Running News Daily

I wasn't too impressed with my first marathon experience. 

Don't get me wrong . . . I loved the 2008 New York City Marathon with its amazing crowd support, challenging course, and the thrill of running through New York's five boroughs.

But like many marathoners, I hit the wall at mile 20. Each subsequent mile was slower than the last, and I felt worse than I ever had in any other race. While I was proud of my finish time, I didn't like how I finished the race.

After more than a decade of coaching marathoners, I've come to a realization that really transformed my relationship to training: how you run a race is just as important as the final result.

If you're able to finish in a way that makes you feel good-if you can finish strong-you're much more likely to consider the race a success and feel more fulfilled by your performance.

One pacing approach of finishing strong is commonly referred to as "negative splitting." Negative splits refer to finishing a race faster than you started. It usually means that the first half is slower than the second, requiring you to speed up during the final half of the race. 

This strategy is usually preferred over other race pacing strategies (like positive splits, where you run the first half faster than the last half, or even splits where each half is as close as possible) for a variety of reasons.

First, it's physiologically easier. For races like the half-marathon or longer, it's easier to run faster once the body is fully warmed up. That typically happens only after the first few miles of racing, making a negative split easier to manage.

Second, negative splits leave you feeling more empowered and fulfilled when you finish a race strong. It just feels good! Athletes who negative split races feel more confident after speeding up during the second half of a race.

And finally, it's better for fast times. Most records at the national and world level have been run with negative splits, showing that it's the ideal pacing approach for the fastest times possible. Let's look at some of these performances to inspire our own negative split ambitions. 

Negative Splits and Records

A clear trend emerges when you study most world and national records: they were run with negative splits! While not every world record has been run with a negative split, it's the most common approach. Here are a three famous examples: 

In 2014, Dennis Kimetto ran the world marathon record in 2:02:57 by running the first half of the race in 61:45 and the second half in 61:12. 

Years later, Eliud Kipchoge set another world record in the marathon in 2019 by running 2:01:39. His half-marathon splits were 61:06 and 60:33. He also ran his second half marathon about 10 seconds faster than his first when he broke two hours in the marathon in October 2019 during a time trial. 

While most world records at distances over 800m are run with negative splits, this strategy starts to break down at the ultramarathon distances. Many ultra races often have unpredictable terrain, dramatic elevation changes, and higher altitudes. Combined with the sheer distance of ultras, finishing the race slower than you started is usually inevitable. Of course, usually doesn't mean always, though! Arizona ultrarunner Nick Coury, 35, set a 24-hour American Record with an impressive negative split, running 173 miles and clipping off 6-minute miles at the end. It did take this elite athlete more than a decade to refine, but it can be done.

How to Run Negative Splits

Now that we've established the benefits of negative split races, now that we know this approach can be easier and more empowering-not to mention the historic strategizing of negative splits at the highest levels of running-how do we do it ourselves? 

If you're able to finish in a way that makes you feel good - if you can finish strong - you're much more likely to consider the race a success and feel more fulfilled by your performance.

Running a race with a negative split is no easy task. It requires much more effort in the second half to run faster because of cumulative fatigue. So how do we train for this feat?

The first step is to get comfortable running negative splits when the stakes are low. Practice finishing an easy distance run faster than you started. It can be helpful to run the first mile at a slower pace to help the warm-up process and the last mile at a more moderate effort. This makes that negative split easier to attain. 

You can then practice running a structured workout with negative splits. This is more challenging, since you'll be running at faster efforts and will be pushing yourself in a similar way to a race. (Don't forget your encouraging self-talk.)

This approach works best when you're running a series of repetitions of the same distance (i.e., 6 x 800m) so you can work on each repetition getting slightly faster than the last. 

In a race situation, accurate pacing becomes a top priority if the goal is to run negative splits. You must first understand what you're capable of, and what's realistic for you, so you don't start too fast. For example, if you want to negative split your next half marathon and you think you're in shape to run about two hours, it's helpful to run close to this pace for the first 10-11 miles. Running a pace that'll net you a 1:45 finish time is too fast!

Can Negative Splits Make You Happier?

In my coaching opinion, the answer is yes! While the destination (your race result) is important, so is the journey (how you ran the race). Racing negative splits ends the race on a positive note. You finish the race running fast, feeling powerful, and likely outkicking many of your competitors. It's a direct way of imprinting a positive memory on your brain at the very end of a race. That final feeling is lasting and a good reminder of all the effort you put into a race. 

For runners who struggle with pre-race anxiety, it can be difficult to frame races as positive experiences that make you feel good. These athletes usually dwell on what can go wrong or how they'll perform. But having just one negative split race is an enormous confidence-booster and can be effective at reducing anxiety in future races. 

