Running News Daily

In the winter of 1939, when the military posted Swedish miler Gundar Hagg to the far north of that nordic country, he devised a unique training program of running on trails through knee- or hip-deep snow. Most days he would do 2500 meters in snow for strength, followed by 2500 meters on a cleared road for turn-over. But during those times when he couldn't find cleared roads-sometimes for weeks-he'd run up to the full 5K in snow. The next summer he set huge PRs, coming within one second of the mile world record.

Hagg continued his routine in subsequent winters, devising a hilly 5K loop in a different locale that trudged through snowy forest for 3000 meters then ended with a 2000 meter stretch of road where he could run at full speed. He kept improving, and the summer of 1942 he set 10 world records between 1500m and 5,000m.

While Hagg's routine was created out of necessity, he obviously valued the snowy training. When he moved to a city with a milder climate, he wrote in a training journal, "It will be harder running than any previous year. Probably there won't be much snow." And every winter he scheduled trips north to train on the familiar, tough, snowy trails.

Hagg isn't the only runner who has found winter training valuable. Roger Robinson, who raced internationally for England and New Zealand in the 1960s before setting masters road records in the '80s, recalls his training for the deep-winter English cross country championships of the 1950's and 60s. "We ran, often at race pace, over snow, mud, puddles, deep leaves, ploughed fields, scratchy stubble, stumpy grass, sticky clay, sheep-poo, whatever, uphill and down," Robinson says. "And thus, without going near a gym or a machine, we developed strength, spring, flexibility, and stride versatility that also paid off later on the road or track; I made one of my biggest track breakthroughs after a winter spent running long intervals on a terrain of steep hills and soft shifting sand."

Robinson, now 80, with two artificial knees, still runs in the cold and slop. "Running is still in great part about feeling the surfaces and shape of the earth under my feet," he says.

Hagg and Robinson are of a different generation than those of us with web-connected treadmills that can let us run any course on earth from the comfort of our basement, but they're on to something we might still benefit from: Winter can be an effective training tool. Here are five reasons you'll want to bundle up and head out regardless of the conditions, indeed, why you can delight when it is particularly nasty out.

1) Winter Running Makes You Strong

As Hagg demonstrated and Robinson points out, winter conditions work muscles and tendons you'd never recruit on the smooth, dry path. A deep-winter run often ends up being as diverse as a set of form and flexibility drills: high knees, bounds, skips, side-lunges, one-leg balancing

Bill Aris, coach of the perennially-successful Fayetteville-Manlius high school programs, believes that tough winter conditions are ideal for off-season training that has the goal of building aerobic and muscular strength. He sends the kids out every day during the upstate New York winter, and says they come back, "sweating, exhausted and smiling, feeling like they have completely worked every system in their bodies."

2) Winter Running Makes You Tough

No matter how much you know it is good for you and that you'll be glad when you're done, it takes gumption to bundle up, get out the door and face the wintry blast day after day. But besides getting physically stronger, you're also building mental steel. When you've battled snow and slop, darkness and biting winds all winter, the challenges of distance, hills and speed will seem tame come spring.

"If you have trained in deep snow, or battled up a slippery hill into freezing sleet, or lifted your feet out of sticky clay for an hour, the race can hold no fear," Robinson says. "If you do real winter training, Boston in April can throw nothing at you that you have not prepared for."

3) Winter Running Improves Your Stride

Running on the same smooth, flat ground every day can lead to running ruts. Our neuromuscular patterns become calcified and the same muscles get used repeatedly. This makes running feel easier, but it also predisposes us to injury and prevents us from improving our stride as we get fitter or improve our strength and mobility. Introducing a variety of surfaces and uncertain footplants shakes up our stride, recruits different muscles in different movement patterns, and makes our stride more effective and robust as new patterns are discovered.

You can create this stride shake-up by hitting a technical trail. But as Megan Roche, physician, ultrarunning champion, clinical researcher at Stanford and Strava running coach, points out, "A lot of runners don't have access to trails. Many runners are running on flat ground, roads-having snow and ice is actually helpful, makes it like a trail."

