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.”  

Ethiopia delivered a remarkable double victory at the 2026 Bank of China Hong Kong-Zhuhai-Macao Bridge Half Marathon on Sunday, November 15, with Wede Kefale and Addisu Gobena emerging victorious in the women's and men's races respectively.

Staged along the spectacular Hong Kong-Zhuhai-Macao Bridge, the event brought together some of the finest distance runners from Ethiopia, Kenya, South Africa and other nations for a fiercely contested 21.097-kilometre challenge across one of the world's most recognisable sea-crossing structures.

The competition produced impressive performances, with Ethiopia showcasing its depth in distance running while Kenyan athletes also secured several places among the leading finishers.

In the women's contest, Kefale produced a composed and determined performance to secure the biggest prize of the day. She crossed the finish line in 1:09:01, holding off a strong challenge from South Africa's Glenrose Xaba, who finished second in 1:09:09. Ethiopia's Fantu Worku completed the podium in 1:09:14, making it an exceptionally close battle among the leading three women, who were separated by just 13 seconds.

The Ethiopian victory was particularly impressive given the quality of the field. Xaba, one of South Africa's leading distance runners, pushed hard throughout the contest but ultimately had to settle for second, while Worku demonstrated Ethiopia's remarkable strength by securing another podium position.

Kefale's victory was supported by an impressive Ethiopian presence throughout the top 10. Baraky Redae finished fourth in 1:09:51, followed by compatriot Asmarech Anley in fifth with 1:10:21. Kenya's Miriam Chebet was sixth in 1:11:05, ahead of Morocco's Fatima Ezzahra Birdaha, who clocked 1:11:23. Kazakhstan's Daisy Jepkemei placed eighth in 1:11:42, while Ethiopia's Zewudie Wudu finished ninth in 1:12:08. Kenya's Priscah Jepleting Cherono completed the top 10 in 1:12:29.

The men's race provided another memorable moment for Ethiopia as 22-year-old Addisu Gobena claimed the overall victory, He clocked 1:01:33 to finish ahead of compatriot Aliyi Kasim, who secured second place in 1:02:29.

Kenya's Alex Lenalepisho delivered a strong performance to take third in 1:02:47, preventing a complete Ethiopian sweep of the men's podium. Morocco's Othmane El Goumri finished fourth in 1:03:07, while Kenya's Abel Kiplimo followed in fifth with 1:03:33

Kenyan representation remained particularly strong throughout the men's top 10. Ezra Kipketer Tanui finished sixth in 1:05:32, followed by Ethiopia's Tafere Adisu in seventh with 1:05:35. Kenya's Meshack Kipchirchir placed eighth in 1:06:01, Benard Kipkorir was ninth in 1:06:15, and compatriot Sena Ledama completed the top 10 in 1:06:21.

Gobena's triumph adds another impressive achievement to Ethiopia's growing presence on the international road-running circuit, while the performances of Kasim and Lenalepisho underlined the competitive depth of the men's field.

The 2026 edition was also significant for the event itself, having earned World Athletics Platinum Label status, placing it among the highest-rated road-running competitions internationally. The bridge provided a spectacular setting for the contest, bringing together elite athletes from different countries for a memorable day of long-distance racing. 

Beyond the podium, the results highlighted the international character of the competition, with athletes from Ethiopia, Kenya, South Africa, Morocco and Kazakhstan featuring prominently in the leading positions.

Ethiopia therefore left Hong Kong with both overall titles, while Kenya had plenty of reasons to take encouragement from its strong representation across both races.

For the organisers, the successful staging of this Platinum Label competition represents another important milestone in the development of road running in Hong Kong. For the athletes, it was an opportunity to test themselves against international opposition on a distinctive course that offered a memorable backdrop to the racing.

American sprint sensation Noah Lyles could be preparing to chase one of the most extraordinary achievements in athletics history after dropping a tantalising hint about his ambitions for the 2027 World Athletics Championships in Beijing, China.