Even if you don't end up negative splitting a race, we can have an "emotional negative split" by focusing on finishing the race strong. The last mile or half-mile is a great opportunity to pick up the pace, put out those airplane arms, and smile as you charge to the finish line. Positive split or not, you'll finish the race feeling powerful. 

If you're a runner who wants to race fast, feel better about your performances, and make racing a more positive experience, try negative splits. They're tough-but so worth it. 

A university athletics meet in northern China delivered an unforgettable moment when a stray puppy unexpectedly joined a women’s 3,000m race and helped inspire a record-breaking performance that has since captured hearts across social media.

The star of the day was not only the winning athlete, but also a five-month-old campus dog named Bandeng, whose surprise appearance during the closing laps turned an ordinary race into a remarkable story of companionship, determination and community spirit.

As competitors pushed through the final stages of the race at Inner Mongolia University of Finance and Economics, the dark-brown puppy suddenly sprinted onto the track and ran alongside law student Qilegeer. With the crowd cheering loudly, Bandeng matched the athlete stride for stride, almost like an experienced pacemaker guiding her toward the finish line.

The emotional moment quickly became the highlight of the event.

Fueled by the electric atmosphere — and perhaps by the encouragement of her four-legged companion — Qilegeer crossed the line in 11:30.38, smashing the university’s long-standing record of 11:38.36 that had stood since 2011.

Videos of the puppy racing beside the athlete rapidly spread online, attracting millions of views and transforming Bandeng into an overnight internet sensation.

According to reports from the university, the puppy was born on campus last December to another stray dog and has since been cared for by students and staff. Over time, Bandeng became a familiar and beloved presence around the school grounds, often receiving food and attention from students, including Qilegeer herself.

Speaking after the race, the champion runner described the experience as both surprising and deeply touching.

She explained that she felt strong throughout the competition, but the appearance of the puppy gave the race an entirely different emotional energy. At the same time, she admitted she was nervous about accidentally stepping on or kicking the dog while running at full speed.

The heartwarming scenes did not end at the finish line. Additional footage showed Bandeng happily rolling around near the podium after the race while its mother rested nearby, further winning over viewers online.

Many social media users praised the university community for caring for the stray animals living on campus, saying the kindness shown toward the dogs reflected positively on the institution itself.

What began as a routine university athletics competition ultimately became a powerful reminder that sometimes the most memorable sporting moments come from the most unexpected places — even from a small stray puppy with perfect timing.

The women’s 3000m steeplechase is rapidly developing into one of the fiercest rivalries in global athletics, and another thrilling chapter is expected to unfold at the Xiamen Diamond League on May 23 in China.

Fresh from a breathtaking contest in Shanghai, where Uganda’s Peruth Chemutai clocked a world-leading 8:51.47 to narrowly defeat Kenya’s Faith Cherotich, attention has now shifted to Xiamen for what promises to be another unforgettable showdown. Chemutai arrives carrying momentum and confidence after delivering one of the fastest performances of the season, while Cherotich heads into the race eager to respond and reclaim control of the rivalry.

But the battle is no longer just between two athletes.

Standing firmly in their path is reigning Olympic champion Winfred Yavi of Bahrain — a runner whose presence instantly transforms the intensity of any race she enters. Yavi has established herself as the benchmark in the women’s steeplechase, consistently forcing the pace and pushing the field into world-class territory. Whenever she lines up, the margin for error disappears.

Her arrival in Xiamen adds another layer of intrigue to an already stacked contest. Known for her relentless front-running style and exceptional strength over the barriers, Yavi remains one of the most feared competitors in the discipline. With Chemutai coming off a statement victory and Cherotich determined to answer back, the stage is perfectly set for a high-stakes clash between three of the event’s biggest stars.

Cherotich, still among the brightest young talents in distance running, has built her reputation through fearless racing and explosive finishing speed. The Kenyan star will be chasing more than revenge in Xiamen — she will also be aiming to prove she can rise above the strongest field in women’s steeplechase today.

Chemutai, meanwhile, looks sharper and more dangerous with every race. The Ugandan Olympic champion appears to have rediscovered her peak form, and her recent performances suggest she is ready to dominate the Diamond League circuit this season.

With three elite athletes carrying different motivations into the same race, the women’s steeplechase in Xiamen is shaping up to be one of the standout moments of the Diamond League calendar. The pace is expected to be aggressive from the opening laps, and another world-class performance could be on the horizon.

As anticipation continues to build, one question now captures the attention of athletics fans worldwide: who will conquer Xiamen when the barriers clear and the final lap begins?

French distance star Cassandre Beaugrand delivered one of the standout performances of the season in Monaco, storming to a sensational new French 5,000m track record of 14:40.77 in a race that confirmed her remarkable rise on the global endurance stage.

Competing against a strong international field, Beaugrand produced a fearless and controlled display from the gun, maintaining relentless pace throughout before unleashing a devastating final kilometre in 2:51. Her overall average of 2:56 per kilometre underlined the extraordinary level she is currently operating at.

