Running News Daily

Ultrarunners and coaches share their best advice for building mileage without getting injured.

Whether you want to progress from a 5K to a half marathon or a marathon to an ultra, a few general rules on how to run longer can help you get there.

While building mileage and time on your feet is paramount, the key to doing it successfully involves patience and persistence. “As much as volume matters—volume is king—too much volume too soon can get you on the sidelines,” Bertrand Newson, RRCA-certified run coach and founder and team captain of Too Legit Fitness, based in San Jose, California, tells Runner’s World. 

Follow these tips from Newson and other coaches and ultramarathoners to successfully increase your mileage, avoid injuries, and crush your longest distances.

1. Build a Base, Then Keep It Consistent

“I steadily built up to running 250-mile races over many years, but I started by running one mile at a time,” says Sarah Ostaszewski, pro ultrarunner with Tailwind Nutrition who won the 2023 Ouray 100-Mile Endurance Run. “Build a strong base and try to keep a consistent running routine, so then adding a little extra here and there won’t seem so daunting.” 

Base training typically requires about four to eight weeks (before following a race training schedule) to strengthen your cardiovascular system and your muscles, but the longer you can regularly run and set a foundation, the better. Your base work should involve mostly easy runs, low mileage, and maybe low-key speedwork (depending on your fitness level), like ending a run with strides. This part of your training is all about consistency, rather than actually building mileage. 

Ultrarunner Mirna Valerio stays consistent by focusing on time on her feet, rather than distance. “This has been mentally freeing,” the author of A Beautiful Work in Progress tells Runner’s World. 

“I have a standing appointment with my treadmill a couple times a week,” says Valerio, who will aim to run a minimum of 12 hours a day over six days at the Lululemon Further event, an ultramarathon for women in March. “I just get it done, which incidentally is one of my mantras.”

2. Find Your Best Approach to Building Volume

If you’re new to running and want to run longer, add another day of a short, easy run to your schedule, suggests Stefanie Flippin, an ultrarunner, Lululemon ambassador, and doctor of podiatric medicine, who has earned a first-place finish at several 100-milers.

Maxed out on available days of the week? Add to your long-run mileage, which is what Leah Yingling, ultrarunner and biochemical engineer who will see how far she can run in 24 hours at Lululemon Further, does first when aiming to build volume. The general rule is to increase your weekly mileage by about 10 percent each week, adding to that long run. For example, if you currently clock 17 miles per week with three four-mile runs during the week and a long run of five miles on the weekend, you would keep your midweek mileage the same, but kick up your long run to about seven miles next weekend.

Yingling, and many other pros, also do two runs a day. While this won’t work for everyone, if you don’t have a significant single block of time, clocking some miles in the morning and again in the evening and resting between can help you clock more mileage. One must-do to make it work: Tame the intensity on at least one of those runs.

Charlie Lawrence, 50-mile world record holder, views his second run of the day as a sort of active recovery. He often goes for double digits in the mornings, then runs for about four miles (at minimum) in the evening, keeping the effort light. 

No matter what, testing out strategies to see what works for your schedule is the best way to run longer. “That might be adding a walk a few days a week in addition to your daily runs, or maybe you’re adding back-to-back long runs,” says Yingling. “Whatever you do, find something that is sustainable.”

3. Follow a Progressive Training Plan

A good training plan will slowly build mileage to decrease your risk of getting sidelined, as research shows taking on too many miles too soon is one of the biggest risk factors for overuse injuries. 

When choosing your training plan, you have to be realistic about the time you have to build up to the distance you want to conquer—and where you’re at now, says Newson. For example, if you have your sights set on a half or full marathon, think about what you can comfortably run today. Then, following the loose rule of adding 10 percent more miles each week, how long do you need to train? If you currently run five miles without stopping and feel good after, and can comfortably clock 12 miles per week, you can probably conquer a 10-week half marathon plan. 

Another important factor to look for when it comes to mileage on a training plan: recovery weeks. Newson explains you’ll typically see this as three weeks of building, then a week in which you back off mileage a little to give your body time to recover and actually make gains from all the work you put into your plan. This will also keep your body strong and help you sidestep aches and pains, he adds.

