Running News Daily

One of my most memorable runs took place in Costa Rica when I was wearing sandals, board shorts, and a bathing suit after river rafting, and I couldn't resist the opportunity to run through a rainforest full of birdsong and howler monkeys. 

My watch couldn't find the GPS signal to measure distance, but I didn't let that, or the lack of running shoes, stop me. I ran for 30 minutes, energized and entranced by the surroundings. That joy-filled run is a powerful reminder that we don't always need a planned workout or gear to reap the benefits of a run. We just need to break into a run and go.

Having run trails and ultras for two decades, I sense that runners are overthinking and over-complicating the relatively simple act of trail running more than ever before. We have way more access now to information and commentary about ultra-distance running, and more biofeedback due to sensors on smartwatches, phones, and gadgets. We follow elite runners online and try to train like them. It's easier than ever to fall into the comparison trap, feeling that our training is inadequate compared to the others we follow on Strava and social media.

I'd encourage you to tune out those messages and tune into the reasons you chose running long distances on trails in the first place: because it's healthy, beautiful, adventurous, and it makes you feel better. It's motivating and rewarding to train for an ultramarathon. And it's relatively cheap and simple, especially compared to gear-intensive sports like skiing or cycling. Just lace up your shoes-it's OK if those shoes are designed for road running!-and find your way to some dirt path somewhere, then go.Don't Let Perfect Be the Enemy of Good

During the many years I coached runners, the most difficult-to-coach clients tended to share a perfectionist streak that made them research the heck out of the sport and ask all sorts of questions, ranging from foot strike to electrolytes. Paradoxically, they often skipped workouts, or on race day, they DNFed. I suspect these high-achievers spread themselves too thin to fit in their training, plus they wanted each workout and race to be planned and executed to an extremely high standard. They couldn't adapt to a "good enough" or "some is better than none" mindset to just get out and get 'er done, and their seriousness sucked much of the joy out of the process.

Coach Liza Howard, a highly accomplished ultrarunner, told me she had a similar experience with some of her athletes. "I've had a lot of 'come to Jesus' talks where I say, 'You just need to get out and run.'" She says they'll send her articles about certain hill workouts to add to their training, or ask what their stride length should be, and she'll reply, "I don't want to talk to you about any doodad unless you start getting at least six hours of sleep." Three Basic Rules

The food writer and journalist Michael Pollan famously distilled all his research into a single line of nutrition advice composed of three short phrases that are rules to follow: "Eat food. Not too much. Mostly plants." 

Could we come up with a similar line of basic advice for our sport? I'll try: Run regularly. Not too fast. Mostly trails.

Run Regularly. 

"Regularly" means consistently and frequently, following a sensible pattern that gradually increases the amount you run over weeks and months, depending on your goals. Carve out time to run at least three, preferably more, times a week, even if it's only for 20 minutes on some days. Sometimes, generally once a week, push the duration of a run to a point that feels challenging and fatiguing. Prioritize a good night's sleep to recover, and make sure you don't stack too many extra-long or hard-effort runs on top of each other so that you can adequately recover from the stress.

"Training is not always exciting, and in some cases, it may even be boring," says competitive ultrarunner Jade Belzburg, who coaches with her partner Nick de la Rosa at Lightfoot Coaching. "How many easy eight-mile runs have I done in the last eight years? Too many to count. And yet, I find these simple, consistent runs are what have made the biggest impact over time."

We don't always need a planned workout or gear to reap the benefits of a run. We just need to break into a run and go.

"Regularly" also suggests naturally and normally. This can be accomplished by paying attention to your internal cues-breath rate, fatigue and sweating-to determine how hard you're running and to find a sustainable effort level that allows you to keep going for the duration of your run, ideally with more joy than stress. 

Howard advises the athletes she coaches to focus on their breathing to determine an appropriate pace and to ignore their watch mid-run, then review the watch's data afterward rather than while running. Not Too Fast. 

This brings us to the next rule: "not too fast." Most of your runs should be at a steady "tortoise" pace that feels sustainable and allows you to talk in full sentences. Running in the aerobic zone (less than 80 percent of your max heart rate, or, put simply, at an effort level that allows you to talk) has numerous benefits and develops your aerobic energy system for long-distance running. If you get so winded running up a hill that you gasp while trying to speak, then downshift to hiking. 

"Learn the rate of perceived exertion"-a scale of 1 to 10, with 10 being maximum unsustainable effort and speed-"and keep most runs at what feels like an easy pace of 4 to 6," advises de la Rosa. The beauty of the rate of perceived exertion is that you follow your body's cues, not your watch's pace or heart rate reading. 

