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1/29/2022

Try this simple fartlek workout to improve your 5K

Winter is the perfect time to build a training base before any spring races. Focusing on improving your top-end speed with fartlek training can translate well to the 5 km distance and even trickle down to faster times for the half-marathon and marathon. The idea behind fartlek training is to help your body to adapt to various speeds and threshold zones.

Fartlek is a Swedish word meaning speed play. A fartlek session involves a continuous run while increasing and decreasing the speed and intensity for a period of time. Fartlek and interval training has many of the same benefits but the difference is the continuous running between reps. 

The workout

10 to 15 reps of 90 seconds hard and one minute easy

Although 10 to 15 reps may seem like a lot on paper, the point of this workout isn’t the number of reps – it’s the time on your feet. To get the most out of it, spend the 90 seconds at your goal 5K pace, then the one-minute rest at a slow easy jog pace (for most runners this would be two to three minutes slower than your pace for the 90 seconds). 10 to 15 reps can simulate a 5K race. Your average pace on each rep will give an estimate of your current 5K time.

Runners have the option to make this workout easy or hard depending on their rest pace. The faster you jog your rest minute, the harder the workout will become, as your heart rate will remain high. My recommendation would be to start with a slow jog rest and increase your rest pace as you advance through the workout, depending on how your body feels.

If you are finding that the workout is too hard, even with the slow jog, break the workout in half: two sets of seven reps of 90 seconds and a minute jog (with three minutes jog rest between sets). The purpose of the workout is to maintain your goal 5K pace for its entirety If you are dropping off the pace after six or seven reps, don’t be afraid to add the additional rest to control your heart rate. 

This workout is also helpful for beginners learning to run. Run the 90 seconds and transition to the one-minute jog into a one-minute walk, then repeat.

(01/21/22) Views: 142
Marley Dickinson

The best nutrition for competitive runners

Competitive runners like to set personal bests, if not win races.  Many factors impact how well you can run. Some factors are out of your control, such as heat, humidity, wind, altitude, water conditions, as well as the time of the event, amount of time between events, and perhaps jet lag. But nutritional factors are in your control, including what, when, and how much you eat. Simply put, to run at your best, you need to know how to eat well enough to fight fatigue and be strong to the finish.

To address the how to eat to run at your best issue, I looked to the highly respected sports nutritionist Louise Burke PhD. researcher at Australian Catholic University in Melbourne. Here are some key points from her journal article on Nutritional approaches to counter performance constraints in high-level sports competition. This information might inspire you to consult with a registered dietitian/ board-certified specialist in sports dietetics (RD CSSD) who can help you optimize your sports diet. 

Eating 

 • Carbohydrate is a fundamental source of energy for both your muscles and your brain. Carbohydrate in the blood, known as blood glucose, fuels the brain so it can focus on—and respond quickly to—the task at hand. To optimize athletic performance, you want to maintain adequate blood glucose levels during exercise.

• Blood glucose gets supplied from your liver as well as from the banana, toast or other form of sugar or starch (carb) you eat before and/or during exercise. Some runners avoid pre- and during-exercise fuel, fearing it will create intestinal distress. The better path is to train your gut to tolerate foods and fluids. During training sessions, experiment with a variety of carbs (dried pineapple, granola bar, diluted juice) and/or a variety of flavors and brands of commercial products (sports drinks, gels, chomps in), so you can learn what settles best. Choosing a variety of carbohydrates can increase the rate they are absorbed and might reduce the risk of GI distress. Having a well-tested fueling plan is helpful.

• Training enhances your ability to burn fat. Given fat stores are essentially limitless, a fat-adapted endurance runner (theoretically) should be able to perform very well without having to eat much. Less food could reduce intestinal upset. Sounds good, but this theory doesn’t always work. Research shows that athletes on a high fat, very low carb keto diet can maintain their baseline performance, but during real-life high intensity competitive endurance events, abundant evidence indicates their performance declines. That’s in part because burning fat, as compared to burning carb, requires more oxygen. When keto athletes attempt, let’s say, a high intensity sprint to the finish, the lack of adequate oxygen leads to reduced power.