4. Keep Easy Runs Easy

You’ve heard it before but it’s especially true when trying to run longer: Don’t overdo your low-effort days. 

“It’s important for me to always run my easy runs, short or long, at a conversational, aerobic rate of perceived exertion. This means that I can easily chat with a training partner for the duration of my runs without becoming out of breath,” Flippin says, who also clocks her heart rate to make sure she’s in an easy zone. 

Don’t worry about what shows on Strava, either. “I think a lot of runners run their easy runs too hard and that is because of ego and they don’t want people to think they are slow,” says Devon Yanko, ultrarunner who’s placed first in several 100-mile races and will aim to conquer her longest distance over six days at the Lululemon Further event. “I delight in the idea that people may look at my Strava and think I am too slow, because on race day that won’t be the case!” 

More generally, applying the 80/20 rule to your training overall can also help you record more low-intensity runs, Newson says, as it means 80 percent of your workouts should happen at a low intensity, and 20 percent at a hard effort.

It’s these easy runs that will help keep you running consistently—the key that unlocks higher mileage. “A B+ average of consistent runs, strength work, and recovery measures stacked over weeks, months, and years will always trump sporadic A+ weeks followed by a total drop-off,” Flippin says.

5. Master the Long Run

For most people, the long run will make up the bulk of your weekly mileage, but it doesn’t just help you clock more time on your feet. It also teaches you mental stamina, how to deal with fatigue, and it can help you get comfortable with being uncomfortable. With years of practice, this is what many pros say pulls them through farther distances.

Even though Lawrence can deal with being uncomfortable for long periods of time, he still turns to mind games to mentally check off miles. For example, he often breaks a race down into small, manageable chunks, often focusing on the next fuel stop (typically about every four miles) as a check point. If he’s struggling to get to the next four-mile marker, he may tell himself he’ll feel better in 10 to 15 minutes and checks in again then. 

In addition to breaking your long run up into segments, Newson also suggests dedicating each mile to someone else, which takes it outside of yourself and gives you another reason to keep going, and says to focus on the mile you’re in, simply putting one foot in front of the other. 

Finally, the long run is the perfect time to practice your fueling and fluid intake, Newson says, considering you need energy to clock longer miles. Aim to take in carbs when going for 90 minutes or longer, and go for about 30 to 60 grams per hour after the first hour. 

6. Schedule a Few Harder Workouts

To build endurance, you want to run long, but you can also add intervals and speed work into your schedule. 

Lawrence gets on the track for VO2 max-specific workouts at least once a week. VO2 max is the amount of oxygen you can take in while running and is a major marker of fitness—the better this metric, the easier running will feel, which will help you go longer with less effort. Focusing on VO2 max intensities on runs means going for about 90 to 100 percent of your max heart rate or about 5K pace, and it could involve intervals like 400-meter repeats. 

You could also focus on lactate threshold training. Your lactate threshold is the point at which your body produces lactate at a rate you can no longer clear, leading to fatigue. To help you prolong that side effect—helping you go faster for longer—practice running at your threshold pace. (Here’s how to calculate your running speed at lactate threshold). 

To do this, Ostaszewski prefers longer interval workouts with work periods ranging from six to 10 minutes near aerobic threshold. But tempo runs at your threshold speed are also smart. 

7. Supplement Your Runs With Mobility and Strength

Before you jump into high mileage, you need a solid warmup. Lawrence has been doing the same activation drills before runs for a long time. He starts with foam rolling most of the lower body, then does a series of exercises, like:

Leg swings

Down dog to lunge rotation

Ankle mobility moves

Banded work, like glute bridges

This go-to routine wakes him up and gets him in run mode, even when he’s not feeling it. 

Cross-training workouts are also key. Valerio mixes strength training, mobility workouts, Pilates, and rowing into her training schedule, which she says helps her avoid overuse injuries. Meanwhile, Flippin points to strength training in particular as crucial to running longer. She suggests starting with one day a week to build consistency, then adding on days from there. 

Lawrence focuses specifically on doing core workouts every day (one of his go-to moves: the ab roll out), along with dedicated gym time for lifting, in which he conquers moves like hex bar deadlifts.

