If you have any interest in the sport of running, you already know the mythical 2-hour barrier for the marathon has fallen. As this blog is not for news reporting, and this happened barely 36 hours before this writing, I want to share a reflection and perspective on what these results at the London Marathon mean for our sport.
Sure, super shoes help, but they are not what make Sebastian Sawe an elite runner (From RW Instagram feed)
When I ran my first marathon in 1983, the world record was 2:08:34 (Derek Clayton, 1969). Then, it started falling little by little. First by a few seconds, then surprisingly faster. As it approached the 2-hour mark, Nike put on the Eliud Kipchoge show in 2019, where he ran 1:59:40. Sure, it wasn’t official, and it wasnât supposed to be. But it proved that a sub-2 was physiologically possible. And now it has happened in competition.
Was it the Super shoes?
Some would like to think that with shoes acting like springs, these new records mean nothing. As a purist, I would love to think that too, but we live in a world where progress, innovation, and new technologies are an intrinsic part of our lives, and we must accept it. If we didnât, Formula One races would be on horseback, the Tour de France would be on bikes with no gears and iron frames, and running shoes would still be made of leather. The regulatory entities have taken measures to ensure certain basic conditions are met, so it is not a free-for-all. It is a step in the right direction, so we may avoid grey areas bordering cheating.
We must understand that super shoes will not make you, or me, a world-record contender. These runners are the best the world has ever seen. These shoes only provide the edge they need to get that little extra that puts them within the realm of possibility. They were already great runners before they tied those $500 Nikeâs at the start of the 2026 London Marathon.
Whatâs next?
Back in May 1954, Roger Bannister ran the first sub-4-minute mile. It was a matter of time before he, Wes Santee, or John Landy got there. Bannister did it first. And once it was proven physiologically possible, the sub-4s started piling up. Landy shaved 1.4 seconds off Bannister’s record just 6 weeks later. And two months later, he lowered it again. 72 years later, over 1700 runners have gone sub-4. Still an elite group, but not that exclusive.
Why am I bringing this up? Because it has now been proven possible, expect the record set by Sebastian Sawe to fall again shortly and often. Just as Bannister, Sawe will always be remembered as the first. He is the Neil Armstrong of the Sub-2. Yomif Kejelcha made his marathon debut going sub-2, but 11 seconds behind, so he will always be the Buzz Aldrin of the sub-2. Impressive achievement, but not the first. This will not be an unbeatable record. Quite the contrary, it just established a new benchmark from where to keep improving.
I venture to predict that by the end of the year, after marathons like Valencia or Chicago, the record will fall again. And by the end of 2027, there will be 5 to 10 runners under 2.
Boston: Nike Sign Controversy
Since I am reflecting on recent events at Marathon Majors, I want to chime in on the Nike fiasco at the recent Boston Marathon. For those who donât know, Nike set up a huge sign stating âRunners Welcome. Walkers Toleratedâ, which sparked severe backlash and was quickly removed.
This is the controversial sign placed by Nike in Boston during Marathon week.
Was it insensitive? Was it stupid? Did Nike assume responsibility? Can you do something about it if you were offended? Yes, yes, yes, and yes.
First: No race states that you canât walk. Until then, walk all you want. Orlando Pizzolato won the NYC Marathon in 1984 and walked. Nobody cried foul. Gelindo Bordin slowed down, walked, and was not stripped of his Olympic marathon gold medal in 1988. Want to walk? Walk! And donât give a s*#% about what Nike has to say about it.
What really bothered me about this fiasco was the âoffended professionalsâ taking it to social media. Those who enjoy feeling upset on your behalf so they can feel morally superior as they fight for âwhatâs rightâ. Most of those calling for the pitchforks had no stake in running, Boston, or Nike.
Just like you and me, Nike is protected by the First Amendment to make as many stupid statements as they please. Offended? Act. Donât purchase a Nike product ever again. Show up at their headquarters in Beaverton and picket. A friend of mine didnât like it and sold her Nike stock. She didnât pout on Instagram; she took a stand.
Conclusion: Feel offended? Act or shut up! Pouting on social media is not taking action.
Please share your thoughts in the comment box below.
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I was recently reading a book by an author Iâve known for years, yet somehow never truly delved beyond his famous running quotes and the occasional column: Dr. George Sheehan.
Personal Best by Dr. George Sheehan
Dr. Sheehan was a physician, but his legacy lives on in running. A passionate marathoner and prolific writer, he captured the soul of the sport through his columns and books. He did not just write about miles, but about purpose, identity, and the human spirit. His words helped generations of runners live training not as exercise, but as a path to self-discovery.
Despite passing away in 1993, his legacy as one of the most influential running writers ever is undeniable. He wrote 12 books, starting in 1972.
