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- The Herd | Edition 15
The Herd | Edition 15
The Herd | Edition No. 15
Welcome back to The Herd! This week, we're diving into the legendary career of Sir Mo Farah, uncovering common nutrition pitfalls that every runner should avoid, and recapping the exhilarating highlights from the 2025 Boston Marathon. From race-day motivation to everyday training tips, there’s something here to fuel your journey. Let's get started!
Sir Mo Farah
Sir Mo Farahʼs journey from a tumultuous childhood in Somalia to becoming one of the greatest distance runners in history is a story of resilience and inspiration. Born Hussein Abdi Kahin in 1983, Farah was separated from his family by conflict and brought to the UK under difficult circumstances, where he initially struggled with language and fitting in (1, 2). His life changed when a supportive physical education teacher in West London recognized his athletic potential and encouraged him to join a running club, steering him away from his early dream of playing football (soccer) and toward a future in athletics (1, 3, 4). Farahʼs passion for running was cemented as he began winning local competitions and, at age 14, attended a British Olympics futures camp-a pivotal experience that inspired him to pursue the sport seriously (3, 4).
Farahʼs athletic career is defined by his extraordinary achievements on the track. He became a junior European champion before rising to global prominence with his historic “double-double”- winning gold in both the 5,000m and 10,000m at the London 2012 and Rio 2016 Olympics, a feat only matched by Finlandʼs Lasse Virén (1, 2, 4) . Farah also amassed six World Championship titles and five European titles, making him the most decorated British track athlete in Olympic history (2, 3, 4). His relentless work ethic, tactical brilliance, and ability to deliver in high-pressure moments have inspired countless young athletes and elevated British distance running on the world stage.
Beyond medals, Farahʼs legacy is one of perseverance, community impact, and hope. He has used his platform to support charitable initiatives, notably through the Mo Farah Foundation, which aids children in East Africa (2). Farahʼs journey from a child refugee to a knighted sporting icon and role model demonstrates the power of sport to transform lives and inspire generations, leaving an indelible mark on athletics and British cultural heritage (2, 3, 5).
Common Running Nutrition Mistakes (And How to Fix Them)
Don't let simple mistakes hold you back from stronger runs and faster recovery.
🍽️ Running on Empty – Skipping a pre-run snack might feel hardcore, but it can lead to crashing mid-run. Even a small carb-based snack can make a big difference.
⏳ Eating Too Close to Run Time – Heavy meals right before a run = stomach disaster. Aim for 1–3 hours between eating and running depending on meal size.
🚱 Ignoring Hydration Until You're Thirsty – Thirst means you’re already behind. Hydrate consistently before, during, and after your runs.
🥤 Overloading on Sugar – Gels, chews, and sports drinks are helpful for long runs—but overdoing it can cause energy spikes and stomach issues. Stick to tested fuel plans, not just grabbing whatever's at the aid station.
🧂 Forgetting About Electrolytes – On long runs or hot days, water alone isn’t enough. Replenish sodium, potassium, and magnesium to avoid cramps and fatigue.
💡 Quick Fix:
Experiment during training—not on race day. Practice fueling and hydrating just like you practice running.
2025 Boston Marathon Results
Men’s Winner: John Korir, Kenya; 2:04:45. In a hard fought 26.2 mile battle, John Korir made his move at mile 20 to dominate the remaining 6.2 miles.
Women’s Winner: Sharon Lokedi, Kenya; 2:17:22 - course record. For the entire race, Sharon Lokedi dueled with fellow Kenyan, Hellen Obiri. They stayed in the same pack and eventually side by side until Lokedi broke away in the last mile.
That's a wrap for this week!
I hope Mo Farah's journey has reignited your passion for running, and that the nutrition insights help you fine-tune your fueling strategy. The performances at the 2025 Boston Marathon were nothing short of inspiring. Until next time, keep pushing forward and enjoy every run! 🏃♂️🏃♀️