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.”

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.