Chances are, when you think “cardio,” you think “run.” When my clients want to start incorporating some form of cardio, their natural inclination is usually to hop onto a treadmill. Although the barrier to entry seems pretty low, warming up for a run is more than simply lacing up your shoes.

A dynamic warm-up is meant to physically prepare your body for exercise — the more specific the preparation, the better. However, concurrent training and other lifestyle influences can make your running warm-up a bit hard to pin down. Here’s how to do your run stretches effectively.

How to Warm Up Before Running

A warm-up routine aims to improve your range of motion, get your blood pumping, and potentially reduce your overall risk of injury. In many cases, it also strives to boost performance by fine-tuning your running form and locking in your full-body mobility and stability. 

A general warm-up helps with your overall body temperature and blood flow whereas a dynamic warm-up is more specific to the day’s workout. Your dynamic warm-up for running or general leg day may well incorporate movements like lunges or high knees. 

[Read More: Try This Dynamic Warm-Up for Running]

No one warm-up is the same. If you’ve got tight ankles, for example, you might spend more time there than your running buddy with tight hips. But there are some crucial areas of your body to consider across the board.

The Best Running Warm-Up

The best running warm-up accounts for the major muscle groups of the lower body — your quads, glutes, hamstrings, and calves are all incredibly important. You’re also going to pay attention to your ankle, knee, and hip joints.

[Read More: The Best 8 Stretches to Do Before a Run, According to a CPT]

When you dive into the specifics of your pre-run warm-up, you’ll be refining your form and ensuring that areas like your hip flexors and lower back are stable for your next run.

The Warm-Up

Your warm-up, although important, need not be overly time-consuming before every run. Generally speaking, you won’t need to spend more than 10 minutes or so here.

The goal is to mobilize your full body and physically warm up for your run— but it needn’t be as refined as a professional track and field warm-up routine. A proper warm-up for a run is as simple as a few stretches and a few dynamic warm-up exercises.

[Read More: Do You Really Need a 30-Minute Warm-Up?]

Spend a couple of minutes in your general warm-up getting loose first. That might be some walking, very slow jogging, or even just some leg swings. Then, get into your run-specific, less-than-10-minute warm-up.

Kneeling Hip Flexor Stretch

Seated Pigeon Pose

Walking World’s Greatest Stretch

High Knee

Butt Kick

Walking Lunge

Perform these as a superset.

Kneeling Hip Flexor Stretch

The kneeling hip flexor stretch helps alleviate any tightness in the hip flexors before starting your run. It also starts stabilizing your core and pelvis because it draws on your glutes to position your hips correctly. The kneeling hip flexor stretch is hard to beat since it requires no equipment and targets one of the most common problem areas during running.

How to Do It: 

Line up near a bench or a wall. Place a hand on it for stability as needed.

Take a half-kneeling stance with your right leg forward and bent to 90 degrees at your knee. Your left leg should have your knee on the ground with your leg trailing behind your body.

Keep your ribcage stacked neatly over your hips and flex your glutes with particular emphasis on your left side. Flex your glute until your left hip is fully extended.

Hold this stretch for 30 seconds before swapping sides.

Modifications

Make it Easier: Place a foam pad or yoga block under your down knee and extend your hip, leaving a bit of space before locking out.

Make it Harder: Place your back foot on a weight bench or use a strap to loop around your ankle. Lightly extend your back leg for a deeper stretch — but go slow!

Seated Pigeon Pose

The seated pigeon pose is a stretch that targets the glutes. Not only are they heavily involved in running, but they are also notoriously tight from daily life or other training within typical programs. The seated pigeon pose is a nice moderate version of the stretch that allows you to keep your hips mobile and ready for your run.

How to Do It: 

Find a medium-height box or bench to sit on. Your hips and knees should be bent to approximately 90 degrees when you’re sitting on it.

Keep one knee bent to 90 degrees and figure-four your opposite ankle across it.

With a tall posture, hinge forward at your hips to find a stretch across the glutes.

Modifications

Make it Easier: Relax the top leg to reduce the amount of stretch, or lean forward slightly less.

Make it Harder: Hinge deeper to find a bigger stretch or press down on the knee and up slightly on the ankle. Bring your arms out to the sides if needed to accommodate your stomach as you deepen your hinge.

Walking World’s Greatest Stretch

[Read More: 5 Minute Mobility: This Stretching Routine Is Perfect When You’re Low on Time]

The world’s greatest stretch is a dynamic stretching staple. It incorporates most (if not all) the major muscle groups for running and also has a rotational component involved for good measure. Performing the walking version is the perfect bridge between your general warm-up components and your more specific running warm-up series.

How to Do It: 

Take a long deep lunge stride with your left leg.

Hold this deep lunge position and place your right hand on the ground.

While in a deep lunge, rotate your thoracic spine to face your left leg. Reach up with your left arm to complete the rotation.

Hold this position for a brief moment before repeating it on the opposite side. Complete for equal repetitions per side.

Modifications

Make it Easier: Take a shorter lunge stride per leg and rotate your thoracic spine with your hands clasped in front of your chest.

Make it Harder: Perform an inch-worm exercise to slowly walk toward the lunge position on each repetition. Try to stay light on your fingers.

High Knee

[Read More: The Best Leg Stretches to Bolster Your Lower Body Training]

High knees are an excellent start to the most dynamic part of the warm-up. They draw on your hip flexors and glutes, add some increased pace to the routine, and get your heart rate up. High knees begin to mimic many of the positions (albeit exaggerated) and impact that your run places on your body, as well.

How to Do It: 

Take an athletic stance while standing in a tall posture.

While on the balls of your toes, draw one knee up toward your chest explosively.

Forcefully extend your knee and hip back toward the ground.

Repeat the same technique on the opposite leg, rapidly alternating between sides with no gap between repetitions.

Modifications

Make it Easier: Perform these seated, potentially on the edge of a weight bench or stable chair, to ease into the top half of the movement.

Make it Harder: Begin slowly moving forward during the high knees without breaking the technique. You can add a step-up to the first part of the movement, too.

Butt Kick

[Read More: How To Build Stamina for Running: Tips + Benefits]

Butt kicks are the perfect pairing with high knees. They help to more completely mimic an exaggerated running technique (along with high knees), dynamically and explosively work the running musculature, and help increase your heart rate and blood flow. And they do it all with just your body weight.

How to Do It: 

Take an athletic stance while standing in a tall posture.

While on the balls of the toes, kick one leg back and try to kick your own butt.

Repeat the same technique with your opposite leg, rapidly alternating between sides with no gap between repetitions.

Modifications

Make it Easier: Slow the pace down of the butt kicks or take a short break after the high knees. Hold onto a stable anchor in front of you for added balance.

Make it Harder: Increase your pace, repetition count, or begin marching forward slowly during the butt kicks.

Walking Lunge

The walking lunge is an inescapable reality of your training. While typically viewed as a leg-builder for a strength or muscle hypertrophy program, the dynamic warm-up world makes great use of them as well. Walking lunges hit your quads, glutes, core, grip (if you’re using weights), and even your cardiovascular system as a nice final stop before running. They also mimic an exaggerated form of your gait during running and challenge stability — all at once!

