He ran the marathon faster than anybody else before him – and he believes he can become even faster. FIT for LIFE visited the 34-year-old Kenyan at the training camp in Kaptagat in preparation for the London Marathon.
Eliud Kipchoge, at the latest since your fantastic world record last September in Berlin in 2:01:39 hours you are the biggest marathon runner of all times, unbeaten in the last ten marathons, including the Olympic victory in Rio and 2:00:25 at the Breaking2 attempt in Monza. What has changed in your life since then?
It’s gotten a little difficult. Every new achievement, every record comes with a new responsibility. Many people want something from me: sponsors, media people, but also the fans. I try to meet their wishes as well as possible, but I can’t make myself available for every single one of the sponsor appearances, interviews, autograph requests or selfies. I have to be selective. I hope my fans understand that. In the end they are also only happy if I show a good performance.
Does this increased attention also bring more pressure?
No, I’m not feeling any more pressure than before. I am the same as before Berlin. I am still primarily a runner. I only make other commitments if the training doesn’t suffer from it. During the week I am at the camp in Kaptagat where it is only about focusing on the training and nothing else.
If you think back to the race in Berlin: was this the perfect competition, the optimal result? Your coach Patrick Sang said that you had reached the top of your form at exactly the right time this time.
I can’t and won’t comment on what Patrick says. He is the teacher, I am the student. He dictates the training and I implement it. We never discuss the training, I trust him one hundred percent. He is the best coach I can wish for – and he has been for almost 20 years. But he is also a friend and my life coach. Was it the perfect race? On that day with these conditions: yes.
In Berlin you were already ahead after 25 kilometers without a pacemaker, you ran the second half in 60:33 minutes, 33 seconds faster than the first and you became faster and faster on the last kilometers; would you even have had more reserves?
Let’s not speculate, please. As I said, on that day it was the optimum. But I never said I didn’t believe I could run any faster. However, it depends on so many factors: I have to be in top form again at the decisive moment, the weather has to fit.
Your motivation is still unabated then?
I am convinced that I can continue running at this level for at least two more years, but I have no guarantee. I need to stay healthy and get through training without injuries. There is no lack of motivation; I am still very hungry. I want to go down in history as the best marathon runner, and for future generations I want to be a role model as a runner as well as a person.
You keep stressing this: it is the love of running and challenge that drives you, and the fact that you want to leave a legacy behind. But you have already achieved everything. What are the remaining goals?
I love running, it’s that simple. The Olympic Games next year in Tokyo are still a big goal for me – and yes, I might be able to improve the world record even further. Every day is a challenge, you’re always faced with a new one. And when I have achieved something, I look forward to the next goal. That’s the way to go. That’s my way of thinking, my character, that’s how I work.
On April 28, you will run the London Marathon, which you have already won three times. Was it easy to choose London again, or was there another option up for discussion?
This is the work of the management and the coach. They look at the different possibilities and tell me which one they think is best. After Berlin they thought London was a good choice and I agreed. I am happy to be able to run again in London. Especially since it comes to a meeting with Mo Farah. He is one of the greatest runners of all time. What he has achieved on the track is incredible, and now he is also a top-drawer marathon runner. It will be a real challenge, but that’s what I love. And for the fans it will be great to watch the race.
How has the preparation been going so far? Any changes, maybe new training impulses?
Everything has been going according to plan. And no, no changes. Again, we stuck to the training program that has worked for the last few years. For track training or driving games there may be small adjustments from time to time, but nothing of great importance. Before I start with the three-month training program, I just go jogging for a month and go to the gym three times a week, where I do strength training and aerobics for two hours.
What about nutrition, any supplements?
I still eat normally like any other Kenyan and do not take any supplements. The only exception is sports drinks.
And what about performance tests or other scientific training aids?
I often run with a heart rate monitor because I want to know how my heart behaves under the various strains. But I never analyze it with any specialists, it’s just for me. Before the Breaking2 project, the Nike people measured my oxygen volume and other things – I had to run on a treadmill for the first time in my life – but that was actually more for them than for me. It didn’t affect my training.
Since the Breaking2 project, your shoe, the Nike Zoom Vaporfly Elite, has been a constant source of discussion and speculation, not least because Nike himself claims that the shoe would save four percent of energy. What do you think?
All I can say is that the shoe that I have assisted developing is the best marathon shoe I have ever had. In London, I’m going to run with the Vaporfly 4% Flyknit, the same model as in Berlin. Last year in London the stock material came from a 3D printer. But to be honest, to me, the whole shoe discussion is pretty boring. The biggest advantage is not during running, but in the recovery. It relieves the muscles and allows you to train at a high level more often. Progress does not come from the shoe, but from the head. If the shoe was so much better than others, why am I the only one running the marathon under 2:02 hours?
Change of subject. What does a training day look like in the camp in Kaptagat?
I get up at a quarter to six and prepare for the morning training, which usually starts at 06.10 or 06.20, unless we are going to Eldoret for trainings or for a long run outside Kaptagat. When I come back, I take a shower and then have breakfast with my colleagues. Afterwards I rest a bit, either on the campground or I lie down again. Then it’s time for lunch. After lunch I often have a massage. Before the second training begins at 16 o’clock, we rest again. Then once more a shower and waiting for dinner. At 21 o’clock I am in bed. This is what my day looks like. On Tuesday we have track training, on Thursday the long run, which can go up to 40 kilometers, and on Saturday a driving game. On Saturday afternoon we go home and spend the weekend with the family. On Monday morning we go back to the camp.
