Running News Daily

We looked at thousands of data points on Strava to determine what winter habits make for a successful summer season

In our monthly column in partnership with Strava, we take a deep dive into compelling data points that reveal the more human side of sport. 

While summer race goals might feel far off, athletes know winter is an important time to commit to consistency. With new year’s resolutions right around the corner (see our recent column on how to meet your yearly mileage goals), we looked at how the most consistent runners use their winter season to get stronger and faster.

Cross-Training Can Help Athletes Stay Consistent Through the Winter

Consistency is key for progressing training and minimizing injury risk. Staying consistent can help you avoid injury, and avoiding injury helps you stay consistent.

Muscle fiber growth and recruitment is improved with consistent stress and recovery cycles, and you don’t need huge efforts to reap the benefits. Short bouts of running (even just 10-20 minutes a day) can produce adaptations down to a cellular level. Consistency is also critical for aerobic and metabolic adaptations, helping your body more efficiently transport oxygen-rich red blood cells to your muscles via capillaries through increased capillarization, a process known as angiogenesis.

When it comes to winter training, don’t let perfect be the enemy of good. Twenty to thirty minutes on a treadmill or running in the snow is always better than zero (in the context of good health and recovery).

Suppose your goals are primarily to stay healthy and active through the winter. (While we didn’t assess how cross-training affects fitness or speed, it can be assumed that increased consistency and activity frequency usually correlate with improved speed, fitness, and health.)

In that case, cross-training can be an important part of your winter training regimen. Most runners on Strava don’t just run. Seventy-five percent of runners cross-train in the summer, too, using activities like outdoor cycling, walking and hiking to increase their activity frequency.

Runners who cross-trained in the summer had a 20 percent higher chance of staying active through the winter. Eighty-nine percent of athletes who cross-trained in the summer continued to be active throughout the winter, compared to 74 percent of athletes who didn’t cross-train through the summer and continued to be active in the winter.

Consistent athletes stay consistent through the winter. Twenty-four percent of athletes who run three times a week continue to hit that cadence in the winter, while 58 percent further reduce frequency. Fifty-two percent of athletes who run seven times a week in the summer continue to do so in the winter, with only 48 percent reducing run frequency. Still, half of all committed runners scale back to an extent in the winter, but more on that later when discussing offseasons.

While many runners may not be thrilled to take their runs indoors and onto the dreadmill, consistent athletes gravitate towards the treadmill when conditions are tough.

The share of indoor runs doubles from December to February on Strava, with 16 percent of all runs occurring indoors. The treadmill can be a great training tool for athletes, with elites like Elsey Davis logging significant ‘mill time before her Golden Ticket win at UTMB’s Val D’Aran.

According to Strava, winter cross-training also moves indoors, with activities like indoor cycling, strength training, and walking as the most popular cross-training options.

While there’s been much discussion about what constitutes an off-season and the benefits for athletes, Strava data shows that many highly committed and consistent runners take a down-season from higher volume.

Data suggests a modest off-season won’t set reasonably consistent runners back too much, but that athletes who are already running at a moderate to low volume (less than five times a week) should focus on maintaining a base of consistency through the winter rather than rushing to take time off of already low volume.

We’re not saying don’t take time off. Winter can be a great time to emphasize cross-training and strength training and enjoy a new mix of winter sports. But the higher your healthy volume is coming into the winter, the more flexibility athletes have to add additional winter activities into their training without sacrificing fitness. The athletes who have the most success (defined as returning to consistent running come summertime) put themselves in a position to jump back into spring training with a bit of a base.

Ideally, runners shouldn’t need more than a few weeks to get back to their main-season training volume. Swings in training volume increase the risk of injury, and weeks spent “getting back in shape” are less effective at progressing your training forward.

Runners who reduced running volume (defined in average weekly distance) in the winter by 1-10 percent averaged within ten percent of their summer average mileage in spring (March-May). Runners running three times a week in summer who reduced volume in winter by 1-10 percent were still able to put in spring training weeks just seven percent shy on average of their summer mileage.

Usually, this difference is a few miles a week, which is fairly easily re-established. On average, runners who ran five times a week remained within ten percent of their summer average mileage. Runners who reduced volume by 11 to 25 percent were still able to build back effectively in the spring, with three-time-a-week runners only 14 percent behind summer volume and five-time-a-week runners 19 percent behind their summer average.