How to Do It: 

Take a medium to long step forward on one leg.

Plant the walking foot heel first before rocking forward to even foot pressure.

Slowly descend into the lunge aiming for at least 90 degrees of knee bend on your lead leg.

Maintain even foot pressure and stand back up by flexing your quads and glutes. In one smooth motion, step forward with your opposite leg and repeat for repetitions.

Modifications

Make it Easier: Take a narrower stride or come to a complete standing position for a second between each repetition.

Make it Harder: Add dumbbells to your walking lunge for a load and stability challenge.

Benefits of a Running Warm-Up

Warming up is a crucial part of any workout, and that includes running. A good warm-up can potentially help mitigate injury risk, mentally and physically prepare you for a strenuous workout, and give added time for skill development.

Reduced Injury Risk

Although injuries are impossible to completely avoid, it is always a good idea to reduce the risk as much as possible. Making sure that your running muscles and technique are tuned up before taking on the task of the day is one of the best ways to do just that. A warmer tissue is more compliant to your movement and many tweaks or injuries may occur simply because you’re too cold — physically and mentally — at the start to lock in proper form.

Mental and Physical Preparation

Our daytime activities are a wild card when it comes to training. What we’re doing for work, hobbies, or simply your commute to the gym or running trail impacts your need to warm up.

[Read More: 6 Stretches and Warm-ups to Improve Ankle Mobility]

Being stiff from sitting all day is the perfect example, tied closely with being distracted by work or other responsibilities. A well-designed warm-up is the perfect opportunity to alleviate any restrictions from your daily postures but also clear your mind of any distractions.

Skill Development

Running is a skill in the same way that squatting is a skill. Having more opportunities to refine your execution helps with movement efficiency and running economy when the main event arrives. Dynamic bodyweight exercises like butt kicks, high knees, and walking lunges help hone in on your position, control, and technique.

FAQs

Now that we know how important running warm-ups are, let’s take on some frequently asked questions.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

The post The Best Running Warm-Up for Your Next Cardio Session appeared first on BarBend.

The hype rises in the Men’s 89-kilogram category of weightlifting. On Saturday, Apr. 6, at the 2024 IWF World Cup in Phuket, Thailand, that excitement reached its zenith — at least, up until the Paris Olympics kick off this August.

At the Cup, the last-chance qualifier event for Paris, Bulgaria’s Karlos Nasar was poised to win the snatch portion, but Colombia’s Jeison Lopez rose to challenge him. On their final attempts, both men set new 89-kilogram world records in the snatch: 181 and then 182 kilograms, or 399 and 401.2 pounds.

[Related: The Best Weightlifting Shoes on the Market in 2024]

Here’s a breakdown of TK’s performance at the 2024 IWF World Cup:

Karlos Nasar | 2024 IWF World Cup Snatches

170, 176, 181 | World Record*

Jeison Lopez (COL) | 2024 IWF World Cup Snatches

175, 181x, 182 | World Record

Prior to the commencement of the event, the world record in the 89-kilogram division stood at 180 kilograms, or 396.8 pounds.

That lift belonged to China’s Li Dayin, who also competed in this session. Dayin went one-for-three, and was credited only with his successful opener of 173 kilograms.

*Editor’s Note: In order for a world record to be ratified, it must stand unbroken for a period of 24 hours. Nasar’s 181-kilogram snatch will not officially be considered a Senior world record, but is a new Junior world record.

Men’s 89KG: The Most Competitive Class?

Since the Paris 2024 weight classes were unveiled in 2022, the Men’s 89-kilogram division has rapidly become the most exciting overall division of Men’s weightlifting in the world. The conductor of that two-year type train has largely been 19-year-old Nasar, who habitually advances both Junior and Senior world records.

However, the competition for the top of the International Weightlifting Federation’s (IWF) ranking leaderboards is as stiff as it gets. The following athletes have all safely booked their ticket to Paris and can give Nasar a run for his money:

Credit: Jessie Johnson / @barbellstories

Jeison Lopez (COL)

Li Dayin (CHN)

Keydomar Vallenilla-Sanchez (VEN)

Tian Tao (CHN)

Fans of weightlifting are likely to see Nasar, Lopez, and one of these other athletes adorn the Olympic podium in Paris. Nasar is widely considered the favorite, but anything can happen in weightlifting.

Featured Image: Jessie Johnson / @barbellstories

The post Karlos Nasar & Jeison Lopez (89KG) Set Back-to-Back Snatch World Records at 2024 IWF World Cup: 181KG + 182KG appeared first on BarBend.

Fitness influencer Lean Beef Patty recently triumphed in her debut competitive powerlifting competition. On March 24, 2024, Lean Beef Patty competed as a guest in the raw 60-kilogram class at the United States Powerlifting Association (USPA) To Infinite and Beyond meet* in Costa Mesa, CA.

Lean Beef Patty — listed as Patricia Patty on the official scorecards — rigorously prepared for the meet for several months. However, recent travels coupled with a bout of illness led to an unexpected weight loss of 11 pounds in just two weeks. She weighed in officially at 58.9 kilograms. She detailed her experience on her YouTube channel, which boasts over two million subscribers, which can be seen below:

*Note: Lean Beef Patty was not drug tested for the competition.

2024 USPA To Infinite and Beyond Results — Patricia Patty, 60KG Raw

The 27-year-old Lean Beef Patty went eight for nine in attempts, missing only her final squat attempt.

Squat

115 kilograms

120 kilograms

127.5 kilograms

Bench Press

70 kilograms

75 kilograms

80 kilograms

Deadlift

125 kilograms

132.5 kilograms

142.5 kilograms

Total — 342.5 kilograms

[Related: 2024 WRPF Ghost Clash 3 Powerlifting Meet Preview]

[Related: Zahir Khudayarov (125KG) Matches Second-Heaviest Ever Raw Bench Press of 287.5 Kilograms (633.8 Pounds) In Training]

Squat

Lean Beef Patty thoroughly warmed up light lifts with 20-kilogram weight plates to prepare for squats. Her initial squat attempt of 115 kilograms (253.5 pounds) appeared to move smoothly, but she admitted to nearly missing the squat due to unfamiliarity with the timing of the judges’ commands.

A surprise for Lean Beef Patty was the thickness of the squat bar used in competition being different from a standard Olympic barbell typically used in gyms.

“The bar is a different kind of bar. I didn’t know they had a bajillion different bars,” says Lean Beef Patty. “This is like a squat bar, so it’s fatter and 55 pounds. So if you got itty bitty baby hands and you can’t grip it, it’ll be difficult. But luckily, I got big meat paws, so I can grip it pretty easily.”

In her second squat attempt, Lean Beef Patty lifted 120 kilograms (264.5 pounds) while wearing a lifting belt, surpassing her first attempt by five kilograms. Lean Beef Patty received one red light, indicating a minor infraction for the bar’s slight elevation on one side. However, two of three judges ruling the second attempt clean meant it was a successful lift.

Lean Beef Patty missed her third attempt of 127.5 kilograms (281 pounds) due to insufficient depth. She expressed navigating a powerlifting meet can perplex newcomers.