A chapter from âPersonal Best,â published in 1989, caught my attention because it proposes segmenting our athletic experience. Even though it is nothing revolutionary, stating the obvious reveals its genius.
The original text reads:
âThe athletic experience can be divided into three parts. One is the preparation, the training of the body. Two is the event, the challenging of the self. And three, is the aftermath. And for the runner, the ultimate athletic experience is the marathon. It takes training and challenging and creating to the absolute limits.â
In 54 powerful words, we are invited to deconstruct our running lives and turn it into a rewarding yet challenging process for exploring our limits.
Letâs break it down so we can squeeze every morsel of our athletic journey.
1 – TRAINING OF THE BODY
While we may certainly enjoy better PRs in our favorite distances, we can choose from two approaches. Running ourselves to the ground and having a short career or taking the time to prepare so our body can be strong, resilient, and injury-resistant.
Living for the challenge of competition and craving the adrenaline rush of finish lines are part of the allure of the journey. Sheehan once said, âRacing is the lovemaking for the runner. It is hard to pass upâ. And I agree. But to keep doing it constantly, year after year, we must teach the body.
It takes time, planning, and execution. It is a long road with no shortcuts. So, we’d better be smart and make the process enjoyable, or we wonât last the distance.
2 – CHALLENGE OF THE SELF
Ok. Here it is: The challenge. For us runners, it is usually racing, but it could be whatever gets your endorphins going. This is your personal journey. It may be breaking 20 or 30 in the 5K; or how far you can go before collapsing. The point is that you are in charge. You canât run to fulfill someone elseâs dream.
For Dr. Sheehan, the epitome of this challenge is the marathon: âThe marathon fills our subconscious with this gospel. Taking a well-trained body through a grueling 26.2-mile race does immeasurably more for the self-concept and self-esteem than years with the best psychiatrist.â
The challenge of the self is an ever-changing target. Every success should create a new goal. Every failure (and they will happen) should trigger a reevaluation of the processes or even the goals. The challenge of the self is the most rewarding part of the journey.
Enjoying the process will be more rewarding than a wall full of medals, but if you play it smart, you can have both (ChatGPT Image)
3 – THE AFTERMATH
Every running cycle, every accomplished goal, every medal displayed on your wall, every PR, every time we fell short, or every time we just had fun with our friends is an opportunity to reap rewards from our efforts. And the more prepared you are for the journey, the longer and more enjoyable it will be.
In the same writing that gave birth to this blog post, Dr. Sheehan states: âThe long-distance race is a struggle that results in self-discovery. It is an adventure into the limits of the self, representing for runners what has been called the moral equivalent of warâa theater for heroism, where the runner can do deeds of daring and greatness.â
My takeaway is that running can be a worthwhile, ever-changing journey if you allow it to be. But you must be purposeful and flexible, especially as you achieve your goals and pursue new ones as you get older. Enjoying the process will be more rewarding than a wall full of medals, but if you play it smart, you can have both.
Please let me know your thoughts in the comment box below.
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When it comes to running, cadence is one of those parameters everyone can relate to, as the concept is straightforward. Yet, upon deeper inspection, most people have no idea what to do with it. It’s a bit like BMI (body mass index): Okay, it’s 29.6. Great! Now what?
Cadence is not a one-size-fits-all parameter (Image by Chat GPT)
The right running cadence can help reduce fatigue, become a more efficient runner, avoid injuries such as shin splints, and thus allow you to run longer. And while higher cadence can be beneficial, it is not the secret sauce that is missing from your training. And, if you donât know what youâre doing, cutting your stride indiscriminately is not without its consequences.
Cadence is a simple, straightforward concept: the number of steps you take per minute. Each step starts when one leg touches the ground and ends when the other does. It measures both sides, and most running watches quantify it as a standard function. While most everyday runnersâ cadence is around 160-170ish, it is usually higher for elite and track athletes. Thereâs even a myth about the âmagic 180 cadence.â
The idea that all runners should aim for 180 steps per minute for maximum efficiency is traced back to observations by exercise physiologist and coach Jack Daniels during the 1984 Olympics. Daniels counted the cadence of elite distance runners and found that most were running at about 180 steps per minute, or slightly higher. His observation was descriptive, not a universal prescription. However, as the finding spread through coaching circles, books such as Daniels’ Running Formula, and running watches that track cadence, the nuance was lost. What began as an observation of elite runners gradually became gospel among many recreational runners.
The problem with 180 is that only a tiny fraction of runners will ever become Olympians. So, while 180 is indeed a great cadence, it depends on factors such as height, weight, leg length, structural issues, and now even shoes. The runner pushing a sub-3 marathon, wearing carbon-plated shoes, has different mechanical requirements than one aiming for his first sub-30 5K. You canât expect both to run at a 180 turnover.