The four-time world 200m champion has sparked excitement among athletics fans after sharing a cryptic message on social media reading “4x ? 2027”, raising speculation that he could be targeting an unprecedented four gold medals when the global championships return to the iconic Bird’s Nest Stadium.

Although Lyles has yet to confirm exactly which events he intends to contest, the possibility of a four-event campaign has become particularly intriguing following World Athletics’ announcement that the mixed 4x100m relay will make its World Championships debut in Beijing.

Such an opportunity could open the door for the American superstar to compete for gold in the men's 100m, 200m, men's 4x100m relay and the newly introduced mixed 4x100m relay.

For Lyles, Beijing could represent much more than another opportunity to add to his impressive collection of championship medals. It could be the stage where he attempts to establish himself as the most successful male athlete in World Athletics Championships history.

The 100m would undoubtedly be one of his biggest attractions. Having claimed the world title in Budapest in 2023 before completing his remarkable rise to Olympic glory at the Paris 2024 Games, Lyles knows exactly what it takes to rule the world's premier sprinting stage. However, he will be eager to reclaim the global crown after settling for bronze behind compatriots in the 2025 World Championships in Tokyo.

The 200m, meanwhile, remains his strongest territory. Lyles has established an extraordinary legacy over the half-lap distance, winning four consecutive World Championships titles in 2019, 2022, 2023 and 2025. In Tokyo, he matched Usain Bolt's remarkable achievement of four successive world 200m crowns, further strengthening his reputation as one of the greatest performers the event has ever witnessed.

His ambitions would also extend to the relays, where he has repeatedly demonstrated his value to Team USA. Lyles has already collected four World Championships gold medals in the men's 4x100m relay, including victories in 2019, 2022, 2023 and 2025. Another successful campaign in Beijing would provide an opportunity to add to that impressive record.

The introduction of the mixed 4x100m relay could make the challenge even more fascinating. With the event officially scheduled to make its World Championships debut in Beijing, the competition will offer another opportunity for the world's leading sprinters to showcase their speed on the global stage.

Beyond the possibility of four gold medals, however, there is an even bigger historical prize waiting for Lyles.

The American currently boasts eight World Athletics Championships gold medals. Winning four more in Beijing would take his career tally to 12, moving him beyond Jamaican sprint legend Usain Bolt, whose 11 world titles remain the benchmark for male athletes in the competition's history.

That would be a remarkable achievement for an athlete who has never hidden his admiration for Bolt and his desire to reach the heights established by the Jamaican legend.

Interestingly, the Bird's Nest Stadium carries its own special place in sprinting history. It was at the same venue during the 2008 Beijing Olympic Games that Bolt announced himself to the world with his breathtaking performances in the 100m, 200m and 4x100m relay. Nearly two decades later, the iconic stadium could provide the setting for another extraordinary chapter in sprinting history.

For Lyles, the challenge will be enormous. Successfully navigating four demanding events, managing the competition schedule and delivering at the highest level across individual and relay races would require exceptional preparation, consistency and teamwork.

Nothing has yet been confirmed regarding his participation in all four disciplines, but his intriguing message has certainly given athletics followers something exciting to anticipate.

Could Beijing 2027 become the championship where Noah Lyles transforms an ambitious dream into an unforgettable reality?

Four events, four potential gold medals and the possibility of surpassing one of the greatest sprinting legends of all time. The countdown to Beijing promises to be fascinating.

What began as one of the most entertaining and talked-about stories of the 2026 New York City Marathon has taken an unexpected turn, with Houston-based lawyer Andrea Sager losing her official race result after a viral video showed her smoking marijuana during the event.

The 35-year-old mother of two attracted widespread attention on November 1 when she lined up for the iconic 26.2-mile race wearing a bright pink running vest carrying a humorous personal advertisement: “Andrea, 35, Single. Great Credit. Bad Judgment.” The unusual message quickly made her one of the most recognizable personalities among the thousands of participants, generating plenty of reactions from spectators and social media users.

