Running News Daily

If they ever figured out wormholes or teleportation or time travel, I would be the last person to sign up. I can't imagine how I'd feel traveling to another dimension when short plane flights make me feel like such a piece of soggy garbage.

Or that's how I used to feel. Then, over the last few years, I saw how expert traveling runners do it. I asked them about their secrets. And I learned a few things that have helped me feel a bit less like a lazy parasite after travel.

In 2018, Cat Bradley went from Europe to the U.S. to Europe in the week before a top-10 finish at UTMB. A few weeks ago, Zach Ornelas traveled from Michigan to South Africa just a day before a top-10 at the Two Oceans Ultramarathon. So it's definitely possible to do almost any trip and excel physically. From talking to Cat, Zach and many others, I came up with a list of nine things that I have seen among many good travel-runners. The science in this area is not settled, so pick and choose what works for you.

If I'm doing the calculations correctly, that means drinking a swimming pool before touching down in Paris. But after my own struggles racing internationally, I tried approximating that hydrating formula, and I felt significantly better on future trips.

Hydrate Adequately, Especially on Planes

Lauren Fleshman, an amazing athlete, coach, writer, parent and entrepreneur (the EGOT of running), wrote a wonderful article on jetlag and athletes back in 2011. She recommended eight ounces of fluid every 45 minutes on a flight. If I'm doing the calculations correctly, that means drinking a swimming pool before touching down in Paris. But after my own struggles racing internationally, I tried approximating that formula, and I felt significantly better on future trips.

There's no need for a set formula (8 oz every 45 min may be excessive for many people), just don't dehydrate yourself in planes or cars. Plus, the extra bathroom breaks make for a solid excuse to move. I recommend some electrolyte mix in water to possibly support absorption (a complicated sub-question that depends on many variables-see this 2015 article from Nutrition Reviews for details). And make sure you don't overhydrate either, which can have its own nasty health effects. Hydration is hotly debated, with legendary exercise scientist Tim Noakes even publishing a book called Waterlogged that argues that overhydration is a major problem, so find what works for you.

Eat Like a Normal Person

Spending the trip subsisting on Smartfood popcorn and Werther's candies will probably make you feel crappy when you get where you are going. Trust me, I've done some real-world experiments, and I may or may not be typing this with fingers coated in cheese-like powder.

Don't overthink it, just make sure you fuel well. Pack healthy snacks like nuts, fruit and whole-food energy bars, and keep eating. Avoid fake sugars (and gum unless you know it doesn't bother you), too much alcohol and food that makes you feel like crap about yourself. Powdered cheese-like substance feels good in the moment, but note to self 10 servings of it usually isn't the best long-term life decision.

Consider Wearing Compression Tights/Socks on Your Trip

The science behind compression gear during travel is not settled, but there is some evidence that it could help prevent blood clots in susceptible people, and some athletes who travel frequently say that the circulation effects can make long trips go over easier on the body.

I like athletes to consider wearing graduated compression tights or socks if they have a pair, but not to worry about it too much one way or the other. Plus, compression socks are like calf-muscle Spanx.

Move as Much as Is Reasonable

Recommendations vary, but many sources say to move five to 10 minutes every hour. That is pretty difficult unless you want to be the worst seat-mate possible. Could you imagine if everyone on the plane did that? It'd be mass hysteria.

But as much movement as possible is good, even if you aren't playing musical chairs every few minutes. Stand up, do some light squats, maybe some stretching. During drives, walk around the gas station a few times and do some push-ups. There are benefits to circulation, and it's always good for sanity to avoid impersonating a human pretzel for too long.

After Sitting for an Extended Time, Go on a Walk and Do Mobility Work and/or Stretching

When you get where you're going, push back against the stationary inertia and get moving, even if you are really tired. I have seen athletes excel with a couple-mile walk, followed by doing whatever mobility/stretching they usually enjoy. For me, that means a walk followed by some comically poor yoga poses.

