Running News Daily

Expert advice for focusing on your best event to maximize your running potential.Ever notice that some runs and races are more satisfying than others? These workouts aren’t necessarily the easiest runs or even the ones that are the most fun. Instead, they’re fulfilling because the distance feels challenging, but doable. You collect your medal and walk away thinking, “I bet I can do even better next time,” rather than, “thank goodness that’s over.”

If you have already clicked with a specific distance, you may have already found your running “sweet spot,” or the race length that fires up your inner athlete and gets you training for your next PR. But if you’re new to running or haven’t yet hit your racing stride, some experimentation and a little self-reflection will help you determine where to focus your time and effort when registering and training for events. To help you land on your sweet spot (and figure out what to do when you get there), we chatted with a few run coaches who have worked with athletes of all levels of experience and race preferences. Here’s what you need to know. 

What factors determine your sweet spot race distance?

Before you declare yourself a 10K devotee or commit to running a marathon in every state, give yourself adequate time to build a personal relationship with running and experience different races. 

“I don’t know if there’s really a set amount of time required to figure this out,” Matt Forsman, USATF/RRCA-certified running coach and race organizer at Sasquatch Racing, tells Runner’s World. “Some people run for years before determining what distance is their sweet spot. For others, a certain distance immediately speaks to them. If you’re new to running, I’d say give yourself at least six to nine months to build some running fitness, try a few distances, and go from there.”

As you rack up the miles and try different races on for size, it can be helpful to keep these factors in mind: 

Fitness and Experience

“Your current level of running fitness should be an important part of the calculus in determining what race distance is best for you,” Forsman says, noting that shorter distances like 5K and 10K, while they present their own unique challenges, are generally more beginner-friendly than half marathons and marathons. 

You may find that, even as a newbie, these shorter distances enable you to make noticeable progress that’s reflected in your race times. These wins are valuable, as they can keep you engaged and motivated. 

Schedule and Lifestyle

Anyone who’s trained for a marathon or ultramarathon will tell you how all-consuming it can be. Some people have the necessary bandwidth or a flexible schedule. Others have the support and resources to fit training between competing priorities, like work, family obligations, and social events. But if you simply don’t have the time and energy to train for a specific distance, it’s probably not your sweet spot.“You should fit running in and around your life and not life in and around your running,” Todd Buckingham, Ph.D. exercise physiologist at PTSportsPRO in Grand Rapids, Michigan tells Runner’s World. “We do this because it’s fun. We do this because we want to push ourselves. But hopefully not to the extent of alienating friends and family. You need to find a distance that will work with your life.” 

Location

If you train outdoors, you will always contend with temperature, climate, and terrain. Therefore, where you live will likely play a role in determining your sweet spot, Will Baldwin, USATF and VDOT-certified running coach in Flagstaff, Arizona tells Runner’s World

“If summer temperatures soar, focusing on local 5Ks instead of marathon training will be much more manageable,” Baldwin says. Of course, you can beat the heat by logging miles before or after sunrise, running on a treadmill, but workarounds often require extra planning and schedule adjustments. The same goes for training in frigid, icy temps.

In some cases, your zip code may present an advantage, as year-long temperate weather and extended daylight hours open up more opportunities for longer outdoor training runs. 

“And if there’s a fantastic trail system nearby with plenty of races, it’s the perfect chance to test those trail-running skills and have some fun with it,” Baldwin adds.

Past Performance

Your race history is a clue to where your natural talents lie, which can help inform your sweet spot. “Genetics do play a role,” Buckingham says. “Some people have the diesel engine where they can just go all day long, but they can’t go any faster…other people are really good at short distances but struggle at long distances.” Buckingham and Baldwin recommend checking out online tools like the VDOT Running Calculator, which uses one race distance time to determine your estimated time for other distances. Runner’s World also has an easy-to-use race time predictor. Say, for example, your half-marathon PR is 2:10. The calculator uses this information to suggest an exhaustive list of predicted race times, including a 58:40 10K. However, if your 10K PR is actually 56:10, you may be better suited to the 10K. 

“Athletes can use this tool to see which of their PRs is the most distinguished for each distance, helping them determine their ideal race distance,” Baldwin says. 

