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Bones are made of dynamic tissues that need stress, just not too much, says one of the world's best ultrarunners

In January, my social media feeds were filled with the typical new year posts—year-end recaps, reflections and resolutions, and hopes for the coming year. But one tweet caught my eye.

Ultrarunner Camille Herron shared one reason why she thought she was “crushing world records” in her forties: She only does one or two long runs a month (nothing over 22 miles) and she never does back-to-back long runs. Case in point: she ran one easy 20-miler in the lead-up to the Jackpot Ultra Running Festival’s 100-mile race last year, which she won outright. Instead, she focuses on cumulative volume and running frequency.

In her words, “Long runs are overrated.”

In the world of ultrarunning, where there’s a bravado around epic big-mileage days, Herron seems like an anomaly. Among the replies to her tweet, there was curiosity tinged with a side of skepticism. How could an ultra-distance athlete—one who holds world records for 100 miles and for the longest distance covered in 24 hours—run no longer than what you’d typically do in a marathon build-up? Shouldn’t her training mirror what she’d need to do in an ultra?

Karen Troy saw Herron’s tweet too. But her first thought was, “Wow. Someone’s actually trying to do it.” To Troy, who’s a professor of biomedical engineering and the director of the musculoskeletal mechanics lab at Worcester Polytechnic Institute, Herron’s training philosophy reflected what she’d read in scientific journals and seen in the lab related to mechanical stress and bone adaptation. “To me, it really aligned well with a lot of the theory,” she says.

Bone is a dynamic tissue. It changes, adapts, and gets stronger in the same way that muscles do. And in order for them to get stronger, you have to load them.

Bones have a “set point”—akin to the thermostat in your house—for the optimal amount of mechanical stress it wants to experience. Depending on the amount and rate of force transmitted through the bone, bone cells respond by either adding or removing bone. Too much force and the cells build bone to temper the load. Too little force and the cells get rid of bone so that it can sense more load.

Scientists have long been interested in finding the sweet spot between the amount of physical activity that induces adaptation and strengthens bone and the amount that can lead to injury—a fine line that many runners are intimately familiar with. What they’ve found in studies with animals like mice and rats is that, after back-to-back loading cycles, bone cells start to ignore the mechanical stress and stop adapting. Troy says it’s like when you walk into a smelly room. “It smells pretty bad for 10 to 15 minutes, and then you adapt. If you stay in the room, it stops smelling,” she says.

However, just like your nose can become re-sensitized if you leave the smelly room, bone cells do too. Studies have found that bone cells start to pay attention to mechanical stress again after a four-to-eight-hour rest period. When you spread the load over multiple sessions rather than one sustained bout, you gain more bone. (Tendons and ligaments respond similarly.)

The evidence suggests that distance running has diminishing returns when it comes to bone health. Troy hypothesizes that bone may respond to the stress of running over the first half mile or so but then become desensitized to the monotonous, repetitive loading. “You’ll get muscle and cardiovascular adaptations, but your bones aren’t paying attention anymore,” Troy says. “You’re just adding miles and potentially accumulating damage, but you’re not going to add adaptive stimulus that will help the bone become stronger.”

There isn’t a lot of data in people, making Herron an interesting case study. “Humans are made to move frequently,” Herron says. “The body responds to change and dynamic stimuli, so you need to stress the body in different ways.” It’s an approach she believes can work for runners at all levels and distances.

Her training is peppered with frequent, shorter bouts of running. Most days, Herron will run 10 to 15 miles and then doubles back for six or seven miles after a four-to-eight-hour rest period. Over a two-week period, she completes four main workouts—short intervals like 400-meter repeats; long intervals like one-to-three-mile repeats; a progression run, usually incorporated into a long run; and a hill session where she stresses both the uphill and downhill components to load her body eccentrically.

In between workouts, she runs easy and incorporates strides and drills twice a week. She likes to race a marathon or 50K a couple of weeks before a big race as a way to practice her nutrition and stress her body “just enough.”

