Running News Daily
Top Ten Stories of the Week
9/7/2019

Fact vs Fiction: Ice Baths are good for Workout Recovery

You just finished a longer run and your legs are shaking and tired. Should you try an ice bath? Ice baths have certainly gained popularity, and many of us have seen photos of professional athletes immersed in ice baths to assist with recovery after hard workouts.

The question is: Is this a good thing for a runner to do?There are many boutique fitness studios that offer ice immersion or cold therapy, which claim to assist in recovery.

In general, for an ice bath, the athlete will sit in a bathtub which is filled with ice and water to a temperature of about 50 degrees. Your legs and hips are covered, while your torso and arms are out of the tub.

Overall time spent in the tub is anywhere from 5–10 minutes. The soreness that you feel after a long run or after a hard workout is muscle fiber damage—that is what causes the pain. You might also notice that after a long run, especially in the summer, your legs might be slightly swollen.

The concept behind ice therapy is that it will decrease inflammation by decreasing circulation, thereby decreasing muscle soreness and pain. Exposure to the cold water will shunt the blood away from the muscles in order to decrease the inflammatory response associated with a hard workout.

That said, there is not a lot of empirical evidence out there about whether or not ice baths work. In fact, many schools of thought suggest that heat should also be used, or heat alone should be used.

The reasoning behind this is that the heat will continue the flow of blood, which will then bring in new cells for cellular repair while also removing the damaged cells. Some also recommend switching between hot and cold baths, but that is not always manageable at home.Reviews in scientific journals suggest that ice baths may lessen total muscle damage after endurance training (e.g., running) but may not be helpful for recovery from strength workouts.

Other reports state that the ice bath may delay inflammation, which is needed for muscle growth.

Ice baths have been found to be helpful in warmer climates where athletes may be dealing with heat-related illness. The ice bath will help to bring the overall core temperature of the athlete down to ensure there is no further systemic damage. So this is one way that ice baths can be implemented for recovery, especially after hot summer runs. I would suggest simply trying an ice bath after a hard or long run and seeing how you feel over the following two to three days.

Beware of hypothermia, where the body temperature drops quite low, but most people will get out of the ice bath before that happens. Sometimes, if you think that one treatment is really going to work, then it can help to improve your perception of your recovery. So get some ice, fill up the tub, and try it!

Kenyans Mary Keitany and Brigid Kosgei will clash on the streets of Newcastle, U.K. in the Great North Run on Sunday

The two last met in London in April, with Kosgei snatching the gold medal in dominant style heralding a changing of the guard from the aging Keitany to the new girl on the bloc.

But the veteran Keitany will seek another chance to prove she is no spent force in their big clash over the half marathon distance in Newcastle, in a race won last year by Vivian Cheruiyot with Kosgei coming in second.

Keitany is preparing for the defense of her New York Marathon title on November 3, while Kosgei will be putting her Chicago Marathon gold on the line on October 13.

"Another chance to gauge my preparations for Chicago Marathon. I will be running in Newcastle," said Kosgei on Wednesday.

Keitany has a PB of 64:55 for the half marathon, whereas Kosgei clocked a best of 65:28 for the 13.1 mile-distance earlier this year.

2009 world 10,000m champion Linet Masai, together with her younger sister Magdalyne Masai, will also bolster the Kenyan presence in Newcastle.

The leading locals in the women's race at the Great North Run are Charlotte Purdue and Steph Twell.

In the men's race, Britain's Mo Farah will face opposition from Ethiopia's world marathon silver medalist Tamirat Tola, world fourth-placer Callum Hawkins and training partner Bashir Abdi.

There is big British interest in the event, with Purdue using the race as part of her build up to this year's World Marathon Championships in Doha.

Cape Town Marathon is my ticket for Tokyo Marathon, the South Africa twin Lebogang Phalula says

Lebogang Phalula believes Tokyo is calling and she knows that Cape Town is her best way to answer.

“Cape Town Marathon is my ticket,” said the one half of South Africa’s famous road running twin sisters.

A good run at the Sanlam Cape Town Marathon on September 15 will help Phalula realise what she believes is every athlete’s dream - Olympic participation.

The IAAF Gold Label marathon also doubles up as the Athletic South Africa Marathon Championships and Phalula, her twin Lebo, and the other local women, need to run a sub-2:30 time to book a spot on Team SA for Tokyo 2020.

“The Olympics is the ultimate in sport. We all dream to participate in and to be part of the Games. I know I want to go to Tokyo next year and my sister also shares the same dream. We want to be part of the marathon team that will represent the country at the Olympics.”

Lebo concurred: “We have been working very hard in training with coach JP (Van der Merwe, the former Olympian) preparing for Sanlam. We hope that everything goes according to plan on race day so we can qualify for the Olympics.”

The time required for the Phalula twins to go to Tokyo will require serious effort on their part in Cape Town.

Lebogang has a 2:38:00 from the 2016 edition while Lebo ran a 2:38:55 in 2015.

They both missed last year’s edition. Lebogang was injured and admits it was hard not being part of those traversing the Mother City in the chase for a medal in Africa’s only Gold Label Status race.

“I did not run it last year because of a calf injury I had. It was not easy to watch on TV because I really wanted to be a part of it But that is all in the past and I am happy now that all is going well, I have no injuries. I am ready to take on the most famous race in Africa.”

Lebo is high on confidence too: “I was in position 14 in Pietermaritzburg (leg of the Spar Grand Prix Series). I am ranked in the 13 position which is not that bad on points for Spar Series. So I have the belief I will do well in Cape Town.”

Lebogang meanwhile says it is a blessing that they can run such a high standard race in their own backyard.

“Opportunities to go overseas and run gold label races like this one or even the majors are very rare. A lot of athletes in Africa do not get that chance. This is one of a kind race for us as African athletes, a gold label status race in our country. So now that the chance is presented to us right here in our home, we need to grab it.”

Ethiopian Kenenisa Bekele has been added to the men’s field at Berlin Marathon

Organizers of the BMW Berlin Marathon have announced that Kenenisa Bekele has joined a loaded men’s field for the IAAF Gold Label road race on 29 September.

Bekele is one of the greatest distance runners of all time. Along with his three Olympic gold medals, he has amassed 17 world titles on the track, indoors and outdoors, and cross country. His world records for 5000m and 10,000m have stood for 15 years.

He stepped up to the marathon in 2014 and set a course record of 2:05:04 in Paris on his debut at the distance. He set a personal best of 2:03:03 – which, at the time, was an Ethiopian record and just six seconds off the then world record – when winning the Berlin Marathon in 2016.

On 29 September he will line up against compatriots Guye Adola, Leul Gebrselassie, Sisay Lemma and Birhanu Legese in what looks set to be another memorable race in the German capital.

400m world record holder Wayde van Niekerk of South Africa will not defend his title at the IAAF World Championships in Doha, Qatar, as he continues to recover from a knee injury

The 2016 Olympic gold medallist, who already qualified for the event as the reigning world champion, suffered the injury while participating in a celebrity rugby match in 2017.

Despite the setback, van Niekerk’s management remains confident that the two-time world champion will return to competitive running.

“I’m still positive and I’m just taking things day by day, respecting all the calls made by the doctor and respecting my body,” van Niekerk said in a statement.

The two-time world champion has been cleared by his coach Ans Botha to resume training having undergone additional rehabilitation at Aspetar Sports Medicine Hospital in Doha.

Van Niekerk added that he was extremely happy, at peace with where he was and not rushing or pressuring himself.

“My main goal is to look after my body and when the opportunity comes, I’ll take it,” van Niekerk said.

Van Niekerk’s doctor, Louis Holtzhausen, is also optimistic of his return noting that the latest rehabilitation process yielding promising results.

“The medical teams, both in Bloemfontein and Aspetar, did all we could to have him ready for the World Championships, but it was just not possible,” Holtzhausen said.

Van Niekerk has raced only once in 2019 at the Free State Championship in Bloemfontein in February winning the event in a time of 47.28. In contrast, his world record stands at 43.03 while his best time since the Rio Olympics is 43.62 in July 2017.

Van Niekerk’s focus is likely to be a full recovery in preparation for the defense of his Olympic title at the Games in Tokyo next year.

In July, van Niekerk’s agent said that the South African had picked up a bone bruise in his right knee that had set back his training by five to six weeks.

A British team of 72 athletes has been named for the IAAF World Championships in Doha

A 72-strong squad has been announced for the global event in Qatar, taking place from Sept 27 to Oct 6.

Dina Asher-Smith, Zharnel Hughes and Adam Gemili have all been confirmed for sprint doubles, with Gemili also joined on the 4x100m squad by his fellow reigning world relay champions Nethaneel Mitchell-Blake and CJ Ujah.

In total, 44 athletes return to the world stage after having earned selection for London two years ago, including British 1500m champion Laura Muir and world indoor hurdles champion Andrew Pozzi, while 24 athletes will make a World Championships debut for GB & NI in Doha, including European indoor silver medallists Jamie Webb and Tim Duckworth and British champions Ojie Edoburun, Neil Gourley, Harry Coppell and Ben Williams.

Kyle Langford has been handed the third men’s 800m spot, while Jake Wightman has secured a 1500m place.

Mo Farah has not yet confirmed whether he will race as the defending 10,000m champion and the team does not currently feature any male athletes in that event, but Eilish McColgan and Steph Twell have been named for the 25-lap discipline, with McColgan set to double up in the 5000m where she will be joined by Jessica Judd and Laura Weightman.

A first wave of athlete selections was announced in May, with Callum Hawkins confirmed for the men’s marathon, although Dewi Griffiths has withdrawn through injury.

Charlotte Purdue and Tish Jones will run the women’s marathon.

British Athletics states that any invites for the championships will be considered “in line with the British Athletics selection policy”.

The governing body adds: “Given the timelines outlined by the IAAF as to when these invites will be received, appeals will not be considered.”

British Athletics performance director Neil Black said: “It gives me great pleasure to name the 72 athletes selected to compete for Great Britain & Northern Ireland at the IAAF World Championships in Doha, starting later this month. Given the standard of performances from British athletes this season, and the strength in depth we possess in several events, finalizing the team was far from easy and there were some tough decisions to make.

“In the 72 athletes, I truly believe we have selected the strongest team possible to compete for medals on the global stage. The team is full of world-class athletes who over the past two years since we were hosts in London have proven that they belong on the global stage.

“It is great to see so many athletes return having competed in London and also see so many make the step up to the world level for the first time. We have selected more women than men once again for a major championships and special mention needs to go to Martyn Rooney, who is competing at his eighth world championships, a truly remarkable feat for a great athlete.

“The championships are going to be held in a challenging climate at the end of what has been a long season already but what pleases me the most is how our athletes have approached the challenge and are ensuring that they peak when it matters most. The next three and a half weeks are key in preparing for the championships and I look forward to watching our athletes flourish in Doha.”

Anthropology Professor Gabrielle Russo is training for the 2020 US Olympic Marathon Trial

Gabrielle Russo, Stony Brook University Assistant Professor of Anthropology is not just training any marathon, she’s training for the 2020 US Olympic Marathon Trials.

To compete at the trials, runners must meet a qualifying time standard of 2:45. Russo earned her way with a qualifying time of 2:44:51 at the Philadelphia marathon in November 2018 – keeping her dream alive by a scant nine seconds. Only a few hundred women in the entire nation will compete for these three spots; earning the golden Olympic Trials Qualifying ticket is considered an honor in itself.

So far her Olympic Trials quest has been a two-year affair with marathons that began when she completed the Long Island Marathon in May of 2017. Under the coaching of Tommy Nettuno, it’s a quest that will continue until at least February, when the qualifying race takes place in Atlanta on Leap Year Day, February 29, 2020.

Although somewhat new to marathon racing, Russo’s running story actually began as a high schooler in East Stroudsburg, PA, where she was a sprinter and hurdler – and good enough to still hold some local records and a spot in her high school’s Athletic Hall of Fame. She continued her passion at Dickinson College where she ran both track and cross country, and where she would take the class that would open the door to her future career.

“I always had an interest in anatomy,” said Russo. “Sophomore year I found my way into an Introduction to Biological Anthropology class and that was it — from that point on there was no plan B.”

Though it set her on the path to what would become her career, the epiphany would also take her off the road. Russo would take nearly a decade off from running as she pursued graduate school, earning her PhD at the University of Texas at Austin in 2013, completing two post-doctoral positions, and then joining the Stony Brook faculty in the Fall 2014 semester. She initially lived in bustling Manhattan and then Queens, but eventually moved to the more open spaces of Long Island. Once there, she quickly joined the nearby Sayville Running Club and dusted off her running shoes.

“Running is almost spiritual to me, it gives my life something that nothing else can,” she said. “It can also be a form of relaxation and meditation, which certainly served me well through my first year in a tenure-track position.”

Seeking to push herself even further, Russo began competing in ultramarathons – which are any races longer than a typical 26.2-mile marathon. She would eventually complete a 50-mile ultramarathon (the JFK 50), finishing sixth overall in the women’s division. It was after that remarkable achievement that she set her sights on the 2020 Olympic Trials and earned a spot on her running team, Rabbit. Her training as a scientist would come to play an important role.

Former Ironman world champion Chris McCormack is going to take on the Marathon Des sables in 2020

When Australia's Chris McCormack, the two-time Ironman world champion (2007 and 2010), finished his active pro triathlon in 2014, he initially devoted himself to organizing various projects, putting his own athletic career on hold. In 2015 he took over the leadership of the "Bahrain Elite Endurance Triathlon Team," backed by Sheikh Nasser Bin Hamed Al Khalifa.

In 2017 McCormack founded "Super League Triathlon," now held as a series with different locations around the world. For the coming year, the 46-year-old has decided to put sport back in the foreground. "Macca" announced his registration for the famous Marathon des Sables, a race that he says has always been on his bucket list.

The Marathon des Sables is an extremely demanding ultra-marathon that started in 1986 and takes over seven days through the Moroccan Sahara. The 252 km event is run in six stages over seven days. Five stages are between 20 and 40 kilometers, while one stage covers about 80 km. Next year the race takes place between April 3 and 13.

The participants carry their own gear and food for the whole race - the organizers provide water and an open tent. You must also be equipped with minimal survival equipment including a sleeping bag and a snakebite set.

The course typically consists of rocky plains, dry riverbeds and sand dunes, and only occasionally runs through villages. During the day temperatures can reach over 40 degrees Celsius, while at night dip as low as 5 degrees.

Runners can now register for the 2020 Manchester Marathon

Runners can now register for the Manchester Marathon 2020. Tens of thousands of people took to the streets for the annual race early this year.

Following the huge success of last year's marathon efforts - which saw more than £1m raised for good causes including Royal Manchester Children's Hospital, Cancer Research UK, Alzheimer's Society, and The Christie - people are being encouraged to sign up and make 2020 even better.

From Wednesday, September 4, at 10am, 5,000 early places will be available on a first come, first served basis.

Organizers expect there to be a lot of competition for a spot.

Starting at the same location under the White City Arch, the challenge-seekers will pass the Manchester Opera House, Spinningfields and Albert Memorial Hall before completing their extraordinary efforts by at the Lancashire Cricket Club.

Uganda´s Joshua Cheptegei will be going after the 10K world record at Valencia in December

The 10K Valencia Trinidad Alfonso, which will be held in parallel with the Valencia Marathon on the 1st of December, will be the last edition of this event in Valencia.

That is why an attempt will be made to set a new world record over this distance to mark the occasion.

The Organizers of the 10K – SD Correcaminos (running club) and Valencia City Council – have selected the Ugandan athlete Joshua Cheptegei to make the attempt to beat the world record, currently set by the Kenyan runner Leonard Patrick Komon (26:44) in Utrecht on the 26th of September 2010.

Cheptegei’s next objective is the World Championships in Doha. After that, he will train hard for two months to be in tip-top form to compete in Valencia on the 1st of December.

The Ugandan athlete said: “I want to beat the world record in Valencia, Ciudad del Running. I know it is a very fast circuit and that it has an amazing finish.

That’s why I hope to make history in what will be the last edition of the 10K Valencia Trinidad Alfonso”.