However, it was another moment captured on camera that eventually landed her in trouble with race organizers. A video circulating online showed Sager accepting a puff of marijuana from a spectator while running along the marathon course, turning what had initially been a lighthearted appearance into a much bigger controversy.

Following the circulation of the footage, New York Road Runners (NYRR), the organization responsible for staging the marathon, removed Sager's finishing time of 5:54 from the official results after determining that she had violated its Code of Conduct. The regulations prohibit smoking, vaping and the use of tobacco or marijuana products in the starting corrals, along the course and within the designated race areas.

Despite the disqualification, Sager was allowed to retain her physical finisher's medal, meaning she still has a memento of completing the demanding journey through New York's five boroughs, even though her official finishing result no longer stands.

Sager has since offered an explanation for her decision, revealing that she was struggling physically as the race progressed. With considerable discomfort in her legs and the marathon becoming increasingly difficult, she said she accepted the offer from a spectator in an attempt to manage the pain and make the remaining miles more bearable.

Interestingly, the controversy has not entirely dampened her enthusiasm for the experience. Rather than retreating from the attention, Sager has embraced the unexpected publicity, revealing that the viral moment has brought considerable interest on social media and dating platforms.

Her distinctive pink running vest has also become a talking point beyond the marathon, with the attention opening up potential opportunities for merchandise and brand partnerships inspired by the memorable message.

Although she initially challenged the decision, Sager has acknowledged that the organizers were enforcing their regulations and appears to be taking the outcome with a sense of humour. She has also indicated that she could return to the marathon distance in the future, suggesting that her New York experience may not be her last.

For Sager, the 2026 New York City Marathon will undoubtedly be remembered for reasons far beyond the challenge of covering 26.2 miles. She arrived at the starting line hoping to enjoy her first marathon and perhaps attract a little attention with her unusual outfit. Instead, she left with a viral story, unexpected publicity and a disqualification that has made her one of the most talked-about recreational runners from this year's event.

Her finishing time may have disappeared from the official results, but her story has certainly found a place in the conversation surrounding this year's marathon.

After all, completing a marathon is an achievement in itself, but Andrea Sager's New York experience came with a twist that few runners could have anticipated!

World mile record holder Josh Kerr has sparked an interesting conversation among runners after questioning the growing popularity of hydration vests, suggesting that many athletes may be carrying more equipment than they actually need for their everyday training sessions.

The British distance-running star shared his thoughts during a Reddit Ask Me Anything session hosted by BBC Sport on Monday, where he responded to questions from fans about training, competition, rivalries and some of the lighter aspects of his life as an elite athlete.

Among the most relatable topics was the increasing use of hydration vests, a piece of equipment that has become increasingly common among recreational runners, particularly those who head out for regular training sessions.

Kerr offered a straightforward perspective, suggesting that runners covering distances of less than 12 miles (approximately 19 kilometres) generally do not need to carry water with them. He believes that some running trends are driven more by marketing than genuine necessity, using hydration vests as an example of equipment that has perhaps become more popular than it needs to be.

He further pointed out that runners training in urban environments can usually find somewhere to purchase a drink if they need one, rather than carrying additional equipment throughout their entire run.

However, his comments were not intended as a universal rule for every athlete. Hydration requirements differ depending on individual needs, weather conditions, training intensity and the distance being covered. Runners tackling longer distances, particularly in hot conditions or on remote trails, may still benefit considerably from carrying their own fluids.

Away from the equipment debate, Kerr also addressed questions about his relationship with Norwegian distance-running superstar Jakob Ingebrigtsen. Keeping his response brief and humorous, the Briton remarked, "I wouldn't say we're buddies!" However, he acknowledged that rivalries are an important part of athletics and can help make the sport more exciting for competitors and spectators alike.