[Related: 15 Steps to Nailing Your First Powerlifting Meet]

Bench Press

Lean Beef Patty sought guidance on judging commands before her first bench press attempt of 70 kilograms (154.3 pounds). She lifted the weight from the rack, patiently waited for the start command, lowered the bar to her chest, and pushed the bar successfully to lockout upon receiving the press command.

In her second bench press attempt, Lean Beef Patty successfully his 75 kilograms (165.3 pounds). Engaging briefly with a judge on form, she was confident she could score 80 kilograms on her final attempt.

Lean Beef Patty appreciated the ample rest periods between lifts and was happy to perform only a single rep per attempt. During her third bench press attempt of 80 kilograms (176.3 pounds), Lean Beef Patty was offered a redo after a premature judging call. She took advantage of the second chance and scored it.

Deadlift

Before attempting the deadlift, Lean Beef Patty mentioned feeling fatigued, noting it was 2:30 p.m. and she had been there since 9:30 a.m. She locked out 125 kilograms (275.5 pounds) in her first attempt. She increased to 132.5 kilograms (292.1 pounds) on her second attempt, a significant 16.6-pound jump, but was successful. Her successful third attempt of 142.5 kilograms (314.1 pounds) was a new personal best.

Lean Beef Patty was honored with the Guest Lifter Award and expressed gratitude towards her team. She competed in the 60-kilogram class uncontested and received gold for posting a total.

Featured image: @leanbeefpatty on Instagram

The post Lean Beef Patty (60KG) Wins Her Competitive Raw Powerlifting Debut at the 2024 USPA To Infinite and Beyond appeared first on BarBend.

Many women have had a lasting impact on the sport of bodybuilding. Names that may come to mind include the first Ms. Olympia Rachel McLish, six-time Olympia champion Cory Everson, and eight-time Ms. Olympia Lenda Murray.

Over the last decade, the first name that may come to mind for many fans is Dana Linn Bailey. “DLB” was the first world champion in the Women’s Physique division when she was crowned Ms. Physique Olympia in 2013. 

[Read More: These Are the 10 Best Dumbbell Exercises for Bodybuilding]

Her impact on the fitness world has gone far outside of the competition stage, however. Her energy, personality, and physique have motivated and inspired countless fans around the world. To fully appreciate that impact, you should know more about her accomplishments and feats throughout her career. Here’s a small glance at what Bailey has done and the difference she has made.

Early Life

Bailey is a native of Pennsylvania and grew up passionate about soccer. She was even recruited as a starting defender for West Chester University. It was there that she started dating Rob Bailey, whom she would go on to marry. They both started training and pursuing bodybuilding. She also briefly worked as a physical education teacher in Pennsylvania during that time.

She competed in Figure division contests from 2006 to 2010. In 2011, the Women’s Physique division started taking shape, and she entered the very first pro qualifying contest — the 2011 Junior USA event in Charleston, SC. She won the overall title and became the first Women’s Physique Pro in the IFBB Pro League. Her story of firsts was only just beginning.

Contest History

Bailey is most famous for becoming the inaugural Women’s Physique Olympia champion in 2013, but she competed for five years both as an amateur and professional. Her pro debut came at the 2012 Desert Muscle Classic, where she placed fourth. Her final show was the 2015 Arnold Classic, where she finished second to Juliana Malacarne, who also defeated her in 2014 to become the second Olympia winner. 

In total, Bailey competed in seven professional contests with two victories. Her competition record is below.

2012

Desert Muscle Classic — 4th

New York Pro — 16th

2013

Tampa Pro — 2nd

Dallas Europa Pro — 1st

Women’s Physique Olympia — 1st

2014

Women’s Physique Olympia — 2nd

2015

Arnold Classic — 2nd

Non-Bodybuilding Ventures

Bailey opted to take a sabbatical after the 2015 Arnold Classic, and she had yet to return to the stage in a competitive role as of April 2024. She did continue on as an athlete, however. Later that year, she trained for and entered to be on the hit TV show American Ninja Warrior. She shared her training and process with her followers, but she was unsuccessful on the show, and she was not prominently featured in the episode that included her.

Following that venture, Bailey would enter the world of powerlifting, competing from 2017 until 2018. According to Open Powerlifting, she entered three USAPL meets in the 62.5-kilogram weight class. Her best total came at the 2018 Arnold A7 Bar Grip Pro Raw Challenge. Her lifts from that day are below.

Squat — 140 kilograms (308.7 pounds)

Bench Press — 102.5 kilograms (225.9 pounds)

Deadlift — 155 kilograms (341.7 pounds)

Total — 397.5 kilograms (876.3 pounds)

In 2019, she found another competitive outlet — Brute Strength. Bailey entered that year’s Women’s Edition alongside CrossFit Games competitor Brooke Ence, Olympic weightlifter Mattie Rogers, and national-level powerlifter Maddy Forberg. Bailey would finish second to Ence in that competition, which included a variety of strength sports and skill events.

[Read More: Who’s Best At Sports: a Weightlifter, Powerlifter, Bodybuilder, or CrossFit Athlete?]

Training

Bailey is still dedicated to training today, and she has no problem sharing her workouts with her followers. She has mixed up her training and has adapted to the styles of other athletes she has collaborated with on social media and her YouTube channel. 

Dann Linn Bailey’s Leg Day Supersets

One such workout was a lower body superset session she did with bodybuilder Kristen Nun in December 2023.

Barbell Squat + Lunge: 4 x 8 + 20

Romanian Deadlift + Sumo Squat: 4 x 10-12 + 8-12

Leg Extension + Sissy Squat: 4 x 12-15

[Read More: Dana Linn Bailey and Kristen Nun’s Leg Day Superset Tips]

Dana Linn Bailey’s Back Workout with Sam Sulek

Showing she can hang with anyone in a gym, she also trained with another fitness industry phenom, Sam Sulek, for a back workout. The summary of that workout is as follows.

Cable Rope Straight-Arm Pulldown + Cable Rope High Row + Lying Cable Rope Face Pull*

Dual Handle Lat Pulldown + Dual Handle Close-Grip Lat Pulldown 

Machine Single-Arm Row

Seated Cable Row Overhand Grip + Close Underhand Grip

Chest-Supported Machine Row + Seated Rear Delt Dumbbell Flye

* When three exercises are noted, they were performed as a circuit. Two exercises in the same line indicate a superset.

[Read More: Dana Linn Bailey Performs Sam Sulek-Style Superset Training]

Business Ventures and Social Media

Bailey is still very popular in the fitness industry and is involved with multiple businesses as a result. She is a sponsored athlete for both Redcon1 and Trifecta Meal Prep. Before her joining Redcon1, she was the owner of her supplement brand, Run Everything Labs. She is also an entrepreneur thanks to her training app as well as her Flag Nor Fail clothing brand. 

While she was living in Reading, PA, she and her husband Rob ran Warhouse Gym. They have since relocated to Montana, and the gym is now under new ownership under the name Warhouse Strength.

