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Sydney Marathon Abbott World Marathon Major

Sydney Marathon Becomes 7th Abbott World Marathon Major

Prateek Mishra / Leave a Comment / Marathon, News / November 3, 2024

The Abbott World Marathon Majors series has officially welcomed a new race — the TCS Sydney Marathon presented by Asics. This inclusion elevates the annual race in Sydney to a world stage, where it joins the elite group of marathons in Tokyo, Boston, London, Berlin, Chicago, and New York. With this announcement, Sydney becomes the first World Marathon Major on the Australian continent, marking a historic moment for global marathon racing.

🚨 BREAKING..

The Sydney Marathon 🇦🇺 is now a World Marathon Major

It’s now going being to be 7 Marathon major marathons starting in 2025.

The other major candidates were;

✅ Cape Town Marathon 🇿🇦
✅ Chendu Marathon 🇨🇳 pic.twitter.com/Yi8rK4kvs6
— Lynne Wachira (@WachiraLynne) November 3, 2024

Starting in 2025, runners from around the world will descend upon Sydney to conquer a course that promises to showcase Australia’s vibrant cityscape and coastline. Specific race details, including the official date, are yet to be confirmed. However, the excitement within the running community is palpable. Dawna Stone, CEO of the Abbott World Marathon Majors (AWMM), expressed her enthusiasm: “We cannot wait to see our community embrace this race and start planning their visits to run the streets of one of the finest cities in the world.” Stone also encouraged runners to look forward to the unique “Sydney star,” the latest achievement in the Six Star journey.

The coveted Six Star Medal, awarded to runners who complete all six current Majors, will continue to honor this tradition even as Sydney is added. For marathoners, Sydney’s addition paves the way toward an ambitious Nine Star Medal. Two additional races — Cape Town in South Africa and Shanghai in China — are potential contenders for future inclusion in 2026 and 2027, pending assessment.

Next year’s Sydney Marathon will count as a qualifying race, allowing runners to start the journey to a Nine Star achievement. Abbott has introduced a new collectible range of coins, with frames for display, to commemorate each completed race. Chris Miller, Divisional Vice President of Brand Strategy and Innovation at Abbott, captured the significance of these new milestones: “More milestones to celebrate down the road.”

For marathon enthusiasts, Sydney’s addition means more than just another finish line. It symbolizes a journey toward personal bests, new challenges, and lifelong health pursuits in one of the world’s most iconic cities.

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Yomif Kejelcha Breaks Half-Marathon World Record in Valencia

Prateek Mishra / Leave a Comment / Half Marathon, News, Running / October 27, 2024

Ethiopian runner Yomif Kejelcha made history in Valencia on Sunday, breaking the men’s half-marathon world record with a remarkable time of 57 minutes and 30 seconds, shaving just one second off the previous record held by Uganda’s Jacob Kiplimo since 2021.

Kejelcha, a seasoned competitor and world indoor mile record holder, surged to the front early, maintaining an impressive pace throughout the race. By the 3-kilometer mark, he had already gained control, reaching the 5km point in 13:38, passing 10km in 27:12, and hitting 15km at 40:56. This relentless pace allowed him to break away from Kenyan runners Daniel Mateiko and Isaia Kipkoech Lasoi, securing his victory and record-breaking performance.

This latest accomplishment adds to Kejelcha’s impressive career, which includes a world championship silver medal in the 10,000 meters and a world indoor mile record set in 2019. His achievement in Valencia reinforces his status as one of the sport’s most versatile distance runners.

In the women’s half-marathon, Kenya’s Agnes Ngetich also delivered an impressive performance. Chasing Letesenbet Gidey’s record of 1:02:52, Ngetich finished just 11 seconds shy of the world record, achieving the second-fastest time in history. Competing in her first half-marathon, the former 10,000-meter world championship finalist showcased extraordinary potential in her transition to longer distances.

Kejelcha’s record-breaking run in Valencia underscores Ethiopia’s enduring prominence in long-distance running, while Ngetich’s impressive debut suggests that new records are just on the horizon for the women’s half-marathon.

