Running News Daily

1. Aerobic Conditioning

When the term “aerobic conditioning” is mentioned, miles and miles of running immediately come to mind—but that is only one aspect of aerobic conditioning.

I like to compare aerobic conditioning to communication—when communicating, you are attempting to get information or a message from a sender to a receiver through a medium or channel. Without any one of those aspects, the message does not travel. In aerobic conditioning, you are attempting to move oxygen from a sender to a receiver through a medium. The sending is done by your heart and lungs, and to maximize the those organs’ abilities to transmit oxygen, you need to develop more capillaries—which are built up by the body when an athlete performs an aerobic function for longer than 60 minutes (but are more effective for lengths of effort longer than 75 minutes).

That takes care of sending, but what is the receiver? And, how is the ability to receive maximized?

The receiver is the muscles, and we increase the muscles’ ability to take on oxygen by training at or close to the velocity at which the maximum volume of oxygen can be moved, or vVO2max. vVO2max training is done as repeats in bouts of 90 seconds to about five minutes with a rest interval that is approximately equal to the duration of vVO2max effort.

Last is the medium in which the oxygen travels. Well, we all know that oxygen is carried in red blood cells through arteries to the muscles, except for the veins, which carry oxygenated blood from the alveoli of the lungs back to the heart. So how is that process improved?

Being able to move in the most efficient manner possible.

Getting rid of the excess hydrogen ions in the blood that is broken down from lactic acid buildup due to burning glycogen without oxygen with higher-intensity running.

Efficient running (or running economy) is developed and improved by a combination of the next three pillars. Your body’s ability to get rid of hydrogen ions is developed by training at a velocity equal to about 80% to 90% of an athlete’s vVO2max. That is done by what is known as tempo running (which is closer to the 80% area), lactate threshold or cruise intervals (done at about 85%), and critical velocity, which is 90% to 91% and also has a vVO2max improvement component.

2. Speed or Anaerobic Condition

The next pillar of distance running is speed or anaerobic condition (which by definition means “without oxygen”). With regard to the high school cross country distance of 5k, science tells us that anaerobic use of fuel comprises about 7% of an athlete’s effort. That is where many coaches come up short in their application of anaerobic training.

That’s not to say that speed is the only thing it takes to make a distance runner. On that thought, in 1987, Bob Kennedy won the Kinney (now Footlocker) National Cross Country Championship. A year later, as a true freshman at Indiana, he won the NCAA National Cross Country Championship. He was the first native-born American to break 13 minutes in the 5,000-meter event and never ran more than 35 miles a week in high school—and, after that, about 45 miles a week as a pro with mostly speed work as a staple of his training.

High school coaches all over the U.S. got a hold of that information and created maybe the worst decade in American high school distance running in history. Running a 3200m in under nine minutes was rare in the 1990s. Where are we at now? At the last Arcadia Invitational, 14 runners finished faster than nine minutes in one meet. So, where does that leave us with speed? More than just training your body to use a fuel source without the use of oxygen, anaerobic speed training has several other functions.

First, running fast is a skill that utilizes a combination of strength, reactiveness, and coordination, all of which must work in unison to perform effectively. That skill is no different than hitting a baseball, throwing a football, or even shooting a basketball. If an athlete in any of those sports spends time not practicing those functions, they lose muscle memory for that skill. It is for that reason that speed work must be a part of a distance runner’s training, year-round.

Why does a distance runner need the skill of speed? The more comfortable a distance runner is at running fast, the easier it feels to run at an aerobic race pace and the more economical the athlete performs the function of running. Speed is an athletic movement. Endurance runners do well in distance races, but endurance athletes win distance races. Speed helps turn the endurance runner into an endurance athlete.

Several forms of speed training can be utilized to build the function of speed in the athlete. Speed training as basic as 60-yard strides at the end of a warm-up can be trained almost on a daily basis. Flys of 30-50 meters are also useful. The types of speed training utilized by most distance coaches are:

Speed

Speed endurance

Special endurance 1

Special endurance 2

Those distances go all the way up to 600 meters and build fast twitch, strength, and lactate tolerance. The variance of distances and speeds used together and sequenced properly in a macrocycle work together to prepare the athlete for the culminating event.

3. Strength and Mobility

If you wanted to build a V8 engine that can also go from 0-60 in a few seconds, you wouldn’t put that engine in the frame of a Pinto. That’s where this third pillar comes in—if you assign the work required to build a strong, aerobic, and fast athlete into a young runner without a strong athletic background, many stress-related problems will start to occur because their body just can’t handle it.

So, what type of strength does a distance runner need in order to handle the stresses of training required to improve? The basic answer is…all of it.

I like to build strength from the knee to the shoulder and all points in between. Start with the quadriceps to the hip flexors with the lunge matrix or band work, and the runner can handle the mileage required to build an aerobic engine. The abdominal and all the core muscles help the athlete hold form throughout the race; if that form breaks down, it could reduce the runner’s speed and efficiency while increasing the likelihood of injury.

The chest and shoulder strength come in at the end of the race—during the kick, extra upper-body strength is used to bring about that last bit of form and speed needed to win the sprint finish. Mobility comes into play with the reduction of stiffness of muscles and joints, which could adversely affect movement, cause reduced efficiency, and increase the risk of injury. Strength training should be performed throughout the year and macrocycle to an extent necessary to prepare the athlete to perform their best.

4. Rest

I’ve heard many coaches talk about how their athletes performed due to a specific type of training or workout, but athletes don’t actually respond to a program or workout—they perform as a result of recovering from the stresses of that program or workout. Rest is essential. The stress put on an athlete flexes the body—if they don’t recover from that stress, they cannot benefit from it. The various stresses create micro tears in the muscle and those tears need to heal. That’s where recovery comes in.

Rest in distance running comes in different forms at different times, and for different reasons. Easy running is a form of rest. The reason the athlete runs on a recovery day instead of no work at all is that the run elevates the runner’s pulse to above 120 beats per minute. That helps bring the healing blood to the damaged tissues from the hard workout and flush out the toxins created by the damage of the workout. Recovery days should be treated with as much importance as each hard workout day.

Another form of rest is sleep. The endurance runner experiences a stress that is unlike most other athletes, and most of the healing from that stress comes through sleep. An endurance athlete needs at least eight hours per night, and if that is not possible due to schoolwork or other factors, the coach should alter or reduce the training because the athlete is unable to properly recover from the workout.

The last type of rest is actual days off. During a macrocycle, a rest day can be done a few ways without reduction of performance. Once a week is the most popular among high school athletes; however, a high school athlete should not go more than 21 days without at least one rest day.

Outside of the macrocycle, the athlete needs a rest period more for psychological than physiological reasons. High school coach and physiology teacher Scott Christensen says a high school runner needs about six weeks off in a calendar year. Other coaches say that rest of longer than two weeks at a time leads to injury once the athlete starts back up. The best method is the one that works for your program and athletes, but they do need some form of a rest period following a season.

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.