Running News Daily

I’d been her go-to person for running advice and positive reinforcement during her training block. She didn’t really need me— she was crushing her long runs and felt good about the progress she had made, so her frantic call was unexpected. I asked what was wrong.

“Well, I felt like I needed to do the full 13.1 miles,” she said. “So I did. Now my butt hurts.”

How long should long runs actually be when training for a race? Well, we'd talked about how most training plans didn’t go up to the full race distance and that it was by design. There was no need to go over 10 miles to have the fitness necessary to complete the half marathon.

Christine Conti, running coach and fitness specialist 

Katherine Campbell, CPT, DPT, physical therapist, personal trainer, and running coach 

So why did my friend go totally against her plan and all practical advice? Her reason: “Just to make sure I could.”

Christine Conti, a running coach and fitness specialist, is familiar with the need to instill confidence in runners throughout the training process and recognizes the fear first-time racers face.

“They're doing their training and they really believe that if they don't try it first, they'll never make it,” she says. “And we're told in life, ‘practice, practice, practice.’ You don't want the first time you do something to be the big show, right? But you really shouldn’t do it.”

When I think back to my first half marathon, I remember the doubt and fear. How can you know you can reach the finish line if your longest long run is only 10 miles?

Well, good news: There's proof you can finish a race without running the full distance first, so you don’t have to try it—and you can avoid a literal pain in the butt.

Why don’t training plans go the full race distance?

Contrary to popular belief, most training plans are designed to go just short of the full mileage of the race you're running, according to Katherine Campbell, CPT, DPT, a physical therapist, personal trainer, and running coach.

“Typically most general half marathon plans only go to 10 to 11 miles because they're made for beginners,” Campbell says. “As a beginner or even intermediate runner, you want to make sure you're recovering enough from your long runs where you can get the aerobic benefits without actually putting too much load through your musculoskeletal system to cause injury.”

This is the same reason your marathon training plan usually only goes up to a 20-mile long run—not the full 26.2 miles.

A more advanced half marathon training plan can go above 13 miles—sometimes up to 16 miles. But the thing is, many runners using this type of plan are faster than beginners who are sometimes running a double-digit-mile long run for the first time and should be conservative with their pace.

“Running faster paces would equal out to the same time on feet as most beginners running 10 to 11 miles,” Campbell says.

That’s the key: time on your feet. Especially when it comes to marathon training where slower runners could potentially be slogging through long runs for hours.

“Anything after a three-hour long run doesn't have a drastic aerobic benefit, but it does drastically increase your risk of injury,” Campbell says. “As a physical therapist and coach, I will usually cut runners off at about 3.5 hours as a peak long run. A typical ‘average’ pace is usually around a 10-minute mile, and 3.5 hours at that pace is usually 20 miles.”

Half marathoners could go up to 13 miles in under three hours, but every mile out there while you’re tired is a chance for your form to break down. Unless you have excelled in your base training and have already tackled seven miles for your long run, it’s not worth going above 10 or 11 miles for your longest long run.

What's the risk of running the full distance before the race?

The more you’re running on tired legs after a log training block, you might subject yourself to overtraining.

“Running a full distance before the race dramatically increases your risk for injury,” Campbell says.

In addition to sore and tired muscles, there are other systems in your body that go a little haywire following 26.2 miles. Your cardiovascular system is amped, your kidneys are working overtime to filter waste from your blood during and after your marathon, and your immune system weakens in the hours following such a long distance.

“There's so much happening on a physiological and musculoskeletal level that if you ran more than 26 miles before the race, you're risking not giving yourself enough time to recover to actually perform on race day,” she says.

You must tell your brain to stop doubting the structure of the plan, according to Conti.

“Beginners might look at these training plans without understanding the science behind it,” she says.

A well-made plan—meaning one made for you by a coach or designed by an expert—will bring you up to your physiological edge to help prepare your body for the aerobic challenge of a long distance and then back off just before race day.

What is ‘tapering’—and how will this strategy help you run your full race distance?

The point is you don’t want to be out on the road for too long lest you get hurt or sick. You might be wondering w

During the taper phase in half marathon and marathon training, your body recovers from the high demand of the training weeks before. By reducing training volume and intensity in the weeks leading up to the race, tapering alleviates accumulated fatigue, repairs muscle damage, and replenishes energy stores. Because you're racing on healed legs, you’re less likely to face injury.

“A nice taper two to three weeks before the race will make your legs fresh,” Campbell says. “Trust that the training, optimal recovery, and fresh legs will get you there.”

How to embrace the unknown of the last few miles

So you don’t want to get hurt. You don’t want to get sick. You’ve decided to follow your plan and have vowed not to go the full distance. But you’re still nervous. Mentally, how should you deal in the weeks leading up to the race?

It’s about trusting yourself and the training you’ve already done. As many old-school coaches will say, “The hay is in the barn.”

“I remind my clients that you should be looking at the amount of miles you run per week,” Campbell says. “You've trained your body to run the distance if you have been averaging over 26 miles per week for a marathon and 12 miles per week for a half marathon.”

If you can convince yourself that you’re physically prepared, you’re mind should settle down.

“For me, my first marathon was a bucket list item. I thought the people who ran these races were superhuman. I had no idea your body could actually run or perform for that amount of time without dying. But I trusted that if I followed the plan, I would do it.”

For her first half marathon, Conti never ran more than a nine-mile long run.

How to mentally preparing for the final stretch of your race

There are some tricks to help the last miles fly by. First, ask other runners about their experiences in the last couple miles of a race. For me, the last two miles of my first half marathon were exhilarating. I celebrated each step I took after the 11-mile mark because every step represented the farthest distance I had run in my life.

My first marathon was a little different. The last three miles were a total pain cave, but there was no freaking way I was going to give up. You’ll feel the same way.

Aside from sheer determination, here are other tactics to pull you to the finish:

1. Use the crowd

At big races, crowds will line the street leading up to the finish. Their cheering will create an electric atmosphere.

“A fun tip I like to give my runners is to have your friends and family scattered throughout the last few miles to give you that extra energy boost, too,” Campbell says.

2. Break up the distance

You might be doing this throughout the race, but it’s especially useful in the last few miles.

“It’s all mental,” Conti says. “Think about it like, ‘Oh my gosh, all I have is a 5K left. I've done this a million times.’ Or ‘I have six miles. That’s two 5Ks. That’s easy.” You're almost done. And if you have to give yourself some grace and walk a little bit, you're still going to make it. You're going to be fine.”

3. Repeat a mantra

Both Conti and Campbell say mantras are a proven way to keep your mind right as you go into the last miles of a race.

“I am all about mantras,” Campbell says. “Find one, practice it, and keep saying it.”

Campbell also suggests writing down one win each week throughout your entire training cycle.

“Read all of them and come up with three positive reasons before your race that remind you that you're prepared for the race,” she says.

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.