You can also garner a lot of information by participating in local races and looking at race results. “See where you finish in relation to other people your age and sex because that will probably tell you just as well,” Buckingham says. 

Injuries

“I think it's important to consider any aggravations and injuries you’ve incurred,” Forsman says. “Running is a high-impact sport that generates about three to seven times your bodyweight in impact force per foot strike. If you have [had] a number of injuries in your recent or distant past, shorter distances like the 5K or 10K may make the most sense. Conversely, if you’ve never had any running-related injuries and your running fitness level is high, a longer distance might work great for you.”

Your Happiness and Enjoyment

Do you notice that some races are simply more fun than others? Pay attention to those gut-level feelings, even if they contradict all of the other data you’ve collected, Baldwin says. 

“When figuring out an athlete’s ideal race distance or their sweet spot, I love to start with what excites them the most,” he says. “Even if someone shines in a 10K or half marathon, their heart might be set on the full marathon. Passion is often the fuel source of consistent training, so tapping into that excitement is really important.”How do you level up in your sweet spot race distance?

Once you find your sweet spot, you may need to make some adjustments to your running routine because a training program should be tailored to your upcoming event, if you plan to race.

“If you’re currently running a few easy miles a few times a week but really want to run a fast 5K, you’re going to need to inject some ‘quality,’ like tempo, intervals, and hills, to develop strength and speed,” Forsman says. “If you want to simply tackle a longer distance like a half or full marathon, you’re going to need to gradually add some more miles into your training to build stamina and endurance.”

Focusing on one distance also allows you to fine-tune your fueling and hydration strategy, especially if you opt for longer distances. “If the event we’re training for is going to take us over 90 minutes to complete, we have to start talking about and practicing fueling. We’ll need to incorporate either some liquid fuel or energy gels to help us finish the race and utilize all of our fitness,” Baldwin says. “It’s an added expense to have fuel for all of the important long runs and races, so it’s also something to consider when choosing your ideal race distance,” he adds. 

Are there downsides to sticking with one race distance?

It can be rewarding to climb the ranks in sweet spot events, but the experts caution against getting too “stuck” in your sweet spot. 

“You should definitely be mixing up the types of races you do,” Baldwin says. “It’s common for a marathon runner to come to me who has been stuck at a certain level for years. When I go back through their training history, they almost always have been doing only marathons for several years in a row. They’ve neglected the shorter races, speed work, and their leg turnover.” Baldwin explains that training at different paces engages different energy systems, and temporarily focusing on shorter, faster distances can improve your speed and efficiency, even on slower endurance runs. 

The same concept applies to runners with a shorter sweet spot. “If shorter distances like the 5K or 10K are your thing, there’s still utility in tackling longer distances. Training for a longer distance can help you better manage fatigue in the latter stages of your 5K or 10K,” Forsman says. 

Plus, you could miss out on what got you hooked on running in the first place. “Professional athletes have to specialize and really just focus on one event because that’s how they earn their livelihood. But the average runner should have fun with it,” Buckingham says. “If you have fun doing one race distance, that’s fine. But don’t be afraid to jump in the local 5K if your friends ask you to join them.”  

A university athletics meet in northern China delivered an unforgettable moment when a stray puppy unexpectedly joined a women’s 3,000m race and helped inspire a record-breaking performance that has since captured hearts across social media.

The star of the day was not only the winning athlete, but also a five-month-old campus dog named Bandeng, whose surprise appearance during the closing laps turned an ordinary race into a remarkable story of companionship, determination and community spirit.

As competitors pushed through the final stages of the race at Inner Mongolia University of Finance and Economics, the dark-brown puppy suddenly sprinted onto the track and ran alongside law student Qilegeer. With the crowd cheering loudly, Bandeng matched the athlete stride for stride, almost like an experienced pacemaker guiding her toward the finish line.

The emotional moment quickly became the highlight of the event.

Fueled by the electric atmosphere — and perhaps by the encouragement of her four-legged companion — Qilegeer crossed the line in 11:30.38, smashing the university’s long-standing record of 11:38.36 that had stood since 2011.

Videos of the puppy racing beside the athlete rapidly spread online, attracting millions of views and transforming Bandeng into an overnight internet sensation.

