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What is Drone Pacing? 𖥂
Welcome to the September 2025 edition of Strides ‘n’ Miles, Traxamo’s newsletter. The 2025 Berlin Marathon is set for September 21, and registration for the 130th Boston Marathon Qualifier opens today, September 8, 2025. This month, we explore Drone Pacing, diving into its benefits and drawbacks. In our Training Corner, we revisit the essentials of strength training for runners. Enjoy this month’s newsletter 🏃♂️
In this month's edition:
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MEME CORNER 😆
Image Credit - Reddit
World Marathon Majors Corner
The 2025 TCS Sydney Marathon, held on August 31, was a landmark event as it marked the race’s debut as the seventh Abbott World Marathon Major. Here are the key highlights:
Historic World Marathon Major Status: The Sydney Marathon became the seventh member of the prestigious Abbott World Marathon Majors series, joining Tokyo, Boston, London, Berlin, Chicago, and New York. This was a significant milestone, achieved after a three-year candidacy process, elevating its global profile.
Record Participation: A record-breaking 35,000 runners from 156 countries participated, making it the largest marathon ever held in Australia. This was a substantial increase from 25,000 finishers in 2024 and 5,300 in 2022, with 32,959 completing the race.
Elite Race Winners and Course Records:
Men’s Race: Ethiopia’s Hailemaryam Kiros won in a course record time of 2:06:06, the fastest marathon ever run on Australian soil, beating the previous record by 12 seconds. Addisu Gobena (Ethiopia) was second at 2:06:16, and Tebello Ramakongoana (Lesotho) took third at 2:06:47.
Women’s Race: Sifan Hassan of the Netherlands, a three-time Olympic medalist, won in a course record time of 2:18:22, shattering the previous women’s record by over three minutes. Brigid Kosgei (Kenya) finished second at 2:18:56, and Workenesh Edesa (Ethiopia) was third at 2:22:15.
Notable Elite Performances: Double Olympic champion Eliud Kipchoge finished ninth in the men’s race with a time of 2:08:31, expressing satisfaction with his performance despite not podiuming, emphasizing the event’s role in promoting running in Australia. Australian runners Brett Robinson and Liam Adams, along with Jess Stenson, also competed, adding local flair to the elite field.
Economic Impact: The marathon was estimated to generate $73 million in visitor expenditure for New South Wales over the next three years, with a projected $300 million impact over the next decade.
The 2025 BMW Berlin Marathon, set for September 21, introduces several notable updates:
Open-Ear Headphones Allowed: For the first time, participants can use open-ear (bone conduction) headphones, ending a long-standing restriction.
Event Date Adjustment: The marathon is scheduled a week earlier than usual to avoid clashing with the German federal election originally planned for September 28, 2025.
Sustainability Focus: A 4-day public transport ticket (fare zone ABC) is included for participants, valid from September 18–21, encouraging eco-friendly travel.
Generali 5k Event: On September 20, runners can experience the final 5 kilometers of the marathon course during the Generali 5k, with registration open until September 16.
JOYBOX Digital Mailbox: A new digital platform, JOYBOX, serves as a virtual mailbox for participants to access marathon-related information and updates.
Qualifying period for 2026 Boston Marathon, held on April 20, 2026 ends on September 7th, 2025. Below are the key timelines and details for qualification (Check BAA website for the latest information)
Qualifying Window: The qualifying period for the 2026 Boston Marathon opened on September 1, 2024, and closes on September 12, 2025, at 5:00 p.m. ET. Runners must complete a marathon within this window to submit a qualifying time.
Registration Period: Qualifier registration takes place from September 8 to September 12, 2025, through the Boston Athletic Association’s (B.A.A.) online platform, Athletes’ Village. Registration is not first-come, first-served, and applications are accepted until 5:00 p.m. ET on September 12.
Qualifying Standards: The B.A.A. tightened qualifying times for 2026 by five minutes for runners aged 18–59, while standards for those 60 and older remain unchanged. Times are based on the runner’s age on April 20, 2026, and must be achieved on a USA Track & Field or equivalent certified course, using net (chip) time. Qualifying times are stricter than in previous years due to increased demand and faster marathon performances globally.
Field Size and Cutoff: The 2026 Boston Marathon has a field size of approximately 30,000, with about 80% of entries reserved for time qualifiers. Meeting the qualifying standard does not guarantee entry due to field size limits. The B.A.A. ranks applicants by how much faster they are than their qualifying time, and a cutoff time is applied if applications exceed available spots. For 2025, the cutoff was 6:51 faster than the standard, with 36,406 applicants and 24,069 accepted. The 2026 cutoff is estimated to be lower due to stricter standards but could still require a buffer of at least 5 minutes.
