Running News Daily

To build endurance as a runner is to build “capacity.” But what does this look like? Strength running coach Jason Fitzgerald explains. 

What makes a good endurance runner? There are many skills that help endurance runners perform at their best, like:

– Power (the ability to produce force quickly) – Mental toughness (the ability to psychologically endure discomfort) – Economy (the efficiency of your stride) – VO2 Max (the maximum amount of oxygen you can process) – Speed (a high maximum velocity) – Endurance (the ability to withstand fatigue at high workloads)

But of all these skills, endurance is the most important. And fortunately, for us, it’s one of the most trainable skills.

But what exactly is endurance? At its most fundamental level, endurance is the ability to run in an aerobic state (when our bodies are using oxygen as their primary source of energy) while withstanding fatigue. It’s having a highly developed aerobic energy system.  Runners who can seemingly run forever have exceptional endurance.

Think of your training as a pyramid. Everything you do—from lifting weights, running hard workouts, using a foam roller, or completing a series of strides—forms your training pyramid. Easy running helps us gain endurance the most, and it forms the base of the pyramid.

This “training pyramid” has easy runs, long runs, and aerobic workouts as its foundation. They are the most fundamental building blocks of our capabilities as endurance runners. And that’s because these are capacity-building runs!

“Capacity” training is the key to being the best endurance runner you can be. Examples of capacity training are the runs and workouts in your program that build long-term capacity for endurance, like:

– Easy runs (which should make up approximately 80-90 percent of your training volume) – Long runs (my personal favorite endurance-builder) – Aerobic workouts (lactate threshold, half-marathon, or marathon pace workouts)

These training sessions improve your long-term potential by creating structural adaptations within your body. Quite literally, you’re changing how your body is structured to benefit your highest endurance potential in three main ways:

– Mitochondria (the energy factories in your cells) become denser and more numerous – Capillaries grow, allowing for better distribution of blood flow and oxygen – Heart grows stronger and bigger, pumping a larger volume of blood to working muscles

These adaptations allow your body to complete a higher workload (i.e., train more) while becoming more efficient over time. Now let’s compare capacity training to its counterpart: utilization training.

Think of “capacity” like your bank account. It represents your spending ability. Utilization is like your credit card statement in that it represents how you’ve used your spending ability. Utilization training fine-tunes capacity. It improves your utilization of the fitness you already have.

Short, fast repetitions and hard VO2 max workouts represent utilization training. They’re necessary, but they don’t really build additional fitness or improve your capacity for endurance. These types of workouts also naturally have more risk for injury or over-training, so they must be completed strategically and less frequently than capacity-building sessions.

For that, we have to include the building blocks of capacity throughout the training cycle.

When asking yourself what types of running can build your long-term capacity for endurance, think “base training.” The focus of base training is the same as capacity-oriented running: general endurance and aerobic strength. We could easily rename “base training” and call it, more accurately, “capacity training.”

Here are the three capacity-building run types:

1) Easy running 2) Long runs 3) Aerobic workouts

Each one has its special place in your training so let’s make sure we understand each.

Easy Running. Easy running forms the cornerstone of every endurance runner’s program. In fact, 80-90 percent of your total mileage should be at an easy effort. But how do we know if we’re truly running easy?

There are three ways to figure out if you’re running at an easy effort:

1) First, rely on perceived effort. If your run is comfortable, controlled, and conversational, it’s likely an easy effort. Simple.

2) Second, use a pace calculator. Plug in a few of your race Personal Bests and you’ll be given a range of what is likely your easy pace. This is usually accurate and a good starting point.

3) Finally, heart rate is another good option for determining your easy pace. Once you know your maximum heart rate (ideally by wearing a chest heart rate strap during a short, intense race), you can run at approximately 60-70 percent of your maximum. This is commonly known as Zone 2 training.

When in doubt, just run a little slower. Your body will barely know the difference and you’ll still be gaining all the benefits of easy running.

Long Runs. While there are many types of long runs a runner can do, the simplest tactic is just a longer easy run. It’s the longest run of the week, typically 20-40 percent longer than any other run. And, much like other runs, long runs are run at an easy effort.

