Running News Daily

Are you signed up for your first running race this year? If so, you might be wondering what to do next. Many of us register for a 10k or half marathon in the hopes that doing so will simply motivate (or pressure) us to get to the finish line, and sometimes, it does. But let’s face it, Forrest Gump was just a movie. In real life, without proper preparation, you could wind up injured, unable to finish, or not even make it to the starting blocks, all of which would be really disappointing, to say the least.

Preparing for your first race requires careful planning, from training and getting the right kit to goal-setting and pre-race fuelling. Proper preparation ensures you’re physically ready for the race, have the energy to keep going and can overcome race day nerves, all of which will mean you have a more enjoyable race, and are likely to make it the first of many.

1. Set a goal

Once you’ve chosen a race and signed up, it can be smart to set an achievable goal. This can give you something to focus on during both your training and your race, and that can help you stay motivated, while achieving your goal can also give you a greater sense of satisfaction (for this reason, it’s a good idea to set a secondary goal in case you don’t make your primary goal.

Your goal could be something ambitious, like running a sub three-hour marathon, but it can easily be as simple as just finishing the race. When I did my first triathlon in 2012, I simply wanted to finish and I wanted to do so without walking during any of the running section. I didn’t finish anywhere near the podium, but I managed to achieve my goals and I was really happy with myself.

2. Make a training plan

For injury prevention, it’s obviously vital to make a smart training plan, and to leave yourself enough time before race day to actually execute it. There is no one way to train, and your plan will depend on where you’re starting and where you want to get to, but just as a rough idea, in our first marathon training plan we recommend 12 weeks for seasoned runners, but a full year for novices. 

The most important aspect of training to remember is to build up gradually to give your body time to adapt to each increase in load, make ample room for rest and recovery and if possible, work with a coach and train in conditions similar to those you’ll be racing in.

3. Gear up

As you get closer to the big day, you’ll need to start to consider your gear. You’ll need to choose trail running shoes or road running shoes and have trained in them for a while to be sure they’re right for you. If you’ve already put in a ton of miles of them, you may need to replace them with an identical pair a few weeks before the race, and break them in. Once you’ve found the perfect pair of running socks, have a new or nearly new pair set aside for race day.

Use your training months to figure out what clothing you’re most comfortable in, taking into account the expected climate and conditions. Are you happiest in a pair of running shorts or do you prefer running tights? You’ll need a well-fitting running top that’s breathable and doesn’t chafe, and consider whether you want to run with a headband or running hat if you're expecting sunny conditions.

Remember, the general rule for running is light, breathable clothing that wicks moisture, but everyone is different. Reigning UTMB champ Courtney Dauwalter is well-known for running in baggy men’s running shorts and shorts, which isn’t common, but it definitely works for her.

4. Rest up

You’ll spend months slowly ramping up your mileage in order to reach your race distance, but once you get there, you’ll want to start to reduce both your distance and intensity in the final couple of weeks before your race, a practice known as tapering. During this time, you’ll focus on easy runs. 

In the final two days before your race, get complete rest and lots of sleep. If you’re not a great sleeper, read our article getting better sleep for some tips on improving your sleep hygiene and routine.

5. Recce your route

Ultra runner Renee McGregor has ranked highly in some pretty rugged races, from Snowdonia to the Himalayas, and when I heard her talk about her accomplishments, she described making the podium in a gnarly race where the majority of participants took a wrong turn. Her advantage? She wasn’t necessarily the fastest runner, but she had checked out the race course ahead of time and knew where to go.

Understanding your route before you take off, if possible, can help you plan for when you’re going to want to slow down, or walk, where you can gain back some time, when and if you’ll need running poles and any tricky sections in a trail race where there’s the possibility of getting off-route.

6. Get in the right headspace

In addition to your physical training, it’s advisable to give your mental state some attention. Running a race can be exhilarating and empowering but it can also be nerve wracking and daunting. In the months leading up to your race, it can be worthwhile practicing mindfulness or meditation, which a 2020 study published in the journal Neural Plasticity found improved coordination, endurance and cognitive function. This could help you in the lead up to the race and in combating race-day nerves.

Know yourself and understand what you’ll need the day before your race and morning of to ensure you’re in the best head space possible. It might be good to minimize social contact and give yourself some quiet time to focus and get in the right headspace.

7. Fuel up

Just like filling up the tank of your car before you set off on a long drive, you’re going to want to make sure your body has plenty of energy stored before a race. For a race that’s not likely to take much more than an hour, you can simply make sure you eat well in the couple of preceding days, but fueling for endurance races can take careful fine-tuning. Following his second-place win at the 2023 UTMB, Zach Miller revealed that for him, managing his sodium levels with salt tablets was the secret to success.