8. Make Recovery a Priority

Many pro runners turn to a solid nutrition practice to jumpstart recovery and fuel future performances. “I ensure I’m always getting in carbohydrates and protein within 30 minutes of finishing a key workout or long run,” Yingling says.

Finding time for other recovery practices, like mobility work, foam rolling, even meditating, can also support your training and get you prepped for the next round of mileage, Newson says. Full rest days are also important, especially if you’re feeling any aches and pains.

And you can’t forget about sleep for recovery—striving for at least the recommended seven to nine hours—especially for those looking to push their mileage. 

9. Don’t Rely on Motivation Alone

Running your longest distance takes dedication and determination, but don’t expect to feel motivated every day. “People often wait to do things until they are motivated, when instead, they should have been focused on completing their plan or working toward their goal,” says Yanko. “I don’t jump out of bed every morning peppy and excited to run, but I am committed to doing the work and thus, I simply get the work done.”

Yanko also suggests tapping into curiosity to keep you going longer. “That is, instead of being intimidated by a workout or long run, I allow myself the opportunity to be curious about what might happen if I simply begin the session,” she says. “I do not believe that one workout or one long run ‘proves’ anything about my fitness or ability to race, so having curiosity means I can get into a session and allow it to unfold with confidence that if I just continue to show up and do the work, I will build my fitness brick by brick.”

Newson also suggests a running group to keep you accountable and consistent, and to elevate the fun of your workouts. 

“On the mental side, I always try to see the big picture and remember that all the miles I’m running are for fun and for my own personal enjoyment,” Ostaszewski adds. “I’m always aiming to enjoy the process and recognize growth in the journey.”

Melissa Jefferson-Wooden delivered a sensational performance in Budapest, storming to victory in the women’s 100m at the inaugural World Athletics Ultimate Championship in a breathtaking 10.62 seconds.

The American produced a superb display of acceleration and composure to claim the World Ultimate Championship title while recording the fastest women’s 100m time in the world this year. Her 10.62 mark underlined her exceptional form and placed her firmly at the top of the global sprinting hierarchy.

Jefferson-Wooden controlled the race through the decisive stages and maintained her form all the way to the finish to secure a statement victory against a field packed with championship pedigree. She crossed the line ahead of Olympic champion Julien Alfred, who clocked 10.74 seconds with a -0.2 m/s wind, while Sha’Carri Richardson took third in 10.76.

Women’s 100m Final

1. Melissa Jefferson-Wooden — 10.62

2. Julien Alfred — 10.74 (-0.2 m/s)

3. Sha’Carri Richardson — 10.76

The victory was especially significant given the quality of the opposition. Jefferson-Wooden held her nerve against Alfred and Richardson, two of the most accomplished sprinters of the current generation, to produce the fastest performance in the world this year when it mattered most.

Alfred once again demonstrated her consistency at the highest level by taking silver, while Richardson completed an all-star podium in a race that brought together three of the biggest names in women’s sprinting.

But beyond the time, the title and the celebration, one of the most touching moments came after the race when Jefferson-Wooden embraced her father, Melvin, in an emotional celebration.

Their moment carried a deeply personal meaning. When Melissa was just 17 years old, she donated her stem cells to help her father undergo a bone marrow transplant after he was diagnosed with myelodysplastic syndrome. Years later, the two shared an unforgettable embrace in Budapest after she had become the World Ultimate Champion.

For Jefferson-Wooden, however, the evening was about far more than a medal. It was the culmination of an extraordinary journey, now highlighted by a world-leading 10.62 seconds on one of the biggest stages in athletics.

With the Ultimate Championship title secured and her father by her side, Jefferson-Wooden leaves Budapest with more than being an ultimate champion. She leaves with momentum, confidence and a powerful statement of intent — turning a high-profile showdown into one of the defining sprint performances of her season.

Audrey Werro has added another major title to her extraordinary season, storming to victory in the women’s 800m at the inaugural World Athletics Ultimate Championships in Budapest.

The Swiss star delivered a commanding performance, taking control from the opening gun and refusing to surrender the lead as she powered through an absorbing battle against two of the biggest names in the event.

Werro stopped the clock at 1:55.88 to become the Ultimate Championships 800m champion, producing another statement performance on one of the sport’s newest and most prestigious stages.

