Running News Daily

Marathon training can be overwhelming, but some things just aren't worth the stress

With the abundance of marathon training advice available today, figuring out how best to prepare can seem as daunting as the race itself. There are training plans for every ability level, books dedicated exclusively to the subject of marathon nutrition, and accessories for problems you probably didn’t know existed. For someone with limited time to dedicate to the inherently absurd pursuit of racing 26.2 miles, the question may arise: How much of this stuff do I really need to worry about?

Of course, the answer depends on your goals. Anyone looking to qualify for the Olympic Trials will be fine-tuning their training down to the last detail. But for the average marathon runners, it’s easy to miss the forest for the trees.

To help cut through some of the clutter and distill those aspects of marathon training that matter most, we consulted Mario Fraioli, a former collegiate All-American and head coach of the digital coaching service Ekiden. (He also writes a weekly newsletter called the Morning Shakeout.) Fraioli has coached several elite-level athletes, but we picked his brain about what the rest us should be most focused on.

There’s No Magic Marathon Diet

One reason long runs are indispensable to marathon training is that they give you a chance to practice taking in food and drink in a race scenario. When it comes to nutrition-related aspects of marathon prep, figuring out what will work for you in a race is more crucial than worrying about things like “carbo-loading” or trying to find a perfect marathoner’s diet.

Of course, a healthy diet will bolster your chances of racing well, and you’ll need to eat more as you burn more calories, but what constitutes a healthy diet for the average runner doesn’t dramatically differ from a healthy diet in general.

Ingesting gels during the late stages of a race, on other hand, poses a unique challenge that you should prepare for.

“In marathoning, fueling is the X-factor for a lot of people,” Fraioli says, noting that it’s essential to figure out beforehand how your body responds to taking on food after two hours of running. Then there’s the mechanics of it—things like learning to squeeze a plastic cup so you can drink its contents midstride without sending most of it straight up your nose.

“Drinking on the run­ is something a lot of people, even top pros, struggle with, because they don’t practice it,” Fraioli says.

You Don’t Have to Hit the Track

For most advanced marathon runners, training includes a combination of long runs at or near race pace, as well as short, fast interval workouts. If you can’t fit both into your schedule, it’s best to prioritize the former.

In recent years, fitness media has heralded the benefits of high-intensity interval training, or HIIT, often with the purpose of explaining how the short, fast repetitions can also benefit those preparing for long races. There’s no question that HIIT is a great way to build fitness quickly, but this shouldn’t obscure the fact that, ultimately, long runs are the closest simulation of what you’ll face in a marathon.

The bottom line is that while you can still achieve a very good result in the marathon without incorporating short intervals into your training, missing your long runs will lead to race-day disaster. (Case in point: 60-year-old 2:45 marathoner David Walters hardly runs any short stuff anymore, but, well, he’s still pretty good.)

“Even for most competitive marathoners who are not elite, they are running somewhere between two hours and 30 minutes and three hours and 30 minutes. That’s a lot of time on your feet,” Fraioli says. “Just from that standpoint, the long run carries a greater importance—so you’re comfortable being out on your feet and running that long.”

Focus on Your Own Training Plan, Not the Pros’

Fraioli has recently noticed a lot of very good amateurs trying to emulate the workouts of world-class runners. This is not a wise approach.

“Some runners look at all these wild workouts—40K at 95 percent marathon pace—and they’ll think, ‘Well, if this is what the top people in the world are doing, I’m going to tailor that to my own training,’” he says. “They don’t always realize that for these athletes, it’s their full-time job, and they’ve built up being able to handle that level of stress over the course of many years.”

Instead of trying to figure out what Galen Rupp is doing, the most valuable training log you can consult is your own. Fraioli has documented his training since his high school running days and says it’s like a personal reference text that provides healthy perspective on his entire running career. Such journals are a both great way to see how far you’ve come and an essential resource when it comes to planning your next training cycle.

Save the Racing Flats for When You Qualify for Boston

Yes, we’ve published articles about the benefit of racing in flats, and there have certainly been exciting innovations on this front, but for the majority of marathoners, the procurement of lightweight racing shoes is literally one of the last things they should be concerned about.

“I think racing flats falls into that last 5 percent,” says Fraioli. “Most people should look to optimize the other 95 percent of training elements first.”

If you’re new to marathoning, it’s advisable to complete a few races in the same running shoe you’re used for training, rather than opting for a lightweight model right off the bat. (For advice on picking the perfect shoe, look here.) Down the line, racing flats can increase running efficiency and help shave a few seconds off your finishing time, but they also offer less in the way of cushioning and support. Think of them as a reward to give yourself after your first breakthrough marathon performance.