Runners who reduced volume by 50 percent or more struggled to make up the volume come spring. Three-time-a-week and five-time-a-week runners couldn’t effectively bridge the gap in spring between their winter off-season and summer volume.

In winter, of runners who run three times weekly during the summer, only six percent stop being active altogether, suggesting that many fall back on indoor cross-training activities. Even among athletes from this group who paused running in the winter, 64 percent still logged at least one non-running activity per week. Of runners who average seven runs a week during the summer, there are still low inactivity rates (only eight percent halt activity completely), but only 23 percent of the group average at least one non-run activity a week.

In sum, folks who don’t cross-train don’t have much to fall back on in case of injury or crappy weather, and having a cross-training option that helps you stay active in those scenarios can help you stay more consistent and support your running in the long-term.

Staying on track for a goal is a tough line to walk. In 2022, 22.8 percent of Strava users who set yearly mileage goals finished within 80 to 90 percent of their goal. So close! Thirteen percent were within 10 percent of their goal. For folks within a stone’s throw of their yearly mileage but didn’t quite make it, here are some data-driven tips to make 2024 your most consistent year of running yet.

Ethiopia’s Fotyеn Tesfay Haylu delivered one of the most remarkable women’s half-marathon performances ever seen on American soil on Sunday, powering to a commanding victory at the 2026 Buenos Aires Half Marathon in Argentina in 1:03:57.

Running with exceptional confidence and strength, Tesfay took control of the race and produced a superb solo performance to rewrite the event record. Her breathtaking run also carried historic significance, as she became the first woman to break the 64-minute barrier for the half marathon in the Americas, producing what is being celebrated as the fastest women’s half-marathon performance ever recorded on the continent.

The Ethiopian star was in a class of her own, crossing the finish line more than a minute clear of Turkey’s Nevin Can, who finished second in 1:05:06. Another Turkish athlete, Selin Can, completed the podium in third place with 1:05:11, as the leading trio all produced strong performances on the fast streets of Buenos Aires.

Kenya also featured prominently in the top positions, with Irene Jepchumba Kimais taking fourth in 1:06:04, followed by Sheila Chepkirui in fifth with 1:06:13. Magaret Akidor Ngathike finished sixth in 1:06:46, while fellow Kenyan Deborah Samum claimed seventh place in 1:08:32.

Brazil’s Nubia de Oliveira Silva was eighth in 1:11:13, while Argentina’s Sofia Luna and Dahyana Juarez rounded out the top 10 with times of 1:11:21 and 1:11:28, respectively.

Top 10 Women – 2026 Buenos Aires Half Marathon

1. Fotyеn Tesfay Haylu (Ethiopia) – 1:03:57

2. Nevin Can (Turkey) – 1:05:06

3. Selin Can (Turkey) – 1:05:11

4. Irene Jepchumba Kimais (Kenya) – 1:06:04

5. Sheila Chepkirui (Kenya) – 1:06:13

6. Magaret Akidor Ngathike (Kenya) – 1:06:46

7. Deborah Samum (Kenya) – 1:08:32

8. Nubia de Oliveira Silva (Brazil) – 1:11:13

9. Sofia Luna (Argentina) – 1:11:21

10. Dahyana Juarez (Argentina) – 1:11:28

For Tesfay, it was far more than a race victory. Her 1:03:57 performance was a statement of extraordinary quality, combining speed, endurance and remarkable solo running to produce a landmark result in Buenos Aires. In a race that will be remembered for years to come, the Ethiopian did not simply win—she redefined what was thought possible for women’s half-marathon running in the Americas.

Ethiopia’s Yomif Kejelcha produced one of the most extraordinary performances in road racing history on the streets of Buenos Aires, Argentina, reclaiming the half marathon world record with a sensational 56:51 performance at the 2026 Buenos Aires Half Marathon.

The former world record-holder delivered a breathtaking exhibition of speed and endurance to take 29 seconds off the previous pending mark of 57:20, set by Uganda’s Jacob Kiplimo and takes a huge chunk from his own former official world record. Kejelcha's new performance is pending the standard ratification procedures, but if officially ratified, it will return the world record to the Ethiopian star and mark another remarkable chapter in the evolution of the event. 