If you take away one thing from this post, may it be getting rid of that 180 myth. While it is a great cadence, it is not a magic pill that will have you winning marathons next year. Past and present elite distance runners have succeeded without 180. Meb Keflezighi, Galen Rupp, and Frank Shorter won Olympic marathon medals and were all most efficient in the low 170s. Bill Rodgers won four Bostons and four New Yorks between 160 and 170. Paula Radcliffe set the marathon world record, also around 170.
Cadence is not a magic pill to solve all your running problems and have you set world records (Image by Grok)
Varying your cadence must have a clear intention; it is not just upping the number for the sake of more-is-better. Changing your mechanics without a purpose is a recipe for injury.
Bryan Heiderscheit, PhD, Director of the Runnersâ Clinic at the University of Wisconsin Sports Medicine Center, explains: âResearch shows that when runners increase their turnover, they reduce the impact on their knees and hips and often improve their stride mechanics. Increasing turnover will help the chances of your foot landing closer to or underneath your pelvis, reducing overstriding tendencies, and increasing your lower extremity stiffness with less bounce and braking in your steps.â
That said, reducing your stride to increase your cadence while still overstriding wonât help you at all. Quite the contrary. You will be overstriding more often, speeding up your breaking point, and thus increasing your risk of injury.
“If you’re going to increase your step rate, also try to land with your foot closer under your hips,” Heiderscheit says. “You don’t want to keep reaching in front of yourself.” Jonathan Beverly compliments the idea by stating: âMy experience as a runner and coach confirms this: A faster cadence comes, in fact, as you learn to run tall, land closer, and push back-all part of the same process.â
In conclusion: Even though cadence is a simple concept, and the benefits of adjusting it are real, not every runner needs to do it, and not every leg malady gets solved by it. Assessing it and making a few adjustments is a good place to start, but if the issues donât subside quickly, you may want to check with a physical therapist before continuing to adjust your cadence indiscriminately. You donât want to end up with a stride that is too short for your frame, which will result not only in discomfort but in injury.
There are plenty of exercises and techniques to work properly on your cadence, but they are beyond the scope of this post. But beware: When researching online, make sure the author’s background and credentials are legitimate. Donât just do what the flavor-of-the-month influencer recommends. They may know what theyâre talking about, sure, but they may not.
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As marathon training season arrives, you may be gearing up for the autumn Marathon Majors. Or perhaps youâve chosen a less hyped, but equally fulfilling, 26.2. So, I invite you to reflect: why do you subject yourself to this funâyet masochisticâactivity? For 99% of the worldâs population, itâs the equivalent of self-flagellation.
Running a marathon is way more than an Instagram post with a medal and a goofy smile (Image by Grok)
Some run a marathon to challenge their limits. Others just for bragging rights. Some want to fulfill a personal journey: 6-Star, 50 States, or something only you know. Regardless of your reason, it wonât define your legacy, affect your paycheck, or change the respect of your loved ones. Keep it in perspective. Enjoy the process. Suffer through with a smile. Embrace the suck.
Enjoying the process so you avoid burnout is the key to any successful marathon training cycle. Sure, it will be hard, and at some point, you will suffer. Absolutely, you will have to sacrifice certain events because you must train the next day. It is a given that something will eventually hurt. And somewhere during the process, you will question your sanity. But it wonât be a fulfilling process if you burn out. If you do, it will be miserable. Not worth pursuing and easily abandoned. So, let’s avoid that. Hereâs how?
Remember why you started âș This is a personal journey, whether it’s your first or your 100th marathon. Make the training a connection to the personal reasons that brought you here. No one is forcing you to do this. Embrace failure (it will happen), grow through the struggle, and own the process.
Trust the Process, not just the pace âș While time goals are worthy and valid and marathon pace training is a key component to the puzzle, trusting the process is more important. Remember that training is about a multitude of stimuli; it is not about perfection. Hit the effort, learn from the session, donât obsess over splits. If you trust the process, you should hit the pace.
It is your race âș Focus on your progress and donât let other runners define you. Beating your friend or earning a BQ are legitimate goals. But if you focus only on those, youâll drain your joy, push too hard, or skip recovery. This is your experience, and nobody elseâs.
It is about consistency âș Consistency beats perfection every time. Miss a workout? Move forward. Focus on the next one. Flexibility is important, but donât mistake it for complacency. Obsessing over a missed long run is stressful and unproductive, especially if you did complete the other 14 of 16 in your program. Life happens.
Fueling for a marathon goes beyond race day (Image by Grok)
Fuel your body properly âș Running a marathon requires a ton of fuel, not just on race day, but throughout training. This is not the time to lose weight, try a new detox fad, or fear carbs. Make sure your body has enough energy to perform and repair, so you can keep moving forward.
