really go the distance in helping us stay healthy for longer? Here’s the truth on whether sour has the power.
What exactly is apple cider vinegar?
While vinegar can be gleaned from various starting materials including grapes and rice, apple cider vinegar is produced by pulverizing apples into a slurry of juice and pulp that is then allowed to ferment in the presence of bacteria and yeast. This converts the fruit sugar largely into acetic acid (among other types) and produces various flavor compounds, which lends the vinegar its strong sour smell and sharp flavor.
What are the health benefits of apple cider vinegar?
Though singled out as a remedy for a laundry list of ailments, some purported health perks may hold true.
Foremost, the high levels of acetic acid in ACV may help with blood sugar control and improve certain blood lipids, according to a 2021 systematic review and meta-analysis in the Journal of the Academy of Nutrition and Dietetics. Acetic acid was also found to lower concentrations of blood triglycerides among those who were overweight or obese and in those with type 2 diabetes, which may promote better heart health. Additionally, another review study in the journal BMC Complementary Medicine and Therapies found enough evidence to suggest that apple cider vinegar used for longer than two months can improve blood sugar management and blood cholesterol levels.
An investigation in the European Journal of Clinical Nutrition found that when people consumed white bread with vinegar, there was a lower blood glucose and insulin response, as well as improved ratings of satiety, than when they consumed the same amount of bread without the vinegar. The higher the acetic acid content of the vinegar the greater the impact.
Though we often think of improved blood sugar control as something that’s only important for people with diabetes, Molly Kimball, R.D., registered dietitian with Ochsner Health in New Orleans, tells Runner’s World it’s beneficial for everyone, including runners. “Maintaining steady blood sugar levels—meaning avoiding the peaks and valleys—as much as possible is key for optimizing energy, mood, and fending off cravings, to name a few.”
The slower release of blood sugar into the bloodstream with apple cider vinegar use and the subsequent rise in hunger-reducing hormones could result in feelings of fullness and, therefore, potential weight loss over time.
ACV can improve blood sugar numbers, which Kimball says are most likely to occur when it’s paired with carb-rich foods, because it reduces the activity of an enzyme that breaks down starch and increases the uptake of glucose into tissues—including skeletal muscle—by improving insulin sensitivity and blood flow.
But keep in mind that we don’t know what impact is on people without any impaired insulin sensitivity or blood sugar control, including healthy runners. And, noticeable blood sugar improvement may only occur when apple cider vinegar is added to meals containing high glycemic index foods and drinks like white bread, juice, potatoes, and white pasta.
Kimball adds that it’s also unclear how apple cider vinegar’s metabolic effects vary from any other kinds of vinegar. Though most of the research has been conducted on apple cider vinegar, the blood sugar benefits may not differ a great deal among different varieties of vinegar like balsamic and white wine, since they also contain acetic acid.
Since apple cider vinegar is a fermented food product, Kimball says it could, in theory, supply probiotics to improve our microbiome, which is the population of microbes in our digestive tract that appear to play a big role in overall health. After analyzing blood and stool samples of healthy adult participants, Stanford School of Medicine researchers discovered that a 10-week diet high in fermented foods (6 servings daily) resulted in measurable improvements in microbiome diversity and decreases in markers of inflammation.
“However, because we’re typically consuming such small volumes, it doesn’t seem likely that apple cider vinegar would be a significant source of probiotics in our diet compared to other fermented foods,” says Kimball. “Instead, I would look at it as every bit helps.” To date, there are no studies specifically addressing apple cider vinegar’s impact on the microbiome.
It’s likely that apple cider vinegar contains small amounts of the various phytochemicals found in the apples it is produced from. These phytochemicals could give the vinegar some antioxidant activity to help reduce cell damage in the body that may offer protection from various conditions like cognitive decline.
“But, the amount of antioxidants you’d get from typical serving sizes of apple cider vinegar is likely much less than what you would get from whole apples and other fruits,” Kimball says. “I would not count on it to give us a significant impact in terms of antioxidant benefit.”
Here’s how to add apple cider vinegar to your diet
The easiest way to incorporate ACV into your diet is to use it in salad dressings. You can also toss it into cooked grains and use it in sauces and homemade condiments for some vinegary tang. Pickled vegetables can also be another source of acetic acid in your diet.
Some people will dilute the ACV in water and drink it before meals, which could improve post-meal blood sugar numbers. “I typically recommend diluting 1 ounce [of ACV] in about 4 ounces of water, herbal tea, or other types of no-sugar beverages,” Kimball says. However, she cautions that it’s essential to adequately dilute the vinegar—due to its acidic nature, it can damage the gastrointestinal tract and tooth enamel.
Ideally, you want to use an unfiltered apple cider vinegar that contains a cobweb-like floating substance referred to as the “mother” and has an amber color with a cloudy appearance. Bragg is one of the most popular brand options. Most commercial apple cider vinegar takes shortcuts from the longer fermentation process so it won’t have the same flavor nuances or probiotics.
You can also find apple cider vinegar in capsule and gummy form, but it’s not known if these are as helpful and there can be quality control issues.
The bottom line is...
Though the research holds some promise, especially related to blood sugar management when eating your higher carb meals, the quality of evidence surrounding the benefits of apple cider vinegar is not yet there and we don’t yet know if it is any better for you than other vinegar varieties. At the very least, it can make vegetables taste more exciting so you’ll want to eat more of them, which is certainly something to celebrate.(01/08/22) Views: 59
Brittany Charboneau swept all four of the Walt Disney World Marathon weekend races, becoming the first person to top the 5K, 10K, half marathon and marathon finishers in the event’s 29-year history. That’s a combined 48.6 miles of running on consecutive days known as the “Dopey Challenge.”
She completed the marathon in 2 hours, 45 minutes, beating runners from all over the world who competed in Disney-themed costumes. On Thursday she won the 5k clocking 17:36, Friday the 10k in 36:36, the half marathon Saturday in 1:19:18 and then the marathon on Sunday.
The 33-year-old aspiring Olympian from Denver said she decided to tackle the Disney races after suffering an injury in training and enduring a difficult run at the Boston Marathon in October. She wanted something fun to look forward to after a tough race.
“I feel amazing,” she said Sunday. “This was such a mental-win weekend for me. My goal was never to win all of these. My goal was to go out, wear costumes and have an amazing time.”
Charboneau started running when she was 13, competing in cross country and track in high school and as a walk-on her junior and senior years at Colorado State University. It took her 15 years to win her first race. She finished first in the Chi Town Half Marathon in 2015 in Chicago.
When she won a marathon in Denver in 2017, she quit her sales and marketing job and focused full time on running. In 2020, she finished 13th in the U.S. Olympic Marathon Trials, recording her personal best marathon time of 2 hours, 33 minutes.
"The reason I wanted to do this is to remind people you can have big goals, but you can have fun with it,” she said.
When she’s not running, Charboneau enjoys doing improv and sketch comedy. Her nickname is “The Funny Runner.”
In the men’s marathon, Vanilson Neves of Brazil finished first, completing the race in 2 hours, 30 minutes.
(01/10/22) Views: 59