For longer distances, you might want to consider increasing your carbohydrate intake – a practice known as carb loading – to increase your body’s glycogen stores. The best nutritional advice is to focus on well-balanced meals with protein and carbohydrates and not going overboard on refined carbs or fiber, which might wreak havoc on your gut. Learn more in our article on carb loading.

Though you should definitely eat well in the days leading up to your race, if you’re going to be able to eat during the race and are loading your hydration vest up with running gels, then you don’t necessarily need to carb load, but you will want to make sure your stomach can handle gels and take them with plenty of water to avoid the dreaded “runners' trots.”

Ultimately, for longer endurance races, working with a dietician will give you an advantage, since every athlete and every race is different. This will help you avoid the pitfalls of low energy availability and might help you figure out your unique nutritional needs faster. 

8. Pre-hydrate

As we explain in our article on hydration tips for runners, hydration for a race doesn’t begin with filling up your hydration pack. Your behavior in the days before a long run can really affect your hydration levels on the big day, so avoid dehydrating foods like caffeine and alcohol.

According to Susan Kitchen, registered dietitian and USA Triathlon Level II and IRONMAN certified endurance coach, if you’re training for a big race, you want to avoid being in the heat unnecessarily in the days leading up to it, unless you're just doing a training run, but sitting outside on the beach sweating, or in a sauna, is not a good idea. Sip plenty of water in the days before your race, too.

9. Make a recovery plan

Chances are, all of your energy and efforts will be focused on that finish line, but the longer the race, the more you’ll want to make a recovery plan, otherwise it’s all too easy to end up having too many celebratory beers, which after a long run can be a bad idea. 

Try to plan for at least a couple of days off work following your race to recuperate, hydrate and nourish your body, schedule a massage and engage in some of your favorite recovery activities to reward your body for all its hard work.

10. Set your alarm

The night before race day, make sure you set your alarm nice and early so you have plenty of time to prepare. Chiefly, you’ll want to have time to sip water, eat and give yourself enough digestion time before the starting gun goes. 

In our article on what to eat before a half marathon, we explain that nutrition experts recommend runners eat a familiar breakfast around three to four hours before the race start, or a large snack 90 minutes to two hours beforehand. When deciding what time to get up, factor in that meal as well as how much time you need to get to the race plus any other pre-race rituals you want to observe.

Ethiopia’s Fotyеn Tesfay Haylu delivered one of the most remarkable women’s half-marathon performances ever seen on American soil on Sunday, powering to a commanding victory at the 2026 Buenos Aires Half Marathon in Argentina in 1:03:57.

Running with exceptional confidence and strength, Tesfay took control of the race and produced a superb solo performance to rewrite the event record. Her breathtaking run also carried historic significance, as she became the first woman to break the 64-minute barrier for the half marathon in the Americas, producing what is being celebrated as the fastest women’s half-marathon performance ever recorded on the continent.

The Ethiopian star was in a class of her own, crossing the finish line more than a minute clear of Turkey’s Nevin Can, who finished second in 1:05:06. Another Turkish athlete, Selin Can, completed the podium in third place with 1:05:11, as the leading trio all produced strong performances on the fast streets of Buenos Aires.

Kenya also featured prominently in the top positions, with Irene Jepchumba Kimais taking fourth in 1:06:04, followed by Sheila Chepkirui in fifth with 1:06:13. Magaret Akidor Ngathike finished sixth in 1:06:46, while fellow Kenyan Deborah Samum claimed seventh place in 1:08:32.

Brazil’s Nubia de Oliveira Silva was eighth in 1:11:13, while Argentina’s Sofia Luna and Dahyana Juarez rounded out the top 10 with times of 1:11:21 and 1:11:28, respectively.

Top 10 Women – 2026 Buenos Aires Half Marathon

1. Fotyеn Tesfay Haylu (Ethiopia) – 1:03:57

2. Nevin Can (Turkey) – 1:05:06

3. Selin Can (Turkey) – 1:05:11

4. Irene Jepchumba Kimais (Kenya) – 1:06:04

5. Sheila Chepkirui (Kenya) – 1:06:13

6. Magaret Akidor Ngathike (Kenya) – 1:06:46

7. Deborah Samum (Kenya) – 1:08:32

8. Nubia de Oliveira Silva (Brazil) – 1:11:13

9. Sofia Luna (Argentina) – 1:11:21

10. Dahyana Juarez (Argentina) – 1:11:28

For Tesfay, it was far more than a race victory. Her 1:03:57 performance was a statement of extraordinary quality, combining speed, endurance and remarkable solo running to produce a landmark result in Buenos Aires. In a race that will be remembered for years to come, the Ethiopian did not simply win—she redefined what was thought possible for women’s half-marathon running in the Americas.

