Running News Daily

Many runners have a keen sense of distance.  We know exactly how long our favorite loop trail is and might run laps to and from the driveway to finish out our mileage at an even number. Tracking your training in distance is one way to measure training load. Another way to measure volume is in time. What are the benefits and drawbacks to training in minutes versus training in miles?

TIME

To mitigate environmental factors in your run. 

At altitude, it takes longer to run a mile than at lower elevations. Mentally, it's tough to muscle through a run that should feel faster. Jason Fitzgerald, a coach and host of The Strength Running Podcast, suggests focusing on effort rather than pace for 45 minutes (or however long your 5-mile run might usually last) when the terrain is more challenging or you're training at altitude.

Switching from tracking distance to time places the focus on effort, rather than how far you go. That's consistent with our understanding that the body doesn't know miles, it knows stress. Capping time on feet for technical terrain or winter conditions is a good way to maintain a training load that's productive without over-stressing since uneven surfaces slow you down and add to effort. For altitude or challenging terrain, training by time can more effectively manage load, mentally and physically.

It's ideal for recovery runs.

Tracking recovery runs by time can help you slow down and home in on a relaxed effort. Some people will rush through a recovery run just to get the miles in, instead of focusing on exertion.  Turning around when you've hit a certain time instead of a mile marker allows you to run at a pace that's well below aerobic threshold, rather than hitting a certain speed goal. Running for time can feel easier, like running out the clock rather than trying to score a basket at the buzzer, making it an ideal metric for recovery days. It allows you to focus on maintaining a true recovery effort , rather than how far you've gone. For recovery runs, you're aiming for 50-75 percent of your maximum heart rate, regardless of distance.

It can be less daunting. 

For those that are new to running or getting back into it, running a specific distance can feel daunting. If you haven't established a predictable training pace (though this too will vary when you're training by effort), it's difficult to anticipate how long your run will take. Plus, a slower pace means your time on feet will be longer than someone with a faster pace, which adds up to greater training load.

For that reason, measuring how long you are putting in aerobic intensity matters more than how far you went. Corrine Malcolm, a running coach whose background is in nordic skiing, says, "Time is a natural metric to make training even across modalities." So if you're new to running, but also spend time doing other sports, like biking or skiing, you'll have a better idea of how your effort compares. Newer runners especially might be less tempted to compare miles if time is prioritized over distance.

DISTANCE

Build confidence for your race. 

While upping how long you run can help you increase your feet-on-ground endurance, it doesn't necessarily help improve endurance associated with a hard effort. Having mileage runs on long days can be good for building confidence because on race day, you are going to be running for distance. If you're training for a long race, experimenting with further runs that approach race-distance can help boost your confidence in running a certain distance.

You're less likely to slow down.

If you are given a timed run, it's easy to slow down, way down. Malcolm says some athletes might think, "Why rush it?" That mentality could make athletes subconsciously decrease their effort, leading them to run less far, and falling short of their ideal training load. Having a specific distance goal is an objective way of ensuring you're getting in enough mileage to reach a certain goal. In order to improve, runners should run mostly easy, with a few runs at higher intensities. If timed runs lead you to only run slowly, it might not be your best approach. This applies specifically to runs with constant effort, not timed intervals, which conversely might help you run faster in short bursts.

Practicing the art of the kick. 

When you have the finish line in sight, you'll likely pick up the pace to finish your run. If you're running for time, you might just jog it out. If a certain distance is your goal, once you're done, you're done. Having a set mileage can give you the freedom to practice your kick at the end of a run without losing nice, round numbers. If you want a good ending kick on race day, you'll need to practice it in training. Plus, psychologically, it's fun to push it when the end is nigh.

THE TAKEAWAY

All the information your watch gives you-pace, ground contact time, vertical oscillation-can be helpful, but only if you know how to use the information. Sometimes you may just want to stop looking at your watch and just run.

"I think a lot of people have lost the ability to run by feel," Fitzgerald says. If you become obsessive about the numbers and allow that to affect your mindset, you'll suffer. Running is about having fun while challenging yourself, and when it comes down to it, whatever training load is most sustainable for you is the one you should use.

"The most important thing," Malcolm says, "is to put in quality consistent training over hitting mega numbers or hitting huge volumes." So no matter how you track your run, as long as you set regular goals, you'll be building a solid running base.

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.