Most runners should aim to complete a long run every week, with a cutback distance every 4-8 weeks depending on fatigue and training goals. A cutback long run is simply a shorter long run where the distance is reduced by 2-5 miles to make it easier.

Aerobic Workouts. Aerobic workouts are the last strategy we have to continue building our capacity for endurance. These are faster training sessions run at any pace at or slower than lactate threshold (commonly known as “tempo runs.”) That includes a variety of efforts. Here they are in order of fastest to slowest:

– Lactate threshold (the fastest you can run while still working aerobically) – Half Marathon Pace (sometimes called steady-state pace) – Marathon Pace (the pace-per-mile from your fastest marathon)

If you’re running a workout at these slower efforts, you’re running an aerobic training session.

Bonus Strategy: Cross-Training. For those athletes who might be injury-prone, we don’t have to exclusively rely on running to build our endurance capacity. If higher mileage (i.e. more easy runs), longer long runs, and aerobic workouts present an injury risk, we can use cross-training to bridge the gap.

Aerobic cross-training like cycling, pool running, power hiking (especially uphill), or the elliptical can help athletes build more endurance without the added injury risk of running.

While cross-training is not running (and we should not expect to harvest carrots after planting potatoes), fitness does indeed carry over to your running. It can be helpful to estimate about 15 minutes of cross-training is aerobically equivalent to a mile of running.

So, if you’re a runner who is worried about running more (or doing too frequent workouts) because of over-training or injury fears, cross-training can help you add extra endurance without the risk.

Achieving your potential as a runner takes a long-term, patient approach that prioritizes the fundamentals. A consistent focus on training your capacity through lots of easy running, consistent long runs, and aerobic workouts will help get you there.

Jakob Ingebrigtsen brought his remarkable 2026 season to a fitting close on home soil, winning the men’s street 1500m at the inaugural Runfest Norway in Sandnes on Friday.

Competing in front of an enthusiastic hometown crowd, the Olympic and world champion took control of the race from the early stages and maintained his authority through the finish, stopping the clock at 3:40.7.

Andreas Fjeld Halvorsen followed in second in 3:43.3, while Sigurd Tveit completed the podium in 3:47.8.

The unusual street race added another dimension to the occasion, with 273 runners taking part on the same road and sharing the course with one of Norway’s most accomplished distance runners. For the recreational participants, it offered a rare opportunity to compete alongside Ingebrigtsen in an event that brought elite athletics and mass participation together.

The victory also provided a fitting final chapter to a season that began with significant uncertainty for Ingebrigtsen. After undergoing major Achilles surgery in February, the Norwegian was forced to miss a substantial portion of the summer campaign as he worked his way back to full fitness.

His return, however, quickly developed into another championship-winning chapter. In Birmingham, Ingebrigtsen captured European 5,000m gold before adding another major title at the inaugural World Athletics Ultimate Championship in Budapest, where he won the 5,000m.

Those performances transformed what could have been a disrupted season into another year defined by championship success and a determined return to the highest level.

Now, with the Sandnes victory added to his 2026 record, Ingebrigtsen closes the year exactly where it began in spirit — overcoming adversity, rebuilding his form and once again competing at the front.

From Achilles surgery in February to major championship victories and finally a 1500m win before his hometown crowd, the Norwegian has given his 2026 season a memorable final scene.

Olympic 100m hurdles champion Masai Russell has announced her engagement to longtime partner Robert “Robbie” Springfield, adding a major personal milestone to the remarkable journey of one of America’s leading track and field stars.

Russell shared the news with her followers, revealing that Springfield had proposed and that she had accepted. Reflecting on their relationship, the Olympic champion described him as her best friend and expressed her excitement about spending the rest of her life with him.

The couple’s relationship dates back to their college years at the University of Kentucky, where both were student-athletes and competed in track and field. Russell established herself as a standout hurdler, while Springfield competed in the long jump, giving them a shared understanding of the demands, sacrifices and pressures that come with pursuing success in athletics.

Springfield has since transitioned from competition into coaching. A former collegiate long jumper, he is now part of the coaching staff at Morehead State University, where he works with the programme’s sprinters and jumpers.

