Running Fans

29/10/2024

Half marathon WR

13/10/2024

The 2024 Chicago Marathon saw impressive performances, particularly in the elite and wheelchair divisions. In the men's race, John Korir from Kenya won with a time of 2:02:43, followed by Ethiopia's Huseydin Mohamed Esa in 2:04:39. Ruth Chepngetich of Kenya set a new women's marathon world record, clocking an incredible 2:09:57.

For the wheelchair events, Marcel Hug of Switzerland claimed the men's title with a time of 1:25:54, narrowly beating Daniel Romanchuk of the USA. Catherine Debrunner, also from Switzerland, won the women's wheelchair race in 1:36:12.

WORLD RECORD ‼️

🇰🇪's Ruth Chepngetich destroys the marathon world record in Chicago with an incredible 2:09:56 😮‍💨

That's almost 2 minutes faster than the previous world record 🤯

She finishes in 10th place overall of the Bank of America Chicago Marathon
👏

11/10/2024

The 2024 Chicago Marathon is scheduled for Sunday, October 13, with more than 50,000 runners expected to participate. The marathon starts and finishes at Grant Park, with the route passing through iconic Chicago neighborhoods, including Lakeview, Bronzeville, and the Near West Side.

In the elite men's field, top contenders include Amos Kipruto and Vincent Ngetich from Kenya, both aiming for fast times on this quick and flat course. On the women's side, Ruth Chepngetich will be chasing her third Chicago Marathon win, while Ethiopia’s Sutume Kebede and Joyciline Jepkosgei are strong challengers.

06/10/2024

😅😅

04/10/2024

The dates for the six World Marathon Majors in this season are:

• Bank of America Chicago Marathon. October 13, 2024.

• TCS New York City Marathon. November 3, 2024.

• TOKYO MARATHON. March 2, 2025.

• Boston Marathon 2025. April 21, 2025.

• TCS London Marathon. April 27, 2025.

02/10/2024

45,000 strong! I’m beyond grateful for each and every one of you. Your support and encouragement fuel my journey, and I couldn’t have come this far without you. Let’s keep pushing boundaries together! Big things ahead. Thank you for being part of this amazing community! 🏃‍♂️🔥

02/10/2024

Hey runners! What are your favorite running shoes and why?

01/10/2024

To become a better runner, consider focusing on these key aspects:

1. Consistency:
- Stick to a regular training routine, including a mix of easy runs, long runs, intervals, and tempo workouts.
- Aim for gradual improvements without overloading your body too quickly to avoid injury.

2. Speed Workouts:
- Incorporate intervals (like your 6x1k or 8x1k repeats) and sprints to improve your speed and endurance.
- Tempo runs, like the ones you do at 3'40/km pace, are great for building stamina and speed over longer distances.

3. Strength Training:
- Strengthen your legs, core, and upper body with exercises like squats, lunges, and core workouts.
- Your current routine with squats, lunges, and leg curls is excellent. Strengthening your legs will help prevent injuries and improve running efficiency.

4. Recovery:
- Rest and recovery are just as important as training. Make sure to include easy runs (like your 8k recovery runs) and full rest days.
- Pay attention to nutrition, hydration, and sleep for optimal recovery.

5. Progressive Overload:
- Gradually increase the intensity or distance of your workouts. You've already implemented this in your tempo runs, moving from 6k to 8x1k at faster paces.
- Keep challenging yourself while allowing time for adaptation.

6. Mental Toughness:
- Set clear goals (like your sub-35 minute 10k) and visualize success. This can help you push through challenging moments in races or workouts.

7. Form and Technique:
- Focus on maintaining a strong posture, good cadence (around 180 steps per minute), and a relaxed upper body to run more efficiently.

Keep track of your progress, adjust your training as needed, and stay patient. You're already putting in the right work with interval and tempo training, which will help you improve your performance over time.

01/10/2024

The World Marathon Majors is a series of the most prestigious marathons in the world. There are currently six races in the series, known as the "Big Six" or the "Six Star" marathons:

1. Tokyo Marathon (Japan)
2. Boston Marathon (USA)
3. London Marathon (UK)
4. Berlin Marathon (Germany)
5. Chicago Marathon (USA)
6. New York City Marathon (USA)

These races are known for attracting elite runners as well as amateur marathoners from around the globe. Completing all six of these marathons earns runners the coveted "Six Star Finisher" medal.

01/10/2024

Running Is My Therapy 🔋🔋

29/09/2024

❤️❤️

28/09/2024

1 Day To Go
BERLIN MARATHON

17/09/2024

15/09/2024

Copenhagen Half Marathon:

Jakob Ingebrigtsen does officially cross the line to complete his half marathon debut in Copenhagen in 63:13.

He went out with the leaders on 58:00 pace, and does finish the race despite stopping a couple times and slowing down significantly after the 10k mark.

14/09/2024

The season is not over yet. I will be running my first half marathon tomorrow morning at 😅⚡️

14/09/2024

What's your running goal this season 🤔?

