In an era where the integrity of marathon world records is scrutinized more than ever, Kenyan distance star Sebastian Sawe is rewriting the playbook—not just on the pavement, but in the laboratory. At The London Marathon Sawe obliterated the previous  marathon world record running 1:59:30 . What was different? He took the unprecedented step of voluntarily requesting independent drug testing. 

This move marks a significant shift in how elite athletes approach the shadow of doping that has loomed over the sport. By choosing transparency over the minimum requirements, Sawe built a foundation of trust before the starting gun even fired.

The Pursuit of Credibility

Sebastian Sawe, has seen the skepticism that follows meteoric rises in marathon times. With recent world records shattering previous benchmarks, the global athletics community has demanded more rigorous oversight. Sawe’s decision to opt-in for additional testing serves as a preemptive strike against doubt.

"Transparency is the only way forward for our sport," Sawe noted in recent discussions regarding his training protocol. "If we want our records to stand the test of time, they must first pass the test of absolute integrity."

Leading by Example in Kenya

Kenya has faced intense pressure from the Athletics Integrity Unit (AIU) and World Athletics due to a series of high-profile suspensions. Sawe’s proactive stance is being viewed as a beacon for other Kenyan athletes. His camp believes that by voluntarily entering into high-frequency testing pools, he can prove that world-record-shattering performances can be achieved through talent, training, and clean competition. Sawe was tested 25 times prior to his World Record!

Implications for Elite Racing

The logistical commitment required for such a request is substantial. It involves coordinating with anti-doping agencies to ensure a biological passport that is beyond reproach. For Sawe, the goal was clear: when he crossed the finish line, the discussion was to be about his splits and his stamina, not his supplements.

Sawe's journey toward the marathon world record was  not  just a quest for speed—it was a mission to restore the purity of the long-distance run. By opting for testing, he ensured that breaking the world record was a milestone the entire world could celebrate without hesitation.

As a runner, chances are at some point or another you’ve experienced pain in your hamstrings, knees, or lower back that just won’t seem to let up no matter how much you stretch.

Interestingly enough, this pain may actually be stemming from inactive glute muscles.

Luckily, performing a few simple activation exercises pre-run can stop this pain in its tracks, allowing you to run powerful, strong, and injury free.

“So why aren’t my glutes firing?” you may ask.
The most common reason is that most people sit for long periods of time. The glute muscles tend to stop firing due to a lack of oxygen and tightened hip flexors. This, in return, puts more strain on the lower back, hamstrings, and knees, that imbalanced and stiff feeling when you head out for a run.

Even if you don’t have pain you can benefit greatly from these exercises. Waking the body up before you run is a game changer.

Add these simple exercises to your warm up routine and get those glutes firing.
Here are 4 of my favorite exercises to warm up before your run.

Aiming for 1 round of 30-40 seconds can take you from feeling flat to feeling like you are firing on all cylinders.

Hamstring Balance

Hip Bridge

Pointers

Stars

GPS watches have become a staple for runners and endurance athletes. They give us instant feedback on pace, distance, heart rate, and more—helping us train with structure and precision. I use mine daily and love the extra data.

The data is endless and here is how you can pair data with expert coaching feedback to make the most out of your training; Sleep score is one metric measured by a watch. Garmin categorises sleep as  light, deep, and REM. It measures how much time you spent in each zone and then uses an algorithm to rate your rest. This can be useful if you have a big workout coming up. Perhaps it is worthwhile to push a day to when you are more rested. Checking in with your coach to discuss options can be a great pairing.

Likewise, resting heart rate can be a valuable tool measured by your smart watch. If your HR is 3-4 beats higher, you’re probably just a little fatigued and need an easier day. However, if it is 8-12 beats higher you may be coming down with an illness and a discussion with your caoch can help you to decide if you need a rest day to nip it in the bud before you are forced to take time off.

I’ve learned the hard way that effort is a skill. Tuning into your breathing, energy levels, and muscle fatigue helps you understand how hard you’re actually working—regardless of what your watch says. Over time, this builds intuition, allowing you to adjust in real time and train more sustainably.

Learning to listen to your body is so important and data can help to inform your decisions. As runners we can be our own worst enemies and push through when we should ease off.

The goal is to use your watch and intuition in harmony.