The 2024 Paris Olympic Games also featured prominently in the discussion, particularly the men's 1500m final, where Kerr secured the silver medal in a British record of 3:27.79 behind American Cole Hocker.

Despite narrowly missing out on Olympic gold, Kerr insisted that he had no regrets about how he approached the race, reflecting the confidence and competitive mentality that have helped establish him among the leading middle-distance runners in the world.

The Scottish star also offered fans a glimpse into the demanding training sessions behind his remarkable mile world record, providing insight into the preparation required to compete at the highest level. He additionally touched on the possibility of eventually moving up to the marathon, a prospect that will undoubtedly attract considerable interest given his credentials over shorter distances.

Not every question, however, was about world records, Olympic medals or gruelling workouts. In one particularly amusing moment, Kerr was asked how far he thought he could run on just a single square sausage and a can of Irn-Bru, bringing a distinctly Scottish flavour to the conversation.

The exchange offered a refreshing look at the personality behind one of Britain's biggest athletics stars, showing that even athletes operating at the very highest level have plenty of opinions about everyday running habits.

For recreational runners, Kerr's message about hydration vests is certainly worth considering, although individual circumstances should always determine what equipment is necessary. His broader point was simple: runners should understand their actual training needs rather than automatically following every new trend in the running industry.

Kenyan marathon star John Korir is preparing to chase a remarkable piece of history at the 2026 Valencia Marathon, where victory could make him the first male athlete in more than two decades to successfully defend the prestigious title.

The 30-year-old, who will celebrate his birthday just four days before the December 6 race, returns to Spain with an opportunity to achieve something that has proved exceptionally difficult in the history of the competition. Having conquered the Valencia streets last year in an outstanding 2:02:24, Korir now has his sights firmly set on becoming a two-time consecutive champion.

A successful defence would place Korir in an exclusive group of athletes who have managed to win Valencia's men's marathon twice. The race's historical records identify only three previous multiple winners: Teodoro Pérez, Eduardo Alcaína and Samuel Tangus. Tangus remains the last man to achieve consecutive victories, having triumphed in 2002 and 2003.

Korir's opportunity has become even more promising following the withdrawal of Ethiopian star Yomif Kejelcha, who was ruled out of the December 6 contest because of an injury. Kejelcha had been among the biggest attractions in the anticipated showdown. His absence removes a major challenger and leaves Korir as one of the leading favourites heading into the race.

The Kenyan's recent performances explain why expectations are so high. He has established himself among the world's most formidable marathon runners, collecting major victories in Chicago in 2024, Boston in 2025, Valencia in December 2025 and Boston again in April 2026. His latest Boston triumph was particularly impressive, as he successfully defended his crown in a spectacular course-record time of 2:01:52.

However, Korir is not returning simply to defend his title. He has much bigger ambitions, with reports indicating that he is targeting a historic sub-two-hour performance on Valencia's famously fast course. To prepare for that challenge, the Kenyan has reportedly increased his training volume to between 250 and 270 kilometres per week, demonstrating the scale of preparation behind his ambitions.

Breaking the two-hour barrier would be an extraordinary achievement, particularly on a course where the current men's record stands at 2:01:48, set by Ethiopia's Sisay Lemma in 2023. Korir already knows what it takes to deliver a major performance in Valencia, having produced a commanding victory last year.

Turning 30 just days before the competition, Korir appears to be entering an exciting period of his marathon career. His combination of experience, consistency, confidence and remarkable endurance makes him a serious contender not only for another victory but also for a possible assault on the course record.

For Korir, December 6 represents an opportunity to go beyond another major marathon victory. He could end a 23-year wait for a consecutive men's champion in Valencia, join an exclusive group of multiple winners and potentially deliver one of the fastest marathon performances ever witnessed.

The challenge is now clear: defend his crown, make history and perhaps bring the world closer to another landmark moment in marathon running.