The performance not only erased the previous national mark, but also strengthened Beaugrand’s growing reputation as one of the most versatile endurance athletes in the world. Already the holder of the French 5km road record, she now adds the national 5,000m track record to an increasingly impressive résumé.

What made the run even more striking was the composure with which she executed it. Beaugrand stayed patient through the early stages before shifting gears late in the race, closing with authority as the clock dipped well below the historic barrier.

Moments after crossing the finish line, the Olympic champion appeared almost stunned by what she had achieved, reacting with a simple but telling:

“...what just happened?”

The result marks another major milestone in what is rapidly becoming a defining season for the French star. With her speed, endurance and confidence all peaking at the same time, Beaugrand is proving capable of competing at an entirely different level — and Monaco may only be the beginning of what could become a historic year for French distance running.

The countdown to the 2026 Cape Town City Marathon has intensified after organisers unveiled a powerful elite field headlined by marathon icon Eliud Kipchoge, setting the stage for one of the most anticipated road races on the African calendar.

Scheduled for Sunday, May 24, the race is expected to draw global attention as some of the world’s finest long-distance athletes converge in South Africa’s Mother City for a high-stakes battle over 42.195 kilometres.

Kipchoge, widely regarded as the greatest marathon runner in history, arrives in Cape Town carrying an unmatched legacy that includes multiple Olympic titles and the fastest marathon performances ever recorded. The Kenyan superstar’s presence alone elevates the status of the event, adding further momentum to Cape Town’s ambition of becoming Africa’s first Abbott World Marathon Major.

But the race is far from a one-man affair.

A deep and competitive field promises fierce competition from start to finish, with fellow Kenyan Stephen Kiprop among the leading challengers. Ethiopia will also bring significant firepower through athletes such as Mulugeta Uma, Yihunilign Adane, Boki Asefa, Jemal Mekonen and Adane Kebede — creating a strong East African rivalry that could produce a fast and tactical contest.

With several athletes in the field boasting personal bests close to the 2:05 barrier, expectations are growing for a relentless pace on Cape Town’s scenic course. The combination of elite depth, international attention and the city’s vibrant atmosphere has positioned this year’s edition as potentially the most competitive in the event’s history.

Beyond the race itself, the marathon represents another major moment for African road running. Cape Town has increasingly emerged as a global destination for distance racing, and attracting names of Kipchoge’s calibre signals the event’s growing influence on the world stage.

As anticipation builds ahead of Sunday’s showdown, fans across the continent and the world will be watching closely to see whether the marathon legend can add another memorable chapter to his remarkable career — or whether a new challenger will rise in one of Africa’s biggest marathon battles.

The rapid rise of ATHLOS is set to reach another landmark moment this September after organisers officially confirmed that the women’s-only athletics showcase will make its London debut at StoneX Stadium.

Founded by Reddit co-founder Alexis Ohanian, ATHLOS has quickly emerged as one of the sport’s most ambitious modern concepts, placing women’s athletics at the centre of a high-profile, entertainment-driven competition format. After drawing major attention in New York, the event is now preparing to bring its growing influence across the Atlantic.

The London meeting is scheduled for September 18 at StoneX Stadium, the home venue of Saracens Rugby Club and Shaftesbury Barnet Harriers. The stadium is expected to provide an intimate but electric setting as some of the world’s top female athletes gather for a condensed, high-stakes evening of competition.

ATHLOS will feature seven disciplines, with six athletes contesting each event in a format designed to maximise intensity, head-to-head drama and fan engagement. Organisers have also confirmed a combined prize fund of £1.5 million across the 2026 London and New York meetings, underlining the project’s growing financial commitment to women’s sport.

The London edition arrives just weeks before ATHLOS returns to New York City on October 2, creating what could become a powerful late-season series for elite female athletes. With prize money continuing to rise and global interest building around the concept, ATHLOS is positioning itself as more than just another athletics meeting — it is aiming to reshape how women’s track and field is presented to modern audiences.

The decision to expand into London is also significant given the city’s deep athletics heritage and passionate fan base. Britain has long been one of the sport’s strongest markets, and ATHLOS’ arrival adds another major international event to an already packed calendar.

While athlete entries have not yet been officially announced, anticipation is already building around which global stars could headline the inaugural London edition. If the atmosphere and star power of previous ATHLOS events are any indication, StoneX Stadium could become the latest stage for a memorable night in women’s athletics.

As anticipation builds ahead of the inaugural London edition, ATHLOS continues to position itself as one of the most ambitious new ventures in global athletics. With elite talent, substantial prize money and a format designed exclusively to elevate women’s sport, the series is rapidly carving out a unique place on the international calendar.

The London meeting at StoneX Stadium on September 18 will mark another major step in that journey before the spotlight shifts back to New York City for the season finale on October 2.