Notification: Applicants will be notified of acceptance or non-acceptance in early October 2025 after the B.A.A. verifies qualifying times. Accepted runners’ credit cards are charged the non-refundable entry fee only upon confirmation.
Double-Dip Opportunity: Races run on September 6–7 or September 13–14, 2025, may qualify for both the 2026 and 2027 Boston Marathons due to overlapping qualifying windows.
Downhill Course Adjustments (for 2027): Starting with the 2027 Boston Marathon (qualifying window opens September 13, 2025), times from courses with a net downhill of 1,500–2,999 feet will incur a 5-minute penalty, 3,000–5,999 feet a 10-minute penalty, and 6,000+ feet will not be eligible. This rule does not apply to 2026 but may influence race choice for future planning
TECH CORNER
Image Credit - Grok
What is Drone Pacing? Drones are emerging as innovative tools for pacing in running, particularly in endurance sports like marathons and long-distance training. They fly at a set speed to guide runners, provide real-time feedback, and record performance for post-run analysis. Below is a detailed outline of how drones are used for pacing, the technology involved, their advantages and disadvantages, and what’s required to get started.
1. How Drones Are Used for Pacing in Running
Pace Setting: Drones are programmed to fly at a consistent speed and altitude, acting as a moving target for runners to follow. They maintain a steady pace (e.g., 5:00 min/km for a marathon) to help runners avoid starting too fast or slowing down unintentionally.
Real-Time Feedback: Equipped with cameras and sensors, drones can relay live data (e.g., pace, distance, heart rate) to a runner’s smartwatch or AR glasses, offering immediate pacing adjustments.
Video Recording for Reflection: Drones capture aerial footage of runners, enabling post-run analysis of form, stride, and pacing strategy to improve performance.
Motivational Tool: By providing a visual cue, drones can psychologically motivate runners to maintain pace, especially during solo training or races without pacers.
Customizable Routes: Drones can follow pre-programmed routes via GPS, guiding runners on varied terrains (e.g., trails, roads) while maintaining consistent pacing.
2. Technology Used in Drones for Pacing
Drone Types:
Multi-Rotor Drones: Common for pacing due to their ability to hover, maneuver, and fly at low altitudes (e.g., DJI Mavic series). Ideal for short to medium distances but limited by battery life (20–30 minutes).
Fixed-Wing Hybrid VTOL Drones: Combine long-range flight with vertical takeoff/landing, suitable for longer runs but less maneuverable.
Sensors and Navigation:
GPS and RTK (Real-Time Kinematics): Ensure precise positioning and pacing accuracy, critical for maintaining consistent speed.
Cameras and FPV (First-Person View): High-resolution cameras (e.g., 4K) for video recording and live streaming to coaches or apps.
Infrared/Thermal Sensors: Monitor environmental conditions or runner biometrics (e.g., body heat) for safety and performance insights.
Power Systems:
Lithium-Polymer (LiPo) Batteries: Common for multi-rotor drones, offering 20–45 minutes of flight time.
High-Energy-Density Batteries: Semi-solid-state or ultra-high-voltage Li-ion batteries (up to 350 Wh/kg) extend flight times for longer runs.
Solar or Hybrid Systems: Emerging for long-endurance drones but less common for pacing due to size and cost.
Software and AI:
Flight Controllers: Optimize speed, altitude, and route tracking for precise pacing.
AI Analytics: Analyze video and sensor data to provide real-time pacing advice or post-run insights (e.g., Google DeepMind’s PH-LLM for performance prediction).
App Integration: Connects drone data to apps like Strava or custom dashboards for real-time feedback and post-run analysis.
Communication Systems:
Bluetooth/Wi-Fi: Streams live data to runner’s devices or coaches.
Beyond Visual Line of Sight (BVLOS): Enables drones to operate over long distances, useful for marathon pacing.
3. Advantages of Drones for Pacing
Consistent Pacing: Drones maintain precise speeds, reducing human error compared to traditional pacers, improving race performance by up to 5–10%.
Aerial Perspective: Captures unique angles for form analysis, helping runners correct inefficiencies (e.g., overstriding) and enhance technique.
Flexibility Across Terrains: Unlike treadmills, drones support outdoor running on diverse surfaces, simulating race conditions.
Motivation and Engagement: A flying pacer provides a dynamic, gamified experience, encouraging runners to stay on pace, especially during solo sessions.
Data-Driven Insights: Combines pacing with real-time metrics (e.g., heart rate, cadence) and post-run video for comprehensive performance review.
Accessibility for Solo Runners: Eliminates reliance on human pacers, ideal for remote or independent training.
4. Disadvantages of Drones for Pacing
Limited Battery Life: Multi-rotor drones typically last 20–45 minutes, insufficient for long-distance runs like marathons (2–4 hours). Fixed-wing or hybrid drones may extend to 1–8 hours but are costlier.
Regulatory Restrictions: Drone use is subject to aviation laws (e.g., FAA Part 107 in the U.S.), requiring permits, no-fly zone awareness, and operator certification.
High Costs: Professional-grade drones with pacing capabilities (e.g., DJI Phantom, Autel EVO) cost $500–$2,000+, excluding maintenance and accessories.
Weather Sensitivity: Drones struggle in strong winds, rain, or extreme temperatures, potentially disrupting pacing sessions.
Technical Complexity: Operating drones requires training, and malfunctions (e.g., sensor failures) can interrupt training.
Privacy and Safety Concerns: Aerial filming raises privacy issues for runners and bystanders; crashes or misuse pose safety risks.
Limited Maneuverability: Fixed-wing drones, while longer-lasting, lack the agility of multi-rotor drones, making them less ideal for dynamic pacing on complex routes.
Getting Started: Practical Steps
Research Local Regulations: Visit aviation authority websites (e.g., FAA, CAA) for drone laws and certifications.
Select a Drone: Choose a multi-rotor model for short runs or a hybrid VTOL for longer sessions, balancing cost and features.
Enroll in Training: Take a drone piloting course or use online resources (e.g., YouTube tutorials, DJI Academy).
Test in Controlled Settings: Practice in open fields to master pacing and video capture before using in races or complex routes.
Integrate with Running Apps: Sync drone data with platforms like Strava for seamless performance tracking.
Join Communities: Engage with drone-running groups (e.g., Reddit, local clubs) for tips and shared experiences.
TRAINING & NUTRITION CORNER
Strength training is a critical component for runners aiming to enhance performance, prevent injuries, and improve overall running efficiency. Unlike endurance training, which focuses on cardiovascular fitness and stamina, strength training targets muscular strength, power, and stability. For runners, it complements aerobic workouts by improving running economy (the energy required to maintain a given pace), increasing speed, and reducing the risk of common injuries such as shin splints, IT band syndrome, and knee pain. It also enhances muscle coordination and balance, which are essential for maintaining form during long runs or challenging terrains.Strength training for runners typically focuses on functional movements that strengthen the lower body (quads, hamstrings, glutes, calves), core (abs, obliques, lower back), and, to a lesser extent, upper body for better posture and arm drive. Programs often emphasize compound exercises that mimic running mechanics, improve power output, and build resilience against repetitive impact. Benefits include stronger connective tissues, better joint stability, and improved recovery. Runners should aim for 2–3 strength sessions per week, ideally on non-running or lighter running days, with a focus on proper form and progressive overload to avoid over training.
Here is a list of top 3 Strength Training Exercises for Runners:
Squats
Why: Squats strengthen the quadriceps, hamstrings, glutes, and core, which are essential for powerful strides and hill running. They improve knee stability and mimic the lower body mechanics of running.
How: Stand with feet hip-width apart, toes slightly out. Lower your hips until thighs are parallel to the ground, keeping knees behind toes and chest upright. Push through heels to return to standing. Perform 3 sets of 10–15 reps with bodyweight or added resistance (dumbbells/barbell).
Single-Leg Romanian Deadlifts
Why: This exercise targets the hamstrings, glutes, and core while improving balance and unilateral strength, addressing muscle imbalances common in runners. It enhances stability during the single-leg stance phase of running.
How: Hold a dumbbell or kettlebell in one hand, stand on the opposite leg, and hinge at the hips, lowering the weight toward the floor while extending the free leg backward. Keep the back straight and return to standing. Do 3 sets of 8–12 reps per side.
Plank Variations (Standard or Side Plank)
Why: Planks build core strength and stability, which are crucial for maintaining posture and efficient running form, especially during fatigue. A strong core reduces energy waste and lowers injury risk.
How: For a standard plank, hold a push-up position with elbows under shoulders, body in a straight line, and core engaged. For side planks, balance on one forearm, stacking feet, and lift hips. Hold for 30–60 seconds per set, 3 sets total, alternating sides for side planks.
These exercises are effective, runner-specific, and can be scaled for beginners or advanced athletes by adjusting resistance, reps, or stability challenges (e.g., adding a Bosu ball). Always prioritize form to maximize benefits and minimize injury risk
WHAT’S NEW AT TRAXAMO
If you are in New York for the 2025 NYC Marathon and will be open to a group meet up, respond to this email. Exact details to follow.
It was little slow in August publishing conversations on What Runs a Run podcast, stay tuned as we have a some fascinating conversations in queue to be published in the next couple of weeks.
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