Sydney Marathon joins World Majors, now what?

Welcome to November ‘24 version of 'Strides ‘n’ Miles' - a monthly newsletter by Traxamo. On November 3, 2024, the Sydney Marathon officially became the seventh member of the Abbott World Marathon Majors (AWMM) family. We delve into what this milestone means for runners pursuing the coveted six-star status. In our training corner, we examine the advantages and disadvantages of incorporating slow running into your regimen. Additionally, we discuss the impact of beets on athletic performance, providing essential insights for those looking to integrate them into their training plans. Enjoy this month's edition!

In this month’s email:

• Meme Corner 😃 

• What it means by Sydney Marathon becoming 7th Major? 🏃‍♂️ 

• In Training Corner - pros and pons of slow running?

• Beets and running 

• Elite runners update from Chicago and NYC Marathon

• Community Spotlight - Charlotte Running Club in North Carolina

MEME CORNER

PLANNING CORNER

On November 3, Abbott World Marathon Majors CEO Dawna Stone said “I am thrilled that Sydney will become the seventh Abbott World Marathon Major,” Sydney Marathon, which will take place on Aug 31, 2025 is the largest marathon in Oceania with 20000+ finishers in this years race on Sep 15, 2024. If you are chasing six star, there are a couple of things to note:

• Current Six Star program will remain as it is today which includes Berlin, Boston, Chicago, London, NYC and Tokyo marathons

• Sydney will be part of WMM’s next major milestone, the new Nine Star medal which will start when 2 more races are added to the series. Sanlam Cape Town and Shanghai marathon currently pursuing candidacy and could join WMM as early as 2026 and 2027.

Thanksgiving is around the corner, it means Turkey Trots all over the country where a lot of running journey begins. Here are some of the cool races during rest of November:

Find the list of upcoming marathons near you on Abbott World Marathon Majors Race Directory.

Here are some more resources to plan for your next race:

• 2024 Half Marathons Calendar - USA - https://www.halfmarathons.net/race-calendar/

• International Marathons and Distance - https://aims-worldrunning.org/calendar.html

• Upcoming Marathons in USA - https://runningintheusa.com/classic/list/map/marathon/upcoming

TECH + TRAINING CORNER

Slow running has gained popularity in recent years, and while it offers numerous benefits, there are also some potential drawbacks to consider. Here’s a breakdown of the pros and cons of slow running:

Pros of Slow Running

1. Reduced Injury Risk: Slow running minimizes the impact on joints and muscles, significantly lowering the risk of injuries such as strains or overuse injuries. This is particularly beneficial for beginners or those recovering from injury

2. Improved Endurance: Training at a slower pace helps build aerobic capacity and muscular endurance. It allows runners to cover longer distances without excessive fatigue, enhancing overall stamina

3. Enhanced Recovery: Slow runs promote recovery by increasing blood flow to muscles without adding significant stress. This can help flush out lactic acid and reduce soreness after more intense workouts

4. Better Running Form: Slower paces allow runners to focus on their technique and form, which can lead to improved efficiency and reduced risk of injury over time

5. Increased Aerobic Efficiency: Slow running encourages the body to utilize fat as a primary fuel source, enhancing metabolic efficiency. This adaptation allows runners to sustain longer efforts without relying heavily on glycogen stores

6. Mental Benefits: Slow running can be more enjoyable and less stressful, allowing for social interactions or simply enjoying the environment. It can also help develop mental resilience by teaching runners to push through discomfort at a manageable pace

7. Foundation for Speed: Incorporating slow runs into training can paradoxically improve speed over time, as they build a strong aerobic base that supports faster running when needed

Cons of Slow Running

1. Potential for Plateauing: If all training is done at a slow pace without incorporating faster efforts, runners may experience stagnation in their performance levels, leading to a plateau in fitness gains

2. Misinterpretation of Effort: Some runners may struggle with the concept of slow running, feeling that they are not getting a workout if they are not pushing themselves hard enough. This mindset can lead to frustration or inconsistency in training

3. Time Commitment: Slow runs often require longer durations to achieve the same distance as faster runs, which may not fit into everyone's schedule or training plans

4. Social Pressure: In competitive environments or among faster peers, there may be pressure to run at quicker paces, making it challenging for some individuals to stick to their slow running regimen

In summary, while slow running offers numerous advantages such as reduced injury risk and improved endurance, it is essential for runners to find a balance in their training that includes varied paces to optimize performance and avoid stagnation.