Your Training Plan Is a Guide, Not an Instruction Manual

There’s no question that training for a marathon requires discipline, but discipline shouldn’t be confused with dogmatic adherence to a prescribed training plan. When putting together a workout schedule for a future race, it’s impossible to know how you’re going to feel on a particular day, eight weeks into your training. Furthermore, you probably can’t anticipate external factors that can cut into your time, whether that’s a workplace fiasco or sudden snowstorm.

Like elsewhere in life, flexibility is key. Once you accept the fact that you may be able to run only four days in a given week, you can focus on making sure to include those workouts that are most important—for example, the weekly long run mentioned above.

“I think there are too many people trying to cram 100 miles into what for them should be a 50-mile week, rather than thinking about what they should be prioritizing,” says Fraioli.

“You don’t want to chase [mileage] numbers for numbers’ sake. You want to prioritize the training elements that will yield the biggest returns for you, based on how much time you have available.”

The future of American distance running may have just announced itself.

Luke Surface, an 8th-grade student-athlete from North Raleigh Christian Academy in Raleigh, North Carolina, delivered a performance that stunned the track and field community after taking on some of the nation’s best high school runners at Nike Outdoor Nationals.

Competing at the legendary Hayward Field in Eugene, Oregon — one of the most iconic venues in American distance running — Surface lined up in the boys championship 5,000 meters against a field dominated by high school seniors, including several athletes preparing to compete at the NCAA Division I level.

Despite being one of the youngest runners in the race, the 14-year-old held his own against the elite competition, finishing eighth in an incredible 14:25.88. The performance set a new national middle school record, averaging approximately 4:39 per mile for more than three miles.

That kind of time is fast enough to win many high school state championships across the United States and meets qualifying standards for several major NCAA Division I conference competitions — a remarkable achievement for a runner who has not yet entered high school.

But Surface’s historic 5,000m performance was only the latest chapter in a season filled with record-breaking moments.

Earlier in May, he clocked 8:52.03 for 3,200 meters at the NCISAA Division I State Championships in North Carolina, breaking another national middle school record. His converted two-mile time of 8:55.12 surpassed the previous world-best mark for a 14-year-old age group, previously held by Vincent Recupero.

During the previous cross-country season, Surface also made headlines when he ran 15:12 at the adidas XC Challenge, finishing second while competing against runners who were several years older.

Across cross country, two miles, and the 5,000 meters, Surface has continued to prove that his talent is far beyond his age group. While he still has four years of high school competition ahead before reaching the college level, his performances have already placed him among the most exciting young distance runners to watch.

The American high school 5,000-meter record currently stands at 13:32, set by Lex Young in 2023 — a mark Surface is not yet close to challenging. However, his remarkable progression at such a young age has caught the attention of the running world, with many eager to follow how far his extraordinary journey can go.

For now, Luke Surface remains an eighth grader rewriting the record books — and his story is only beginning.

DOHA, Qatar – Ethiopian distance running is once again making a powerful statement on the global stage. Following the Doha Diamond League meeting, Ethiopia has achieved a remarkable clean sweep of the women's 3000m/5000m standings, occupying all eight leading positions in one of the most competitive disciplines in world athletics.

Leading the charge is Likina Amebaw, who sits comfortably at the top of the rankings with 22 points. Close behind is fellow Ethiopian star Freweyni Hailu on 14 points, while Medina Eisa occupies third place with 12 points. The dominance continues through the rest of the leaderboard, with Senayet Getachew, Hawi Abera, Aleshign Baweke, Marta Alemayo, and Bernesh Dessie completing an extraordinary Ethiopian monopoly of the standings.

The achievement highlights Ethiopia's exceptional depth in women's distance running, where a new generation of athletes continues to emerge and challenge for global honours. Rather than relying on a single standout performer, Ethiopia has assembled a formidable squad capable of controlling races and collecting points across multiple Diamond League meetings.

While the current standings paint a picture of complete Ethiopian supremacy, the battle for the Diamond League title is far from over. Several meetings remain on the road to the season finale, leaving plenty of opportunities for rivals to close the gap and for positions within the Ethiopian contingent to shift dramatically.

For now, however, the spotlight belongs firmly to Ethiopia. The East African powerhouse has transformed the women's 3000m/5000m standings into an all-Ethiopian affair, sending a clear message to the rest of the world that the race for Diamond League glory will likely run through Addis Ababa.

The question now is whether Likina Amebaw can maintain her advantage and finish the season as the overall leader, whether Freweyni Hailu or Medina Eisa can mount a successful challenge, or whether another athlete will produce a late-season surge to rewrite the script.

One thing is certain: the road to the Diamond League Final promises a fascinating battle among some of the finest distance runners on the planet.

Kenyan athletics superstar and world champion Beatrice Chebet has officially entered a beautiful new chapter in her life after welcoming a baby boy.

The 26-year-old track sensation, born on 5 March 2000, has built a remarkable legacy as one of the greatest distance runners of her generation. Chebet is a world record holder in the 5000m, 10,000m and road 5km, with a career decorated by historic victories on the biggest stages.