[Read More: Andrea Shaw Biography — Early Life, Career, Training, and More]

Bailey is also active on social media. Her Instagram page boasts 2.2 million followers, while her Facebook also has over 2 million supporters. Her YouTube channel has 546,000 subscribers, and she has posted over 800 videos on that channel. She is also posting on TikTok, where she has 226,000 followers. She also has a page on X (formerly known as Twitter) with 75,000 followers, but she has not posted there since 2022. 

2024 and Future

Fans don’t yet know if Bailey has any competitive endeavors in her immediate future. But she is certain to be an active part of the bodybuilding and fitness scene thanks to her work training clients and posting updates about her life. She is also sure to make appearances at expos, shows, and other events because she has said she likes opportunities to meet fans. We may or may not be seeing her in competition any time soon, but her presence is sure to be seen and felt for quite some time.

Featured Image: @danalinnbailey on Instagram 

The post Dana Linn Bailey Biography — Career, Contest History, Training, Business, and More appeared first on BarBend.

Giants Live is back in action for their second event of the 2024 season, the 2024 Europe’s Strongest Man (ESM). It is shaping up to be a champion of champions event, with the contest’s last three winners — reigning champion Pavlo Kordiyaka, 2022 ESM champion Oleksii Novikov, and 2021 ESM champion Luke Stoltman — scheduled to compete in the action-packed 2024 edition of the contest at the Leeds First Direct Arena on April 13.

Poland’s Mateusz Kieliszkowski withdrew two weeks before the competition, citing an Achilles tendon injury. This would have been Kieliszkowski’s first ESM contest since 2019, when he placed second to Hafthor Björnsson. Unfortunately, the “Polish Powerhouse” is once again plagued with injury.

Defending champion Kordiayaka will attempt to go back-to-back and secure his spot at the 2024 World’s Strongest Man (WSM) contest. The last strongman to win consecutive ESM contests was Björnsson, who won five of six ESM contests from 2014-2019; the outlier was Laurence Shahlaei‘s win in 2016.

Nine other elite strongmen, including the Konstantine Janashia of Georgia, will contend for the 2024 ESM title. Janashia saw disappointment at the 2023 ESM, finishing eighth after making the podium three times prior (2018-19, 2022). Janashia will seek his fourth ESM podium in 2024.

Seasoned veteran Aivars Šmaukstelis is also on the 2024 ESM roster. He was the bronze medallist in 2023 after a blistering stone run gave him the top spot in the final event. Keep an eye on Shane Flowers, who has been on an upward trajectory since recovering from his injury at the 2022 WSM contest.

2024 Europe’s Strongest Man Roster

Aivars Šmaukstelis (Latvia)

Oleksii Novikov (Ukraine)

Pavlo Kordiayaka (Ukraine)

Shane Flowers (England)

Gavin Bilton (Wales)

Luke Stoltman (Scotland)

Konstantine Janashia (Georgia)

Rauno Heinla (Estonia)

Ondřej Fojtů (Czechia)

Nicolas Cambi (Italy)

Pa O’Dwyer (Ireland)

Fredrik Johansson (Sweden)

[Related: ICYMI: Strongman Graham Hicks Is in the Guinness Book of World Records for Deadlifting a Tower Bell]

[Related: Mitchell Hooper and Dr. Mike Israetel Dissect Training for Size Versus Strength]

2024 Europe’s Strongest Man Events

Nicol Stones Carry

Car Walk

Deadlift Ladder

Viking Press

Atlas Stones

This promises to be a brutal and hard-fought contest. With Kieliszkowski out of the picture, the two Ukrainians are podium favorites. Watch the competition live at Officialstrongman.com to see who will score the 2024 ESM title.

Featured image: @giantslivestrongman on Instagram

The post 2024 Europe’s Strongest Man Preview appeared first on BarBend.

If you’ve fully devoted yourself to running the fastest mile possible, you’ve invested lots of time and energy in the task. You’ve learned to cross-train and build lower body muscle mass through strength training. That’s to say nothing of the countless high-intensity interval training (HIIT) workouts that you’ve used to improve your VO2 max and optimize your overall running performance.

But how long does it take to run a mile, on average? Once we cover those numbers, I’ll take you through a conversation I had with Lee Whitaker, certified as an Elite Coach by USA Track & Field. From there, you’ll get the best tips for running your fastest mile yet.

How Long Is a Mile?

Depending on your level of running experience and the approach you choose, a mile may feel like either a very long distance or a very short distance. Regardless of whether you sprint your mile or casually walk it, the distance remains the same. A mile is 1,609.34 meters, which is the equivalent of just over 32 regulation Olympic swimming pools.

How Many Laps Is a Mile?

If you’re running on a traditional outdoor track — which is 400 meters in circumference from the innermost lane — it will take you just a smidgen over four laps around the track to complete a mile. If you’re using a standard 200 meter indoor track, it will take just over eight laps around the track for you to run a full mile.

How Long Does it Take to Run a Mile?

Thanks to the team at RunningLevel, we have access to a very thorough breakdown of the amount of time it takes people of various ages and genders to complete their one-mile runs. The finish time of each age group and sex assigned at birth is recorded, along with the experience level of the runner, which starts with beginners and extends all the way to elite athletes.

For Adults

Adult runners span the gamut from trained athletes who have extended their running careers well into adulthood to people who have casually taken up distance running later in life. This is reflected in the wide range of average times, which also include the fastest mile times ever recorded in competition. 

[Read More: Expert Tested: The Best Cushioned Treadmills]

For Kids

The average mile times in the kids’ category can be particularly wide-ranging, as the recorded race results in the 10-year-old category predate the onset of puberty for many children. Moreover, on the high end of the age distribution, the 20-year-old group includes college-aged athletes, including several capable of contending for world championships and Olympic medals.

Tips for How to Run Your Fastest Mile

Once all of your strength training and preparation has been completed, the time will finally arrive for you to put yourself to the test and run the fastest mile your body can produce. As much as you might like to, treating your mile run as an all-out sprint is not a recipe for success. To record your best possible time, you’ll have to be a bit more tactical than that.

[Read More: Can You Train for a Marathon On a Treadmill? An Expert Running Coach Teaches You How]

To get you the best tips for running your fastest mile, I chatted with expert running coach Lee Whitaker. Not only has Whitaker coached several state champions at the high school level, but he is also an elite ultra-distance runner who regularly finishes at the top of the leaderboard when running distances of 100 miles or more. 

Know What a Fast Mile Feels Like 

Part of your preparation for running a faster mile is learning what it feels like to move at your fastest sustainable pace. Forcing your body to power through the buildup of lactic acid and a pounding heart rate is also a valuable part of the mental preparation for running a mile. 

Pushing yourself for minutes at a time is a daunting task, and you need to familiarize yourself with the peak level of discomfort you can tolerate throughout your one-mile run.

[Read More: Running on a Treadmill Vs. Running Outside — Which Is Best for Your Goals?]

“If you’ve done the training and everything, hopefully you have gotten a good idea of what your time could be or should be,” says Whitaker. “You need to know how your body needs to feel during a fast mile. If you’re going to try to run a five-minute mile, you need to know what it feels like for your body to run the five-minute mile, and you need to know that that’s even in your wheelhouse. Get an understanding of your capabilities so that you can plan appropriately.”

In other words — don’t try for your fastest mile ever if you’ve never run at or near that pace before. Familiarize yourself with running at your target pace during training and draw from those experiences on race day.