Let data guide your workouts and track your progress, but don’t let it override what your body is telling you. Some days, slowing down is the smartest move you can make—even if the numbers suggest otherwise.

The best athletes combine both: data and feel. We call it a smart watch for a reason.

The holiday season brings joy, celebration, and for many runners, a serious test of motivation. Shorter days, colder weather, travel plans, and a full calendar of festive obligations can make it tempting to hang up your running shoes until the new year. But staying active through the holidays not only helps balance out indulgences, it can also boost your mood, reduce stress, and keep you feeling strong heading into January.

Here’s a few of Coach Rosie’s tips for how to keep your running motivation high during the busiest time of year:

1. Adjust Your Expectations (Not Your Intentions)

You might not hit peak mileage or set a PR in December, and that’s okay. Shift your mindset from performance to consistency. Even 20-minute runs count and can keep your routine alive. The key is to keep showing up, not to be perfect.

2. Schedule Runs Like Appointments

With so many events and distractions, running can easily fall to the bottom of your list. Treat your runs like meetings, block them on your calendar, set reminders, and commit. Morning runs can be especially effective before the day fills up. Try meeting a friend. It’s way easier to bail on yourself.

3. Run for Mental Clarity, Not Just Fitness

Holidays can be emotionally overwhelming. Running is a powerful way to clear your head, release tension, and reconnect with yourself. Use it as your time to decompress and reset, not just burn calories.

4. Sign Up for a Holiday Race or Virtual Challenge

Who doesn’t love Turkey Trots? You may even be able to talk your family members into joining you.  Santa Dashes, and New Year’s Day 5Ks are also everywhere this time of year. Signing up for one adds structure to your training and gives you something festive to look forward to. Bonus: You’ll likely earn a fun medal or themed swag.

5. Make it Social

Running with a friend or group can make a world of difference. This links back to accountability and scheduling.  If you're visiting family, invite someone to jog with you. Or check out local running clubs or holiday group runs—many host seasonal events with lights, costumes, or treats.

6. Dress for Success (and the Weather)

The right gear can turn a dreaded winter run into a cozy adventure. Invest in thermal layers, reflective vests, gloves, and a good headlamp. Being warm and visible removes one of the biggest mental barriers to cold-weather running.

7. Be Flexible

Flexibility isn’t only on the days we stretch. If you miss a run, don’t spiral. Flexibility is a strength during the holidays. Shift your run to a different time or opt for an indoor treadmill session. The important part is staying connected to your routine, not following it rigidly.

8. Reflect, Don’t Compare

The holidays are a great time to reflect on how far you’ve come rather than comparing your training to others or your past self. Look at your progress, celebrate your wins, and set your sights on how running will support you in the new year.

Running during the holidays isn’t about discipline, it’s about self-care. Your runs can be your calm in the chaos, your energy boost between parties, and your steady anchor when everything else feels like it’s in motion. Keep showing up for yourself, even if it’s just for one mile.

Happy Holidays, and happy running from the Runcoach team!

The right pair of running shoes can make the difference between running pain-free and logging miles with discomfort—or even injury. But with so many styles, brands, and techy-sounding features out there, choosing the right pair can feel overwhelming. Coach Rosie cannot stress enough that going into your local shoe store is the single best trip you’ll make when deciding on the right fit.

The expertise of the staff cannot be matched and you’re supporting your local store. You may even learn about a local running group! Here are a few things to look for when there.

1.  Know Your Foot Type

Understanding your foot’s shape and movement is the foundation of finding the right shoe.  Pay attention to your arch type (high, neutral, or flat). You can try the "wet test" (step on paper with wet feet and look at your footprint) or by having a running store assess your gait:

• -Pronation: This is how your foot rolls when it lands. Most runners either:

• -Overpronate (foot rolls inward too much),
• -Underpronate (foot rolls outward), or
• -Have neutral pronation (ideal).

Many running shoes are designed to support these specific movement patterns and wearing the right pair can decrease injury risk.

2. Consider Where You Run

Where you run affects what kind of shoe you need:

• -Road Running Shoes: Lightweight, with smooth soles and good cushioning for pavement or treadmills.
• -Trail Running Shoes: Rugged soles for grip, extra protection for roots and rocks, and reinforced uppers for off-road terrain.
• -Racing Shoes: Some shoes have a carbon plate which give you a little boost on race day. Be cautious to wear these sparingly though. They can stress the shins and calves.