Their relationship has developed alongside Russell’s rise to the top of the sport. The defining moment of her career came at the Paris 2024 Olympic Games, where she captured gold in the women’s 100m hurdles, securing her place among the sport’s Olympic champions.

Away from competition, Springfield has remained a familiar part of Russell’s journey, sharing in the demanding periods of training and competition that accompanied her pursuit of Olympic success. Their connection has consequently grown from a college athletics relationship into a long-term partnership.

The engagement now marks another significant chapter for Russell, this time away from the track. After reaching the pinnacle of her sporting career in Paris, the 100m hurdles champion is beginning a new phase of her personal life alongside a partner who has been part of her journey since their university days.

From competing on the same collegiate stage to building a future together, Russell and Springfield’s story has evolved alongside two careers shaped by track and field. The Olympic champion will now balance this new personal chapter with her continuing ambitions in athletics

The women’s race at the 2026 TCS Amsterdam Marathon is shaping up to be one of the most competitive editions in recent years, with a deep international field set to take on the fast Dutch course on Sunday, October 18.

At the centre of the contest will be four Ethiopian athletes who have already broken the 2:20 barrier, creating the prospect of a fascinating battle for victory and a possible assault on the course record of 2:16:52.

Defending champion Aynalem Desta will return to Amsterdam looking to retain her title after producing the biggest performance of her career at last year’s 50th edition. Desta won in a personal best of 2:17:37, establishing herself among the leading marathoners in the field and setting the benchmark for this year’s contenders.

Standing in her way will be fellow Ethiopian Meseret Belete Tola, a former Amsterdam champion who knows exactly what it takes to succeed on the course. Belete Tola captured the 2023 edition in 2:18:21, and her return adds another layer of experience and proven quality to an already formidable lineup.

The field also includes Mestawut Fikir Truneh, who arrives with an impressive marathon pedigree. Truneh finished runner-up at the 2024 Berlin Marathon in 2:18:48, demonstrating her ability to compete at the highest level on one of the world's major marathon stages.

Completing the quartet of sub-2:20 Ethiopians is Buze Diriba, whose personal best of 2:19:34 places her firmly among the leading contenders. With four athletes possessing credentials below 2:20, the race is likely to develop into a tightly contested battle from the opening kilometres.

The depth extends well beyond the leading quartet. Desi Jisa Mokonin, representing Bahrain, Yeshi Kalayu Chekole of Ethiopia and Nazret Weldu Gebrehiwet of Eritrea have all established themselves as serious marathon competitors with performances approaching the 2:20 mark.

Another major name to watch is Abeba Aregawi, the former 1500m world champion representing Sweden. Aregawi has successfully transferred her talents to the marathon and made headlines earlier this year by setting a Swedish national record of 2:23:12 on her debut. Her presence adds another intriguing dimension to an already high-quality field.

Amsterdam’s marathon course has consistently provided an opportunity for elite athletes to produce fast times, and this year’s women’s lineup has the depth to turn the race into a genuine test of both championship racing and outright speed.

With four athletes already inside 2:20, two former Amsterdam champions returning to the start line and several other accomplished marathoners ready to challenge them, the battle is expected to remain open deep into the race.

The ultimate target will be the Amsterdam women’s course record of 2:16:52. Whether the leading contenders can threaten that mark remains to be seen, but the quality assembled for October 18 ensures that the record will be firmly in the spotlight when the race reaches its spectacular finish inside the Olympic Stadium.

The 2026 Valencia Half Marathon is shaping up to be a thrilling contest of speed, endurance and tactical brilliance, with some of the world’s finest road runners set to converge in Spain on October 25.

Kenya’s Daniel Ebenyo and Alex Matata will be among the leading contenders, facing a formidable Ethiopian challenge spearheaded by Jemal Yimer and Tadese Worku. The field also features Rodrigue Kwizera, who boasts the fastest personal best among the leading entrants at 58:16.

Ebenyo arrives with a personal best of 59:04, placing him firmly among the athletes capable of sustaining a demanding pace over the 21.1-kilometre distance. Matata, who owns a 59:11 best, adds further Kenyan strength, while Andrea Kiptoo brings another sub-60-minute credential to the race.