Brain function

• As a runner, you need a well-fed brain, to help you concentrate, focus, and make wise decisions. A well-fed brain can also help keep you motivated to run at a hard pace. To feed your brain, you want to embark upon exercise being well fed, with blood sugar in a normal range (blood glucose drops overnight) and not be fasted and running on empty.

• Caffeine is known to reduce the brain’s perception of pain, effort, and fatigue (even in runners who regularly consume coffee). The recommended dose is 1.5-3 mg per pound of body weight (3-6 mg/kg) but one size does not fit all. Experiment to find the dose that’s best for your body!

• Runners consume caffeine via gels, caffeinated energy bars, pre-workout supplements, caffeine pills, and coffee. The problem with coffee is the variability of the caffeine content, which makes it hard to identify a specific dose.

• Some energy enhancers do not need to be absorbed into the body to offer beneficial effects. For example, simply rinsing the mouth with a sugar solution/sports drink (and spitting it out) stimulates reward centers in the brain, allowing you to run harder.

• With some substances, the mouth does not have enough sensors, so you need to ingest the substance to get performance benefits. For example, drinking a small amount of a bitter substance such as quinine can trigger a beneficial “flight or fight” when taken immediately before a short, intense effort, such as a 30-second sprint.

• Rinsing the mouth every 5 to 10 minutes with a menthol-containing solution creates a perceived cooling effect that can help to increase power or speed during prolonged exercise in the heat. But be careful. If you feel cooler—but actually are not cooler, you might over-extend yourself and end up slowing down prematurely.

• Anti-cramping agents such as pickle juice or spicy tastes might be helpful for runners who experience muscle cramps. These pungent tastes are thought to “distract” the nerves involved with the cramping muscle and reduce the severity of the cramp. (More research is needed.)

Fluids

• You want to be sure you are optimally hydrated before you start running. Your first morning urine should be light-colored, not dark and concentrated.

• Whether programmed drinking (according to a plan) is better than drinking as desired, according to your thirst, depends on your sport. For example, a marathoner, as compared to a 10K runner, can develop a larger mismatch between sweat losses and fluid intake.

• The suggested goal is to lose <2% of your body weight during exercise (3 lbs for a 150-lb runner). In lab-based research, a loss of >3% of body weight (4.5 lbs) is linked to reduced performance. In real life, many runners’ motivation to win over-rides the negative effects of being under-hydrated. Questions remain unanswered: Could underhydrated runners have performed better If they were better hydrated? Or does being lighter due to dehydration offer an advantage? Stay tuned. Sports nutrition is an evolving science.

(01/27/22) Views: 124
Colorado Runner

Useful tips on how to use running to lose weight faster

Running is an excellent way to lose weight. It has been shown that people who run regularly are able to burn more calories than those who don’t, and it also helps build muscle mass which in turn boosts your metabolism. But before you rush out to buy new running shoes, there are some things you should know about how to make the most of this exercise for weight loss. This article will discuss these helpful tips.

Find Yourself A Personal Trainer

Weight loss may seem like something that is easy enough to do on your own without any help, but it’s hard to know where to start when you don’t have any experience. You can buy books or search the internet for weight loss tips, but until you try them out for yourself, there is no way of knowing if they really work. Personal trainers are trained to help you achieve your weight loss goals, and they can create a tailored workout for you that is based on your own personal needs. A good trainer will also be able to offer advice about how to make the most of any exercise you do, including running.

However, when looking for a trainer you should hire, make sure to search Google for “personal trainer cost” to find out how much each trainer costs in your area or in other places as well. Also, make sure to ask about their qualifications and what training they have received that enables them to offer advice about your weight loss plan.

Wear The Right Clothing

When you exercise, the last thing you want is for clothing to be getting in your way or causing discomfort. A good pair of running shoes is a must, but you also need to wear the right clothes. It’s worth investing in clothes that are designed for running rather than just wearing your normal clothes. Do some research online to find out which brands offer the best advice about what to wear when you run, and then go into a store that sells these clothes so you can try them on for size. You can also find these items online and have them delivered to your home, but this will still cost you money and so it’s best if you can try on the clothes first by visiting a store.

Take Advantage Of The Weather

Running outside will burn more calories than running on a treadmill, but this is only true if the weather is decent enough to allow you to run outside. If it’s too cold or wet, then you may want to use a treadmill instead. This can reduce your weight-loss potential, but it doesn’t mean you can’t still lose weight. By doing a treadmill workout every other day, you should still be able to keep your weight loss going and even speed it up. You should consult with your personal trainer to work out the best exercise plan for your needs.