Ethiopia’s Yomif Kejelcha produced one of the most extraordinary performances in road racing history on the streets of Buenos Aires, Argentina, reclaiming the half marathon world record with a sensational 56:51 performance at the 2026 Buenos Aires Half Marathon.

The former world record-holder delivered a breathtaking exhibition of speed and endurance to take 29 seconds off the previous pending mark of 57:20, set by Uganda’s Jacob Kiplimo and takes a huge chunk from his own former official world record. Kejelcha's new performance is pending the standard ratification procedures, but if officially ratified, it will return the world record to the Ethiopian star and mark another remarkable chapter in the evolution of the event. 

Kejelcha's achievement is particularly significant because the 57-minute barrier had already been broken before. Jacob Kiplimo had previously run under 57 minutes, clocking 56:42 that was not ratified demonstrating that the once-unthinkable barrier was possible. Kejelcha, however, has become the second man to run under 57-minute barrier who now returns to the top of the all-time rankings with another historic performance in Buenos Aires.

The Ethiopian's race was remarkable not only for the final time but also for the way he built his performance. He covered the opening five kilometres in 13:44 before reaching 10km in 27:18. Rather than slowing, Kejelcha accelerated through the middle stages, passing 15km in 40:39 and 20km in 54:02 as he continued to push the limits of elite road racing.

By the time he reached the finish line, Kejelcha had completed the race at an extraordinary average pace of approximately 2:42 per kilometre, producing one of the most astonishing sustained efforts ever witnessed in distance running. His stunning run sent a powerful message to the athletics world and further strengthened his status as one of the most formidable distance runners of his generation.

Behind the record-breaking champion, Ethiopia completed a dominant clean sweep of the men's podium. Tadese Worku Gebresilase claimed second place in 59:18, while Bereket Nega Batebo secured third in 1:00:17, giving Ethiopia a memorable one-two-three finish in the Argentine capital.

Kenya’s Jonathan Kipkoech Kamosong finished fourth in 1:00:20, followed by compatriot Simon Maywa in fifth with 1:00:55. Argentina’s Ignacio Erario gave the home supporters plenty to celebrate with an impressive sixth-place finish in 1:00:57, breaking the one-hour barrier in front of an enthusiastic local crowd.

Dillon Kipyeko of Kenya finished seventh in 1:01:07, with Robert Kiprop Koech eighth in 1:02:01. Mexico’s Julio Ortiz Ponce took ninth place in 1:03:17, while Colombia’s Jimmy Gómez completed the top 10 in 1:03:34.

The Buenos Aires Half Marathon will now take its place in the history books as the scene of a truly extraordinary breakthrough. For Kejelcha, this was more than just another victory. It was a spectacular return to the top, reclaiming a world record he had previously held and once again rewriting the limits of the half marathon.

The 56:51 performance remains pending ratification, but Yomif Kejelcha's run has already delivered one of the defining moments in the history of road racing.

Kenya delivered another commanding display of distance-running excellence at the Antrim Coast Half Marathon, with Isaia Lasoi leading a memorable Kenyan clean sweep of the men's podium in a race packed with world-class performances.

Lasoi emerged victorious after a thrilling battle at the front, crossing the finish line in a superb 58:26 setting a new course record. His winning performance underlined his strength and speed over the half-marathon distance, but he was made to work all the way by fellow Kenyan Daniel Mateiko, who finished just three seconds behind in 58:29 after an electrifying duel for the title.

The contest between the two leaders produced one of the standout moments of the race, with both athletes pushing deep into elite territory as they fought for victory. In the end, Lasoi found just enough to secure the win, while Mateiko's narrow defeat highlighted the remarkable depth and quality of Kenya's leading distance runners.

Vincent Kipkorir completed the Kenyan sweep, taking third place in 1:00:38 to ensure that all three places on the podium belonged to Kenyan athletes. Samwel Chebolei added further Kenyan strength to the results, finishing fourth in 1:01:01, while Amos Langat was also among the leading finishers.

The international field featured several prominent names. Australia's Jimmy Whelan produced a strong run, while Ethiopia's Yismaw Dillu featured among the front group. American marathon star Galen Rupp also delivered a notable performance, clocking 1:01:29 in another competitive outing for the experienced distance runner. Former world-class track and road athlete Edward Cheserek was also among the top finishers.

Lasoi's 58:26 victory, however, was the defining performance of the day. Together with Mateiko and Kipkorir, he gave Kenya a perfect podium and another emphatic reminder of the country's extraordinary strength in elite road running.

