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.

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.