Get An Audiobook

If you find running boring, then an audiobook can help make the experience more exciting and interesting. You can download these books from the internet and they are a great way of making it feel like you aren’t really running when in fact, you are burning plenty of calories. This will help keep your weight loss going for longer. If you’re not a fan of audiobooks, then you can try listening to music on your iPod instead. If this doesn’t work for you,  there is nothing stopping you from turning your run into a social occasion by taking a friend with you. You can also find walking apps that allow you to track your route and measure the calories you’re burning, which may make you feel like you’re getting more out of your run.

Don’t Expect Results Overnight

Losing weight can take some time, and you should never enter into any exercise plan expecting fast results. This will only lead to disappointment and quitting before giving yourself a chance to lose the weight you want to. If you set realistic goals and try your best every day, then the results will come and stay with you for longer. Your goal should be to exercise every day, no matter how much weight you have to lose. Once you have lost some of it, then your goal should be to maintain this new healthy weight. This way you will stay healthier for longer and also raise your confidence levels as well.

Don’t Forget To Bring A Bottle Of Water

When you exercise, your body loses water and this needs to be replaced. You need to drink more fluids than usual when you run and this means carrying a bottle of water with you every time you head out. Fill up the bottle at home before putting it in your bag and make sure that whatever type of running plan you’re following allows you to drink plenty of water. Drinking enough water will also help suppress your appetite, which is an added bonus and will help you lose weight faster.

Keep Track Of Your Progress

Lastly, it’s important to keep track of your progress when you are trying to lose weight. Some people like using a journal, while others prefer to use an app on their mobile device or phone. Regardless of what method you choose, keeping track of your results is very important and will allow you to stay motivated throughout the process. This way, if you hit a weight-loss plateau, then you can work out how to get over it and avoid quitting. It’s also important to set short-term and long-term goals and try to stay motivated by working towards them every day.

Losing weight can be a difficult task, but with the right tips and advice, it can be a lot easier. If you’re looking to start running in order to lose weight, then make sure you follow the tips we have provided in this article. By taking advantage of the weather, getting an audiobook, bringing a water bottle with you, and keeping track of your progress, you should be able to see results in no time at all. Remember that losing weight takes time and patience, so don’t give up if you don’t see results straight away – keep going, and eventually, you will reach your goals.

(01/24/22) Views: 87
Colorado Runner

Siberia's Marathon set the official Guinness World Record for the world's coldest marathon

The world’s coldest marathon took place January 22 in Yakutia, Siberia and it was -53C.  

The winner was Russia’s Vasily Lukin, who crossed the finish line in 3:22. It was his second straight victory at the extreme race after it was postponed in 2021 due to the pandemic.

The best result among the women was Yakutia local Marina Sedalischeva, who finished in 4:09.

Sixty five runners from the U.A.E., U.S. and Belarus came to Yakutia to brave the frozen conditions. Organizers were forced to start the race early in the morning as temperatures hit -60 C later in the day in Oymyakon, Yakutia’s Pole of Cold. 

(01/25/22) Views: 83

Athing Mu switching to women´s wanamaker mile at Millrose Games

Olympic 800 meters champion Athing Mu will test her range further in elite mile field.

Of all the storylines coming together for this weekend's 114th Millrose Games at The Armory, the one making waves Monday is the switch by Athing Mu from the 800 meters to the WHOOP Women's Wanamaker Mile. 

On the schedule of Saturday's events, that's only a nine-minute difference in start time. Those two events precede the traditional Millrose closer, the men's Wanamaker Mile. 

But with Mu making her first New York City appearance in a race since she was a senior in high school in 2020, she stands to be one of the most compelling athletes in the meet. 

Instead of racing in the 800 meters against Ajee' Wilson, Natoya Goule and high school stars Roisin Willis and Sophia Gorriaran, Mu will take on a bigger challenge in the mile against a field that includes Elle Purrier-St. Pierre, the reigning champion, Konstanze Klosterhalfen, Nikki Hiltz and Jessica Hull. 