Yimer has already established himself as one of the fastest athletes in the field with a 58:33 personal best, while Worku has clocked 58:35. Kenya’s Owen Korir, with a best of 58:58, further underlines the remarkable depth of the men's lineup.

Valencia Half Marathon 2026 Entries

1. Rodrigue Kwizera (Spain) — 58:16

2. Jemal Yimer (Ethiopia) — 58:33

3. Tadese Worku (Ethiopia) — 58:35

4. Owen Korir (Kenya) — 58:58

5. Daniel Ebenyo (Kenya) — 59:04

6. Alex Matata (Kenya) — 59:11

7. Andrea Kiptoo (Kenya) — 59:11

8. Thierry Ndikumwenayo (Spain) — 59:42

9. Said Mechaal (Spain) — 1:00:24

10. Adel Mechaal (Spain) — 1:02:30

Kwizera, who finished second in Valencia last year, leads the field on paper and will be seeking another standout performance on the famously fast Valencia course. With several athletes carrying sub-60-minute credentials, the race has the ingredients for an aggressive battle from the opening kilometres.

Beyond the headline names, the men’s field is deep and highly competitive, bringing together a strong collection of experienced international athletes with proven ability over the half-marathon distance. With so much quality packed into the lineup, the race promises an intriguing battle in which tactics, endurance, positioning and finishing speed could all play a crucial role in determining the eventual champion.

Yet personal bests will count for little once the gun goes off. The title could ultimately be decided by patience, positioning and the ability to respond when the pace begins to rise in the closing stages. Every surge, every tactical move and every second saved could prove decisive on the road to the finish.

With Kenya, Ethiopia and Spain represented by athletes of exceptional quality, Valencia promises a high-octane men's showdown in which the leaders are likely to be separated by only a handful of seconds. The final kilometres could provide the defining moments of a race packed with speed, ambition and anticipation.

On October 25, the question will be simple: who has the strength to command the streets of Valencia and claim the coveted half-marathon crown?

 

April 19, 1982. The Boston Marathon unfolded under unusually warm, sunny conditions, and by the closing stages, the race had become a private battle between two very different American runners: Alberto Salazar, already one of the biggest names in distance running, and Dick Beardsley, the Minnesota runner who had emerged as a serious marathon contender.

For roughly nine miles, from the Newton Hills toward the finish, Beardsley did much of the leading, with Salazar tucked close behind. Neither man could shake the other. They ran deep into Boston locked together, trading surges and refusing to surrender an inch as the crowds along the course grew louder.

Salazar finally made his decisive move with less than a mile remaining. He opened a small gap, but Beardsley refused to disappear. The Minnesota runner chased him through the final streets, closing again as they approached the finish.

Then came the final sprint.

Salazar held his form and reached the finish first in 2:08:52, with Beardsley only two seconds behind in 2:08:54. It was an extraordinary result: both men broke 2:09 in the same Boston Marathon, and both shattered the previous course record.

The race became known as the “Duel in the Sun,” and it remains one of the most celebrated head-to-head battles in Boston Marathon history. Beardsley had not won, but his performance established him as one of America's elite marathoners.

For Salazar, however, victory came at an enormous physical cost. Immediately after crossing the finish line, he collapsed and required emergency treatment, including several litres of intravenous saline. The combination of heat, dehydration and an all-out effort had pushed his body to the limit.

Salazar's marathon career would never again produce quite the same kind of performance. His celebrated 1981 New York City Marathon victory had produced what was initially considered a world record, although the course was later found to be short. His Boston triumph therefore became one of the defining victories of his career.

Beardsley's story would take an even more difficult turn. Injuries disrupted his career, and after returning to the highest level, he suffered a devastating farm accident in 1989. Further accidents, surgeries and severe physical pain followed, eventually leading to a long battle with painkiller addiction.

He eventually overcame that struggle and transformed the darkest chapters of his life into a story of recovery, resilience and redemption.

That is what makes the 1982 Boston Marathon more than a two-second victory.

For one extraordinary afternoon, Salazar and Beardsley produced a marathon duel in which neither man was willing to give way. One crossed the finish line first. The other finished only two seconds behind him.

Two seconds separated them at Boston. Decades later, their legendary duel remains one of the greatest chapters in marathon history.