According to reports from the university, the puppy was born on campus last December to another stray dog and has since been cared for by students and staff. Over time, Bandeng became a familiar and beloved presence around the school grounds, often receiving food and attention from students, including Qilegeer herself.

Speaking after the race, the champion runner described the experience as both surprising and deeply touching.

She explained that she felt strong throughout the competition, but the appearance of the puppy gave the race an entirely different emotional energy. At the same time, she admitted she was nervous about accidentally stepping on or kicking the dog while running at full speed.

The heartwarming scenes did not end at the finish line. Additional footage showed Bandeng happily rolling around near the podium after the race while its mother rested nearby, further winning over viewers online.

Many social media users praised the university community for caring for the stray animals living on campus, saying the kindness shown toward the dogs reflected positively on the institution itself.

What began as a routine university athletics competition ultimately became a powerful reminder that sometimes the most memorable sporting moments come from the most unexpected places — even from a small stray puppy with perfect timing.

The women’s 3000m steeplechase is rapidly developing into one of the fiercest rivalries in global athletics, and another thrilling chapter is expected to unfold at the Xiamen Diamond League on May 23 in China.

Fresh from a breathtaking contest in Shanghai, where Uganda’s Peruth Chemutai clocked a world-leading 8:51.47 to narrowly defeat Kenya’s Faith Cherotich, attention has now shifted to Xiamen for what promises to be another unforgettable showdown. Chemutai arrives carrying momentum and confidence after delivering one of the fastest performances of the season, while Cherotich heads into the race eager to respond and reclaim control of the rivalry.

But the battle is no longer just between two athletes.

Standing firmly in their path is reigning Olympic champion Winfred Yavi of Bahrain — a runner whose presence instantly transforms the intensity of any race she enters. Yavi has established herself as the benchmark in the women’s steeplechase, consistently forcing the pace and pushing the field into world-class territory. Whenever she lines up, the margin for error disappears.

Her arrival in Xiamen adds another layer of intrigue to an already stacked contest. Known for her relentless front-running style and exceptional strength over the barriers, Yavi remains one of the most feared competitors in the discipline. With Chemutai coming off a statement victory and Cherotich determined to answer back, the stage is perfectly set for a high-stakes clash between three of the event’s biggest stars.

Cherotich, still among the brightest young talents in distance running, has built her reputation through fearless racing and explosive finishing speed. The Kenyan star will be chasing more than revenge in Xiamen — she will also be aiming to prove she can rise above the strongest field in women’s steeplechase today.

Chemutai, meanwhile, looks sharper and more dangerous with every race. The Ugandan Olympic champion appears to have rediscovered her peak form, and her recent performances suggest she is ready to dominate the Diamond League circuit this season.

With three elite athletes carrying different motivations into the same race, the women’s steeplechase in Xiamen is shaping up to be one of the standout moments of the Diamond League calendar. The pace is expected to be aggressive from the opening laps, and another world-class performance could be on the horizon.

As anticipation continues to build, one question now captures the attention of athletics fans worldwide: who will conquer Xiamen when the barriers clear and the final lap begins?

French distance star Cassandre Beaugrand delivered one of the standout performances of the season in Monaco, storming to a sensational new French 5,000m track record of 14:40.77 in a race that confirmed her remarkable rise on the global endurance stage.

Competing against a strong international field, Beaugrand produced a fearless and controlled display from the gun, maintaining relentless pace throughout before unleashing a devastating final kilometre in 2:51. Her overall average of 2:56 per kilometre underlined the extraordinary level she is currently operating at.

The performance not only erased the previous national mark, but also strengthened Beaugrand’s growing reputation as one of the most versatile endurance athletes in the world. Already the holder of the French 5km road record, she now adds the national 5,000m track record to an increasingly impressive résumé.

What made the run even more striking was the composure with which she executed it. Beaugrand stayed patient through the early stages before shifting gears late in the race, closing with authority as the clock dipped well below the historic barrier.

Moments after crossing the finish line, the Olympic champion appeared almost stunned by what she had achieved, reacting with a simple but telling:

“...what just happened?”