Kejelcha's achievement is particularly significant because the 57-minute barrier had already been broken before. Jacob Kiplimo had previously run under 57 minutes, clocking 56:42 that was not ratified demonstrating that the once-unthinkable barrier was possible. Kejelcha, however, has become the second man to run under 57-minute barrier who now returns to the top of the all-time rankings with another historic performance in Buenos Aires.

The Ethiopian's race was remarkable not only for the final time but also for the way he built his performance. He covered the opening five kilometres in 13:44 before reaching 10km in 27:18. Rather than slowing, Kejelcha accelerated through the middle stages, passing 15km in 40:39 and 20km in 54:02 as he continued to push the limits of elite road racing.

By the time he reached the finish line, Kejelcha had completed the race at an extraordinary average pace of approximately 2:42 per kilometre, producing one of the most astonishing sustained efforts ever witnessed in distance running. His stunning run sent a powerful message to the athletics world and further strengthened his status as one of the most formidable distance runners of his generation.

Behind the record-breaking champion, Ethiopia completed a dominant clean sweep of the men's podium. Tadese Worku Gebresilase claimed second place in 59:18, while Bereket Nega Batebo secured third in 1:00:17, giving Ethiopia a memorable one-two-three finish in the Argentine capital.

Kenya’s Jonathan Kipkoech Kamosong finished fourth in 1:00:20, followed by compatriot Simon Maywa in fifth with 1:00:55. Argentina’s Ignacio Erario gave the home supporters plenty to celebrate with an impressive sixth-place finish in 1:00:57, breaking the one-hour barrier in front of an enthusiastic local crowd.

Dillon Kipyeko of Kenya finished seventh in 1:01:07, with Robert Kiprop Koech eighth in 1:02:01. Mexico’s Julio Ortiz Ponce took ninth place in 1:03:17, while Colombia’s Jimmy Gómez completed the top 10 in 1:03:34.

The Buenos Aires Half Marathon will now take its place in the history books as the scene of a truly extraordinary breakthrough. For Kejelcha, this was more than just another victory. It was a spectacular return to the top, reclaiming a world record he had previously held and once again rewriting the limits of the half marathon.

The 56:51 performance remains pending ratification, but Yomif Kejelcha's run has already delivered one of the defining moments in the history of road racing.

Kenya delivered another commanding display of distance-running excellence at the Antrim Coast Half Marathon, with Isaia Lasoi leading a memorable Kenyan clean sweep of the men's podium in a race packed with world-class performances.

Lasoi emerged victorious after a thrilling battle at the front, crossing the finish line in a superb 58:26 setting a new course record. His winning performance underlined his strength and speed over the half-marathon distance, but he was made to work all the way by fellow Kenyan Daniel Mateiko, who finished just three seconds behind in 58:29 after an electrifying duel for the title.

The contest between the two leaders produced one of the standout moments of the race, with both athletes pushing deep into elite territory as they fought for victory. In the end, Lasoi found just enough to secure the win, while Mateiko's narrow defeat highlighted the remarkable depth and quality of Kenya's leading distance runners.

Vincent Kipkorir completed the Kenyan sweep, taking third place in 1:00:38 to ensure that all three places on the podium belonged to Kenyan athletes. Samwel Chebolei added further Kenyan strength to the results, finishing fourth in 1:01:01, while Amos Langat was also among the leading finishers.

The international field featured several prominent names. Australia's Jimmy Whelan produced a strong run, while Ethiopia's Yismaw Dillu featured among the front group. American marathon star Galen Rupp also delivered a notable performance, clocking 1:01:29 in another competitive outing for the experienced distance runner. Former world-class track and road athlete Edward Cheserek was also among the top finishers.

Lasoi's 58:26 victory, however, was the defining performance of the day. Together with Mateiko and Kipkorir, he gave Kenya a perfect podium and another emphatic reminder of the country's extraordinary strength in elite road running.

The Antrim Coast Half Marathon once again provided a fast, competitive stage for some of the world's finest distance runners, but when the decisive moments arrived, it was Kenya that owned the podium.

One of the most iconic milestones in the history of ultramarathon running is drawing closer, with entries for the historic 100th edition of the Comrades Marathon set to open on Tuesday, 25 August 2026.