Consider Elevating Your Legs (or Using Compression Boots)

There is some evidence that elevating legs (against a wall or similar) can improve circulation and stop pooling of fluid that can happen in legs during travel. My feet usually look like sad little sausages after being on a car or plane, and elevation seems to help them regain some semblance of normal.

If you're really lucky, Normatec boots or similar air-compression methods seem to be really helpful, but that's a luxury that most travelers probably won't have. This bullet point won't make or break the trip, and some of the benefit that I see in athletes might just be taking the time to relax, rather than leg elevation or sexy space boots.

If Your Sleep Schedule Is Off, Still Give Yourself Restful Time

I have heard that for some athletes there is no more frustrating advice given all the time in the running world than "sleep more." I am guilty of saying it too. Sleep is good for recovery, hormones and performance. Never underestimate the power of performance-enhancing snoozles.

But for many athletes, it's not that simple. It is totally normal to suffer from issues with being able to get to sleep or stay asleep. If you're one of the athletes who has sleep struggles, I promise you that you're not alone. So many of the athletes I coach might not be captured in a study on insomnia, but have persistent problems with sleep. Sometimes, it even becomes a source of daily anxiety.

Those problems are especially evident during travel. Jason Schlarb just finished 2nd at the Maxi Ultra Race in France, and on the phone afterward I asked about his travel schedule. Jason would never make an excuse, so I had to press him on his sleep. He estimated that he slept around three hours in the few days before the race, which started at midnight local time.

While the travel made sleep difficult, Jason still gave his body plenty of rest, which let him perform really well anyway. What I like athletes to do is carve out eight to 10 hours at night when they'll be in bed, lying down without any screens or social stimulation. A book is OK (and make sure you always have two-plus amazing books in your bag), but lying there and meditating peacefully is even better. If that results in a solid trip to dreamland, awesome. If it means no sleep, that's OK too. Just try to avoid spirals where worrying about sleep makes the restful time full of anxiety about being awake, rather than mindful relaxation.

I have seen tons of athletes excel off almost no sleep (especially the night before races), so cut yourself slack and let your brain shut off, knowing that it's OK if you get an eight-hour session of gratitude instead. Some athletes swear by melatonin to help reset their natural sleep cycles, but everyone is different, so make sure you don't do anything for the first time before a race.

Use Caffeine Strategically

Caffeine is a blessing and a curse during travel. It can help you feel like a normal, functioning human being. But it can also prevent your body from falling into a new pattern in a new time zone.

There are no set rules that work for everyone, but the best advice I have heard is to stick to your normal schedule for short trips (ideally with no caffeine after the morning), and to consider abstaining entirely before and during long plane trips. Then, a little bit of caffeine as the sun comes up can jump start your system and your bowels (another problem that many athletes struggle with on long trips).

Accept Feeling Like Crap, and Do a Few Fast Strides to Jump-Start Your Body

Even if you do everything right, there's a solid chance your body will feel all wrong. And that feeling is OK. Accept it, embrace it and laugh at it if you can. There is great power to be had in understanding you don't have complete power over how you feel.

I like athletes to do a few strides on their first run after travel to give their neuromuscular and aerobic systems a jump start. Something like 4 to 6 x 20 seconds fast on slight uphills after an easy run will get the heart pumping and often helps athletes feel way better. At the very least, it usually shows them that while they might not feel normal, their bodies are still strong and powerful.

Travel is fun. Running is fun. Mixing the two can sometimes be where fun goes to die. So be patient with your body, giving it the grace and space to adjust. After all, every legendary adventure requires an epic journey.

Sometimes, the most powerful marathon advice is simply to stop watching the clock and start living the race.

That was the message Eliud Kipchoge shared with Sweden’s Andreas Almgren in New York as the highly anticipated debutant prepares to take on his first marathon at the 2026 TCS New York City Marathon.

With the biggest road race of Almgren’s career just hours away, the Swedish star had the opportunity to speak with one of the greatest marathoners the world has ever produced.

Almgren later shared a glimpse of their meeting on social media, writing: “Getting some last-minute advice from the man himself!”

Kipchoge’s advice was remarkably simple.

“Don’t see the watch, don’t see the kilometers. Just aim at going and going through the finishing line.”

