Running News Daily

As a long-distance runner for almost 15 years, the most common comments I get from nonrunner friends are “I wish I could do that” or “I can’t even run a mile.” But the truth is, that’s actually normal when you’re starting to run. In fact, most seasoned runners also didn’t knock out a quick mile on their very first go.

I first started running as a high school sophomore, slowly building up a few laps on the track at a time. The next semester, I joined the track and cross-country teams. I kept up with consistent shorter runs through college before eventually running my first half marathon when I was 21 and my first full marathon when I was 23, eight years after I got started. I credit my very gradual buildup with helping me stay injury-free and letting me ease into the sport so I could actually enjoy it (instead of end up resenting it).

When you’re excited about starting a new activity, like running, it’s easy to get ahead of yourself and pile on too much too soon. After all, it seems logical that pushing yourself hard will help you jump right into it and get better faster. But when it comes to running, that’s definitely not the best approach—in fact, this mind-set is a big reason why many optimistic beginners ultimately end up not sticking with a running routine. If you set your expectations high and then fail to meet them, it’s easy to think “I’m just not a runner”—when really, you just needed to start a little slower and expect to get better gradually.

Here are a few tips from professional coaches on how to approach running as a first-timer without ending up intimidated or discouraged by the sport. I promise, once you feel comfortable doing it, running is a lot of fun.

1. Alternate between running and walking your first few weeks.

One of the biggest things coaches stress to brand-new runners is to simply focus on spending time on your feet and not get caught up in the numbers. Most would agree that you shouldn’t start out running more than a few minutes at a time, with walk breaks in between.

Jimmy Balmer, a certified running coach with Strait Speed in the Philadelphia area, recommends beginner runners start with a run/walk three times a week, in which they run for one minute and walk for 90 seconds for a total of 20 minutes per session.

Many long-term training plans aim to have runners increase their total mileage by 10 percent each week, but Balmer maintains that this doesn’t pertain to runners starting from scratch. “I recommend these runners stay at the same volume for three weeks before beginning to gradually increase the volume and duration of their runs every fourth week,” he says. “Realistically, you should expect to still be doing walking intervals for the first six weeks of this routine.”

Another approach: “A simple and attainable goal is to just add a minute per week to each run segment,” adds Rebekah Mayer, a USATF Level 1 coach and national training manager at Life Time Run in Minneapolis. “If you were already very active, you will find you can increase your mileage more quickly.”

If you are already cross-training with another activity such as cycling or swimming, you already have a base level of cardio conditioning, which will give you a leg up when you start running. “Cardiovascular activities like indoor cycling or Step aerobics classes can help to get the heart and lungs ready to take the next step and add running, while having a foundation of muscle strength can help with injury prevention,” Mayer says. “But if you’ve just been doing strength work, it’s not wise to be overconfident and attempt to knock out an hour-long run right from the start.”

Strength training experience is still helpful, though. Having a foundation of strength will help you to take on additional activity with less aggravation and soreness. You are in a better position than being totally sedentary in that you are less likely to get injured, Balmer says. “Either way, I would still recommend new runners start with the run/walk routine instead of just running in the beginning,” he says.

2. Choose a realistic first training goal.

Building up to a 5K with little to no stopping within about eight weeks after beginning to run is a realistic time frame, Mayer says. She recommends waiting about two years before considering training for a longer race like a half marathon.

Another key in tackling a longer distance—regardless of how long you’ve been running—is to make sure you’re running enough of a base before your new training plan starts, Mayer says. This means, for example, you should be able to run an easy 6 miles before beginning a training plan for a half marathon, and an easy 8 to 10 miles before beginning a 16-week training plan for a marathon.

“One of the most frustrating things as a coach is to get a call from someone wanting to start training for a marathon 12 weeks out, yet they are only currently running 3 to 4 miles max,” Mayer says. “That is the type of coaching request I would decline, as it’s too risky. I would rather protect a runner from getting injured by helping them reframe their goals to run something shorter along the way to the eventual bigger goal.”

3. Consider joining a social running club for one of your weekly sessions.

These days, it’s not hard to find a free group running option in just about any city or town, whether it’s hosted by a gym, running store, running club, or even a local pub. The beauty of these runs is that they attract runners of all levels because they are more focused on enjoying the sport rather than grinding out the speed. If you’re feeling insecure about how far you have or haven’t run, a social run is a great place to start because you’ll find many people in the same boat as you, making it easier to relax and feel confident.

“Social runs are very beginner-friendly and are a great way to meet people to build your motivation and chase your goals with,” Mayer says. You might just walk out of there with a new running buddy who can help keep you motivated and excited about logging miles.

4. Be patient when it comes to noticing progress.

It’s important for new runners to remember that it can take weeks before they’re running without needing walk breaks and before running actually feels more comfortable.

“There are always going to be plateaus, peaks, and valleys with starting a new program,” Balmer says. “Don’t get discouraged if you feel like you’re not seeing immediate results while you adapt to those first few weeks of stress on the body.” If you keep at it, you’ll start to notice your body adapting eventually, meaning that running will feel easier and you’ll be able to run faster or longer than you did at first.

It’s also important to remember that while consistency is key, occasionally missing a planned session because life or bad weather gets in the way won’t make or break your progress, Balmer says. (This is true for both beginners and for seasoned runners.) “It’s also key to prioritize rest and recovery and enjoy days off both physically and mentally.”

And if you ever feel discouraged, remember this: Just getting out there and starting to run is a huge success in itself. Being patient with yourself, and giving your body the time it needs to get used to this new sport, will pay off down the road. Just think about how great it will feel to look back in a few months and see how far you’ve come.

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.