In addition to creating variety, slippery winter conditions also encourage elements of an efficient, low-impact stride. "One thing running on snow or ice reinforces is a high turn over rate and a bit more mindfulness of where your feet are hitting the ground," Roche says. "And those two things combine to a reduced injury risk." After a winter of taking quicker, more balanced strides, those patterns will persist, and you'll be a smoother, more durable runner when you start speeding up and going longer on clearer roads.

"Exercising in general, particularly during periods of higher cold or flu season has a protective effect in terms of the immune system," says Roche.  You get this benefit by getting your heart rate up and getting moving even indoors, but Roche says, "Getting outside is generally preferable-fresh air has its own positive effect."

Cathy Fieseler, ultrarunner and sports physician on the board of directors of the International Institute of Race Medicine (IIRM), says there's not much scientific literature to prove it, but agrees that in her experience getting outside has health benefits. "In cold weather the furnace heat in the house dries up your throat and thickens the mucous in the sinuses," Fieseler says. "The cold air clears this out; it really clears your head."

Fieseler warns, however, that cold can trigger bronchospasms in those with asthma, and Roche suggests that when it gets really cold you wear a balaclava or scarf over your mouth to hold some heat in and keep your lungs warmer. "Anything below zero, you need to be dressed really well and mindful of your lungs, making sure that you're not exposing your lungs to too cold for too long," Roche says.

For all its training and health benefits, the thing that will most likely get most of us out the door on white and windy days is that it makes us feel great. "A number of runners that I coach and that I see in clinics suffer from feeling more depressed or a little bit lower in winter," says Roche. "Running is a great way to combat that. There's something really freeing about getting out doors, feeling the fresh air and having that outdoor stress release."

Research shows that getting outside is qualitatively different than exercising indoors. A 2011 systematic review of related studies concluded, "Compared with exercising indoors, exercising in natural environments was associated with greater feelings of revitalization and positive engagement, decreases in tension, confusion, anger, and depression, and increased energy." They also found that "participants reported greater enjoyment and satisfaction with outdoor activity and declared a greater intent to repeat the activity at a later date."

That "intent to repeat" is important. Running becomes easier and more enjoyable, the more you do it. "Consist running is really the most fun running," Roche says. "It takes 4 weeks of consistency to really feel good. Your body just locks into it."

Most people associate consistency with discipline, and setting goals and being accountable is an effective way to build a consistent habit. Strava data shows that people who set goals are much more consistent and persistent in their activities throughout the year. The desire to achieve a goal can help overcome that moment of inertia when we're weighing current comfort with potential enjoyment.

But the best way to create long-term consistency is learning to love the run itself. Runners who make it a regular part of their life talk little about discipline and more about how much they appreciate the chance to escape and to experience the world on their run each day-even, perhaps especially, on the blustery, cold, sloppy ones.

"I want to get out into whatever the weather is, the environment is. I want the experience," Robinson says. "Yes, in winter it's nice to stay warm inside; except when you go outside once a day to run, in whatever weather and on whatever footing nature provides. That's called living. It's also good for your later races."

When Faith Kipyegon steps onto the track at Hayward Field on July 4, she will not simply be racing another mile. She will be chasing history once again.

For the first time since 1993, the women's mile returns to the Prefontaine Classic, and there could hardly be a more fitting headliner than the greatest female miler the sport has ever seen. The Kenyan superstar arrives in Eugene as the undisputed queen of middle-distance running, carrying both the world record and the expectation that another landmark performance could be just around the corner.

One record in particular appears vulnerable.

The Hayward Field stadium record of 4:21.25, set by American legend Mary Decker in 1988, has stood untouched for nearly four decades. Generations of world-class athletes have come and gone without threatening it. Yet with Kipyegon now operating on a different level from any woman before her, few expect that mark to survive much longer.

The intrigue surrounding the race is not whether the record will fall, but by how much.

Kipyegon's official world record of 4:07.64 transformed the event and redefined what was thought possible in women's middle-distance running. Last summer, she pushed the boundaries even further when she clocked 4:06.42 during Nike's highly publicized Breaking4 project. Although the performance was not eligible for record recognition because of its controlled conditions, it provided compelling evidence that the four-minute barrier is no longer a fantasy.

It is a target.

The 32-year-old has spent the past several seasons systematically dismantling some of the sport's most prestigious records. Her combination of tactical brilliance, finishing speed, and remarkable consistency has made her virtually unbeatable over the distances she dominates.

