Running News Daily

If you’re planning a marathon, you’re on the road to becoming part of a select proportion of the global population – 0.01 per cent, to be exact. But that doesn’t mean running one is exclusive to the lycra-clad minority. With the right planning, training and dogged determination anyone can have a go. Here’s what you need to know if you’re gearing up to train for the race of your life.

Which marathon should I choose to run?

The London Marathon is special, with incredible atmospheric and historic appeal, but it’s notoriously tricky to get a place and is far from the only one to consider. All marathons are 26.2 miles, so if you’re a beginner, you might want to choose what seasoned runners call an “easy” marathon – one with a flat and paved course. While the Brighton Marathon is one of the most popular (and mostly flat) UK spring races, the Greater Manchester Marathon is known as the flattest and fastest UK option. The under-the-radar Abingdon Marathon is one of the oldest in the UK and also has a flat route – great for new runners and for those who are keen to beat their personal bests. 

Around Europe, try the Berlin and Frankfurt marathons in Germany, or the Amsterdam Marathon in the Netherlands. More recently, the Valencia and Seville marathons in Spain have grown in appeal. For a great beginner list, visit coopah.com. It’s worth doing your research to ensure it’s a route you’ll enjoy (atmospheric, well populated, flat, historic… whatever piques your interest), as this will pay dividends when things get tough. 

Training

How long does it take to train for a marathon? 

“You need 16-to-18 weeks of training,” says Richard Pickering, a UK Athletics qualified endurance coach. “And if you’re starting from nothing, I think you need closer to six months.” This may sound like a long time to dedicate to one event but a structured plan will help you develop the strength, endurance and aerobic capacity to run longer distances. Not to mention work wonders for your overall health.

“Anyone can run a marathon if they are willing to put in the hard work,’ says Cory Wharton-Malcolm, Apple Fitness+ Trainer and author of All You Need Is Rhythm & Grit . “As long as you give yourself enough time and enough grace, you can accomplish anything.’

Ready to get running? Read on.

Five steps to preparing for a marathon

1. Follow a training plan and increase mileage gradually

“Even if it’s a simple plan, and that plan is to run X times per week or run X miles per week, it’s beneficial to have something guiding you,’ says Wharton-Malcolm. ‘It’s happened to me, without that guidance, you may overtrain causing yourself an injury that could have been avoided. And if you’re injured, you’re far less likely to fall in love with running.”

For authoritative plans online, see marathon event websites (try the Adidas Manchester Marathon or the TCS London Marathon websites) or from a chosen charity such as the British Heart Foundation. Most will consist of the key training sessions: speed work (spurts of fast running with stationary or active rest periods), tempo runs (running at a sustained “comfortably uncomfortable” pace), and long-distance slogs. 

Most marathon plans will abide by the 10 per cent rule, in that they won’t increase the total run time or distance by more than 10 per cent each week – something that will reduce your risk of injury. 

2. Practise long runs slowly 

Long runs are your bread-and-butter sessions. They prepare your body to tolerate the distance by boosting endurance, and give you the strength to stay upright for hours. Intimidating as this sounds, the best pace for these runs is a joyously slow, conversational speed.

“People may think they need to do their marathon pace in long runs,” says Pickering, “but it’s good to run slowly because it educates the body to burn fat as fuel. This teaches it to use a bit of fat as well as glycogen when it goes faster on race day, and that extends your energy window so that you’re less likely to hit the ‘wall’.”

The caveat: running slowly means you’re going to be out for a while. With the average training plan peaking at 20 miles, you could be running for many hours. “When I did lots of long runs, I had a number of tools: listening to music, audio-guided runs, apps or audio books,” says Wharton-Malcom. “I used to run lots of routes, explore cities… You can also do long runs with friends or colleagues, or get a train somewhere and run back so it’s not the same boring route.” 

3. Do regular speed work 

Speed work may sound like the reserve of marathon aficionados, but it’s good for new long-distance runners too. “I think people misunderstand speed work,” says Wharton-Malcom. “The presumption is that the moment you add ‘speed’ to training, you have to run like Usain Bolt, but all ‘speed’ means is faster than the speed you’d normally be running. So if you go out for a 20-minute run, at the end of the first nine minutes, run a little faster for a minute, then at the end of the second nine minutes, run a little faster for a minute.” 

Small injections of pace are a great way for novices to reap the benefits. “The idea is to find the sweet spot between ‘Ah, I can only hold on to this for 10 seconds’ and ‘I can hold on to this for 30-to-60 seconds’,” he adds. 

Hill sprints are great for increasing speed. Try finding a loop with an incline that takes 30 seconds to ascend, then run it continuously for two to three lots of 10 minutes with a 90-second standing rest.

Interval work is also a speed-booster. Try three lots of three minutes at tempo pace with a 90-second standing rest. “The recovery [between intervals] is when you get your breath back and your body recirculates lactate [a by-product of intense exercise, which ultimately slows bodies down],” explains Pickering, “and this means you’re able to do more than you otherwise would.”

4. Run at marathon-pace sometimes 

Every now and then, throw in some running at your chosen race pace. “You need to get used to a bit of marathon pace,” says Pickering, “but I wouldn’t put it into your programme religiously.”

Some runners like to practise marathon pace in a “build-up” race, typically a half-marathon. “It can give people confidence,” says Pickering. “Your half-marathon should be six-to-seven weeks prior to the main event, and have a strategy to ensure you’re not racing it because you need to treat it as a training run.”