Watch Your Splits

In lieu of having a coach standing by to shout your times to you, it’s probably in your best interests to actively check your time splits at critical checkpoints. That way, you can have a precise idea of whether your average pace has you on target for a favorable finish.

“Once you get going, you want your 400 splits to be pretty even,” advises Whitaker. “For a beginner, that’s kind of what you’re trying to shoot for. A four-minute mile is just easy math; you want your running speed to get you as close to that one-minute mark as possible each time you come around the track, because once you get too far behind, it’s very difficult to make up the lost time. You can make up little small amounts, but you can’t make up big chunks later in the race.”

[Read More: How To Build Stamina for Running: 6 Tips + Benefits]

How do you do all that? Again, it’s about developing a good idea of what your body is capable of during training. “Identify what your split-time targets are ahead of time, and try to stay pretty close to even splits when you’re actively running your mile,” Whitaker suggests.

Get a Good Start

It’s often said that it’s not how you start, it’s how you finish. While that’s still true while you’re running a mile, take advantage of a unique feature of your body’s energy systems to get out to an excellent start. That way, you’ve given yourself a little leeway when fatigue starts to set in, and it becomes more of a struggle to maintain a quick mile pace.

[Read More: The Best Treadmills for Home, Tested and Picked by Our Experts]

“Our bodies have a few seconds of energy that comes from our ATP [adenosine triphosphate] stores, so we can leverage that when we first start a race,” says Whitaker. “That means you’re not starting too conservatively, and you’re using that ATP system to get those first few steps off the line so that you’re not wasting that opportunity. So there might be a second or two that you can gain just in those first few meters by getting a fast start, and then you can settle into even pacing.”

In other words, don’t push it all out at the beginning — you’ll fatigue more quickly — but find a burst of initial speed for a couple of seconds before settling into your race pace.

Make Sure You Aren’t Running More Than a Mile

An underrated feature of running a mile on a track is that a mile is only a true mile if you run right along the track’s innermost edge. For every lane you inhabit outside of that line, the length of your lap extends by roughly seven meters. This means that it’s possible to travel significantly more than a mile by the time you complete four trips around a track if you haven’t been taking the most efficient path.

[Read More: Expert Tested: The Best Treadmills for Running]

“If you’re on the track, you want to be as close to the inside [of the track as possible to make sure you’re running the shortest distance possible,” says Whitaker. “It’s important not to run longer than a mile if you can help it. If you’re running out on a road, just like any road course, make sure you’re taking your tangents and other things and basically not running too far. You don’t want your mile to turn into a mile plus 10, 20, or 30 meters. That means you want to run the most efficient route around the track.”

Think of it a bit like arching your back in the bench press — you’re shortening your range of motion. You’re still completing a rep, but more efficiently.

Draft Off Other Runners

If you’re running a mile during a race, there’s a high likelihood that you’re going to be sharing the track or roadway with several other runners. While the presence of competitors can be a distraction, there are ways to use it to your advantage.

“If you can find someone that’s running a little faster than the pace that you need to go, it can be hugely advantageous to draft behind them,” says Whitaker. “The energy savings from drafting are a huge benefit at any speed. Running behind somebody that’s just a little bit faster than you might just give you the edge that you need to get through the barrier that you’re trying to break.”

[Read More: The Best Treadmills with Screens, As Chosen by Our Experts]

New runners, fear not. Drafting is not cheating — experienced runners know and expect this to happen during races. You’re just improving your running economy. Just make sure you’re not completely abandoning your running pace by drafting behind someone way faster than you.

Don’t Get Boxed In

Drafting can be beneficial to your pursuit of a new personal record in the mile, but it won’t be helpful at all if your competition is physically holding you back. This means you’ll need to be keenly aware of your spacing throughout your one-mile run so that you don’t get stuck in the middle of a pack and are unable to break free.

[Read More: How to Achieve Proper Running Form, Explained By Running Coaches]

“When there are people on the track, everybody wants that inside position because it’s the shortest way around the track,” insists Whitaker. “If you run in lane two for one full lap, you’re essentially running seven-ish meters longer every single lap than the person that’s on the inside. People might cut you off and box you in. This can really slow down your pace. That’s another reason why it’s important to get a good start and get a good line; you can avoid getting boxed in by your competitors.”

So lace up those running shoes and lock in that running form — you’ll need every ounce of focus to avoid being kept from a fast finish line by your competitors.

The Gateway to More

A one-mile race is both a destination and a journey since it can be the jumping-off point to races of longer distances, like half marathons and full marathons. Once you build endurance and confidence, and you get the hang of a few one-mile races, you’ll be ready to string several miles together and take on some established marathon runners.

Frequently Asked Questions

Here, I’ll tackle some questions you might still have before you get running.

The post How Long Does it Take to Run a Mile? (Plus Tips From an Expert Coach) appeared first on BarBend.

Qatari weightlifter Meso Hassona has lost his chance to go for a world record at the 2024 IWF World Cup after suffering an injury in Phuket, the venue for the final 2024 Paris Olympic Games qualification opportunity.

The 96-kilogram Tokyo gold medalist said he was in great shape to “show the weightlifting world what [he] can do” when he suffered the injury. Hassona will not lift in the Men’s 102-kilogram Group A session on Apr. 8, but will weigh in to meet his eligibility for Paris.

[Related: Historic Upset: Rizki Juniansyah (73KG) Sets World Record Total, Steals Olympic Slot From Teammate Rahmat Erwin Abdullah]

Athletes must weigh in, participate in the pre-competition presentation, and make themselves available for anti-doping testing whenever they attend a qualifier. Lifting during the event is not required.

Meso Hassona | 2024 IWF World Cup Injury 

The injury in question, a hip abductor strain, happened on Wednesday, Apr. 3, when Hassona went for a 230-kilogram clean & jerk in the training hall in Phuket. 

“I felt some pain; something was wrong, and I was taken to hospital,” Hassona told BarBend.

“It’s badly bruised but not as serious as it could have been. The doctors said I should rest for a few weeks. I could train sooner, but the Olympics are too important, so I will rest for two to three weeks before I return to training,” says Hassona.

[Related: Opinion: The Sport of Weightlifting Sucks to Watch in 2024]

Can Meso Hassona Still Go to the Olympics?

Yes. Hassona said the following:

“I will be there. The only disappointment is that I wanted to show the world some big numbers here. I was hoping for more than 180 kilograms in the snatch, maybe 181-182, and I wanted 232 kilograms for the world record in the clean and jerk. I’m not going to get upset about it. This is weightlifting, and it can happen.”

[Related: Hampton Morris Sets America’s First Senior Men’s Weightlifting World Record in 50 Years]

2024 IWF World Cup | Men’s 102KG

Hassona is second in the Paris qualification rankings with a 400-kilogram Total behind Liu Huanhua from China, whose best total in qualifying is 404 kilograms. Akbar Djuraev from Uzbekistan became the third man to hit the 400-kilogram mark when he won gold at the 2024 Asian Championships in his home nation in February.