29/11/2023

Running and VO2MAX: Enhancing Endurance and Performance

Running is not just a recreational activity; it is a highly demanding physical exercise that engages various muscle groups, challenges cardiovascular fitness, and builds overall endurance. One crucial aspect of running that determines an individual's fitness level and potential for improvement is their VO2MAX.

Understanding VO2MAX

VO2MAX refers to the maximum amount of oxygen an individual can utilize during intense exercise. It is often considered the gold standard measure of aerobic fitness and is an excellent indicator of an athlete's endurance capacity. This term originates from "VO2," which stands for volume of oxygen, and "MAX," which denotes maximum capacity.

The human body requires oxygen to produce energy through aerobic metabolism. During running, as the intensity increases, the muscles demand more oxygen. Thus, an efficient cardiovascular system and the body's ability to utilize oxygen become critical for performance.

Importance of VO2MAX in Running

VO2MAX has a direct impact on one's running abilities and overall performance. Here are some key reasons why it is crucial:

1. Endurance: VO2MAX represents an individual's aerobic capacity. A higher VO2MAX means the body can supply oxygen to the muscles more efficiently, allowing them to perform longer before fatigue sets in. Consequently, runners with higher VO2MAX are better equipped to endure long distances.

2. Speed: Oxygen utilization is directly related to energy production, and therefore, a higher VO2MAX allows for a greater supply of energy to the muscles. Runners with a higher VO2MAX generally have the potential to run at faster speeds.

3. Training Potential: Monitoring and improving VO2MAX enables athletes to track their progress and optimize training plans. By assessing the impact of different workouts on their VO2MAX, runners can tailor their training regimen to enhance their aerobic capacity and endurance.

How to Improve VO2MAX

Since VO2MAX is a crucial factor in running performance, runners often strive to enhance this capacity. Here are some effective ways to boost VO2MAX:

1. Interval Training: Incorporate high-intensity workouts that alternate between periods of high effort and rest. These intervals challenge the cardiovascular system and help improve oxygen utilization, which in turn enhances VO2MAX.

2. Long Runs: Endurance training is fundamental to improving VO2MAX. Consistent long runs at a moderate pace train the body to adapt to sustained exercise, gradually increasing the cardiovascular capacity.

3. Tempo Runs: These runs involve sustained efforts at a difficult pace, slightly faster than race pace. Tempo runs improve lactate threshold, allowing runners to sustain high-intensity efforts for longer durations, and ultimately boost VO2MAX.

4. Cross-Training: Incorporating cross-training activities such as cycling, swimming, or rowing enhances overall cardiovascular fitness and can contribute to improving VO2MAX.

5. Consistency and Progression: Consistent training, gradually increasing workout intensity over time, and avoiding excessive fatigue are key to developing a higher VO2MAX.

Conclusion

Understanding the significance of VO2MAX in running can greatly benefit athletes and fitness enthusiasts. By actively working to improve their aerobic capacity, runners can enhance endurance, speed, and overall performance. Implementing a well-rounded training plan that includes a range of exercises, along with maintaining consistency and progression, will help individuals elevate their VO2MAX and take their running to new heights. So, lace up your running shoes, train smart, and embrace the journey towards a better VO2MAX and a stronger, fitter you.

If you like it Share it 🥰

22/11/2023

How to Improve Your Running Skills

Running is one of the simplest and most popular aerobic exercises that you can do to stay fit and healthy. But it can be challenging for beginners and experienced runners alike to improve their performance. Whether you’re looking to run longer distances, faster, or just to get in better shape, there are a few ways that you can improve your running skills and boost your performance.

1. Set Realistic Goals

Setting realistic goals is the first step to improving your running performance. Whether you aim to improve your speed, endurance, or both, make sure to set achievable goals that are tailored to your fitness level and experience. Be specific about what you want to achieve and give yourself a realistic timeline to achieve your goals.

2. Plan Your Workouts

Planning your workouts is crucial if you want to enhance your running skills. Create a training plan that includes running days, rest days, and workout routines that will help you improve your strength, speed, and endurance. Make sure to include both cardiovascular exercises and strength training exercises in your routine to help you build muscle, burn fat, and increase your stamina.

3. Monitor Your Progress

Monitoring your progress is a great way to stay motivated and track your running performance. Keep a running log or use a fitness app to track how far and how fast you run, as well as how many calories you burn. This will help you monitor your progress over time and make any necessary adjustments to your training plan accordingly.

4. Fuel Your Body

It’s important to fuel your body with the right nutrients if you want to improve your running performance. Eating a balanced diet that is rich in carbohydrates, protein, and healthy fats will provide your body with the energy it needs to run longer distances and faster speeds. Also, make sure to stay hydrated by drinking water before, during, and after your workouts.

5. Invest in Good Running Gear

Investing in good running gear is essential if you want to improve your running performance. Make sure to wear comfortable and supportive running shoes that fit your feet properly. Wear moisture-wicking clothes that allow your skin to breathe and help you stay cool during your workouts.

In conclusion, improving your running performance isn't an overnight process. But by setting realistic goals, planning your workouts, monitoring your progress, fueling your body with the right nutrients, and investing in good running gear, you can improve your performance and reach your fitness goals. Remember, consistency is key, so make sure to stick to your training plan and enjoy the journey. Happy running!