The Comrades Marathon Association has officially announced a detailed entry process for the 2027 race, which will unfold in three stages and give runners around the world the opportunity to secure their place in what promises to be one of the most significant editions ever held of The Ultimate Human Race.

The announcement followed the official launch of the 2027 Comrades Marathon on Wednesday, 19 August, when the centenary campaign, “The Greatest Story Ever Run,” was unveiled alongside a special logo created exclusively for the landmark 100th edition.

The launch also revealed several major highlights for the Centenary Race. The historic event will take place on Sunday, 13 June 2027, and will be a Down Run, with 28,000 places available. The entry process will include a ballot, while the race will offer a record R8.919 million in prize money. Organisers have also set an ambitious goal of raising R10 million for the Amabeadibeadi charities, adding an important charitable dimension to the centenary celebrations. One of the defining moments of the launch was the unveiling of the special Centenary mark, created to commemorate this extraordinary milestone in the history of the race.

The entry process begins on 25 August at 10:00 a.m. SAST, when entries open for Green Number runners, Yellow Number runners and Amabeadibeadi charity entrants.

The next phase follows on 2 September at 10:00 a.m. SAST, when entries open for Comrades Marathon Association members. This window will remain open for 72 hours or until the available entry allocation is filled, with places offered on a strictly first-come, first-served basis.

For general entrants, the process will move to a ballot system. General entries open on 9 September at 10:00 a.m. SAST, with runners able to enter the ballot until it closes on 22 September at 4:30 p.m. SAST. The ballot draw is then scheduled to take place on 23 September.

Several other crucial dates will shape the road to the historic race. The substitution period will run from 15 to 31 March 2027, while 3 May 2027 is the final deadline for runners to submit their qualifying performances, seeding information and other required entry details.

To qualify for the 2027 Comrades Marathon, runners must complete a 42.2km marathon in under five hours between 15 June 2026 and 3 May 2027.

The journey will finally culminate on Sunday, 13 June 2027, when thousands of runners are expected to line up for the historic 100th edition of the Comrades Marathon.

The 2027 race will represent a remarkable moment for the legendary South African ultramarathon. For more than a century, the Comrades Marathon has captured the imagination of runners and spectators with its extraordinary test of endurance, determination and human spirit. Its centenary edition will celebrate the generations of athletes who have faced its demanding roads, conquered its challenges and helped build one of the world's most respected endurance events.

For runners dreaming of becoming part of this historic occasion, the road to Comrades 2027 is now clearly marked. From the opening of entries in August 2026 to race day in June 2027, every deadline will matter.

The Greatest Story Ever Run is preparing for its most historic chapter yet.

American sprint standout Sam Blaskowski is taking steps toward an international future with Poland after uncovering a powerful connection to his family's ancestral homeland.

The 23-year-old sprinter, who has established himself as one of the fastest Americans of his generation with a personal best of 9.89 seconds in the 100 metres, has begun the process of obtaining Polish citizenship with the aim of eventually representing Poland in international competition.

Blaskowski's connection to the country traces back through his great-grandparents, Franciszek and Julian Błaszkowski, who emigrated from Poland to the United States in 1905. Their journey more than a century ago has now opened an unexpected new chapter for their descendant, whose athletic ambitions could soon carry the Błaszkowski name back onto the international stage under Polish colours.

The sprinter has already received support from the Polish Athletics Association as he works through the citizenship and eligibility process. Should his transfer of allegiance be completed, Blaskowski could become a significant addition to Poland's sprint programme.

His credentials certainly make the prospect an exciting one. In addition to his sub-10-second speed over 100 metres, Blaskowski owns a personal best of 19.93 seconds in the 200 metres, demonstrating the kind of versatility that could prove valuable both individually and in Poland's 4x100m relay squad.

For Blaskowski, however, the move is about more than simply changing national colours. It represents an opportunity to reconnect with his family's heritage while pursuing his ambitions at the highest level of the sport.

With his sights set on becoming part of Poland's international sprint team and competing for relay medals, Blaskowski's journey from discovering his Polish roots to potentially representing the country of his ancestors could become one of the most fascinating allegiance stories in world athletics.

A century after Franciszek and Julian Błaszkowski left Poland for America, their family's story may now be coming full circle—this time at full sprint.