Running News Daily

Ben Blankenship of Oregon Track Club Elite believes there are other important ways to measure running success.

Hear me out: High mileage is overrated.

A couple months ago, I posted that on Instagram. Mostly because it’s true—I don’t think running high mileage is always the best way to reach your potential—and partially because I’m a guy who loves to stir the pot.

It definitely drummed up conversation. I received dozens of comments and messages, some defending mileage, some agreeing with me, but all coming to a similar conclusion: It depends on runners to learn what’s best for themselves.

What worked for me? I came from a low-mileage, high-intensity high school program. The Minnesota track season was only a few months long, due to weather and the popularity of winter sports. We didn’t have an indoor track season either. Outdoors we would race twice a week, go to state, and that would be it.

When I started my college career at the University of Minnesota, coach Steve Plasencia focused on longevity. He wanted us to have a long and prosperous career, even post-collegiately, so he never had us immediately reach for high mileage. Also, back in the early 2010s, not everyone had GPS watches. So when I return to my college running loops, I’m like, man, that used to feel longer than it actually is, because we never actually measured them.

When I began my professional career with the Oregon Track Club Elite in Eugene, coach Mark Rowland eased me into higher volume. Instead of getting stuck in the mentality of needing a certain amount of miles, I put the emphasis on how good my workout sessions were. It was all about being able to handle high intensity at high volume with low rest. 

For example, I remember one workout when I switched between four 1,000-meter repeats on a trail, eight 400-meter repeats on the track, then back to the trail for another four 1,000-meter repeats. I only had half each rep’s time to recover. Whenever I was able to complete those types of workouts feeling strong, I knew I was in good shape.

The philosophy worked. I saw plenty of success in the 1500 meters, qualifying for the 2016 Olympics and earning a spot in the final. 

After that Olympic cycle, I wanted to become a versatile athlete, able to run fast at any race distance. I already had so much quality work behind me that I thought, “What’s left to do?”

My answer at the time was more mileage. So from 2017 to 2019, I upped my weekly average from 75 to 100. I decided to test my new philosophy by chasing the 10,000-meter Olympic standard of 27:28.00, because I have a romantic view of the 10K. It’s poetry in laps.

The guys I trained with were all 100-mile-plus-week types, so I added six-mile afternoon doubles and longer cooldowns with them to prepare. I kept thinking how awesome it was to be a high-mileage runner. At the end of 2019, I got a little banged up with injuries. So to come back stronger, I doubled down on the mileage.

It worked for a while. I debuted over 10,000 meters with a 28:08.20 in August 2020. But I felt stiff, tired, and not very productive in my workout sessions—exactly the opposite of what my philosophy used to be.

Toward the end of 2020, the real injuries started. I hurt my Achilles and my plantar, and suffered a small tear in my hamstring. I eventually ended up with a stress fracture in my tibia in late spring 2021. 

As a result, my buildup to the Olympic Trials wasn’t great. I had almost zero on-the-ground training; I was either in the pool or on the bike. 

While I wasn’t as competitive as I had been in years past, I was amazed at my racing ability, making the semis despite not running much in my buildup. That was eye-opening. What was I doing to get my cardiovascular fitness up? What was I able to do neurologically without the pounding of running?

Now, I know that much of it has to do with how long I’ve been doing this. I have 18 years of running in me, week in and week out. That has allowed me to sit back and say, “Okay, what weaknesses do I need to focus on?” instead of worrying about an entire rounded-out training program. So I realized I don’t have to run high mileage—there are other ways to get better at running.

As a 33-year-old, my focus is to be athletic. After the Olympic Trials, I started to play basketball. I felt strong and powerful, and my range of motion was fluid and comfortable. I returned to training refreshed and ran a couple of good races. 

Not everyone is built for other sports or willing to risk running to play them. I remember my parents putting hockey skates on me and my ankles just not moving that way. But one easy way to stay athletic is to prioritize fast running. A lot of runners will throw strides in after a run when their body is already tired. But I propose making them the main focus sometimes. 

Get to the track, warm up for 15 to 20 minutes, put some spikes on, and prioritize moving quickly. Run efficiently and fast for 80 meters, the first 60 percent easier and the last 40 percent harder. Walk and jog the next 320 meters and do another. In total, do eight to 10. Think about using good form and pulling yourself forward off the ground. On a nice day, you can even find a turf field and kick your shoes off for some barefoot strides. Follow the same idea as before, but instead of measuring out meters, just run the diagonal across a soccer field and jog a lap for rest. 

Keep in mind, this is what I’ve learned throughout the course of my career. If you’re a beginner, you might get overwhelmed by the different perspectives out there. So my main advice is to be a student of the sport. Ask yourself: Why am I running these miles? What am I getting out of the work I’m putting in? Why am I doing this type of workout, this type of run, this type of cross-training?

If it makes sense for you to run higher mileage because you’re new to running and need to build a base, then do it. What high mileage means completely depends on the person; for some 40 is a lot, for others 100 is. But if you’re suffering for the sole purpose of suffering, then you’re doing it wrong. The goal is to improve yourself. Success is more likely to come if you focus on the purpose of your miles instead of the number of miles you run.

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.