NUTRITION & DIET CORNER

Beets, particularly in the form of beet juice, have gained attention for their potential benefits in enhancing athletic performance, especially among runners. The primary active components in beets that contribute to these effects are nitrates, which are converted into nitric oxide in the body. This process has several physiological benefits that can improve endurance and speed during physical activities.

Benefits of Beets for Runners

1. Improved Performance: Numerous studies indicate that beet juice can enhance running performance by increasing efficiency and endurance. For instance, runners who consumed beet juice before races experienced reductions in their race times—up to 1.5% faster in 5K event

   A systematic review found that beet juice supplementation improved endurance by extending the time to exhaustion and increasing the distance covered during exercise

2. Mechanism of Action: The nitrates in beets help dilate blood vessels, which enhances blood flow and oxygen delivery to muscles. This increased efficiency means that less energy is required for the same level of exertion, allowing athletes to perform better with reduced fatigue

   Specifically, nitric oxide helps improve muscle efficiency and reduces the oxygen needed for physical activity

3. Optimal Timing and Dosage: For maximum benefit, it is recommended that athletes consume beet juice 2-3 hours before training or competition. The effective dosage typically ranges from 350 mg to 600 mg of nitrate, which can be achieved through concentrated beet juice shots or a substantial amount of whole beets

4. Potential Downsides: While beet juice is generally safe, some individuals may experience gastrointestinal discomfort or changes in urine color (which can complicate hydration assessments). It's advisable for athletes to test beet juice during training sessions before using it in competitions

5. Research Findings: A meta-analysis covering various studies highlighted that while beet juice can provide performance benefits for recreational athletes, its effects might vary based on factors like sex and training status. For example, some studies found limited effectiveness among elite athletes or women due to insufficient sample sizes

Conclusion

In summary, beets and beet juice present promising benefits for runners looking to enhance their performance through nutritional means. By leveraging the power of nitrates, athletes can potentially improve endurance, speed, and overall exercise efficiency. However, individual responses may vary, and it is recommended to incorporate beet juice into training regimens cautiously to assess personal tolerance and effectiveness.

ELITE CORNER

In the past 30 days, 2 World Marathon Majors took place; Chicago Marathon on October 8, 2024 and New York City Marathon on November 3, 2024. Here are the key elite runners highlights from this both iconic races:

2024 Chicago Marathon

The 2024 Chicago Marathon saw some remarkable performances and historic achievements. Here are the key highlights from the elite races:

Women's Race

Ruth Chepngetich of Kenya made history by winning the women's race in a world record time of 2:09:56

This incredible performance marked several milestones:

• First woman to break the 2:10 barrier in a marathon

• New world record, surpassing the previous mark of 2:11:53

• Fastest half marathon split ever run on American soil (1:04:16)

The top three finishers in the women's race were:

1. Ruth Chepngetich (Kenya) - 2:09:56

2. Sutume Kebede (Ethiopia) - 2:17:32

3. Irine Cheptai (Kenya) - 2:17:52

Notable American performances included Susanna Sullivan finishing 7th in 2:21:56 and Lindsay Flanagan placing 9th in 2:23:41

Men's Race

The men's race was won by John Korir of Kenya in a time of 2:02:43, the second-fastest time in Chicago Marathon history

. The top three finishers were:

1. John Korir (Kenya) - 2:02:43

2. Huseydin Mohamed Esa (Ethiopia) - 2:04:39

3. Amos Kipruto (Kenya) - 2:04:50

CJ Albertson was the top American finisher, placing 7th with a personal best of 2:08:17

Wheelchair Races

In the wheelchair divisions, the winners were:

• Men: Marcel Hug (Switzerland) - 1:25:54

• Women: Catherine Debrunner (Switzerland) - 1:36:12

The 2024 Chicago Marathon showcased world-class performances across all elite categories, with Chepngetich's world record standing out as the defining moment of the event.