“You can’t just look at a singular long run or back-to-back long runs. You have to look at the whole picture. Every run is like bricks that add up over time,” she says. Over the years, Herron has played around with her training formula and has cut back on her long runs, emphasizing quality over quantity and running for time rather than just distance. “I’m totally fine doing two hours as my long run,” she says.

It makes sense that Herron’s training is steeped in science. She was pre-med at the University of Tulsa before turning her focus to scientific research, studying the impact of strength training on bone and muscle. In graduate school at Oregon State, she investigated the relationship between mechanical stress and bone recovery for her master’s thesis. By studying bones, maybe she hoped to understand why she experienced multiple stress fractures in high school and college. What she learned shaped how she trains.

But she didn’t put the theory into practice right away. Early in her marathon career, she was still doing long runs up to 26 miles. It wasn’t until she started training at altitude that she began to split up her runs. Her coach (and husband) Conor Holt thought it would help her acclimate to the altitude, but she says, “It was like a rocket to the moon.” She recovered better and felt more spark in her legs.

Sabrina Little, ultrarunner and five-time U.S. National Champion, has also seen the benefits of this style of training. In college, she used to log big miles, a 30-mile run before doubling back for another 20 miles the next day. But once she graduated, she no longer had the luxury of dedicating endless hours to training. She expected to be less prepared for races but a funny thing happened—she performed better. It turns out that running multiple times a day may have other performance-boosting effects too.

“When I set the American record in the 24-hour run, my longest run was maybe 16 or 17 miles,” Little says. She would train in the morning and then come back for a faster session in the afternoon. “Breaking things into shorter blocks was beneficial. I was able to do higher integrity work instead of just long, slow distance,” she says. She thinks it helped her body absorb her training.

Now, as a parent to two young kids, Little definitely doesn’t have long blocks of time, so she practices what she calls “prepositional running”—before things, between things, and after things.

However, both Herron and Little logged many miles before happening upon their current training strategy. “I don’t want to say big days aren’t needed, but it’s hard to say what role they play,” Little says. “There’s a way in which the big races are kind of grandfathered into your legs, like you’re never too far away from your last 50-miler.”

While Herron and Little’s training mirrors research findings, it can’t be considered in isolation.

There are other factors that influence bone health and adaptation aside from mechanical loading—genetics, nutrition, running gait, and how much bone you laid down during your peak bone-building years. Hormonal health matters, too, because bone cells have sex hormone receptors. If your hormone levels are low, Troy says it tips the balance toward bone removal, leaving the tissue more vulnerable to injury.

Whether or not eschewing long, sustained bouts of running is the key to success and injury prevention, there are benefits to fostering the idea that not everyone needs big days on the road or trails.

“Most people have responsibilities and can’t spend all that time outside,” says Little. “People should know there are other possibilities. It could get a broader scope of people participating.”

Some victories are measured by finish times. Others are defined by the obstacles overcome simply to reach the starting line.

For American Paralympic swimmer Ali Truwit, completing the New York City Marathon represented far more than covering 26.2 miles. It was the culmination of an extraordinary journey of survival, resilience, and unwavering determination that began with a life-altering shark attack just two years earlier.

On a crisp November morning in 2025, Truwit crossed the iconic finish line wearing a carbon-fibre running blade, fulfilling a promise she had made while recovering in a hospital bed after losing her lower left leg. The emotional milestone marked another remarkable chapter in one of the most inspiring comeback stories in modern sport.

The road to that unforgettable finish began only days after Truwit celebrated a major personal achievement. In May 2023, she completed her first marathon in Copenhagen alongside her mother. Just ten days later, while enjoying a graduation trip to Turks and Caicos with former Yale swimming teammate Sophie Pilkinton, tragedy struck.