The result marks another major milestone in what is rapidly becoming a defining season for the French star. With her speed, endurance and confidence all peaking at the same time, Beaugrand is proving capable of competing at an entirely different level — and Monaco may only be the beginning of what could become a historic year for French distance running.

The countdown to the 2026 Cape Town City Marathon has intensified after organisers unveiled a powerful elite field headlined by marathon icon Eliud Kipchoge, setting the stage for one of the most anticipated road races on the African calendar.

Scheduled for Sunday, May 24, the race is expected to draw global attention as some of the world’s finest long-distance athletes converge in South Africa’s Mother City for a high-stakes battle over 42.195 kilometres.

Kipchoge, widely regarded as the greatest marathon runner in history, arrives in Cape Town carrying an unmatched legacy that includes multiple Olympic titles and the fastest marathon performances ever recorded. The Kenyan superstar’s presence alone elevates the status of the event, adding further momentum to Cape Town’s ambition of becoming Africa’s first Abbott World Marathon Major.

But the race is far from a one-man affair.

A deep and competitive field promises fierce competition from start to finish, with fellow Kenyan Stephen Kiprop among the leading challengers. Ethiopia will also bring significant firepower through athletes such as Mulugeta Uma, Yihunilign Adane, Boki Asefa, Jemal Mekonen and Adane Kebede — creating a strong East African rivalry that could produce a fast and tactical contest.

With several athletes in the field boasting personal bests close to the 2:05 barrier, expectations are growing for a relentless pace on Cape Town’s scenic course. The combination of elite depth, international attention and the city’s vibrant atmosphere has positioned this year’s edition as potentially the most competitive in the event’s history.

Beyond the race itself, the marathon represents another major moment for African road running. Cape Town has increasingly emerged as a global destination for distance racing, and attracting names of Kipchoge’s calibre signals the event’s growing influence on the world stage.

As anticipation builds ahead of Sunday’s showdown, fans across the continent and the world will be watching closely to see whether the marathon legend can add another memorable chapter to his remarkable career — or whether a new challenger will rise in one of Africa’s biggest marathon battles.

The rapid rise of ATHLOS is set to reach another landmark moment this September after organisers officially confirmed that the women’s-only athletics showcase will make its London debut at StoneX Stadium.

Founded by Reddit co-founder Alexis Ohanian, ATHLOS has quickly emerged as one of the sport’s most ambitious modern concepts, placing women’s athletics at the centre of a high-profile, entertainment-driven competition format. After drawing major attention in New York, the event is now preparing to bring its growing influence across the Atlantic.

The London meeting is scheduled for September 18 at StoneX Stadium, the home venue of Saracens Rugby Club and Shaftesbury Barnet Harriers. The stadium is expected to provide an intimate but electric setting as some of the world’s top female athletes gather for a condensed, high-stakes evening of competition.

ATHLOS will feature seven disciplines, with six athletes contesting each event in a format designed to maximise intensity, head-to-head drama and fan engagement. Organisers have also confirmed a combined prize fund of £1.5 million across the 2026 London and New York meetings, underlining the project’s growing financial commitment to women’s sport.

The London edition arrives just weeks before ATHLOS returns to New York City on October 2, creating what could become a powerful late-season series for elite female athletes. With prize money continuing to rise and global interest building around the concept, ATHLOS is positioning itself as more than just another athletics meeting — it is aiming to reshape how women’s track and field is presented to modern audiences.

The decision to expand into London is also significant given the city’s deep athletics heritage and passionate fan base. Britain has long been one of the sport’s strongest markets, and ATHLOS’ arrival adds another major international event to an already packed calendar.

While athlete entries have not yet been officially announced, anticipation is already building around which global stars could headline the inaugural London edition. If the atmosphere and star power of previous ATHLOS events are any indication, StoneX Stadium could become the latest stage for a memorable night in women’s athletics.

As anticipation builds ahead of the inaugural London edition, ATHLOS continues to position itself as one of the most ambitious new ventures in global athletics. With elite talent, substantial prize money and a format designed exclusively to elevate women’s sport, the series is rapidly carving out a unique place on the international calendar.

The London meeting at StoneX Stadium on September 18 will mark another major step in that journey before the spotlight shifts back to New York City for the season finale on October 2.