For a marathon debutant, those words carry enormous weight.

Rather than becoming consumed by splits, pace targets or the distance still remaining, Kipchoge encouraged Almgren to focus on the fundamental task: keep moving forward and make it to the finish line.

It is a philosophy that perfectly reflects Kipchoge’s own approach to marathon running. Throughout his extraordinary career, the Kenyan legend has repeatedly emphasized patience, discipline, mental strength and the importance of enjoying the process.

Now, Almgren faces a completely different challenge.

The 29-year-old Swede has established himself as one of Europe’s leading distance runners on the track and road, producing standout performances over 5,000m, 10,000m and longer distances. But the marathon represents an entirely new test — one that demands not only speed, but patience, endurance and the ability to manage the physical and mental demands of 42.195 kilometers.

And there may be no better mentor for that transition than Kipchoge.

The marathon icon has built a career around mastering the very distance Almgren is about to discover for himself. From Olympic triumphs to world records and historic performances, Kipchoge has turned marathon running into an art form.

Yet his advice to Almgren was not complicated.

Forget the watch.

Forget the kilometers.

Keep going.

For Almgren, those words could become more valuable as the race unfolds through the streets of New York.

His marathon journey begins with a lesson from a legend — and perhaps the greatest lesson of all is that the marathon is not simply about chasing a number on a watch. It is about embracing the challenge, trusting the preparation and finding the strength to keep moving toward the finish.

Today, Almgren will finally discover what 42.195 kilometers feels like.

And he will do so carrying a little wisdom from the Marathon King. 

NEW YORK — The streets of the Big Apple produced two compelling champions on Saturday as Habtom Samuel and Rachael Rudel captured the men’s and women’s titles at the 2026 Abbott Dash to the Finish Line 5K, delivering standout performances during New York City Marathon weekend.

Samuel, representing Eritrea, produced the headline performance in the men's race, storming to victory in 13:31 after making a decisive move with roughly one kilometre remaining. As the course climbed toward the finish, Samuel surged away from the field and created the separation he needed to secure an impressive victory.

Edwin Kurgat of Kenya finished second in 13:38, while American Amon Kemboi took third in 13:40. Australia's Jackson Sharp was fourth in 13:41, followed by fellow Australian Morgan McDonald in 13:46.

For Samuel, the victory arrived at an important moment in his career. Earlier this week, he announced his signing with HOKA as a professional athlete, and he immediately backed that major career development with a statement performance on one of the biggest weekends on the American road-running calendar.

His decisive late attack demonstrated not only his speed but also his tactical confidence. Rather than waiting for a sprint to the finish, Samuel chose the moment to strike, pushing hard over the final kilometre and forcing his rivals to chase.

The women's race delivered an equally impressive performance, with Rachael Rudel claiming the title in 15:35. The American gradually worked her way clear of the field and then slowly opened the gap on fellow American Josette Andrews during the closing stages.

Andrews finished second in 15:41, while Edna Kurgat secured third in 15:42, giving the United States a sweep of the women's podium. Rudel's winning time was also a personal best, adding another milestone to an already impressive season.

Rudel's victory was far from an isolated success. The American arrived in New York carrying considerable momentum after recently winning the B.A.A. 10K and the USATF 20K Championships. Her Abbott 5K victory therefore extends a remarkable run of form and further establishes her as one of the most consistent American road racers of the season.

The way Rudel won was particularly telling. Rather than producing one explosive attack, she patiently created separation from the field before gradually pulling away from Andrews late in the race. That combination of patience, strength and finishing speed proved decisive as she crossed the line in 15:35, six seconds clear of Andrews.

Together, the men's and women's races produced a memorable double victory for two athletes arriving at very different but equally exciting points in their careers. Samuel used New York to announce the beginning of his new professional chapter, while Rudel continued a remarkable streak of success against strong domestic competition.

The international flavour of the event was also reflected throughout the results. Samuel led the men's field ahead of Kenyan Edwin Kurgat and American Amon Kemboi, while Rudel, Andrews and Edna Kurgat dominated the women's podium.