Behind her, Great Britain’s Keely Hodgkinson fought her way to second in 1:56.26, while the Netherlands’ Femke Broeders-Bol completed the podium in 1:56.74.

The result once again brought together the same formidable trio that featured on the podium at the European Championships, but Werro again proved to be the athlete who could rise above the challenge when it mattered most.

Her Budapest triumph is the latest chapter in a season that has already included records, a successful Diamond League Trophy defence and European Championship gold. Now, she can add the Ultimate Championships crown to a growing list of accomplishments.

Werro’s consistency has been particularly impressive in an 800m event packed with elite talent. Rather than simply relying on a fast finish, the Swiss athlete showed her authority by taking the initiative from the beginning and maintaining enough strength and composure to hold off Hodgkinson and Broeders-Bol all the way to the line.

The victory also underlined the remarkable depth of the women’s 800m, with three athletes separated by less than a second at the finish. Hodgkinson’s 1:56.26 and Broeders-Bol’s 1:56.74 showed just how fiercely contested the race was, but Werro’s decision to dictate the pace ultimately gave her the decisive advantage.

For Werro, this was more than another medal. It was another opportunity to demonstrate that her rise is no passing moment. On a stage featuring established champions and elite rivals, she once again produced the performance required to claim the biggest prize.

For Hodgkinson, the silver medal adds another major podium finish, while Broeders-Bol once again demonstrated her ability to compete with the very best over two laps.

But the spotlight in Budapest belonged unmistakably to Werro.

With another championship crown secured, the Swiss star has strengthened her claim as the athlete setting the standard in women’s 800m running. This is Audrey Werro’s era — and the rest of the field is chasing.

Busang Collen Kebinatshipi has delivered another sensational performance, storming to victory in the men’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The reigning world champion stopped the clock at an astonishing 43.39 seconds, smashing his own Botswana national record and moving to fifth on the world all-time list.

Kebinatshipi produced a commanding finish to pull away from his rivals and secure the Ultimate Championship title. American star Rai Benjamin finished second in 44.15, while Jereem Richards of Trinidad and Tobago completed the podium in 44.23.

 Men’s 400m

1. Busang Collen Kebinatshipi — 43.39 NR

2. Rai Benjamin — 44.15

3. Jereem Richards — 44.23

The performance is even more remarkable considering that Kebinatshipi had already rewritten the Botswana record just one week ago in Brussels, where he ran 43.40. In Budapest, he lowered that mark by another 0.01 seconds to establish a new national record of 43.39.

That improvement has also propelled the 22-year-old into rare territory. His latest time now ranks him fifth fastest in history over 400m, placing him among an extraordinary group of athletes who have broken the 43.40 barrier.

Kebinatshipi's victory also caps an extraordinary season for the Botswana star. After establishing himself as a global champion, he has continued to demonstrate that he belongs among the very best one-lap runners in the world.

And there is a major reward for his historic night in Budapest: Kebinatshipi walks away as the Ultimate Champion and $150,000 richer.

From another national record to a place among the five fastest 400m runners ever, Kebinatshipi has turned an already remarkable season into something truly special.

Botswana has its latest sprinting superstar — and Kebinatshipi is showing that his ceiling may be even higher than anyone imagined. 

Marileidy Paulino once again proved why she is the undisputed queen of the one-lap event, powering to victory in the women’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The Dominican Republic superstar produced a sensational 49.07 seconds to claim gold, pulling decisively away in the final straight and holding off a fiercely competitive field to extend her remarkable unbeaten run.

Paulino delivered her trademark combination of controlled speed and devastating finishing strength. She remained firmly in contention through the opening stages before unleashing her decisive move down the home straight, where she quickly opened a gap on her closest challengers.

Norway’s Henriette Jæger mounted a strong challenge but could not match Paulino’s finishing speed, crossing the line second in an impressive 49.28. Jamaica’s Nickisha Pryce completed the podium after clocking 49.56, ensuring that three of the world’s leading 400m talents occupied the medals.

The result once again underlined Paulino’s extraordinary consistency at the highest level. She entered Budapest as the world leader after running 48.48 in Paris in June, a performance that also set a Diamond League record. She subsequently remained unbeaten throughout her Diamond League campaign, closing the circuit with a meeting-record 48.64 in Brussels.