Mu opened her 2022 campaign with a 4:37.99 mile at the Ted Nelson Invitational at College Station, Texas, on Jan. 15, which is a personal best. 

The recent Bowerman Award winner may just be scratching the surface in the longer event, and demonstrating the full spectrum of her range from 400 meters to the mile. She'll have to run much faster to compete for the win on Saturday. She already owns the American record in the 800 meters outdoors with 1:55.04.

Purrier ran a meet and Armory record 4:16.85 to win the 2020 race. 

 

(01/25/22) Views: 82
Doug Binder

Abel Kipchumba, Brigid Kosgei among marquee names for the 2022 RAK Half Marathon

A stellar line-up of world-class runners will be a part of the 2022 Ras Al Khaimah Half Marathon on February 19 (Saturday) as organisers Ras Al Khaimah Tourism Development Authority (RAKTDA) Tuesday revealed the race route and technical sponsors.

Vying for top spot in the world’s fastest half marathon is Kenya’s Abel Kipchumba and Brigid Kosgei, who will both compete against recently announced international elite athletes Jacob Kiplimo, and reigning champion of the 2020 Ras Al Khaimah Half Marathon, Ababel Yeshaneh.

With a goal of bettering her personal best time of 1:04:49, current Marathon world record holder Kosgei is an experienced and highly sought after runner and makes an excellent addition to the impressive elite line up confirmed so far. Kosgei’s achievements include second place in Olympic Games, first place in both the 2020 and 2019 London Marathon and second place in the 2020 Ras Al Khaimah Half Marathon.

Joining Kosgei is male elite athlete, Abel Kipchumba, who famously secured the second fastest time in the 2021 Half Marathon distance category, with an incredible personal best of 58:07.

Looking to beat his personal best time, Kipchumba is expected to deliver an exciting competition and add to a series of world-class records which includes first place at the 2021 Valencia Half Marathon and 2021 Adizero Road to Records, and second place in the 2020 Napoli City Half Marathon.

The race will once again return to the stunning Marjan Island, set against the picturesque backdrop of the Arabian Gulf, treating all athletes to pristine views of the nature-based Emirate’s white sandy beaches and shimmering coastline.

(01/21/22) Views: 81

Ethiopian Senbere Teferi set for Agnes Tirop Memorial race

Ethiopia's Senbere Teferi has become the latest international athlete to confirm her participation to next month's Agnes Tirop Memorial World Cross Country Tour.

She joins compatriot world 5,000m and 10,000m record holder Letesenbet Gidey, who is currently training Eldoret and Djibouti’s Ayanleh Souleiman.

Kenyan Geoffrey Kamworor will also take part in the race set for February 12 at  Lobo Village in Eldoret, Uasin Gishu County.

Teferi is keen to compete in honor of her departed best friend Agnes Tirop, who was found murdered in her home in Iten, Elgeyo Marakwet County on October 13 last year.

The estranged lover of the 2015 World Cross Country Championships winner, Ibrahim Rotich, is in police custody after denying murder charges. 

In an interview with Nation Sport during the Great Ethiopian Run in Addis Ababa over the weekend, Tefere said she was saddened by Tirop’s cruel murder.

She recalled how they became good friends in 2015 when Tirop beat her during the World Cross Country Championships in China where she bagged silver behind the Kenyan.

Since then and they would always talk over the phone for long periods  and were both managed by Gianni Demaonna. 

“I was touched by the death of Tirop who was my best friend and shared a lot with in terms of competition. Losing such a nice friend in such a manner was really sad and I hope her family will get justice.

I will be starting my season during the Memorial Agnes Tirop Cross Country Tour in Eldoret, Kenya and running there is special for me because I want to honor my departed sister.

We always had a good relationship when we competed because we came from one continent and when a Kenyans win we celebrate, the same way we would when an Ethiopian wins," said Tefere.

She is looking forward to meet some of her competitors when she lands in Kenya in the next few days.

“I have never been to Kenya but I’m looking forward to meet some of the athletes who train there and get to share their experiences. I hear it is a nice place to train,” she added. 

She is hoping to use the race to prepare for the World Championships to be held in USA later this year.

“The race in Kenya will gauge my preparations this season but my target is to compete in the 10,000m race where I’m targeting to be in the podium after emerging in sixth position in 2019 during the World Championships in Doha, Qatar,” said Tefere.

During the 2020 Tokyo Olympic Games, Tefere finished 10th in the 5,000m won by Dutch’s Sifan Hassan with Hellen Obiri settling for silver and Ethiopia’s Gudaf Tsegay winning bronze.

(01/25/22) Views: 80
Bernard Rotich

Will Nation and Sarah Jackson claim 3M Half Marathon titles

“The 3M Half Marathon has been good to me,” Will Nation said after crossing the finish line downtown Sunday in first place.

Nation and fellow Austin runner Sarah Jackson notched solid victories on the point-to-point downhill course, besting a field of some 6,000 runners.

Nation, a former Texas track and cross-country standout, first won the Half Marathon back in 2015, just after graduating.

“That was my first road race and first half-marathon,” Nation said of his 2015 win. “So it was my introduction into road racing. Today was the first time I’ve run 3M since then.”

Nation and Samuel Doud took it out fast from the start on Stonegate Boulevard at Gateway Shopping Center, flying through the first mile in 4 minutes, 50 seconds. The pair quickly broke away from the chase pack, which included Longhorns runner Kobe Yepez and John Liddell of Wauwatosa, Wis., and hit the 5-kilometer mark in 15:25.

When they passed the 10K mark on Great Northern Boulevard in 30:51, it was clear that it was a two-man race, as Nation and Doud had nearly a minute on the rest of the field. Just before the 8-mile mark on Shoal Creek Boulevard, Nation put the hammer down, and by the ninth mile he had a 30-second lead on Doud.

“We ran together for around 7 or 8 miles,” Nation said. “I was feeling good, so I decided to test my legs, and I pulled away.”

Nation averaged 4:56 a mile, breaking the tape in 1:04:36, while Doud cruised home second in 1:05:40. John Rice, a recent UT graduate and a two-time track and cross-country All-American, took third in 1:06:34, ahead of Yepez, who clocked 1:06:52. Liddell rounded out the top five in 1:07:54.

“I came here to run a fast time.” said Doud, who ran for American University in Washington. “I’ll be running the Ascension Seton Austin Marathon on Feb. 20, and I’m hoping for an Olympic qualifying time.”

Nation, who ran a personal best of 2:13:24 at the California International Marathon in December, also has his sights set on the Austin Marathon. “It’s good to get a race effort like this in before the marathon, because it’s really kind of a short window between now and then,” he said. “I’d love to win the hometown marathon.”

Jackson was a last-minute entry in the women’s race but wasted no time establishing a big gap on the rest of the field. The 2020 Austin Marathon champion moved into the lead right from the start and passed the 5K mark in 17:54, more than a minute ahead of Jaclyn Range of Ohio. Taking advantage of the cool weather, Jackson averaged 5:47 a mile in what amounted to a solo effort. By the 10K mark (35:42), she was nearly two minutes up on Range.

Jackson, who like Nation was coming off a fast time at the California International Marathon (2:42:27), finished in 1:15:47, a personal best for the half-marathon distance. Range took second in 1:18:37, ahead of Diane Fisher of Ohio, who posted a 1:19:13. Mary Reiser of Baltimore was fourth in 1:20:24, and Austin’s Katy Cranfill took fifth in 1:20:54.

“I went out a little fast and just tried to hang on. I was really in the zone today and felt really smooth,” Jackson said. “I’ve run 3M every year since high school, but this is my first win. You can just cruise on the downhills on this course and use them to your advantage. That’s why I love this race so much.”

The 3M race is known nationwide as one of the fastest half-marathon courses in the country, attracting runners from all over the nation in search of speedy times.

“I ran my best half-marathon yet today,” Range said. “My teammate Diane Fisher and I are both from Ohio. We’ve been running in the snow and cold, so this was a chance to come here and run. Conditions couldn’t have been more perfect."

(01/24/22) Views: 77
Brom Hoban

2022 Dubai Marathon edition will not take place in January but hopefully in December due to COVID-19

The 2022 Dubai Marathon has been postponed, organizers told LetsRun.com last week. Typically staged in late January, the 2021 edition was cancelled due to COVID-19 and the 2022 edition will not take place in January either as local health and safety guidelines — including a temporary ban on flights from Kenya and Ethiopia — make it difficult to stage the race.