With New York once again transformed into the centre of the running world, the Abbott Dash to the Finish Line 5K provided its own share of drama before the marathon even took centre stage.

For Samuel, it was a powerful declaration that his new professional chapter has begun in style. For Rudel, it was another victory to add to a rapidly growing list of achievements.

Two races. Two champions. One unforgettable New York weekend.

Eliud Kipchoge is back in New York City, but this time the legendary Kenyan marathoner will experience the TCS New York City Marathon from a very different perspective.

Rather than lining up among the elite contenders for Sunday’s 2026 race, Kipchoge has returned to the Big Apple in an ambassadorial role, reconnecting with runners, fans and the wider running community ahead of one of the world’s most celebrated marathons.

The two-time Olympic marathon champion has already been soaking up the energy of race week, embracing the city and taking part in activities designed to bring elite athletes closer to everyday runners. Among the highlights has been his appearance around Nike’s Volt Bus Tour, which has been moving through New York during marathon week and connecting runners with the sport’s community.

His return inevitably brings memories of November 2, 2025, when Kipchoge finally made his long-awaited New York City Marathon debut. The race represented the last missing piece in his Abbott World Marathon Majors journey, and although he finished 17th in 2:14:36, the significance of the day went far beyond his finishing position.

For Kipchoge, New York was never simply another marathon. It was the final major he needed to complete his Six-Star journey, adding another remarkable chapter to a career already filled with Olympic triumphs, world records, major victories and historic breakthroughs.

Now, one year later, his role has changed. He is no longer preparing his body to conquer the five boroughs; instead, he is using his presence to encourage the thousands of runners who will take on their own personal challenges across the streets of New York.

That transition captures something important about Kipchoge’s career. His influence is no longer measured only by medals, victories or times on the clock. Increasingly, it is reflected in the people he inspires, the communities he reaches and the generations of runners who have learned to believe that their own limits can be pushed.

From becoming one of the most decorated marathoners in history to becoming a global ambassador for running, Kipchoge continues to demonstrate that greatness can extend well beyond competition.

New York once welcomed him as a marathon contender. Now, it welcomes him as a symbol of what the sport can become when excellence, humility and inspiration come together.

The race may go on without him on Sunday, but Eliud Kipchoge’s presence will still be felt throughout the Big Apple.

A champion on the starting line, an inspiration beyond it — and a legend whose influence continues to run far beyond the finish line.

For one Staten Island runner, the 2026 TCS New York City Marathon is about far more than completing 26.2 miles.

It is the latest chapter in a remarkable personal transformation that has seen him lose nearly 200 pounds and discover a completely different relationship with his body, his health and running.

On November 1, he will line up among roughly 50,000 runners at Fort Wadsworth, beneath the Verrazzano-Narrows Bridge, waiting for the signal that will send the world's largest marathon field into the streets of New York.

For most competitors, Staten Island is simply where their marathon journey begins.

For him, it is home.

That makes those opening miles especially meaningful.

The New York City Marathon has started on Staten Island at the foot of the Verrazzano-Narrows Bridge since 1976, sending runners across the bridge before carrying them through Brooklyn, Queens, the Bronx and Manhattan toward the finish in Central Park.

This year, one hometown runner will make that journey carrying a story that began long before he ever dreamed of standing on the marathon start line.

Not long ago, he was carrying nearly 200 pounds more on his body.

Now, he is preparing to carry himself 26.2 miles through New York City.

The photographs tell part of the story.

In one earlier image, he appears in a blue Giants shirt, smiling at a tailgate. In a later photograph, the transformation is unmistakable: a much leaner runner wearing a racing singlet and bib, pushing through the rain during a tune-up race.

The difference is striking, but the real story is everything that happened between those two photographs.

Losing nearly 200 pounds is not simply about changing appearance. It can mean relearning how to move, rebuilding confidence and discovering physical possibilities that once seemed out of reach.

For someone who has spent years carrying substantial additional weight, everyday movement can itself become a demanding physical task. Walking, climbing stairs and simply staying active can require considerably more effort.