Eugene has also become one of her favorite stages.

It was at Hayward Field where Kipyegon delivered another masterpiece by breaking the world record in the 1500 meters, further cementing her legacy as one of the greatest runners in history. The venue seems to bring out her best, and with the energy of a packed Prefontaine Classic crowd behind her, another unforgettable performance could be on the horizon.

Adding to the anticipation is a remarkable streak that continues to grow. Kipyegon has not lost a 1500-meter race in more than a decade, a level of dominance rarely seen in any discipline. Every appearance now carries the feeling that spectators are witnessing a living legend at the peak of her powers.

The women's mile may be returning to the Prefontaine Classic after a long absence, but it is arriving at exactly the right moment. The event has never featured an athlete better equipped to redefine its limits.

The stadium record appears destined to fall. The world record could come under pressure. And somewhere beyond those milestones lies the sport's most tantalizing possibility—the first sub-four-minute mile by a woman under record-legal conditions.

Whether that breakthrough arrives this summer or further down the road remains uncertain.

What is certain is that when Faith Kipyegon returns to Hayward Field, the athletics world will be watching. Eugene has already witnessed some of her greatest achievements. On July 4, it may witness the next chapter in one of the most extraordinary careers the sport has ever known.

Some Olympic records are broken. Others are challenged. A few endure for generations. And then there are achievements so extraordinary that they seem to belong to another realm entirely.

In the summer of 1952, at the Helsinki Olympic Games, Emil Zátopek accomplished what remains one of the greatest feats in the history of athletics. The legendary Czech distance runner captured gold in the 5,000 metres, the 10,000 metres, and the marathon—three vastly different events requiring unique combinations of speed, endurance, and tactical brilliance.

More than seven decades later, no athlete has ever repeated the triple.

What makes the achievement even more astonishing is that the marathon was the first marathon Zátopek had ever raced.

Known worldwide as the “Czech Locomotive,” Zátopek was unlike any runner of his era. His training methods were considered unconventional, even reckless, by many of his competitors. While others followed established routines, he pushed his body through relentless interval sessions, often running repeated fast efforts until exhaustion. His philosophy was simple: if the body could survive discomfort in training, it could withstand anything in competition.

His running style was equally unforgettable. With a face contorted in apparent agony and a stride that looked anything but effortless, he appeared to be battling the limits of human endurance with every step. Yet beneath the grimace was an athlete whose determination and resilience were unmatched.

By the time Helsinki arrived, Zátopek was already the dominant force in long-distance running. He first secured gold in the 10,000 metres before producing another masterclass to win the 5,000 metres. Most champions would have celebrated their achievements and ended their Games there.

Zátopek had other ideas.

Curious about the marathon and eager for a new challenge, he entered the event despite never having competed over the distance. During the race, he famously approached the early leader and asked whether the pace was too fast. When told it was not, he accelerated. The move shattered the field. Zátopek surged clear and crossed the finish line as Olympic champion, completing a feat that instantly became sporting folklore.

His three gold medals were not merely victories; they redefined what athletes believed was possible. The combination of track speed required for the 5,000 metres, the relentless stamina demanded by the 10,000 metres, and the physical and mental endurance of the marathon makes the achievement almost unimaginable in the modern era.

Yet perhaps Zátopek’s greatest legacy extends beyond medals and records.

He understood that distance running is about far more than times on a stopwatch. It is a test of character, patience, sacrifice, and self-discovery. That understanding is captured perfectly in one of his most enduring reflections:

“If you want to run, run a mile; if you want to experience a different life, run a marathon.”

Those words continue to resonate because they speak to a truth every marathoner eventually learns. The marathon is not simply a race. It is a journey that strips away comfort, exposes weakness, and reveals strengths many never knew they possessed.

For runners around the world, Emil Zátopek legacy remains more than an Olympic champion. It is a symbol of courage, perseverance, and the belief that human limits are often far beyond where we imagine them to be.

His records may one day be surpassed. His Olympic masterpiece, however, remains one of sport’s most untouchable achievements—a reminder that greatness is sometimes measured not by what has been done, but by what no one else has ever managed to do again.

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit.