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6/24/2023

You too can Train the Kenyan Way in Kenya

Kenyan runners and many non-Kenyan runners training in Kenya have had good success.  But why?  These four things stand out as the reasons behind their success. 

1. Training is a big part of their secrets including sloop training, intervals, fartlek and many exercise drills. They train twice a day, six times per week with the evening run easy. 

2. Equally important is their diet, the Kenyan's runner diet is starch based very high in carbohydrates.  Kenyan runners get 76 percent of their daily calories from carbs.

3. Almost all Kenyans train in groups, many at training camps.

4. Kenyans runners are surrounded by inspiration and positive thinking.  You must believe you can run a 2:01 marathon to be able to do it.  Visualization is a big part of this. 

Many runners outside of Kenya have thought about training in Kenya with Kenyan runners.  Some have made the trip and have had great success. But for most runners making the trip to Kenya and training for a month or more there never become more than a dream.

The main reason why it only remains a dream is because it just has not been easy to set it up.  Lifetime runner Bob Anderson who also was the founder of Runner's World Magazine in 1966 and most recently the publisher of My Best Runs has made it easy for runners to come to Kenya and Train The Kenyan Way.  

Bob and his wife Catherine first travelled to Kenya in 2013 and staged a race in Thika.  It was during this trip he met up with Elam Wangwero, a 29-minute 10k runner who just loved all aspects of athletics. Bob and Elam talked about setting up a training camp in Thika (just an hour outside of Nairobi) during that trip. 

Work started on the Kenyan Athletics Training Academy (KATA) some years later.  Bob brought on board Florence Kimiti to be the manager and then hired Coach Joseph Ngure to be the head coach.

Construction was finished in September 2021.  For the last two years the KATA staff have been working with Kenyan staff athletes getting them ready to accept guest athletes from around the world.  The KATA staff athletes are training to become professional runners (some already are) and to help guests achieve their goals.

“COVID did slow things down for a while, says Bob Anderson,  "but on June 14, 2023 we welcomed our first guest."

KATA has six private rooms for guests, each with a double bed and private bath with a shower.  KATA has a total of 26 rooms including staff athletes’ rooms, office, a runners Lounge with a large TV screen, Olympic Dining Hall, Laundry room, Kitchen, massage room and a courtyard and garden so athletes can relax in between workouts.  

KATA is solely set up for athletes who are interested in improving, running new PR's, becoming campions or being a professional runner.  "We offer world-class training, quality Kenyan runner's food in a relaxed inspirational atmosphere with the emphasis on distance running, " says Director/Owner Bob Anderson working from his office in Mountain Views, California USA. 

KATA’s first guest arrived on June 14th and is staying for six weeks.  20-year-old Nahim Abdallah (first and second photo) is a college student at Virginia Commonwealth University.  He has clocked a 4:22 mile and recently ran a 14:31 5000m.  He wants to be in top form for the upcoming cross-country season.  His goal is to get under 14 minutes for 5k during his stay.  

The second confirmed guest checking in July 2 for 12 weeks is Max Barnett (third photo) from England.  He ran a 3:45 marathon in Paris a few weeks ago and wants to break three hours by October in Lisbon.  "This is an aggressive goal," says Coach Joseph, "but we are going to help him make it happen."  

"I have spoken with Max several times," says Bob Anderson "and I think we can help make this happen because of the passion Max has for running.  His focus for 90 days will be running where now in England he just has too many other things getting in the way."

Bob Anderson and the team are very dedicated to this program and feel their setup is different than most.  "We just have a cozy personal feel here," says onsite manager Florence.  "So much positive inspiraton."

"This is your chance to Train the Kenyan Way," says Bob.  All you need is a passport/visa and an airline ticket to Nairobi, Kenya. KATA will take care of everything else including picking you up at the airport. "Of course, you have to have the desire to become a better runner," says Florence, who was also a 1:59 800m runner as a junior.

"KATA offers training programs for 800m to 1-mile, 5k, 10k, Half Marathon and the Marathon" says KATA's onsite senior AK coach Joseph Ngure.  "We will work with you and help you achieve your goals. Just let us know your starting point and your goals and we will provide the coaching to help you achieve it."  

At any one time 12-20 Kenyan KATA staff runners are training at KATA. Most live and eat at KATA while others live nearby. These Kenyan athletes set the style of KATA as they work hard to become better runners themselves and help and support our guests.

You might be thinking that something like this must be very expensive.  It is not, the cost is just $375US weekly with a minimum stay requirement of four weeks.  This covers all your costs including a private room, three meals a day and world-class training.  

For more info go to: www.KenyanAthletics.com

(06/19/23) Views: 730
Lisa Wall

7 Steps You Should Follow To Become A Marathon Champion

Did you ever have the inkling or desire to run a race? Many people have been drawn towards joining races like a marathon because of their excitement and challenges. The nature of a marathon, a long-distance foot race, will test your physical abilities and your mental strategy.

 

The legend of the marathon comes from the Greek messenger, Pheidippides, who took part in the Battle of Marathon. The Greek messenger saw a Persian vessel changing course toward Athens to claim a false victory there. 

 

The vessel ran the entire distance to Athens without stopping, discarding their weapons and clothes to shed as much weight as possible. Upon their arrival, they formed an assembly and shouted, “we have won,” before collapsing and dying.

 

In modern times, the organizers of the 1896 Olympics wanted a popularizing event that would recall the glory of ancient Greece. The marathon race was proposed by Michel Breal and supported by Pierre de Coubertin, founder of the modern Olympics. An Olympic marathon was organized where Soyridon Louis first finished the male-only race in 2 hours, 58 minutes, and 50 seconds.

 

After the Olympic marathon was conducted, there was a marathon mania. Many people all around the world conduct their marathons in their localities. These allowed numerous runners to learn the excitement and challenges the marathon provides. It also enables them to note the steps runners need to follow and remember to become a marathon champion.

 

Drink Pre-Workout Supplements

Drinking pre-workout supplements is very critical for marathon runners. These supplements provide benefits that would enhance your chances of finishing marathons and, most importantly, winning them. They contain amino acids and vitamins designed to improve your training. 

 

Looking at Pre-Workout Supplements Guide would help you choose what’s best fit for you, your health, and the marathon you’re running. Just ensure that the pre-workout supplement you’ll be drinking will:

 

 

Eat a Healthy Diet

You must always keep your health a top priority. A healthy diet through eating vegetables, fruits, and low-sugar and salt food provides you with more nutrients that your body needs to prepare for the marathon.

 

Hydration is also important. You must drink at least eight glasses of water daily to avoid dehydration. You don’t need any health emergency during training or the marathon, so keeping yourself hydrated throughout the process is essential.

 

Gear Up

Choosing the proper gear is critical. Wearing the right shoes prevents injuries and provides the proper support and stability during the run. Some might be pricey, but they’re worth it, especially because comfort is important when running a long race like a marathon.

 

You need to also remember the 20 degree rule. Check the temperature on the day of the marathon and then add 20 degrees to it. After that, decide on the clothing you need to wear based on that data.

 

Pace and Plan Training Session

One common mistake of runners who want to become marathon champions is trying to do too much too quickly. This process will burn them out, injure them, and cause them to lose their affection for running.

 

It’s why planning your training session in coordination with your pace is essential. Give yourself and your body the time to get used to the rigid training. It would also help you determine your fueling strategies – what energy gel you need or if you need more electrolyte drinks.

 

Mitigate Injury Risks

 

An injury is detrimental to all runners. Imagine training for weeks and months, and because of an injury, you can’t participate. It’s why you need to know how to stretch correctly early on. You’ll also need to listen to your body to approach the training process to avoid serious injuries.

 

Get Enough Sleep

When you lack sleep, you can’t provide your 100% because you don’t have the energy, stamina, and focus. You will not be able to properly train because there’s a high risk of you being hurt or injured since it affects your athletic performance.

 

If it’s possible, get at least seven to eight hours of sleep every day. Being well-rested helps you stay alert and energized during the training and the marathon.

 

Set Goals

It would be helpful for all runners to set a goal they want to achieve after your training sessions. You can set smaller goals at first so that you won’t pressure yourself to win the first race you compete in immediately. You can simply set that you must finish the race.

 

If you have achieved that, you can move on to bigger goals, like finishing in the top ten and then the top five. If you’ve achieved that as well, you can now set your sights on the championship since you’ve trained yourself well enough and did it in a way that would not put too much pressure on yourself.

 

Final Thoughts

Running a marathon takes a lot of process. It’s not a sprint where you can immediately run and achieve your goal. In a marathon, there are a lot of factors that you need to consider. It’s a step-by-step process. It takes a long time to achieve, but when you become a marathon champion, it will all be worth it.

(06/22/23) Views: 184

Rodgers Kwemoi to make half marathon debut at Antrim Coast Half Marathon

The 2016 World Under-20 10,000m champion Rodgers Kwemoi will make his first half marathon appearance this year at the Antrim Coast Half Marathon, a World Athletics elite event, on August 27.

Kwemoi had a successful outing last season, reigning supreme at the N Kolay Istanbul half Marathon and later finishing second at the Ras Al Khaimah half Marathon in the United Arab Emirates.

He opened his 2023 season with a 10th-place finish in the 10,000m at the 31st Kanakuri memorial middle-and long-distance Invitational Meet.

He then finished ninth in the 10,000m at the 1st Nittaidai Challenge Games before finishing third at the 67th Central Japan Corporate Teams Athletics Championships.

He will be looking for his first win when he takes on opponents in the Irish capital for the first time.

Another athlete who has confirmed participation is Great Britain’s Callum Hawkins who will be opening his season at the event.

His last race was last year’s Valencia half Marathon where he fizzled out to finish in a disappointing 28th place.

The 2017 Marugame half-Marathon champion will be looking for a fresh start when he takes on his opponents. He returns to Ireland after a seventh-place finish during last year’s event.

(06/17/23) Views: 102
Samuel Nganga

Samuel Naibei set to run at next Nairobi Marathon

Iten International Marathon champion Samuel Naibei has confirmed participation at next Nairobi City Marathon.

Speaking in Iten on Thursday after receiving his Sh1 million cheque for winning the inaugural Iten race in December last year, Naibei said he has set his focus to compete in the Nairobi International Marathon.

“I will be competing at the Nairobi Marathon that will mostly be concentrated on the Expressway” he said.

“Just a month ago, I competed at the Nelson Mandela Half Marathon in South Africa, which I won in  61 minutes. I am ready to improve on it.”

Naibei won the men’s race in Iten while Caroline Jepchirchir ruled the women’s category.

In Iten, Naibei edged out experienced marathoners on his debut including Albert Kangogo among others in a time of 2:08:43. Joshua Kogo came second in 2:10:35 while Kangogo completed the podium positions in 2:11:46.

Naibei said they are on course as far as training is concerned and promised to do well in Nairobi. “Running 2:08 in Iten is easy but not so good for me. I want to do more,” he said.  “We are running well in this region because coaches are doing a great job.”

(06/17/23) Views: 102
Emmanuel Sabuni

Elisha Barno becomes winningest men’s runner in Grandma’s Marathon history

 The country’s 12th largest marathon represented by 56 different countries was welcomed back into the Northland on Saturday morning, Grandma’s Marathon.

During the full marathon in the elite men’s division, Elisha Barno continued to bring his best to the race earning his fifth, first place finish at Grandma’s Marathon with a PR of 2:09:14.

Barno shaved 18 seconds off of his previous time and currently owns three of the top four finishes at Grandma’s Marathon.

The Kenyan is now also the winnigest men’s runner in the history of Grandma’s Marathon.

(06/17/23) Views: 102
Alexis Bass

Benson Kipruto shares recipe for success ahead of Boston 10k race

The 32-year-old will be competing at the Boston 10km race on June 25 where he will be up against a strong field.

The 2021 Boston Marathon champion Benson Kipruto has insisted that athletes should embrace teamwork when competing in long-distance races.

The reigning Chicago Marathon champion revealed that if the pack of athletes has a main goal, they should work together and ensure their goal is realized.

“My tip for racing with friends and teammates is if you are competing for a common target, you should help each other to half or even three-quarters of the race.

"From that point, anyone who feels strong should go…this will help the rest of the athletes to react and push to their limits. This might help them to get their personal bests,” he said.

The 32-year-old will be competing at the Boston 10km race on Sunday, June 25 where he will be up against a strong field. He plans to execute the strategy in order to set a new PB time.

The race has attracted defending champion Leonard Korir and Gabriel Geay of Tanzania who will be returning after a runner-up finish at April’s Boston Marathon. He had also previously won the B.A.A. 10K in 2018.

Decorated road racers Edward Cheserek of Kenya and Zouhair Talbi of Morocco will also be fighting for top honours. Geoffrey Koech, the winner of last year’s Boston Half Marathon, will also be competing, as will Callum Hawkins of Great Britain, twice the fourth-place finisher at the World Championships marathon.

(06/16/23) Views: 100
Abigael Wafula

Kimutai wants to emulate Wanyonyi ahead of Budapest

Fast-rising Kelvin Koech Kimutai is looking to emulate former world under-20 800m champion Emmanuel Wanyonyi in the two-lap race. Kimutai, who also won the East Africa 800m title, has set his focus to represent Kenya at the World Athletics Championships in Budapest Hungary, in August.

To realize his dream, Kimutai is hoping to finish on the podium when he lines up at the national athletics championships next week at the Nyayo Stadium in search of the qualifying time for Budapest.

Last Saturday, he finished second in both the 400m and 800m during the AK Central Rift Championships at the Kipchoge Keino stadium in Eldoret. “I managed to double in the 400m and 800m finishing second but I want to run well and be in position one at the national championships next week,” he noted.

The 17-year-old says he wants to run well so that he can qualify for world championships come August. He said he is motivated by the consistency he has displayed in his past assignments.

“I won my first medal at East Africa Championships in Tanzania and went on to win in Lusaka during Africa U-18/20 Championships. These wins have motivated me to look for more accolades,” said Kimutai.

Koech is a Form Four student at the Kosirai Secondary School in Nandi County. Wanyonyi, who has now won two back-to-back Diamond League series titles—Rabat and Paris—also attended the same school.

“My dream is to keep winning on the international stage and fly the country’s flag high. Wanyonyi, who is my role model and a former schoolmate inspires me with his performance,” he revealed.

(06/17/23) Views: 100
Africa-Press

Sebastian Coe welcomes perfect stage for the world’s best athletes to shine at WCH Budapest

“With the introduction of the super-fast Mondo track of the National Athletics Center, the stage is set for exhilarating battles and historic performances at the upcoming World Athletics Championships in Budapest,” said World Athletics President Sebastian Coe after running the first lap on the new track, accompanied by local young athletes.

The build up through the one-day meetings of the Wanda Diamond League and the Continental Tour have seen some thrills and spills already.

And you don’t need to wait long for finals. They have been set throughout the Championships from the first day, Saturday 19 August. All athletes are looking for a loud crowd to keep them focused on medals and records.  But a passionate home crowd is super important to Hungarian athletes and their performances.

On day one, the men’s shot put is the first final in the stadium – defending champion Ryan Crouser (USA) broke the world record recently and will duel with two-time world champion Joe Kovacs (who may be in a USA vest but has family ties much closer to here – his grandfather is from the village of Szentpéterfa in Hungary).

For those who want a weekend of watching the strongest men in athletics, Sunday 20 August features the men’s hammer throw.  

“I don’t need to tell the people of Hungary that there is a huge national tradition in this event. Five of Hungary’s 10 Olympic athletics gold medals are for the hammer. And Hungary’s very own Bence Halász, who won the European Athletics silver medal in Munich last year and bronze at the World Championships in Doha in 2019 will be wanting his home crowd to give him a little extra muscle,” added President Coe.

The National Athletics Center in Budapest, a brand new, purpose-built facility, is emerging as the Central European region's athletics stronghold.

“As Budapest and the whole country prepares to welcome athletes from more than 200 countries; for Central European fans this is a unique opportunity to see the world’s best athletes compete in their own region. My message to all of you is don’t miss out. Book your tickets and your place in history now,” – added the World Athletics President

This historic occasion marks the first time in the 40-year history of the World Athletics Championships that a Central European country has been granted the opportunity to host the world's third-largest sporting event.

"We are organizing the biggest sporting event of the year, and the level of interest we have already witnessed is extraordinary. With tens of thousands of international fans and our very own passionate Hungarian supporters, we have already sold over 190,000 tickets.

The World Championships will be broadcast to an estimated one billion viewers worldwide, bringing immeasurable value and pride to Hungary," stated Kristóf Szalay-Bobrovniczky, Minister of Defence and responsible for Sport and the World Athletics Championships Budapest 23 organization.

The Minister encouraged fellow sports enthusiasts to witness the remarkable performances of Hungarian athletes firsthand, cheering them on throughout the thrilling opening weekend and celebrating their potential podium finishes.

On Saturday, the track that witnessed Sebastian Coe's inaugural lap will be open for everyone to experience, ahead of the world's top athletes competing in August. The National Athletics Centre's family opening day on June 17 invites participants to enjoy the track and engage in races, free of charge. Additionally, participants can seize the opportunity to purchase tickets for the World Athletics Championships in Budapest, from August 19 to 27, at an exclusive 50% discount. Secure your tickets now at tickets.wabudapest23.com.

(06/16/23) Views: 99
World Athletics

Snow causes course change at Leadville Marathon

The Leadville Race Series crew has been putting in the work on Mosquito Pass (which sits at 13,185 feet) for this Saturday. However, despite their best efforts to clear Mosquito Pass, Mother Nature has prevailed with heavy snow and freezing temperatures and the Life Time Leadville Trail Marathon & Heavy Half presented by La Sportiva will unfortunately not be able to reach the summit of Mosquito Pass on Saturday. 

The team has altered both courses to turn around slightly below the summit and additional mileage has been added elsewhere to maintain course distances of 26.2 and 15.7 miles respectively.

Race Director Tamira Jenlink’s note: 

Hello Leadville Race Family! We look forward to seeing you on the start line of the 2023 Life Time Leadville Trail Marathon presented by La Sportiva on Saturday!

This year has most certainly kept true to the nature of Leadville with snow still falling above 11,000′ as I write this. Our crews have used every ounce of GRIT, GUTS and DETERMINATION possible to remove the last 1.5 miles of snow on Mosquito Pass. While this is still a bit short of the top, we will absolutely not disappoint! We have made minor modifications to the course to ensure every mile will continue to deliver those lung busting climbs, and spectacular views you have been training for, while ensuring your safety and overall experience. 

Don’t forget your mittens and maybe a jacket as you may very likely have the quintessential experience of ! running in the snow! See you on Saturday!

(06/16/23) Views: 97
Colorado Runner

Allyson Felix speaks out for change after death of former teammate

U.S. Olympic legend Allyson Felix has spoken out, emphasizing the need for better maternity care for black women in America to ensure that the death of her former teammate Tori Bowie is not in vain. Bowie tragically died at the age of 32 last month due to complications during childbirth.

In an article for Time Magazine, Felix, a seven-time Olympic champion, expressed her concern, saying, “Three gold medalists from that 4x100m relay team in Rio set out to become mothers. All three of us, all Black women, had serious complications. Tori passed away. We’re dealing with a Black maternal health crisis. We have three Olympic champions, and we’re still at risk.”

In 2018, Felix gave birth prematurely at 32 weeks, after being diagnosed with pre-eclampsia, a potentially life-threatening pregnancy condition characterized by high blood pressure. Tianna Madison (formerly Bartoletta), another member of Felix and Bowie’s gold-medal-winning 4x100m relay team, also revealed that she faced a near-death experience during childbirth, after going into labour at 26 weeks.

Felix brought attention to data from the Centers for Disease Control and Prevention (CDC) in 2021, which showed that the maternal mortality rate for Black women in the U.S. is 2.6 times higher than that for white women. Similarly, a 2021 study by the University of Oxford demonstrated that Black women in Britain were four times more likely to die during pregnancy and childbirth than white women.

Underlining the urgency of the situation, Felix stated, “There needs to be a change, now, especially in light of Tori’s tragic passing.” Felix also mentioned celebrities Serena Williams and Beyonce, both of whom had near-death complications during pregnancy. “I hate that it takes Tori’s situation to bring attention to this issue,” writes Felix. “But often, it serves as a wake-up call.”

Expressing her concern about having more children, Felix called on the medical community to address the challenges faced by Black women. “Doctors need to have conversations with pregnant Black women and educate them about the signs to look for during pregnancy,” writes Felix. “We are at a greater risk of experiencing these complications.”

Despite the challenges, Felix remains hopeful that “things can get better.” She expressed her hope that Bowie’s death will result in much-needed changes to health care for Black women.

(06/16/23) Views: 94
Running Magazine