While the pair were snorkelling, a shark attacked Truwit, severely injuring her left leg. Displaying remarkable courage, the two swam approximately 55 metres back to their boat, where Pilkinton—then a medical student—quickly applied a tourniquet that stopped the bleeding and ultimately saved Truwit's life.

Doctors were forced to amputate her lower left leg on her 23rd birthday.

Even in the darkest moments of recovery, Truwit's determination never disappeared. Reflecting on having recently completed her first marathon, she joked with one of the first responders that at least she had managed to run a marathon before the attack. The responder's simple but powerful reply would remain with her throughout rehabilitation: "You'll run another one."

Those words became a source of hope during the long and demanding road back.

Only weeks after surgery, Truwit began learning to walk on a prosthetic limb before gradually returning to the swimming pool. The process was anything but straightforward. The water that had once been her sanctuary became a source of painful memories, yet she refused to allow fear to define her future.

Her relentless work ethic soon produced extraordinary results.

Less than 16 months after the attack, Truwit represented the United States at the Paris 2024 Paralympic Games, producing a sensational performance to claim both silver and bronze medals. Standing on the Paralympic podium was a powerful reminder of how far she had come in such a short period, and she dedicated those achievements to everyone who had helped save her life.

Still, another dream remained unfinished.

The New York City Marathon carried deep personal significance. It was not merely another endurance event but a symbolic return to the city where her life had changed forever. On November 2, 2025, she lined up in Staten Island accompanied by 13 family members and close friends, all proudly representing her nonprofit foundation, Stronger Than You Think. Among them was Pilkinton, the friend whose quick thinking had preserved her life on that unforgettable day in the Caribbean.

Together, they covered every mile of the marathon before celebrating an emotional finish that Truwit later described as being "over the moon."

Completing a marathon on a carbon-fibre running blade presents challenges far beyond those faced by able-bodied runners. The prosthetic demands greater strength from the hips, core, and remaining leg while requiring exceptional balance, coordination, and endurance. Truwit's preparation combined months of disciplined training, patience, and mental resilience as she effectively taught herself how to run again.

Her story extends well beyond medals and marathon finishes.

Inspired by her own recovery, Truwit founded Stronger Than You Think, a nonprofit organisation dedicated to helping individuals overcome physical and financial barriers following limb loss. Recognising that sports prosthetics can cost tens of thousands of dollars and are often not covered by insurance, the foundation provides financial assistance for prosthetic devices, supports water-safety education, and promotes opportunities within Paralympic sport.

The organisation has already helped provide more than 11 prosthetic limbs, delivered nearly $200,000 in direct support, and funded over 4,000 hours of water-safety lessons benefiting more than 700 young people.

Throughout her journey, Truwit has remained refreshingly honest about the emotional challenges that continue to accompany recovery. She has openly acknowledged that healing is an ongoing process and that grief can still come in waves. Rather than portraying an effortless comeback, she has demonstrated that resilience is built through persistence, even on the hardest days.

Her remarkable transformation resonates far beyond elite sport. While few people will ever experience the trauma she endured, countless runners and athletes understand the frustration of injury, disappointment, or rebuilding after adversity. Truwit's journey serves as a powerful reminder that recovery is rarely linear and that courage is often measured by the willingness to keep moving forward despite uncertainty.

Now looking ahead to the Los Angeles 2028 Paralympic Games, Truwit continues to redefine what is possible. She is no longer known simply as the swimmer who survived a shark attack. She has become a Paralympic medallist, marathon finisher, advocate, and symbol of resilience whose story continues to inspire athletes around the world.

Her journey proves that while life can change in an instant, so too can the strength of the human spirit. Sometimes the greatest triumph is not returning to the person you once were, but discovering someone even stronger than you ever imagined possible.

Sprint and hurdles superstar Sydney McLaughlin-Levrone has entered an exciting new chapter in her remarkable life, welcoming her first child with husband Andre Levrone. The four-time Olympic champion and women's 400m hurdles world record holder announced the birth of their daughter, Savannah Michelle Levrone, who was born on Sunday, July 12, 2026.