3. Match Your Shoe to Your Mileage

High-mileage runners need more cushioning and durability. Occasional runners may prefer something lighter and more flexible. Be honest about how often and how far you run, it’ll help narrow your options.

4. Go for Fit Over Fashion

Yes, flashy colors are fun, but comfort is everything. Your running shoes should feel great the moment you put them on - no break-in period required.

Checklist for fit:

• -Room in the toe box (about a thumb’s width between your toe and the end of the shoe)
• -Snug (not tight) around the midfoot
• -No slipping at the heel
• -Try on both feet and jog around the store (or your home if buying online with free returns)

5. Don’t Get Caught Up in the Hype

Carbon plates, rocker soles, and ultralight foam all sound impressive, but not every runner needs elite-level tech. Focus on comfort, support, and how the shoe works for your running style.

6. Replace Worn Shoes Regularly

Running shoes don’t last forever. Most last around 300-400 miles before the cushioning and support wear down. If you start noticing aches or your shoes feel flat, it’s probably time for a new pair, even if they still look fine.

Finding the right running shoes is part science, part personal feel. Take your time, try different pairs, and listen to your body. The right shoes should support your goals, keep you injury-free, and make every step more enjoyable.

Run happy, run healthy - one good pair at a time

Whether you're a seasoned runner, a weekend jogger, or just getting started on your fitness journey, there's a good chance you've heard of drills and strides. These short but powerful additions to your running routine often get overlooked, but they shouldn’t. If you're aiming to improve your speed, efficiency, and reduce your risk of injury, drills and strides should become a regular part of your training.

What Are Drills and Strides?

Running Drills are specific movements or exercises designed to improve your running mechanics. They often mimic parts of the running motion but emphasize particular elements like posture, coordination, foot strike, and leg turnover. Our Coaches have put together a compilation of our favorite drills for you:

• -Toe Walking
• -Heel Walking
• -Rhythm Skips
• -Bounding
• -High Knees
• -Butt Kicks
• -Carioca

Strides are short bursts of fast running, usually lasting about 20 to 30 seconds or 80 to 100 meters, at around 85–95% of your maximum effort. They're controlled and smooth but they are not full-on sprints.

Why Should We Do Running Drills?

1. Improve Running Form: Drills help reinforce proper biomechanics. By isolating parts of the running motion, they teach your body to move more efficiently and in alignment, which ultimately translates to better overall form during runs.

2. Increase Muscle Activation: Many drills wake up muscles that may be underutilized during regular runs. For example, drills can help fire your glutes, improve hip mobility, and engage your core - key players in a strong stride.

3. Build Coordination and Balance: Good running isn’t just about strong legs; it's about timing and coordination. Drills develop neuromuscular control, helping your brain and muscles communicate more effectively.

4. Reduce Risk of Injury: Better mechanics lead to less strain on joints and muscles. Over time, this can reduce your chances of common injuries like shin splints, IT band syndrome, or plantar fasciitis.

How to Add Drills and Strides to Your Training -

Drills: We like to do a series of 3–5 drills after your warm-up jog. Fun fact, they are included in the Runcoach Workouts on our app. You can do these 2–3 times a week. Always focus on quality over quantity.

Strides: Add 4–6 strides at the end of easy runs or before speed workouts. Allow for full recovery (30–60 seconds of walking or jogging) between strides. We like these the day before a workout or long run to prep the body and give you some pop.

Running drills and strides are small commitments with big returns. They don’t take much time but can significantly improve your running efficiency, speed, and injury resilience. Think of them as the fine-tuning your body needs to run smoother, faster, and with less risk of setbacks. If you’re serious about improving as a runner, drills and strides shouldn’t be an afterthought—they should be a staple. Give a few of the drills on the list above a try and let your coach know what you think!

Targets and activates the hamstrings, glutes, and core. Watch on YouTube.

Great active exercise to loosen the hips, back and trunk before a workout or run. Watch on YouTube.

Activation for hamstrings, lower back, glutes and quads. Watch on YouTube.

Fires up the hamstrings and glutes to get you ready for your run. Watch on YouTube.