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Historic Wins and Heartfelt Tributes at Chicago Marathon 2024

Prateek Mishra / Leave a Comment / Marathon, News / October 14, 2024

The Chicago Marathon 2024 took center stage this Sunday, October 13, with thousands of runners ready to make their mark. As the finish line welcomed countless finishers, one absence was deeply felt—Kelvin Kiptum, the man who made marathon history on these very streets last year, was no longer with us.

In 2023, Kiptum stunned the world by running a mind-blowing 2:00:35, setting a new marathon world record and becoming the first man to finish in under two hours and one minute. Tragically, only months after achieving this milestone, Kiptum and his coach were killed in a car accident in Kenya.

Before the race began, marathon organizers honored Kiptum with a moment of silence, paying tribute to his incredible legacy. In a statement shared earlier, they wrote, “The 2 hours and 35 seconds Kelvin spent on these streets last October will be forever etched into the history of the Bank of America Chicago Marathon. As we look to the start line today, we remember his remarkable achievement and what could have been.”

Kiptum’s absence didn’t go unnoticed. Every runner who stepped up to the start line carried a part of his legacy, as his impact on the sport continues to inspire.

Ruth Chepngetich Smashes Women's World Record

The Chicago Marathon 2024 wasn’t just about reflection—it was also about making history. While the women’s elite field promised excitement, few expected to witness a world record, let alone a performance that would redefine women’s marathon racing.

Ruth Chepngetich came into the race determined to make her mark, and from the very start, she did just that. Pulling away from her competitors early, she reached the halfway point at a blistering pace of 1:04:16, not only setting a new record for American soil but also marking one of the fastest half-marathon splits ever recorded by a woman.

Despite slowing down slightly in the second half, the crowds pushed her forward. When she crossed the finish line in 2:09:57, Chepngetich became the first woman to break the 2:10:00 barrier, a monumental achievement that is often likened to a man breaking the two-hour marathon. Her emotions were clear in the post-race interview, where she dedicated her victory and record to her late compatriot, Kelvin Kiptum.

John Korir Claims the Men’s Title

In the men’s race, Kenya’s John Korir took control when it mattered most. The pacers set an initial pace for a 2:04:00 marathon, with a tight pack of elite runners sticking together through the 30K mark. Once the pacers stepped aside, Korir shifted gears, surging ahead of the field.

His move was decisive. Within 5K, Korir opened up a 30-second gap, which continued to widen. He crossed the line in 2:02:43, earning his first major marathon victory and posting the second-fastest time in Chicago Marathon 2024 history—behind only Kelvin Kiptum’s record-setting run.

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Runna Coaching App Review

Prateek Mishra / Leave a Comment / Running, Training / March 11, 2024

Hey everyone! I am super excited to share something awesome with you – I’ve recently started using the incredible Runna Coaching App, the ultimate training companion for runners.

Runna coaching app creates personalized training programs based on your current fitness level. Whether you’re a beginner starting from the couch or aiming for a marathon, Runna has got you covered.

What sets Runna apart is its ability to provide weekly training sessions tailored to your abilities and paces. For example, I’m gearing up for the Toronto Half Marathon in May, and Runna has crafted a 12-week plan just for me. It’s like having a personal coach, guiding me every step of the way.

Having a clear view of each workout in a week makes planning easier and more effective. It’s like having a roadmap to success, helping you stay on track towards your running goals.

Now, here’s something that truly makes life easier – Runna app seamlessly syncs with Strava and smartwatches. All your recorded workouts are effortlessly integrated into the app, providing a comprehensive overview of your progress.

Plan cost: $17.99/£15.99 monthly or $112.99/£99.99 for the year.
Compatibility: iOS and Android
Smartwatch compatible: Apple, Garmin, Coros, Sunnto

First off all, after you download the app, you’ll need to set it up. Choose your performance level, decide how many times you want to run each week, pick the days you’ll be hitting the pavement, and select your preferred day for a longer run. The app will also ask if you have a race planned and what units you want to use. Instead of your goal time, it figures out your running paces based on your 5K or 10K times, which I wish there was an option to change. And there you go – your plan is ready! You can see the overall plan, but you can only check out the upcoming workouts for the next two weeks, unless you go for the one-year plan.