Remain resilient through strength training âș Strength training supports running. It protects your muscles, improves durability, and reduces the risk of injury. What more do you need to be convinced? Donât think you can skip legs just because youâre already running. You donât want to find out why the hard way.
Respect and prioritize recovery as part of training âș Rest days and easier weeks bring adaptation. Fitness grows when training and recovery are combined. Massage and therapies are a waste if you donât prioritize sleep. Recovery gadgets are useless if you think they can replace the rest day you need. Be smart. You are not a machine. You are not indestructible.
Make sure to have fun âș As I said at the start, remember the reason you started. Donât let social pressures take over the fun and fulfillment of the journey. Donât be afraid to go easy on easy days. Run with friends and laugh. Give yourself permission for that post-run beer. Remember, your finish time is not what defines you as a human being.
Running a marathon is a formidable achievement. The 26.2 is a remarkable adversary. The challenge of training is what makes it special. So, be present, be purposeful, and above all, enjoy the process. Finishing a marathon is way more than an Instagram post showing a medal and a goofy smile.
Please share your thoughts on this subject in the comment box below.
As in every aspect of our functional lives, we pick up bad habits while running. Some are silly or quirky, while others derail important areas of our lives. They become unnoticeable the longer they remain unidentified, so we become immune to them.
Image by ChatGPT
Weâve heard about Major League pitchers getting drilled because a certain move telegraphs their next pitch; or public speakers who get stuck repeating verbal fillers as they deliver a speech; or job interviewees who undermine themselves by constantly apologizing before answering a question. Those are just bad habits, all of which can be overcome.
Runners are no different.
These are seven bad habits to consider and analyze whether they are sabotaging your progress as a runner.
1 â Diminishing your accomplishments: If you are training for a marathon, running âjust 10 miles todayâ is an easy day. But running 10 miles is running a lot of miles. Take your car and drive 10 miles from your house, and see how far it is and how long it takes. It is a matter of presentation. Be proud of your accomplishments, whether the medal is around your neck or you are training to earn it.
2 â Refusing to embrace rest: Working hard is essential to maximize your running potential. Recovering so your body can adapt to the stress of those hard workouts, so you can do it again and get better, is equally important. If you return to grinding while unrecovered, you will overwork an unprepared body and get injured. Never feel guilty for âexecutingâ your day off as written, or for taking an additional one when needed. Resting is not a sign of weakness, but of mental strength.
3 â Believing you are not a real runner: Do you run? Then you are a runner. You are not a marathoner if you donât complete a marathon, but there is no pre-qualification in terms of time or distance to define you as a runner. The only qualification needed is to run. So, stop feeling guilty because you think you are slow, or because you donât run what you feel like far enough, or because you take walking breaks. None of that matters. You run; you are a runner. Done!
You must ensure your body remains strong and resilient (Image by Grok)
4 â Comparing yourself to others: If youâve read my blog before, you have seen this one: Stop obsessing about what your friends are doing. Avoid overthinking what others share on Strava or Instagram. Donât worry about how fast your friend is running his mile reps. Worry about you, what you can do better, and how you can become the best runner you can be. That last sentence says âyouâ four times. It is on purpose, because your running is all about you.
5 â Running while injured: This is non-negotiable. If you are injured, you donât run. I am not talking about aches and pains, or little niggles here or there. I am talking injured. Not all injuries require a bone sticking out of your flesh. If you compensate your mechanics to avoid pain, you change not only the way the body was designed to move but also the way your body is used to move. This guarantees that something else will get out of whack. And then, instead of taking two or three days now, your body will force you to take two or three weeks (if not months) sometime later.
6 â Neglecting Cross Training: Running is a repetitive exercise. A high-impact sport. You wonât have to crash into a 300-lbs defensive lineman, but in a 10K, you are landing about 5000 times per leg at 3-5 times your body weight. Constant repetition leads to overuse, and overuse leads to injury. You must ensure your body remains strong and resilient. Strength training is key. You can also do other sports activities, such as yoga, cycling, or swimming, from time to time. This will provide physical gains without the pounding of running.
7 â Forgetting to have fun: Does your next mortgage payment depend on your next PR? Is the happiness of your marriage dependent on your invitation by Abbott to the next Marathon Major? Is next weekendâs race-pace effort the key to qualifying for the Olympic trials? Most likely no, no, and no. Understand why you run. Sure, some people run to get over a tragedy or to regain control of their health and lives. But most of us weekend warriors run because of the joy it brings us. The post-run high, the outdoors, the sense of freedom and accomplishment, or the social component. Never forget that. If you do, you are in for a short running career.
Running can be a lifelong sport if we diligently strive to do it right and remain injury-free. Donât overcomplicate it. You have plenty of worries in life to add running to the list. Especially since you are not a professional.