The couple shared the joyful news with an emotional message celebrating the arrival of their daughter and expressing gratitude to everyone who supported them throughout the pregnancy. Sydney described Savannah as "our blessing and our joy," while expressing excitement and faith for the future that lies ahead for their growing family.

The announcement marks a deeply personal milestone for one of the most accomplished athletes of her generation. Renowned for redefining the women's 400m hurdles through a succession of record-breaking performances, McLaughlin-Levrone now embraces a new role beyond the track as a mother.

The timing of the announcement adds another layer of significance. Just days earlier, Sydney reflected on the 10th anniversary of qualifying for her first Olympic Games at only 16 years old—a breakthrough that launched one of the most decorated careers in modern athletics. Ten years later, her journey has come full circle with another life-changing milestone, underscoring that her greatest moments continue to extend beyond sporting success.

The arrival of Savannah Michelle Levrone has been met with an outpouring of congratulations from athletes, fans, and the wider sporting community, who have celebrated the couple as they begin this new chapter together. As Sydney McLaughlin-Levrone steps into motherhood, the athletics world will undoubtedly continue to follow her inspiring journey—both on and off the track.

Ethiopia's Tsige Gebreselama produced one of the standout road running performances of the season on Sunday, storming to victory at the prestigious Boilermaker Road Race 15K in Utica, New York, with a sensational course record of 47:29.

From the opening kilometers, Gebreselama controlled the race with remarkable composure and precision, maintaining a relentless pace that ultimately erased the previous course record and secured one of the fastest performances ever recorded on the historic course. Her commanding display further reinforced her reputation as one of the world's leading road and distance runners.

The Ethiopian celebration continued as Melknat Wudu crossed the finish line in second place in 47:44, completing a dominant one-two finish for her country. Kenya's Priscah Cherono claimed third in 48:14 after a determined effort, rounding out a world-class podium in a race featuring some of the finest distance runners on the international circuit.

The battle behind the podium remained fiercely competitive. Kenya's Everlyn Kemboi finished fourth in 48:28, narrowly ahead of compatriot Selah Busienei, who clocked 48:31 for fifth. Ethiopia's Netsanet Desta and Alem Nigus Tsadik followed in sixth and seventh respectively, while Kenya's Mercy Cherono secured eighth place.

American athletes also delivered encouraging performances on home roads. Veteran Stephanie Bruce finished ninth in 50:40, with Jackie Gaughan completing the top ten in 51:02 to cap a strong showing for the host nation.

Boilermaker Road Race 15K – Women's Top 10 Results

1. Tsige Gebreselama (Ethiopia) – 47:29 (Course Record)

2. Melknat Wudu (Ethiopia) – 47:44

3. Priscah Cherono (Kenya) – 48:14

4. Everlyn Kemboi (Kenya) – 48:28

5. Selah Busienei (Kenya) – 48:31

6. Netsanet Desta (Ethiopia) – 48:46

7. Alem Nigus Tsadik (Ethiopia) – 48:48

8. Mercy Cherono (Kenya) – 50:23

9. Stephanie Bruce (United States) – 50:40

10. Jackie Gaughan (United States) – 51:02

The women's race combined exceptional depth with remarkable speed, as several athletes broke the 49-minute barrier in a contest that showcased the global strength of elite road running. Gebreselama's record-breaking run now stands as a new benchmark in the rich history of the Boilermaker 15K, adding another memorable chapter to one of the United States' most celebrated road races.

Kenya's Alex Matata delivered a sensational performance to claim the men's title at the prestigious Boilermaker Road Race 15K in Utica, New York, producing a dominant run that underlined his growing reputation as one of the world's finest road racers.

Matata surged to victory in an outstanding time of 42:24, mastering the demanding course with a display of strength, speed, and tactical brilliance. His commanding performance secured a memorable triumph in one of the United States' most celebrated road races, adding another significant international victory to his career.

