Running News Daily

There are 4 physiological reasons why consistent runs have an oversized effect on long-term growth. On a tough day, even 10 or 20 minutes can be plenty to spur progress.

In 2006, a few months after quitting football in college, I went for the first endurance run of my adult life. I had big dreams! During that downtime between sports, I read training books and message boards, planning my next athletic steps. It was like “The Decision” by LeBron James when he announced he was taking his talents to South Beach–I was going to take whatever talents I had to running.

Maybe I’d walk onto the track team. Maybe I’d win some races! Running watched my announcement on ESPN, and as I put on my old basketball shorts and laced up my new Nikes, it responded like only running can:

“Go screw yourself. This is hard.”

I got a few minutes up the driveway before I sputtered to a stop. My calves were sore for days. Those dreams were going to need to be on a delayed fuse.

But something started on that run, deep in my physiology. The next one a few days later was a bit easier. It was still impossible and terrible, but at least I could walk the next day. Mile or two by mile or two, I got a bit stronger and a bit faster. In those training books, I had read about weekly miles and workouts and all of these complex training principles that made me miss the forest through the trees.

I didn’t need to have a forest on day 1, or even on day 1000. I just needed saplings. Hundreds of saplings. Thousands of saplings! It’s all about those bomb-ass saplings!

For me, a little over 2000 days later, it led to an overnight success at the 2012 US 10k Championships, where I won and was interviewed by Alex Kurt for Trail Runner Magazine. Those little runs led to adaptations which supported bigger runs, which supported bigger risks, and one of those risks led to a post-race interview with this magazine. A few years later, Alex helped me find a writing opportunity, and that writing opportunity is why you are reading this article today. Give a sapling 15 years, and very cool things can happen.

We see that process over and over in coaching.

An athlete will break out onto the international stage, with an overnight success that was thousands of days in the making. To paraphrase Once A Runner, everyone wants to know The Secret. The unglamorous answer is that there are two ingredients that really matter: consistency and time. Remove the molecules on the bottoms of many pairs of training shoes, one little run at a time.

Those first runs I did were 10 to 20 minutes, and I owe them everything. Even now, I’ll often do very short runs as doubles, or on busy days when nothing else works. Seeing how these short runs can support long-term adaptation, my wife/co-coach Megan and I made a rule for our athletes: “give us 10 minutes” (we talk about it on our podcast here). If there’s a run on the plan, even when life happens, try to do a short jog.

It can be up and down the stairs in your work clothes while preparing for a trial, barefoot around the house on a smoky day with no treadmill available, a lap of the block when anxiety makes it impossible to think about more. Whatever the cause of the compressed run, it’s not a mental trick. We aren’t saying: “Maybe they’ll actually do the full run after they get out there.” We definitely aren’t adding: “Mwhahahahaha!”

For us, it’s all about the physiology of how an athlete can adapt to frequent, consistent running over time. There are four general mechanisms we focus on.

One: Musculoskeletal adaptations

In the endurance world, running is unique because of impact forces. Each step involves the absorption and transmission of multiple times body weight! Don’t think about that too hard, or you’ll start having erotic dreams about joint pills.

That force causes massive stress on bones, tendons, ligaments, and muscles. With bones, osteoblasts and osteoclasts adapt to each minor stress. But the line between a stress reaction and healthy adaptation is blurry. For example, a 2006 study found that 9 of 21 collegiate runners measured had asymptomatic tibial stress reactions on MRI, with no correlation to subsequent clinical outcomes. In other words, the constant force absorption of running created a background stressor on the bone that likely made it bounce back stronger for those athletes. But it easily could have resulted in full-blown stress fractures too. Consistent, low-level stress helps the body manage these adaptation processes without needing a punch card at the local MRI joint.

Soft tissues work the same way, with each low-level stress spurring strengthening processes. Muscle fiber growth and recruitment is enhanced by consistent stress/recovery cycles, and when the body is transmitting so many tons in such a short time, those stresses don’t need to be long to encourage adaptation. If hypothetical runner A goes out for 1 hour 3 times per week and runner B does 30 minutes 6 times per week, I think runner B not only stays healthier, but goes way faster too, even at longer distances.