As weight comes off, however, the equation begins to change.

Movement becomes easier. Exercise becomes more accessible. And for some people, activities that once seemed impossible — including long-distance running — gradually become realistic goals.

That journey can be challenging, particularly when the goal eventually becomes a marathon.

The body still has to adapt to thousands upon thousands of running strides, while training must be increased carefully enough to allow the muscles, tendons, bones and cardiovascular system to adjust.

The knees are often one of the biggest concerns for runners returning to exercise after major weight loss.

But the relationship between body weight and running is more complicated than simply asking whether heavier runners should run. Training history, strength, biomechanics, injury history and how quickly mileage is increased all matter.

That is why a marathon transformation is not created in a single dramatic moment.

It is built through hundreds of ordinary decisions — one workout, one walk, one healthier choice and one difficult training day at a time.

And now, after making that transformation, this Staten Island resident is preparing to stand on one of the most recognizable marathon starting lines in the world.

There will be elite athletes chasing victory.

There will be experienced marathoners pursuing personal records.

There will be first-time marathoners simply hoping to reach Central Park.

And among them will be a hometown runner whose greatest race began long before November 1.

His marathon will be measured in miles, minutes and seconds, but those numbers will never tell the whole story.

The most important distance he has already covered is the one between who he was and who he has become.

On marathon morning, Staten Island will once again send thousands of runners toward the Verrazzano-Narrows Bridge.

For this runner, however, the journey will carry an especially powerful meaning.

He is not just running away from where his transformation began.

He is running from home — toward the finish line, toward a new personal milestone and toward the remarkable possibility of becoming a marathoner.

Nearly 200 pounds lighter.

Twenty-six-point-two miles ahead.

And one unforgettable New York City Marathon waiting to be conquered.

For most marathon runners, completing 26.2 miles is a test of endurance, preparation and mental strength. For Mary Kitlowski, it was something far greater — a battle against the limitations imposed by a rare and progressive lung disease.

In 2019, Kitlowski finally crossed the finish line of the New York City Marathon after years of determination and preparation. What made the achievement extraordinary was not simply the distance she covered, but the circumstances under which she covered it: Mary was living with primary ciliary dyskinesia (PCD), a rare genetic disorder that had caused significant lung damage, and she required supplemental oxygen during exertion. At the time, reports stated that she had only about 34 percent lung capacity.

Her journey to New York had already included heartbreak.

Two years earlier, in 2017, Mary had attempted the marathon for the first time. But an infection had left her struggling before race day, and she was ultimately forced to stop at mile 18 — just over eight miles from the finish. Rather than allowing that experience to define her, she returned to training with an even greater determination to complete what she had started.

The challenge was unlike that faced by most marathoners.

Mary competed with a portable oxygen concentrator strapped to her, carrying equipment that helped her breathe during exertion. The device weighed around six pounds, while additional batteries were needed because its power would not last throughout the entire marathon. Her husband, Ed, stayed alongside her and carried the extra batteries as they made their way through New York’s five boroughs.

And this was never simply about completing a race.

Mary had become an advocate for people living with lung disease and those who depend on supplemental oxygen. Through her Running On Air initiative, she sought to challenge the perception that needing oxygen should prevent someone from being active, pursuing goals or living an ambitious life. Her marathon became another powerful platform for that message.

On November 3, 2019, after years of preparation and a previous attempt that ended at mile 18, Mary finally completed the 26.2-mile journey.

Her official finishing time was 9 hours, 50 minutes and 26 seconds. She completed the marathon as part of an effort to raise awareness for rare diseases and the National Organization for Rare Disorders, turning every step into a statement about resilience and possibility.

Mary’s achievement was never about how quickly she could reach the finish line. It was about reaching it at all.

With a portable oxygen concentrator on her back, spare batteries carried by her husband and lungs functioning at only a fraction of normal capacity, she walked and ran her way across New York — refusing to let her medical condition decide the boundaries of her life.

Her story is a reminder that sometimes the most remarkable marathon victories are not measured by medals, records or finishing positions.

Sometimes, the victory is simply refusing to stop