Run News for April 18

Earnings of Boston Marathon winners

On Monday, the 128th Boston Marathon dished out $1,137,500 in prize money. As one one of 6 World Marathon Majors (Tokyo, London, Berlin, Chicago and New York are the others), the lucrative event distributes money to top finishers across several divisions. Winners in the men and women open divisions earn the most at $150,000 each. Sisay Lemma and Hellen Obiri earned those prizes this year with times of 2:06:17 and 2:22:37 respectively. That is, if they receive payment. The 2014 winner is still awaiting payment from the Boston Marathon after being elevated from runner-up when the original winner was disqualified for doping.

If you’re wondering how this compares to the earnings of top performers at golf’s most prestigious event of the year - the total purse at last weekend’s Masters tournament was $20 million (17.6x the Boston Marathon purse) with the 8 golfers who tied for 22nd place each earning $175,500 - similar to what Sisay and Hellen received from winning the Boston marathon. So, if you’d like to earn $175k in early April next year, get training to run 26.2 miles at a sub 5-minute per mile pace OR learn to shoot even par during 4 rounds at Augusta National Golf Club.

Expert thoughts on sleep supplements

More than one-third of U.S. adults fail to get seven to nine hours of sleep at night. Many turn to over-the-counter solutions to get more rest, but do these sleep supplements work? According to experts, supplements like Melantonin, Magnesium and allergy meds can provide temporary relief to induce sleep but should not be depended on regularly to cure sleep woes. It is better to understand the root cause (stress, caffeine, etc.) that is causing restless sleep or insomnia and address that head on.

4 ways to be a consistent runner

External factors—like a supportive friend or commitment made to someone else - can complement your self-discipline to help you run consistently. Here are several strategies to be a consistent runner according to science:

1. Signing up can help (but keep it secret): For those who thrive on structure, signing up for a race or athletic event can provide the necessary framework to stay on track. However, it’s wise to keep these ambitions close to the chest until you’re well on your way to the finish line. Research suggests that sharing your goals prematurely, especially on social media, can trick your brain into feeling accomplished without putting in the effort.

2. Surround yourself with accountability: Personal trainers or fitness instructors can serve as powerful sources of accountability. By committing to attending a scheduled class, you make flaking more painful.

3. Track your progress: For individuals who respond well to visual cues, create a tangible representation of progress—such as a paper-clip chain or rubber band ball to provide additional encouragement on days when motivation is lacking.

4. Money motivates: Apps - like STEPN and sweatcoin - offer monetary rewards for meeting fitness goals, turning exercise into a profitable endeavor. Just like a paycheck keeps you showing up to work when you don’t want to, receiving monetary rewards can help to develop running consistency.

London and Manchester Marathons set for the same day in 2025

The London and Manchester Marathons will both be held on Sunday April 27th in 2025, clashing for the first time in recent history. A main factor contributing to the 2025 date overlap is Easter moving back to April 20th next year. As two of the country’s biggest marathon races, the combined events are expected to host over 90,000 participants on the same day in 2025. This year, the races are a week apart and have both sold-out. A record 32,000 runners took the streets of Manchester last Sunday, while London is expected to see 49,000 runners this Sunday, after a record 578,374 applications.

Mobility routines from professional baseball catchers

Baseball catchers sit on their haunches every day, making them extra susceptible to injury. Just as catchers work hard to prepare their lower halves to last the full 162-game season, we could benefit from preemptive, anti-injury training to ensure full use of our legs and lower back during the years ahead. Below are mobility routines to keep your body in fighting shape for the years ahead.

Kneeling Stretch

How to do it: Kneel on one knee with the opposite foot flat on the ground in front and push your hips forward. Keep your back straight and hips square.

Benefits for catchers: Increases flexibility in hips and quads, crucial for maintaining the infamous crouching position

Benefits for life: Reduces lower-back and knee strain, enhancing overall posture and flexibility

90/90 Stretch

How to do it: Sit with your legs at 90 degrees, one in front and one to the side then gently lean forward as far as you can. Aim for 30 seconds of lean per side.