Now, to get the most out of the plan, I recommend using both the running and strength plans. Runna also organizes free community events, live classes (like weekly yoga and Pilates), and shares articles on mobility, gear, nutrition, and races.

Syncing your smartwatch or Strava to the app will mark off your workouts and send you a nice ‘Well done!’ message. Besides reading running articles, you can also message support for coach input, although I haven’t tried that feature myself.

Training plans available in Runna coaching app

If you’re a beginner, there’s an 8-week New to Running Plan and a 6-week Return to Running plan for Couch to 5K.

Want to build general fitness? There’s an 8-week Get Fit plan, a 12-week Running Maintenance plan, and an 8-week Hyrox plan that combines running and functional workouts.

Trying to improve your 5KM time? There’s an 8-week training plan that predicts your improvement.

Training for a 10KM? Choose the 10-week plan with varying long runs based on your ability.

Aiming for a Half Marathon? There’s an 8-week fast track plan, a 12-week plan, and a half marathon plan.

Dreaming of a Marathon? Select the 16-week training plan, a 12-week fast track option, or a marathon plan. You can also opt for a 5-week Pre-Marathon baseline.

Feeling adventurous for an Ultramarathon? There’s a 50KM 16-week ultra plan, and for advanced runners, options for 100KM, 110KM, and a whopping 220KM multi-stage 16-week plan.

Targeting a 10-mile run? There’s a 12-week training plan with long runs tailored to your level.

Keen on a Triathlon? Pick from an 8-week Sprint Tri, 10-week Olympic Tri, 12-week Half Iron, or a 16-week full Iron Tri plan (this covers the running part only, not cycling/swimming – at least, not yet!).

Post-race Recovery your thing? There’s a 3-week plan, though it could use more focus on the importance of recovery.

Into Functional Fitness? Try the 8-week functional fitness and an 8-week Hyrox plan.
Dealing with Post-Injury? There’s a 6-week training plan using Run/Walk.

Just had a baby? There’s a 12-week build-back plan after pregnancy, developed with a physiotherapist to support your return to running.

Strength Training

Here’s the cool part – you can add a strength plan to any Runna training plan. This is my favorite thing about the Runna coaching app. You get to choose how many strength workouts you want per week, your ability level, workout length, and equipment preference. I’ve used it on holiday for a quick 25-minute bodyweight workout and regularly in the gym with various weights. I love that you can keep things short and effective alongside your running training – and all the exercises are running-specific! Each exercise comes with a drawing and a video demonstration, so you won’t find yourself Googling workout videos while you’re at the gym.

Is the Runna Coaching App a good choice?

Well, it really depends on what you’re aiming for! I personally found it beneficial to follow the Improver 5K plan and I’m still sticking to the strength training plan. The marathon plan didn’t quite suit me, but I’ve heard many folks finding success with the 26.2km plan. What makes this app stand out is its variety of options, flexibility, and reasonable pricing. It caters to both beginners and experienced marathoners. A tip: don’t stress too much about keeping specific paces on easy runs; go with what feels comfortable on the day (it can vary). And instead of getting hung up on paces, focus on putting in the right effort!

Pros:
– Includes strength training plans
– User-friendly
– Affordable for personalized training
– Offers a wide range of plans
– Adaptable to the number of days you want to run

Cons:
– Not for those just wanting to track daily runs—it’s all about following a plan.

I’ve been using Runna coaching app for my training, and I absolutely love it. But don’t just take my word for it – I want you to experience it yourself. For the next two weeks, you can try Runna completely free! Just use the referral code ATHLETICO and see if it becomes your go-to app for your next training plan.

So, fellow runners, give Runna a shot and take your training to the next level. I promise you won’t be disappointed. Lace up those running shoes, use referal code ATHLETICO, and let’s conquer those goals together!

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How to breathe properly while running?

Aditya Mehta / 2 Comments / Running, Tips, Training / April 8, 2021

When we think of running – we focus on Speed, Cadence, Heart Rate, Intensity but we overlook one of the most important focus areas – Breathing. From the moment you begin your run till you complete & post it – you are inhaling Oxygen (O2) & exhaling Carbon dioxide (CO2). Breathing is a constant process which is taking place, yet we seldom pay attention to the way we breathe.