The Antrim Coast Half Marathon once again provided a fast, competitive stage for some of the world's finest distance runners, but when the decisive moments arrived, it was Kenya that owned the podium.

One of the most iconic milestones in the history of ultramarathon running is drawing closer, with entries for the historic 100th edition of the Comrades Marathon set to open on Tuesday, 25 August 2026.

The Comrades Marathon Association has officially announced a detailed entry process for the 2027 race, which will unfold in three stages and give runners around the world the opportunity to secure their place in what promises to be one of the most significant editions ever held of The Ultimate Human Race.

The announcement followed the official launch of the 2027 Comrades Marathon on Wednesday, 19 August, when the centenary campaign, “The Greatest Story Ever Run,” was unveiled alongside a special logo created exclusively for the landmark 100th edition.

The launch also revealed several major highlights for the Centenary Race. The historic event will take place on Sunday, 13 June 2027, and will be a Down Run, with 28,000 places available. The entry process will include a ballot, while the race will offer a record R8.919 million in prize money. Organisers have also set an ambitious goal of raising R10 million for the Amabeadibeadi charities, adding an important charitable dimension to the centenary celebrations. One of the defining moments of the launch was the unveiling of the special Centenary mark, created to commemorate this extraordinary milestone in the history of the race.

The entry process begins on 25 August at 10:00 a.m. SAST, when entries open for Green Number runners, Yellow Number runners and Amabeadibeadi charity entrants.

The next phase follows on 2 September at 10:00 a.m. SAST, when entries open for Comrades Marathon Association members. This window will remain open for 72 hours or until the available entry allocation is filled, with places offered on a strictly first-come, first-served basis.

For general entrants, the process will move to a ballot system. General entries open on 9 September at 10:00 a.m. SAST, with runners able to enter the ballot until it closes on 22 September at 4:30 p.m. SAST. The ballot draw is then scheduled to take place on 23 September.

Several other crucial dates will shape the road to the historic race. The substitution period will run from 15 to 31 March 2027, while 3 May 2027 is the final deadline for runners to submit their qualifying performances, seeding information and other required entry details.

To qualify for the 2027 Comrades Marathon, runners must complete a 42.2km marathon in under five hours between 15 June 2026 and 3 May 2027.

The journey will finally culminate on Sunday, 13 June 2027, when thousands of runners are expected to line up for the historic 100th edition of the Comrades Marathon.

The 2027 race will represent a remarkable moment for the legendary South African ultramarathon. For more than a century, the Comrades Marathon has captured the imagination of runners and spectators with its extraordinary test of endurance, determination and human spirit. Its centenary edition will celebrate the generations of athletes who have faced its demanding roads, conquered its challenges and helped build one of the world's most respected endurance events.

For runners dreaming of becoming part of this historic occasion, the road to Comrades 2027 is now clearly marked. From the opening of entries in August 2026 to race day in June 2027, every deadline will matter.

The Greatest Story Ever Run is preparing for its most historic chapter yet.

American sprint standout Sam Blaskowski is taking steps toward an international future with Poland after uncovering a powerful connection to his family's ancestral homeland.

The 23-year-old sprinter, who has established himself as one of the fastest Americans of his generation with a personal best of 9.89 seconds in the 100 metres, has begun the process of obtaining Polish citizenship with the aim of eventually representing Poland in international competition.

Blaskowski's connection to the country traces back through his great-grandparents, Franciszek and Julian Błaszkowski, who emigrated from Poland to the United States in 1905. Their journey more than a century ago has now opened an unexpected new chapter for their descendant, whose athletic ambitions could soon carry the Błaszkowski name back onto the international stage under Polish colours.

The sprinter has already received support from the Polish Athletics Association as he works through the citizenship and eligibility process. Should his transfer of allegiance be completed, Blaskowski could become a significant addition to Poland's sprint programme.

His credentials certainly make the prospect an exciting one. In addition to his sub-10-second speed over 100 metres, Blaskowski owns a personal best of 19.93 seconds in the 200 metres, demonstrating the kind of versatility that could prove valuable both individually and in Poland's 4x100m relay squad.

For Blaskowski, however, the move is about more than simply changing national colours. It represents an opportunity to reconnect with his family's heritage while pursuing his ambitions at the highest level of the sport.

With his sights set on becoming part of Poland's international sprint team and competing for relay medals, Blaskowski's journey from discovering his Polish roots to potentially representing the country of his ancestors could become one of the most fascinating allegiance stories in world athletics.

A century after Franciszek and Julian Błaszkowski left Poland for America, their family's story may now be coming full circle—this time at full sprint.