Benefits for Catchers: Improves hip rotation and flexibility, aiding in defensive movements

Benefits for Life: Alleviates hip pain and increases range of motion for daily activities

Windshield Wiper Stretch

How to do it: From a seated position — knees bent, feet flat — gently rotate the knees side to side. Make sure to sit up tall (or fully commit to lying on your back, which is another way to perform the stretch). Go for 50 “taps” per side.

Benefits for Catchers: Loosens the lower back and hips, supporting quick directional changes

Benefits for Life: Mitigates lower-back discomfort, promoting spinal health

Raised Heel Sumo Squat

How to do it: Stand with your feet wider than shoulder-width apart, toes pointing outwards. Elevate your heels as you squat down and make sure to keep your chest upright throughout the movement.

Benefits for Catchers: Enhances groin and inner-thigh flexibility, critical for long periods of squatting

Benefits for Life: Strengthens lower-body muscles, improving balance and stability

Elbow-to-Instep Lunge Walk

How to do it: Lunge forward, bringing the same-side elbow down to the instep (or, the inner surface) of the forward foot. Keep the back heel lifted and switch sides as you walk forward.

Benefits for Catchers: Stretches hip flexors, hamstrings, and enhances dynamic movement

Benefits for Life: Increases lower-body mobility, even aiding in walking and running efficiency

Resistance Band Squat

How to do it: Place a resistance band around your thighs just above the knees. Then perform squats while pushing your knees out against the band to engage the hip abductors. Once you get comfortable, walk side to side like a beach crab for an extra effort.

Benefits for Catchers: Strengthens muscles used in explosive movements and season-long injury prevention

Benefits for Life: Enhances functional lower-body strength for lifting and movements

Leg Lowering

How to do it: Loop a resistance band around your foot and lie on your back. Use the band like a harness to raise and lower one leg at a time.

Benefits for Catchers: Promotes hamstring flexibility and core stability

Benefits for Life: Prevents lower-back pain by strengthening the core and leg muscles.

Kneeling T-Spine

How to do it: Kneel and place one hand behind your head. Rotate your upper body toward the raised arm, focusing on moving through your thoracic spine while keeping your hips stable. This should open up the oft-neglected middle of the back.

Benefits for Catchers: Improves upper-body mobility for the other, unsung demands of the catching position: throwing and batting

Benefits for Life: Reduces upper-back stiffness, enhancing upper body mobility and function.

Is cold or heat better for recovery?

When muscles are overworked and in need of love, it’s common to seek comfort with cold or heat treatments. Doctors have used extreme temperatures to ease pain and speed recovery for centuries. Which temperature is better for your recovery needs?

Cold Case:

• Cold reduces inflammation: Inflammation is a natural component of exercise, training and recovery. But if you overdo it, excess inflammation can lead to an overuse injury. Cryotherapy can help stop that process in its tracks. The end result: Less inflammation and a lower risk of muscle soreness and injury.

• Cold treats existing injuries: Applying ice to an acute injury (like a sprained ankle, for example), can help reduce swelling and inflammation and speed recovery time.

Hot Topics:

• Heat relaxes muscles: While icy temperatures help reduce inflammation, heat helps dilate blood vessels and promotes blood flow. If your muscle is spasming, heat is best.

• Heat may or many not help: Some athletes use saunas to acclimate to hotter temperatures ahead of competition in a hot climate or use a traditional sauna to loosen muscles after a workout. The jury is out on whether this actually helps with limited research behind using either for post-workout recovery. It probably won’t hurt you, but it may not help.

The Happiness Formula

Your Daily Dose Of Usain⚡️

47 Straight Boston Marathons

@bman363

Blessed to finished my 47th St., Boston Marathon. Thank you to all the fans along the way especially at the colleges along the way. Welles... See more

Words To Run By 🏃‍♀️🏃🏽‍♂️

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