Djuraev, assured of a place in Paris, has decided to compete at 109 kilograms in Phuket. He said after his victory in February that he would target a 235-kilogram clean & jerk when he lifts in Paris.

Liu Huanhua (CHN): Capable of a huge total, as he showed at the Asian Games in October. Liu made 185-233-418 when he won at 109KG but weighed less than 102 kilograms (100.8 kilograms). There was no 102KG category at the Asian Games. 

Lesman Paredes (BRN): Paredes won Asian and world titles for Bahrain in 2022 before injuries kept him out of action. Paredes holds the 96KG snatch world record, back in good shape in training.

Yauheni Tsikhantsou (INA): Tsikhantsou is the current European Champion who has improved his best total by 18 kilograms throughout qualifying and can go beyond 400 kilograms on Monday.

More 2024 IWF World Cup News

Weightlifter Ri Won Ju (67KG) Sets 189KG World Record Clean & Jerk at 2024 IWF World Cup

Luo Shifang (59KG) Sets a New Total World Record of 248 Kilograms at the 2024 IWF World Cup

Weightlifter Hou Zhihui (49KG) Sets 97KG Snatch World Record at 2024 IWF World Cup

Weightlifter Won Hyon Sim (45KG) Sets Triple World Records at 2024 IWF World Cup

Disclaimer: Brian Oliver is an independent correspondent for BarBend. The views and opinions expressed on this site do not necessarily reflect his own. Oliver is not directly affiliated with any of BarBend’s existing media partnerships.

Featured Image: @mesohassona on Instagram

The post “I Was Ready for the World Record”: Olympic Champion Meso Hassona Injured, Out of 2024 IWF World Cup appeared first on BarBend.

The World Raw Powerlifting Federation (WRPF) will present the Ghost Clash 3 meet on the weekend of April 6-7, 2024, at The Tank Brewing Co. in Miami, FL. The meet features amateur and professional competitions with raw and raw w/wraps competitions. 

The Amateur Day is on Saturday, April 6, and the Pro Day is on Sunday, April 7, 2024. The lists of divisions and athletes for all full meet lifters can be seen below, as shown on the meet’s LiftingCast page:

[Related: Zahir Khudayarov (125KG) Matches Second-Heaviest Ever Raw Bench Press of 287.5 Kilograms (633.8 Pounds) In Training]

Saturday, March 6, 2024 — Amateur Day

Below are the athletes competing on Day One:

Women’s Raw Open 60KG

Brianna Donatucci

Brittany Lisa

Samantha Johnson

Women’s Raw Open 67.5KG

Miranda Good

Brooke Mitchell

Amber Shackelford

Delaney Hopkins

Women’s Raw Open 75KG

Samantha Taha

Janet Macias

Skye Murray

Madeline Scott

Women’s Raw Open 82.5KG

Gina Caiafa

Nalae Yang

Women’s Raw Open 90KG

Kelly Ikalina

Jessica Berkery

Stacey Dewitt

Lexi Leneau

Courtney Fox

Women’s Raw Open 100KG

Melissa Hufford

Lauren Calloway

Brie Levy

Women’s Raw Open 125KG

Shauntre Lilley

Women’s Raw Open 140KG

Amanda Torres

Women’s Raw With Wraps Open 75KG

Kaitlin Haddad

Women’s Raw With Wraps Sub-Master (35-39) 75KG

Kaitlin Haddad

Men’s Raw Junior (18-19) 82.5KG

Anthony Ferrara

Men’s Raw Junior (20-23) 110KG

Luke Vonhollen

Dylan Clawson

Men’s Raw Master (40-44) 125KG

Michael Greeno

Men’s Raw Master (45-49) 125KG

Crawford (Larry) Mizell

Men’s Raw Open 67.5KG

Avery Jackson

Men’s Raw Open 82.5KG

Anthony Ferrara

Jerry Whisenhunt

Thomas Boswinkle

Justin Evangelista

Ernesto Lopez

Phillip Bennett

Ran Tun

Men’s Raw Open 90KG

Timothy Zhuravlev

David Joplin

Coleton Rescignano

Josh Kersh

Micaiah Branch

Men’s Raw Open 100KG

Eugene Zhuravlev

Ethan Featherstone

Drew Stocklein

Daniel Longo

Justin Robinson

Jeremy Lowery

Vance Cohee

Eli Mcdaniel

Men’s Raw Open 110KG

Zach Tyree

Dylan Hawk

Christian Davis

Luke Vonhollen

Scott Percy

Anthony Giarolo

Russ Wood

Patrick Hughes

Adam Frandsen

Oniel Martinez Orozco

Rudy Salandanan Jr.

Louis Nutter

Dylan Clawson

Men’s Raw Open 125KG

Crawford (Larry) Mizell

Michael Greeno

David Macias

Men’s Raw Open 140KG

Scott Schofield

Noah Pruitt

Giovanni Iurato

Men’s Raw Open +140KG

Matthew Cuthbert

Ramsey Johnson

Travis Bridges

Men’s Raw Sub-Master (35-39) 100KG

Justin Robinson

Men’s Raw Sub-Master (35-39) +140KG

Ramsey Johnson

Men’s Raw With Wraps Junior (18-19) 110KG

Nate Burket

Men’s Raw With Wraps Open 90KG

Bryan Kraft

Josh Gallone

Men’s Raw With Wraps Open 100KG

Jack Vernon

Men’s Raw With Wraps Open 110KG

Travis Dyer

Valeriy Kazibyekov

Nate Burket

Men’s Raw With Wraps Open 125KG

Nicolas Villalobos

Nikolas Bender

Men’s Raw With Wraps Open 140KG

Clayton Huff

[Related: Louisiana High School Student Dwayne Coleman Squats 408 Kilograms (900 Pounds) Equipped in Powerlifting Meet]

[Related: Betty Aborah (63KG) Raw Deadlifts 4 Kilograms Over IPF Junior World Record for a Triple]

Sunday, March 7, 2024 — Pro Day

Below are the athletes competing on Day Two:

Women’s Raw Junior (20-23) 75KG

Amanda Smith

Women’s Raw Open 56KG

Angelina Bennett

Women’s Raw Open 60KG

Nikki Solis

Women’s Raw Open 67.5KG

Naomi Sheppard

Ayngelia Star Ara

Haley Hill

Brittany Bowles

Women’s Raw Open 75KG

Amanda Smith

Ceejay Byam

Women’s Raw Open 82.5KG

Samantha Rice

Women’s Raw Open 100KG

Taylor Phillips

Women’s Raw Sub-Master (35-39) 75KG

Ceejay Byam

Women’s Raw With Wraps Junior (20-23) 75KG

Hanna Luukkonen

Women’s Raw With Wraps Master (50-54) 67.5KG

Suzanne Davis

Women’s Raw With Wraps Open 52KG

Alisha Luna

Women’s Raw With Wraps Open 56KG

Catalina Pineda

Women’s Raw With Wraps Open 60KG

Jen Hazzard

Valerie Leone

Monica Burgos Angulo

Women’s Raw With Wraps Open 67.5KG

Suzanne Davis

Women’s Raw With Wraps Open 75KG

Denise Herber

Hanna Luukkonen

Landri Peden

Women’s Raw With Wraps Open 82.5KG

Lily Riley

Hunter Henderson

Brianny Terry

Women’s Raw With Wraps Open 90KG

Jaymii Morris

Men’s Raw Open 90KG

John Haack

Geramy Alexander

Michael Weshnak

Marco Galindo

Men’s Raw Open 100KG

Daniel Cardona

Louis-Alexis Gratton

Edward Blair

Omar Villegas

Men’s Raw Open 110KG

Jimbo Cooper

Dawson Windham

Brandon Cintron

Pat Horvath

Alec Lowi

Jordan Faria

Jamal Browner

Bryan Duncan

Alex Charchuk

Jake Dunn

David Cailler

Men’s Raw Open 125KG

Travis Calloway

Phillip Herndon

Anthony Krznar

Justin Zottl

William Euliss

Trae Lounsbury

Men’s Raw Open 140KG

TJ Shliff

Men’s Raw Open +140KG

Craig Foster

Patrick Maguire

Men’s Raw With Wraps Open 82.5KG

Nydir Hayden

Men’s Raw With Wraps Open 100KG

Luke Tolman

Rory Payne

Men’s Raw With Wraps Open 110KG

Bobby Hume

Boris Olegov Tsvetkov

Mike Risti

Men’s Raw With Wraps Open 125KG

Gabriel Vega

Men’s Raw With Wraps Open 140KG

Shane Haller

Men’s Raw With Wraps Sub-Master (35-39) 100KG

Rory Payne

[Related: Dave Richardson (125KG) Deadlifts 430 Kilograms in Training]

[Related: Gwen Marsden (43KG) Hits Unofficial IPF Junior World Record Deadlift and Total]

Women Athletes to Watch

Below are female powerlifters expected to post huge numbers in Miami.

Hunter Henderson

Hunter Henderson confirmed that she would focus on bodybuilding after this meet while speaking to BarBend earlier in the week. She aims to win the Chicago Pro and qualify for the 2024 Olympia.

Before that, Henderson has two world records in mind for this meet. She will try to break the all-time world record squat raw w/wraps at 82.5KG. She would also like to take home a new bench press world record.

Brianny Terry

Henderson will compete in the same category as her training partner, Brianny Terry. The last time Terry was on a platform, she set the all-time world record for the heaviest deadlift by a woman at the 2023 American Pro 2 when she completed a lift of 291 kilograms (641.6 pounds).

Terry is an IFBB Pro League bodybuilder in the Women’s Physique category. She previously shared that she will focus on bodybuilding in 2025, which means she will pull out all the stops to get big numbers in Miami.

Samantha Rice

Samantha Rice pulled 291 kilograms at the American Pro 2 but Terry claimed the world record for having a lighter body weight. Rice will compete raw in the 82.5KG class, and one can imagine that she would like to leave the Sunshine State with that deadlift record in her possession.

Men Athletes to Watch

Below are several world record holders in the male division who could rewrite the record books:

John Haack

Haack has bounced back and forth between the 90KG and 100KG weight classes. For this meet, he will be in the raw 90KG category.

Haack recently posted an Instagram video wherein he bench pressed 250 kilograms (551 pounds). That was the same as he lifted in the American Pro 2. He has also pulled as much as 420 kilograms in training for this contest. Another record-setting total attempt is definitely a possibility in Miami.

Jamal Browner

This is Browner’s first time on the platform since he competed in the 2022 USPA Pro Raw Championships. In 2023, he focused on strongman, competing at the 2023 World Deadlift Championships (WDC) during the Giants Live World Open.

Browner tied for fifth in the Deadlift event at the 2023 WDC with a lift of 430 kilograms (948 pounds). Browner has lifted as much as 455 kilograms (1,003 pounds) in sanctioned powerlifting competition.

Shane Haller 

Haller made headlines at the Ghost Clash in 2022 when he squatted 420 kilograms to take the world record in the 140KG category. He most recently competed in December 2023 at the RPS King and Queen of the Platform 3 meet. Haller only makde one attempt on each lift and still totaled 1,057 kilograms.

Haller was not in the Ghost Clash 2 meet in 2023. This will be his first time competing at this event since he took that world record two years prior.

How to Watch

Both days of competition will be live-streamed free of charge on the WRPF AMERICAS – Professional Powerlifting YouTube channel. The amateur meet will be featured in two sessions and the Pro Day will have one. The links to both days’ streams can be seen below:

Saturday, April 6, 2024 — Amateur Day — AM Livestream

[Related: 16-Year-Old Yaw Parbey (74KG) Deadlifts 320 Kilograms (705 Pounds) In Training]

Saturday, April 6, 2024 — Amateur Day — PM Livestream

[Related: Zuzanna Kula (57KG) Breaks IPF Equipped Bench Press World Record With 161 Kilograms]

Sunday, April 7, 2024 — Pro Day — Full-Day Livestream

BarBend will provide a meet recap as well as cover any world records set during either day of competition.

Editor’s note: BarBend is the Official Media Partner of the WRPF. The two organizations maintain editorial independence unless otherwise noted on specific content projects.

Featured Image: @theghostclash on Instagram 

The post 2024 WRPF Ghost Clash 3 Powerlifting Meet Preview appeared first on BarBend.

IFBB Pro League promoter Johnny Stewart will present the 2024 Charlotte Pro in Charlotte, NC, on the weekend of Apr. 6-7, 2024. The show features five pro divisions: Classic Physique, Men’s Physique, Figure, Bikini, and Wellness.

There are an estimated 100 competitors across all five divisions. The winners of all five shows qualify for the 2024 Olympia in Las Vegas, NV, on the weekend of Oct. 10-13, 2024.

2024 Charlotte Pro Bodybuilding Show Rosters

The rosters are below, with names in alphabetical order:

Classic Physique

Eric Abelon (United States)

Tomas Adame (United States)

Armando Aman (United States)

Brady Barnes (United States)

Rodrigo Coelho (Brazil)

Stephen Daniels (United States)

Jeshan Fernando (United States)

Alexander Galan (United States)

Lucas Gianinni (United States)

Barry Irving (United States)

Abner Logan (United States)

Jim Machak (United States)

Jake Phippen (United States)

Kenneth Richards (United States)

Lamar Shaw (United States)

Fabioni Sylvain (United States)

Jordan Tripp-Arthur (United States)

Robert Van Sant (United States)

James Yount (United States)

Men’s Physique

Dustin Alvis (United States)

Michael Augustino (United States)

George Brown (United States)

Creighton Clingan (United States)

Damon Davis (United States)

Chris Deja (United States)

Brad Estadt (United States)

Jamal Everette (United States)

Michael Ferguson (United States)

Joshua Goforth (United States)

Russell Gregory (United States)

Jorge Hernandez (United States)

Emanual Hunter (United States)

Xavier Jaime Canales (United States)

Hossein Karimi (Iran)

Jacques Lewis (United States)

Aristoteles Lima (Brazil)

Michael Mayers (United States)

Clarence McSpadden (United States)

Kirk Moore (United States)

John Murphy (United States)

Eze Onwurah (United States)

Stephen Pascal (United States)

Khali Quartey (United States)

Gerardo Reyna (Mexico)