Two: Aerobic and metabolic adaptations

A major friction point for aerobic development is the transportation of oxygen-rich red blood cells to working muscles via capillaries. Running induces angiogenesis, or increased capillarization. Studies on mice involving deep muscle biopsies show that the adaptations can happen with relatively short bouts of exercise on the most adorable mouse treadmills, and the adaptations start to reverse with significant downtime. It works similarly in humans, but there aren’t too many volunteers for the study protocols. While lots of aerobic time is good, any amount can keep those adaptations going. That’s why 10 or 20 minutes can be so much more valuable than taking a zero, especially over longer time horizons.

Simultaneously, after consistent stress, cardiac output increases, with blood volume increasing by up to 20%. Those adaptations don’t take much time investment either, with the bulk of the changes happening relatively early in runs. Running also jump-starts the metabolic system, increasing metabolic rate at rest and reducing it during activity, with improved fat oxidation from repeated endurance stress.

Endurance athletes are sometimes hurt by the attitude that “if some is good, more is better.” That impulse may lead to athletes getting into endurance in the first place, because why else pursue these wild feats of force absorption and aerobic demand? But I think that the statement implies a faulty adaptation relationship. If more is better, then each subsequent mile is more valuable than the one before it, right?

That’s likely untrue. Each subsequent mile is probably slightly less valuable than the one before it from an adaptation perspective, with rapid initial stress causing a boatload of early adaptations. A more accurate physiological description might be: “if some is good, more isn’t quite as good as a per-unit measure, but it will accumulate on top of the good as long as an athlete avoids overstress.” I am not fun at parties.

Three: Neuromuscular and biomechanical adaptations

The nervous system is wild. Through an immensely complex layering of voluntary and involuntary signals, the brain coordinates running, playing the piano, and masturbation, sometimes in sequence with transition areas if you don’t understand all the rules to triathlon. And it’s not just coordinating movements, but also determining how an athlete perceives effort, responds to stress, and adapts over longer-term cycles. It’s not all in our heads, but a lot of it is, just not in a way we always control.

With consistent training stress, running economy improves dramatically as a given output takes less energy. That’s what happened to me when I first started. I was able to get faster while going longer and using less energy because the nervous system interacted with the musculoskeletal and aerobic systems to make running more efficient. That’s a journey every runner faces at first, and it’s so daunting because the simple act of running is actually very, very complex. Whether it’s running or dancing, repetition is a key element for nervous system changes.

Consistent reinforcement is key, and even short runs do the trick. Add some intensity like hill strides, and running economy can go through the roof relatively quickly.

Four: Epigenetic and cellular-response adaptations

Genetics is like being dealt a hand of cards. Epigenetics is finding out that it’s you’re working with a special deck, where you can swipe a jack into an ace, or a heart into a spade. Environment and behavior influence the expression of our underlying genetic codes, with extra-long-term changes likely stemming from weakly understood interactions at levels way, way smaller than cells.

How can we determine our genetics? Take a spit test and wait a few decades as the algorithms determine what base pairs are generally associated with athletic performance.

How do we determine our epigenetics? Run consistently for thousands of days and see what happens.

While we are probably not that far from being able to correlate complex individual skills to genetic predispositions, it will be impossible to do with certainty for the foreseeable future because of the murky world of epigenetic interactions. Small, consistent stimuli may help turn some of those epigenetic switches toward endurance. That could explain how athletes can undergo such stunning changes over time (like my own personal change from a bench-pressing football player to a feather-pressing mountain runner).

Throw in other uncertain variables, like endocrine system changes and protein expression shifts. Then mix all of that with the psychology of habit formation, goal-setting, and time management.

Put all of that together, and I am still not sure the exact best way to find your ultimate potential. But I know it involves the consistent accumulation of thousands of running days.

And 10 minutes can get you one day closer.

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. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.