Running efficiency/economy is achieved only when we run with a specific breathing pattern and with the correct technique. Chronic over breathing is a common phenomenon in our modern society. We breathe two to three times more air than required without being aware about it.

1. Do you breathe through your mouth during your daily activities?
2. Do you hear your breathing during rest?
3. Do you see more movements from the chest than from the abdomen when observing your breathing?

If you answered YES, to any of the questions above it suggests there is a tendency of over breathing. It is how you breathe during your daily life that determines how you breathe during your physical exercise. If you breathe better, increase the amount of CO2 inside us, then you can deliver more oxygen to our muscles and organs – including the heart and brain thus heighten our physical capacity.

At high altitudes – in the mountains, the air is thin which directly results in reduced atmospheric pressure of oxygen. The body adapts to this by increase the number of red blood cells (RBC). The increase in RBC’s is the fuel to your running. Increase of RBC translates to improved oxygen delivery to muscles, a reduction of lactic acid and less risk of inflammation and injury. Simple breathing techniques to simulate high altitude training will aid in a sharper psychological focus during running as you become less conscious of the act of breathing.

Better breathing will transform your fitness, your endurance and your performance and also provide you various health benefits. Majority of runners if asked today will be mouth breathing or a combination of nasal/mouth breathing. But a more efficient and scientifically proven way to breathe is Nasal Breathing. Since our ancestors’ times & even the Tarahumara – the famous running tribe – all of them use their nose to breathe during exercise. We also need to learn to Breathe Light to Breathe Right.

Patrick McKeown in his book “The Oxygen Advantage” talks about something called the BOLT (Body Oxygen Level Test) score. It is measured by holding your breath with your mouth closed. If you BOLT is:

1. 10 seconds: Able to walk slowly.
2. 20 seconds: Able to walk quickly/jog lightly.
3. 30 seconds: Able to jog at medium to fast pace.
4. 40 seconds: Able to run quickly

To improve on this BOLT score:
1.Warm up well – walk & perform breath hold every 1 min for 10 mins.
2.Simulate High Altitude Training during the Run
3.Practice Breathe Light to Breathe Right – 3 times a day for 10 mins.
4.Breathe through Nose – day & night.

By increasing your BOLT score, you will experience lighter breathing and be able to train at a higher pace for longer distances while breathing through the nose. We need to train our body to “Do more with Less”.

3 ways to reduce air intake during running are:
1. Relax your body & inhale less air into your lungs.
2. Increase exercise intensity while nasal breathing.
3. Practice breath holding during running.

Switching at first you may find it difficult, and it may slow down your pace for the first few weeks but over time as the body adapts to this change and with continued practice you will notice that your performance will surpass previous levels.

A higher concentration of RBC & higher BOLT score can also lead to:

-Improving the oxygen carrying capacity of your blood
-Increasing your VO2 Max (Maximal Oxygen uptake)
-Extending your endurance potential

Once you are comfortable with nasal breathing you can work on synchronizing that with your Cadence as well.
Some variations are:

Inhale 2, Exhale 2 (4 steps)
Inhale 2, Exhale 1 (5 steps)

All Elite athlete runners live & train at a high altitude, forcing the body to adapt to exercising with less oxygen and therefore forcing the body to adapt to exercising with less oxygen hence increasing the blood’s oxygen carrying capacity. Most Kenyan & Ethiopian runners follow the practice of “Live high & Train low”. E.g. Live at 2500 mtrs & Train at 1500 mtrs so that they can train at their maximum work rate.

Breathing correctly while running or even in your daily routine has various health benefits. There might be several health issues which you may be facing – with the nasal breathing techniques you can resolve or reduce them by a great extent. Several people who have had asthma & cardiovascular problems have overcome them with nasal breathing.

So, what are you waiting for? Be more conscious of how you breathe & incorporate Nasal breathing 24×7 to transform your running & life.

To know more about the benefits of Nasal Breathing I would highly recommend – Patrick McKeown’s book – Oxygen Advantage.

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