5. Schedule in rest and recovery 

Of course, no training plan is complete without some R&R. Rest days give your body a chance to adapt to the stresses you’ve put it through and can provide a mental break. “Active recovery” is a swanky term for taking lighter exercise such as an easy run, long walk, gentle swim, some yoga – crucial because you don’t want to do two hard sessions back-to-back. “A long run would count as a hard day, so if your long run is on Sunday, you could do an easy run such as 30-40 minutes at a conversational pace on a Monday, but don’t do anything fast until Tuesday,” says Pickering.

What about recovery tools? 

Foam rollers, massage guns, ice baths – the list is long. Pickering says to keep it simple: “I would encourage foam rolling [relieving muscle tension by rolling over a foam tube] or sports massage, and they’re kind of the same thing.” 

And Wharton-Malcom swears by the restorative power of a good rest: “From personal experience, sleep is our secret weapon and it’s so underrated. Getting your eight-hours-plus per night, taking power naps during the day… you can do so well with just sleeping a bit more.”

Race day

How to perform your best on race day – what to eat 

“The marathon is going to be relying on carbohydrate loading [such as spaghetti, mashed potato, rice pudding], which should take place one-to-three days before an event,” explains performance nutritionist Matt Lovell. Other choices might include: root vegetables (carrots, beetroot), breads or  low-fat yoghurts. 

“On the day, the main goal is to keep your blood glucose as stable as possible by filling up any liver glycogen.” Which means eating a breakfast rich in slow-release carbohydrates, such as porridge, then taking on board isotonic drinks, like Lucozade Sport or coconut water, and energy gels roughly every 30-45 minutes.

How to stay focused 

Even with the right fuel in your body, the going will get tough. But when you feel like you can’t do any more, there is surprisingly more in the tank than you realise.

“Sports scientists used to think we eat food, it turns into fuel within our body and, when we use it up, we stop and fall over with exhaustion,” says performance psychologist Dr Josephine Perry. “Then they did muscle biopsies to understand that, when we feel totally exhausted, we actually still have about 30 per cent energy left in the muscles.”

How do you tap into that magic 30 per cent? By staying motivated – and this ultimately comes down to finding a motivational mantra that reminds you of your goal and reason for running. 

“Motivational mantras are incredibly personal – you can’t steal somebody else’s because it sounds good; it has to talk to you,’ explains Dr Perry, author of The Ten Pillars of Success. “Adults will often have their children as part of their motivational mantra – they want to make them proud, to be a good role model. If you’re doing it for a charity, it might be that.” Write your motivational mantra on your energy gel, drinks bottle or hand. “It doesn’t just need to come from you,” adds Dr Perry. “I love getting athletes’ friends and family to write messages to stick on their nutrition, so every time they take a gel out of their pocket, they’ve got a message from someone who loves them.” Perry is supporting the Threshold Sports’ Ultra 50:50 campaign, encouraging female participation in endurance running events. 

Smile every mile, concludes Dr Perry: “Research shows that when you smile it reduces your perception of effort, so you’re basically tricking your brain into thinking that what you’re doing isn’t as difficult as it is.”

One thing is for sure, you’re going to be on a high for a while. “What happens for most people is they run the race and, for most of the race, they say ‘I’m never doing this again,’ says Wharton-Malcom. “Then the following morning, they think, ‘OK, what’s next?’” 

What clothes should you wear for a marathon? 

What you wear can also make a difference. Look for clothing made with moisture-wicking fabrics that will move sweat away from the skin, keeping you dry and comfortable. An anti-chafe stick such as Body Glide Anti-Chafe Balm is a worthy investment, or simply try some Vaseline, as it will stop any areas of the skin that might rub (under the arms, between the thighs) from getting irritated. Seamless running socks, like those from Smartwool, can also help to reduce rubbing and the risk of blisters. 

Post-race recovery

What to eat and drink

Before you revel in your achievement, eat and drink something. Lovell says recovery fuel is vital: “Getting carbohydrates back into the body after a marathon is crucial. It’s a forgiving time for having lots of calories from carbohydrates and proteins, maybe as a recovery shake or a light meal such as a banana and a protein yoghurt.” 

Have a drink of water with a hydration tablet or electrolyte powder to replenish fluid and electrolyte salts (magnesium, potassium, sodium) lost through sweat.

“You can have a glass of red later if you want, but your priority is to rehydrate with salts first, then focus on carbohydrate replenishment, then have some protein, and then other specialist items such as anti-inflammatories.” Choose anti-inflammatory compounds such as omega 3 and curcumin from turmeric, which you can get as a supplement, to help reduce excessive inflammation and allow for better muscle rebuilding. 

Tart cherry juice – rich in antioxidants, anti-inflammatories and naturally occurring melatonin – could also be useful, with the latest research reporting that it can reduce muscle pain after a long-distance race and improve both sleep quantity and quality by five-to-six per cent. “And anything that improves blood flow such as beetroot juice, which is a good vasodilator, will help with endurance and recovery,” adds Lovell. Precision Hydration tablets are very good for heavy sweaters.

Any other other good products to help with recovery? 

The post-run recovery market is a saturated one, but there are a few products worth trying. Magnesium – from lotions and bath flakes to oil sprays drinks and supplements – relaxes muscles and can prevent muscle cramps, as well as aiding recovery-boosting sleep. 

Compression socks boost blood flow and therefore the removal of waste products from hardworking muscles, and have been shown to improve recovery when worn in the 48 hours after a marathon. Arnica has anti-inflammatory properties that can help speed up the healing process after a long run, and can be used as an arnica balm or soak. 

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.