She made history at the 2024 Summer Olympics by winning gold medals in both the 5000m and 10,000m, before achieving the same remarkable double at the 2025 World Athletics Championships. Her medal collection also includes a 5000m silver medal at the 2022 World Athletics Championships and bronze at the 2023 World Athletics Championships.

Beyond the track, Chebet has also dominated cross country, becoming a three-time world champion after winning the junior title in 2019 and senior titles in 2023 and 2024. She has also claimed major 5000m victories at the 2018 World U20 Championships, 2022 Commonwealth Games and the 2022 African Championships in Athletics.

Now, the Kenyan star is celebrating a different kind of milestone — becoming a mother.

Sharing the joyful news, Chebet introduced her newborn son with a heartfelt message filled with love and excitement:

“Tiny hands, tiny feet, and a love so big! A beautiful new chapter begins. Welcome to our world our sweet little baby boy!”

The arrival of her son marks a special moment away from competition, as the world champion embraces motherhood while carrying the pride of a nation that has watched her achieve greatness.

Messages of congratulations have poured in from fans and the athletics community, celebrating the new chapter for one of Kenya’s most successful athletes.

As Beatrice Chebet adds motherhood to her list of remarkable achievements, the champion now begins a new journey filled with love, joy, and unforgettable moments with her baby boy. 

Jake Wightman delivered a masterclass in championship racing as he surged to the men's 800m title at the UK Athletics Championships, holding off a determined challenge from Ben Pattison in a thrilling finish.

In a race defined by patience, positioning, and precise execution, Wightman waited for the perfect moment to strike before unleashing his finishing kick down the home straight. The former world champion crossed the line in 1:45.40, just doing enough to edge Pattison and secure the national crown.

The contest lived up to expectations, bringing together two of Britain's finest middle-distance talents in a tactical battle where every move carried significance. With the pace controlled through the early stages, the field remained tightly packed, setting the stage for a dramatic final lap.

As the bell rang, the intensity immediately rose. Pattison looked poised to seize control and pushed hard in the closing metres, but Wightman's experience and race awareness proved decisive. Drawing on years of competing at the highest level, he maintained his composure under pressure and found the extra gear required to stay ahead when it mattered most.

The victory marks another significant chapter in Wightman's decorated career and serves as a timely statement of intent as the international season gathers momentum. More importantly, it showcased the qualities that have made him one of Britain's most respected middle-distance athletes — tactical intelligence, resilience, and an ability to deliver in the biggest moments.

For Pattison, the narrow defeat will provide encouragement rather than disappointment. His performance confirmed his growing status among Britain's elite 800m runners and highlighted the depth of talent currently thriving in the event.

But on this occasion, the spotlight belonged to Wightman. In a race where the margins were razor-thin, he executed his plan to perfection and walked away with the UK Athletics Championship title.

Remember the name Gout Gout.

At just 18 years old, the Australian sprint prodigy is already commanding global attention and fueling conversations about the future of track and field. In a sport constantly searching for its next superstar, Gout is rapidly emerging as one of the brightest talents the world has seen in years.

His latest statement came at the prestigious Ostrava Golden Spike meeting, where he stepped onto the track alongside some of sprinting's biggest names, including reigning world champion Noah Lyles. Far from being overwhelmed by the occasion, the teenager delivered a composed and confident performance, finishing third in the 150m in 14.96 seconds against two of the fastest athletes on the planet.

Yet impressive as that performance was, it is not the result that has the athletics community buzzing most.

Earlier this year, Gout stunned the sprinting world by clocking an astonishing 19.67 seconds for 200m, setting a new world Under-20 record. The performance instantly elevated him from promising prospect to genuine phenomenon.

What makes the achievement even more remarkable is the historical context. At the same age, Gout was faster than sprint legend Usain Bolt. Comparisons to the Jamaican icon are inevitable, not because records demand them, but because the raw numbers are impossible to ignore.

Of course, Gout's journey is only beginning. Like any young athlete, he still has room to grow, refine his craft, and gain valuable experience at the highest level. The road from teenage sensation to global champion is rarely straightforward.

But there is no denying the extraordinary potential that lies within him.

His speed, composure, and ability to perform under pressure have already marked him out as one of athletics' most exciting young stars. More importantly, he possesses the kind of talent that inspires belief that a new era of sprinting may be on the horizon.

The sport has always thrived on rivalries that capture the imagination of fans across the globe. With established champions such as Noah Lyles currently leading the way, the emergence of Gout Gout adds an intriguing new chapter to sprinting's future.

The next great rivalry may already be taking shape.

And one of its leading figures is still only a teenager.

For now, the message is simple: remember the name Gout Gout. The future is arriving faster than anyone expected.