First held in 2000, Dubai began offering a $250,000 first-place prize in 2008 and a $1 million bonus for a world record. Though the world record bonus no longer exists and the prize money has been cut, the $100,000 reward for first place remains one of the biggest paydays in the sport.

As of now, Pace Events, the organizers and promoters of the Dubai Marathon, have set a tentative date of December 10 for the postponed 2022 edition. That would put the race in competition with the Abu Dhabi Marathon, a rival race begun in 2018 which staged its 2021 edition on November 26.

Pace Events provided the following statement to LetsRun.com on the 2022 Dubai Marathon:

On behalf of Pace Events FZ LLC, we trust you had a good new year and are looking forward to a brighter future for running events. As the organisers of the Dubai Marathon for 21 consecutive years since its first edition in 2000, Pace Events anticipates a time when we can all come together and have another World Athletics-sanctioned Marathon and mass participation event in the city of Dubai.

Unfortunately, because of the current situation and adhering to the strict local health and safety guidelines, it still remains impossible for Pace Events to reunite the running community in Dubai with its iconic Marathon in the early part of 2022. Races organised by our team normally attract well in excess of 25,000 runners from all over the world and until we can safely bring together athletes, stakeholders, sponsors, partners and officials we have to wait for circumstances to change.

Naturally, we are disappointed to have to wait longer but we hope to be able to put on a bigger and better event later this year. The date we have set for the return is December 10, 2022.

For now, we can only sit tight and look forward to seeing everyone on the start line…

(01/21/22) Views: 77
Jonathan Gault

World half marathon bronze medalist Yalemzerf Yehualaw breaks race record at Great Ethiopian Run

Yalemzerf Yehualaw opened her 2022 season in spectacular style by claiming victory at the Total Energies Great Ethiopian Run 10km, taking 38 seconds off her own race record with 31:17.

Her winning time is the fastest 10km ever recorded at altitude, with Addis Ababa standing 2350m above sea level. Gemechu Dida won a close men's race in 28:24, just five seconds shy of the long-standing race record.

Yehualaw, who set the previous event record of 31:55 in 2019, came into the race eager to impress after having to withdraw from the Valencia 10km just two weeks ago. Today she ran a smart race, making her break from long-time leader Girmawit Gebregziabiher, the 2018 world U20 5000m bronze medalist, just past the 7.5km mark after cresting the hill near the National Palace.

At the 9km turn at Urael Church, Yehuawlaw accelerated dramatically and pulled clear of her rival, cruising to the finish line to win by 12 seconds from Gebregziabiher, who clocked 31:29. Double world U20 medalist Melknat Wedu, still just 17 years of age, finished third in 31:45.

The men’s race was much closer, with six athletes still in contention in the final 500 meters. In the end it was Dida who took a surprise victory over former Dubai Marathon champion Getaneh Molla with Boki Diriba finishing third as two seconds separated the podium finishers.

The highest-placed non-Ethiopian athlete was Kenya’s Cornelius Kibet Kemboi, who finished sixth in 28:39. A total of 17,600 runners finished the mass race.

Leading results

Women

1 Yalemzerf Yehualaw (ETH) 31:17

2 Girmawit Gebrzihair (ETH) 31:29

3 Melknat Wedu (ETH) 31:45

4 Gete Alemayehu (ETH) 32:06

5 Bosena Mulate (ETH) 32:17

6 Hawi Feyisa (ETH) 32:18

7 Birtukan Wolde (ETH) 32:22

8 Anchinalu Desse (ETH) 32:38

9 Mebrat Gidey (ETH) 32:42

10 Ayenaddis Teshome (ETH) 32:49

Men

1 Gemechu Dida (ETH) 28:24

2 Getaneh Molla (ETH) 28:25

3 Boki Diriba (ETH) 28:26

4 Moges Tuemay (ETH) 28:31

5 Getachew Masresha (ETH) 28:33

6 Cornelius Kibet Kemboi (KEN) 28:39

7 Teresa Ggnakola (ETH) 28:43

8 Solomon Berihun (ETH) 28:55

9 Ashenafi Kiros (ETH) 28:59

10 Antenayehu Dagnachew (ETH) 29:05.

(01/24/22) Views: 75
World Athletics