2024 NYC Marathon

The 2024 New York City Marathon featured exciting finishes in both the men's and women's elite races. Here are the key highlights:

Women's Elite Race

Sheila Chepkirui of Kenya emerged victorious in her New York City Marathon debut, winning the women's race with a time of 2:24:35

The race came down to a thrilling final mile in Central Park, where Chepkirui managed to pull away from defending champion Hellen Obiri

This marks Chepkirui's first marathon major win, as she successfully transitioned from being a 5000m and 10,000m runner

The top three finishers in the women's race were:

1. Sheila Chepkirui (Kenya) - 2:24:35

2. Hellen Obiri (Kenya) - 2:24:39

3. Vivian Cheruiyot (Kenya) - 2:25:21

Kenya swept the podium in the women's race, with 41-year-old Vivian Cheruiyot impressively finishing third

Men's Elite Race

In the men's race, Abdi Nageeye of the Netherlands claimed victory with a time of 2:07:39

Nageeye's win came after an intense battle with 2022 champion Evans Chebet, whom he outsprinted in the final stretch through Central Park

This marks Nageeye's first marathon major title.The top finishers in the men's race were:

1. Abdi Nageeye (Netherlands) - 2:07:39

2. Evans Chebet (Kenya) - 2:07:45 (6 seconds behind)

3. Albert Korir (Kenya) - Not specified in the given information

Notably, defending champion Tamirat Tola of Ethiopia finished fourth

Wheelchair Races

In the wheelchair divisions:

• Men's: Daniel Romanchuk of the USA won with a time of 1:36:31, reclaiming the title he last won in 2019

• Women's: Susannah Scaroni of the USA won with a time of 1:48:05, regaining the title she first won in 2022

The 2024 New York City Marathon once again proved to be a thrilling event, showcasing world-class performances across all categories under ideal weather conditions, with temperatures in the low 40s at the start of the race

COMMUNITY SPOTLIGHT

The Charlotte Running Club (CRC) is a dynamic and inclusive organization dedicated to fostering a strong running community in Charlotte, NC. Established in 2009, CRC welcomes a diverse range of members, from lifelong competitive runners to those just starting their fitness journey.

Key Features of the Charlotte Running Club:

• Community Building: The club's mission is to build a healthier community through running. It connects members with various running opportunities, including fun runs, workouts, and races suitable for all ages and abilities.

• Social Engagement: CRC emphasizes the importance of social interactions beyond running. Members participate in regular social events that allow them to connect and build friendships outside of their training.

• Volunteerism: The club actively engages in community service, volunteering at local parks and coaching with community running organizations. This commitment to giving back helps improve the overall running environment in Charlotte.

• Member Benefits: Joining CRC offers numerous advantages, including a monthly newsletter, access to group runs organized via Facebook groups, discounts at local running stores, and reduced fees for club races.

• Open Membership: While membership is encouraged, many events are open to non-members, allowing anyone interested in running to participate without the pressure of joining immediately.

The Charlotte Running Club is more than just a place to run; it serves as a supportive network that motivates individuals to achieve their personal bests while enjoying the camaraderie of fellow runners. Whether you're looking to improve your fitness or simply want to meet like-minded people, CRC provides an inviting atmosphere for all. For more information or to join, visit CharlotteRunningClub.org

WHAT’S NEW AT TRAXAMO

We recently sat down with Brad Kroll and Conor Gay from Marathonfoto, leaders in race day photography. Check out the full conversation below:

Also, we are busy with the upcoming mini pod series on Traxmo - Fundraising in 26.2. Stay tuned!

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