Budapest has also become a special venue in Paulino’s career. Three years ago, at the same National Athletics Centre, she captured her first individual world title, marking the beginning of another dominant chapter in her career. She later added Olympic gold in Paris in 2024, further establishing herself among the defining 400m athletes of her generation.

The inaugural World Athletics Ultimate Championship has brought together the sport’s biggest stars in a new winner-takes-the-spotlight format, with Olympic and world champions, Diamond League winners and leading performers competing for ultimate honours.

For Paulino, the occasion once again ended with Ultimate Crown on her arms.

With 49.07 seconds, she did more than win another major 400m title. She delivered another statement of authority, powering through the final straight with the confidence and speed that have made her one of the most dominant figures in modern women’s athletics.

Marileidy Paulino remains unbeaten, remains relentless and, once again, remains the queen of the one lap.

Jakob Ingebrigtsen has made a major decision regarding the remainder of his World Athletics Ultimate Championship campaign, confirming that he will withdraw from the men’s 1500m in Budapest despite producing a sensational performance to win the 5,000m title.

The Norwegian superstar stormed to victory in the inaugural Ultimate Championship 5,000m on Friday night, clocking a season-best 12:59.24 and delivering a devastating finishing kick to defeat Olympic 5,000m champion Cole Hocker and American Parker Wolfe.

Ingebrigtsen’s final 100 metres was arguably the defining moment of the race. The Olympic champion produced a remarkable 12.60-second closing 100m, powering away from the field to secure the $150,000 winner’s prize and underline just how far his fitness has progressed since returning from Achilles surgery.

The victory was particularly significant after what has been an extremely difficult period for the 25-year-old. Earlier in the season, Ingebrigtsen faced serious uncertainty over whether he would even be able to compete at the highest level again. His return has gradually gathered momentum, and his performance in Budapest offered perhaps the clearest indication yet that the Norwegian is rediscovering his formidable racing ability.

But rather than risk pushing his recovering body further, Ingebrigtsen has now opted to step away from the 1500m.

The decision means the highly anticipated showdown with British rival Josh Kerr will not take place in Budapest after all. The two stars had been expected to renew one of the biggest rivalries in modern middle-distance running in the 1500m final.

Instead, Ingebrigtsen is looking beyond the immediate opportunity and towards the bigger picture.

“I’m thinking about 2027… Fitness cannot be faked,” the Norwegian said, signalling that protecting his long-term condition has become more important than chasing another major victory only days after his return to peak-level competition.

The decision comes just one week after an emotionally charged Diamond League Final in Brussels, where Ingebrigtsen finished fourth in the 1500m behind Australia’s Cameron Myers, Kenya’s Phanuel Kipkosgei Koech and American Ethan Strand.

After that race, Ingebrigtsen delivered a fiery assessment of his rivals and questioned the tactics surrounding the pacemaking, particularly involving Hocker. He later acknowledged that there had been “a little too much adrenaline and emotion” when microphones were placed in front of him immediately after the race.

Yet his latest decision shows that beneath the emotion and competitive intensity lies a longer-term strategy.

Ingebrigtsen has already demonstrated that he can compete at an elite level again. His 12:59.24 in Budapest was not simply a victory — it was a statement that the Norwegian remains capable of producing a world-class finish even after months of injury rehabilitation.

Now, however, he is choosing not to gamble with that progress.

For a runner who has spent much of the year fighting his way back from injury, another 1500m race could have offered enormous rewards but also carried unnecessary risk. By withdrawing, Ingebrigtsen is effectively prioritising longevity over one more opportunity for immediate glory.

His message is clear: the comeback is underway, but it will not be rushed.

The 5,000m victory has given Ingebrigtsen confidence, momentum and perhaps, most importantly, proof that his body can once again handle elite competition.

Now comes the harder part — knowing when to stop.

With 2027 already firmly in his sights, the Norwegian has chosen recovery over risk. And after everything he has endured, that could ultimately prove to be one of the most important decisions of his comeback.

Jakob Ingebrigtsen is not walking away from the sport. He is protecting his future in it.