Let’s talk about the young Swiss Julien Wanders. European record over 10 kilometers and in the half marathon and now even the first official world record holder over five kilometers on the road. Are you following his performance?
Yes, of course. He’s a member of the Nike NN team and has the same manager. I’ve never met him since he’s been one of the pacesetters at the Breaking2 attempt in Monza, but I’ve been following his performance very closely. Running the half marathon in 59:13 is really fantastic, especially for a European. I admire him and I’m happy for him. After the London Marathon I would like to sit down and have a chat with him. For me, Julien Wanders is proof that East Africans have no genetic advantages. If a European decides to concentrate entirely on sport and live in the heights, he can just as well reach the top. It’s just a question of talent, training and the head. Wanders is already a role model for other Europeans. I am sure that many will follow his example.
What is your opinion on the doping problem in Kenya? Are many runners not informed enough about what is allowed and what is not, or why are cases increasing?
I am convinced that most athletes know about the issues around doping. There has been a lot of education in recent years, especially from the Kenyan federation. I think in most cases it’s about someone wanting to make money faster. Which is very regrettable, because of course it also casts a shadow over all clean athletes. Maybe it also has something to do with the African mentality. Unfortunately, cheating is in the DNA of many people.
Do you think that a country like Kenya will continue to produce world-class athletes in the future? In Kenya, too, technical progress can be seen everywhere and living conditions are improving. A life full of hardship as a runner may soon no longer be in demand or necessary in order to achieve something.
I don’t spend much time thinking about this. Progress comes and cannot be withheld. And with it also technological development. It’s true that many children today take a bus to school or are taken there by their parents in a car. I think that in Kenya and other countries there is a need for sports academies where talented young people can go to school, train and prepare for competitions. Where they can train and are mentally formed. Too much is left to chance at the moment. But there will always be young people everywhere who want to achieve something in sports.
A few keywords at the end:
I ran 2:00:25 under special conditions and I have the official world record. With the experience from the first time the chance would be bigger now to run under two hours. But I never chase two rabbits, only one at a time. Right now, I’m concentrating on London, nothing else.
I think they are fine the way they’re organized for us elite runners right now. There are people who are involved in the organization and administration of the marathons; it’s their job to think about it. My job is to run as fast as possible.
I try to raise them like other parents do, even though their father may be a little better known than others. I think that I – and my wife – have succeeded quite well so far. Our children don’t get every single thing they want. They should know that nothing should be taken for granted, and they are to try out different kinds of sports.
Religion plays a very important role in my life. It keeps me from doing things that could keep me from my goals. On Sundays I go to church with my family and I pray regularly, even in the mornings before a race.
THE REASONS FOR ELIUD KIPCHOGE’S SUCCESSES
Eliud Kipchoge grew up in a village called Kapsisisywa in Nandi County as the youngest of five children. His father died early. The mother, a teacher, showed the children the right way into life.
Eliud was lucky Patrick Sang lived nearby. Sang, once one of the best obstacle runners in the world (and a member of LC Zurich), has been his coach and mentor for 18 years. Sang holds the highest IAAF trainer diploma.
Track running career:
Before switching to marathon at the end of 2012, he was one of the best track runners of his generation. At the age of 18 he beat Hicham El Guerrouj and Kenenisa Bekele over 5000 meters at the World Championships in Paris; for nine years he ran the course for less than 13 minutes.
For 16 years at the highest level, Eliud Kipchoge had very few injuries as he has been taking good care of his body: Strength training in the gym and aerobics at the beginning of a preparation, then hill runs for strength and always incorporating stretching and massages.
He is also able to master challenges during a race: the high temperatures at last year’s London Marathon, the rain in Berlin in 2017 or 2015 also in Berlin when he won despite the insoles having slipped out of his shoes.
Peace of mind:
His calm and serene nature proves to be ideal in extremely emotional high-performance sports. Those who remain calm can think more clearly, concentrate better and prepare for the challenges of a race.
Despite his success, Eliud Kipchoge has remained very modest. In the camp he participates like everyone else in the cleaning work and he lives in a simple single-family house; his children should not grow up differently than others.
The right planning is key to success. As soon as the next marathon has been determined together with the management, he sits together with the coach and gets informed about the rough plans, starting from the day of the race.
Eagerness to learn:
He’s a curious man by nature. He reads many motivation and business books. He is never satisfied with what he has achieved. As an athlete and also as a person, he always wants to learn new things, become even better and always looks to the future.
He has excellent training partners at his side, including Geoffrey Kamworor (multiple Half Marathon and Cross-Country World Champion), Stephen Kiprotich (Olympic Marathon Champion 2012 and World Champion 2013) and Abel Kirui (double Marathon World Champion).
As far as training is concerned, he trusts his coach Patrick Sang one hundred percent, whom he calls his coach for both training and life. Training programs are not subject to argument: Sang is the teacher, Kipchoge the student.
Over the years, especially since the 2:00:25 hours of the 2017 Breaking2 trial in Monza, he has built up an unshakeable self-confidence. He knows, no matter what happens in the race, he’s ready. He has been undefeated for ten races.