Derrick Stevenson (United States)

Mofeed Titilope (United States)

Ranzino Valentine (United States)

Da’marchitzy White (United States)

Justin White (United States)

Travia Yow (United States)

Figure

Taco Barnes (United States)

Natasha Charles (United States)

Madison Dinges (United States)

Rosalyn Dudding (United States)

Maude Exantus (United States)

Amanda Houston (United States)

Jennifer Johnson (United States)

Ashley Kelsey (United States)

Tessa Metze (United States)

Francesca Mujica (United States)

Mary Nyarko Omale (Ghana)

Megan Sylvester-Cielan (United Kingdom)

Julia Waring (United States)

Ronshende Whittington (United States)

Katrina Williams (United States)

Bikini

Maria Acosta (United States)

Gigi Amurao (United States)

Diana Arsenyeva (United States)

Maya Astabie (United States)

Kimberly Bonilla (United States)

Kristiana Brush (United States)

Tamekia Carter (United States)

Brittany Gillespie (United States)

Niccole Guggia (United States)

Ashley Hampton (United States)

Jessica Kosten (United States)

Jennifer Lau (United States)

Amanda Macey (United States)

Jessica Miller (United States)

Anya Nicholson (United States)

Kate Orara (United States)

Sharon Ramos (Dominican Republic)

Kristy Robbins (United States)

Marissa Ross (United States)

Angela Ruscili (United States)

Gina Sardina (United States)

Anastacia Spragans (United States)

Nicolette Stafford (United States)

Wellness

Luz Abinuman (United States)

Leah Flack (United States)

Melitza Guerrero (United States)

Jamie McKenzie (United States)

Joann Norwood (United States)

Jasmine Payne (United States)

Ruth Rodriguez (United States)

Yadira Rosado (United States)

Bruna Seredich (United States)

Inez Sobczak (United States)

Jennifer Zollars (United States)

[Related: How To Get a V-Taper: Workouts and Training Tips From a PhD Bodybuilder]

[Related: Interview: Hunter Henderson Wants to Set 2 Powerlifting World Records and Qualify for the Olympia in 2024]

Men’s Physique Athletes to Watch

Below are Men’s Physique competitors likely to reach first callout:

Emanual Hunter

Emanual Hunter’s 2023 season included a win at the 2023 Tri-City Classic and a fourth-place finish at the 2023 Men’s Physique Olympia. This will be his second attempt to win a show in 2024 and re-qualify for the 2024 edition of the Olympia.

Hunter ranked sixth at the 2024 Arnold Classic in Columbus, OH. The Men’s Physique lineup included 31 athletes, the largest on that side of the stage, and Hunter is considered the early favorite to win it by some experts.

George Brown

The most recent time fans saw George Brown was at the 2022 Men’s Physique Olympia, where he tied for 16th. He took the entire 2023 season off; this is his 2024 season debut.

The 10-year pro has won several shows in his career, including two New York Pro titles. Brown’s most recent win came at the 2022 Hurricane Pro.

Dustin Alves

Dustin Alves ranked fourth at the 2023 Charlotte Pro, won by Corey Morris. This will be Alves’ 2024 season debut. His most recent show was the 2023 Pittsburgh Pro, where he finished 11th overall.

Featured image: @emanual_31 on Instagram

The post 2024 Charlotte Pro Bodybuilding Show Preview appeared first on BarBend.

The 2024 Arnold South America show will take place in Sao Paulo, Brazil, on the weekend of Apr. 5-7, 2024. It will be the last of the three Arnold Schwarzenegger-promoted shows on the IFBB Pro League schedule. The Arnold Classic US and Arnold Classic UK events were held in March 2024.

This show features four pro divisions: Men’s Open, Classic Physique, Men’s Wheelchair, and Wellness. All four winners qualify for the 2024 Olympia in Las Vegas, NV, on Oct. 10-13, 2024.

2024 Arnold South America Rosters

The rosters for all four pro shows are listed below, with names in alphabetical order.

Men’s Open

Rafael Brandao (Brazil)

Tonio Burton (United States)

Andre Carlao (Brazil)

Jonathan Delarosa (United States)

Vitalii Goodvito (Brazil)

Jonathan Emmanuel Padilla Gonzalez (Mexico)

Alan Romiro Bonadiman (Brazil)

Jefferson Santos De Oliveira (Brazil)

Deivison Teixeira (Brazil)

William Martins William (Brazil)

Classic Physique

Fabiano Andrade (Brazil)

William Cirino De Araujo (Brazil)

Daniel Da Matta (Brazil)

Andre Luiz Dos Santos (Brazil)

Breno Roberto Eleuterio Pereira (Brazil)

Afonso Emmel Licht (Brazil)

Diego Alejandro Galindo Garavito (Brazil)

Fabio Junio (Brazil)

Livingston Livinho (Brazil)

Luiz Luiz Chicle (Brazil)

Alan Mendes (Brazil)

William Santoro (Brazil)

Men’s Wheelchair

Josue Fabiano Barretto Monteiro (Brazil)

Jean Pierre Santana Vieira Da Silva (Brazil)

Wellness

Danielle Alves Balbino Da Silva (Brazil)

Debora Boff (Brazil)

Rayane Fogal (Brazil)

Andreia Gadelha Da Silva (Brazil)

Claudia Gentil (Brazil)

Renata Guaraciaba (Brazil)

Rara Lima (Brazil)

Valquiria Lopes (Brazil)

Debora Paula De Oliveria (Brazil)

Debora Pereira (Brazil)

Fernanda Kivia Ramos (Brazil)

Pamela Rodrigues (Brazil)

Ruth Ruth Mantos (Brazil)

Andreia Santos (Brazil)

[Related: 7-Time Figure Olympia Champion Cydney Gillon Shows How To Build a Leg Day Program]

[Related: 2024 Triple O Dynasty Pro Bodybuilding Show Preview]

Men’s Open Athletes to Watch

Below are Men’s Open competitors likely to contend for the podium:

Rafael Brandao

The weekend’s main event is the Men’s Open event. Rafael Brandao aims to win his second Arnold South America title in Sao Paulo. His first win came in 2022.

Brandao is coming off a third-place finish in the 2024 Arnold Classic in Columbus, OH. Many fans and insiders consider him the favorite to win this event.

Tonio Burton

The 2023 New York Pro winner seeks another respected title for his trophy case. Tonio Burton ranked eighth at the 2023 Mr. Olympia in Orlando, FL.

Being considered a top-10 bodybuilder in the sport means Burton is a top contender for almost any non-Olympia show. The matchup between “The Predator” and Brandao is one fans look forward to.

Jonathan Delarosa

Jonathan Delarosa has been playing the role of spoiler for several athletes in Arnold Classic shows in 2024. He ranked fourth in Columbus, OH, and at the Arnold Classic UK in Birmingham, England.

More Bodybuilding Previews

2024 Triple O Dynasty Pro Bodybuilding Show Preview

2024 1 Bro Pro Bodybuilding Show Preview

2024 Taiwan Pro Bikini Division Show Preview

Featured Image: @tonio_burton on Instagram 

The post 2024 Arnold South America Bodybuilding Show Preview appeared first on BarBend.