Kenya's success was further highlighted by Kiprono Sitonik, who produced an equally impressive run to finish second in 42:53, completing a remarkable one-two finish for the East African nation. South Africa's Adam Lipschitz rounded out the podium after clocking 43:14 to claim third place following a determined effort.

The race featured a highly competitive international field, with American athletes Reid Buchanan and Hillary Bor finishing fourth and fifth respectively, while another Kenyan, Victor Shitsama, added to his country's strong showing by taking sixth place.

Matata's victory once again showcased Kenya's enduring strength in global road racing, as its athletes continued to dominate major international competitions through exceptional endurance, tactical awareness, and relentless finishing speed. His performance in Utica not only thrilled the spectators lining the streets but also reinforced the depth of Kenyan distance running on the world stage.

Men's Top 10 Results – Boilermaker Road Race 15K

1. Alex Matata (Kenya) – 42:24

2. Kiprono Sitonik (Kenya) – 42:53

3. Adam Lipschitz (South Africa) – 43:14

4. Reid Buchanan (United States) – 43:38

5. Hillary Bor (United States) – 43:40

6. Victor Shitsama (Kenya) – 44:02

7. Futsum Zienasellassie (United States) – 44:32

8. Charlie Sweeney (United States) – 44:37

9. Sam Lawler (United States) – 44:54

10. Tyler Berg (United States) – 45:08

With another major road racing title added to his résumé, Alex Matata continued his impressive 2026 campaign while reinforcing his status as one of the leading names on the international road racing circuit. The Boilermaker 15K once again delivered a high-quality contest, with athletes from across the globe producing memorable performances in one of the United States' most prestigious road races.

Eliud Kipchoge's remarkable World Tour continued on Brazilian soil as the Kenyan marathon icon completed the New Balance 42K Porto Alegre Marathon, crossing the finish line in 2:18:39 to place 12th overall during the second stop of his ambitious seven-continent global running tour.

Competing against a strong international field, the two-time Olympic marathon champion displayed the resilience and determination that have defined his legendary career. While the result was not among the victories that have made him one of the greatest marathon runners in history, Kipchoge once again demonstrated the unwavering commitment that continues to inspire athletes and fans across the globe.

Morocco's Zineddine Ouria claimed victory in a superb 2:08:49, with Kipchoge finishing 9 minutes and 50 seconds behind the race winner after navigating the demanding course in Porto Alegre.

Kipchoge began the race with controlled and confident pacing, reaching 5km in 15:34 before passing the halfway mark in 1:05:07. As the race entered its decisive stages, the pace gradually slowed, but the veteran marathoner pressed on with characteristic determination, completing the 42.195-kilometre challenge in 2:18:39.

For many, the story will be told through the finishing position. But for those who truly understand greatness, this journey is about far more than medals, records, or podium finishes. Kipchoge's World Tour is a celebration of the sport itself—an opportunity to connect with runners across every continent, inspire the next generation, and continue living by the philosophy that has become synonymous with his career: "No Human Is Limited."

The Brazilian appearance also carried added significance, coming shortly after Kipchoge was permanently honoured in Porto Alegre with his footprints unveiled at the entrance of Parque Harmonia—a lasting tribute to his extraordinary impact on distance running and his enduring legacy in the sport.

Once a champion. Forever an inspiration. Legends do not stop inspiring when the victories become fewer; they inspire because they never stop showing up. Through every stride, every finish line, and every challenge embraced, Kipchoge continues to prove that true greatness is measured not only by what an athlete wins, but by the lives they touch along the way.

With the second stop of his World Tour now complete, Kipchoge will turn his attention to the next chapter of his global adventure when he lines up at the Melbourne Marathon in Australia this October. Wherever he races, millions will once again follow the journey of a man whose legacy extends far beyond the stopwatch.