Some high-intensity workouts with bursts of faster running are beneficial for any runner, to boost cardiovascular fitness and develop quicker leg turnover for speed. Hence, most runners fit some form of speedwork into their weekly routine. But most running should feel relatively slow and easy.

Mostly Trails. 

OK, so why the final rule: "mostly trails"? The inherent variability and enjoyment of trail terrain can help you accomplish the first two points-to run more regularly and intuitively, and not too fast. If you're an urban dweller in a flat region who can only get to a trailhead occasionally, don't despair. Run wherever is most convenient and motivating, and try getting creative using stairways or a treadmill's incline to simulate hills.

Stay Safe, Simply

After you purchase the most basic and essential piece of gear-your running shoes-you'll face decisions about clothing, gear, hydration, and fueling. These aspects of trail running quickly become expensive and complex. To simplify, ask yourself, what do I need to stay safe? 

The riskiest, most potentially life-threatening scenarios of trail running involve getting too hot (heat stroke) or too cold (hypothermia), dehydration or overhydration without adequate sodium (hyponatremia), getting lost, or getting hurt and not being able to get help. Start by planning your clothing, gear, and hydration now to avoid those scenarios in the future. 

Use layers of clothing to regulate your body temperature and to provide sun and wind protection. A lightweight, breathable wind shell that repels rain can be a trail runner's best friend. Investing in gear such as a headlamp and a GPS tracker with an SOS button (in case you're out after dark or in the backcountry out of cell range) are wise investments for mountain runners, as is a basic first aid kit.

Carry plenty of water, along with some form of electrolytes such as salty snacks or tabs that dissolve in fluid, to replace fluids and salt you lose through sweating. Drink to thirst and do "the spit test" to determine if you're hydrating adequately. Is your mouth too dry to easily form spit? Then you need to drink! 

You'll need something to carry your gear and hydration. As with shoes, a comfortable hydration vest or waist pack is a highly individualized choice. Try some on, read reviews, and look for bargains such as sales on last year's models.Tips to Fill Your Tank

Eating before, during, and after a longer run is vital, too, but it's more of a performance matter and rarely a safety issue. If you bonk from low blood sugar or puke, you'll still have enough stored energy in the form of fat to keep slogging through your run. As long as you're adequately hydrated, you'll be OK when you get home, or to the next aid station in a race, where you can regain some calories. You just won't run well or feel good, so let's avoid that scenario with proper fueling! 

The amount and type of food you should consume mid-run depends on your fitness, body size, and the intensity and duration of your outing, so you'll need to experiment to find what works for you.

Generally speaking, you don't need to consume calories during everyday lower-intensity runs that are shorter than about 90 minutes, as long as you start your run with a "full tank" from healthy and satisfying eating throughout the day. Don't forget to refuel post-run, to restore the burned energy. Nonetheless, it's wise to carry a simple snack such as an energy gel on any run, and use it if you feel weak, or in case you end up on the trail longer than expected.

For runs and races that go from several hours to a full day, aim to eat around 200 calories per hour after the first hour. Don't demonize carbs, as they're your best energy source mid-run. Whether simple sugars from gels and sports drinks or a picnic-like buffet of sweet and starchy snacks, what works best for you during a long run can depend on many factors, including your stomach and palate. The best advice I got for parenting my two kids also applies to mid-ultra fueling: "Do what works!"

In addition to trying specialized gels and powders on the market, I also encourage you to experiment with everyday options on longer trail runs that are available from any grocery store, including potato chips, trail mix, a banana, or a good ol' PB&J. For sugar, try a cookie or some candy. 

Most of all, try to remember that food is an athlete's fuel and friend, and it's best to eat a variety of food in quantities that leave you feeling truly satisfied. Runners who develop an adversarial or overly controlling relationship with food are doomed to suffer negative consequences in the long run, literally and figuratively. Ultimately: don't overthink it, and do what works best for you. 

Ethiopia’s Fotyеn Tesfay Haylu delivered one of the most remarkable women’s half-marathon performances ever seen on American soil on Sunday, powering to a commanding victory at the 2026 Buenos Aires Half Marathon in Argentina in 1:03:57.

Running with exceptional confidence and strength, Tesfay took control of the race and produced a superb solo performance to rewrite the event record. Her breathtaking run also carried historic significance, as she became the first woman to break the 64-minute barrier for the half marathon in the Americas, producing what is being celebrated as the fastest women’s half-marathon performance ever recorded on the continent.

The Ethiopian star was in a class of her own, crossing the finish line more than a minute clear of Turkey’s Nevin Can, who finished second in 1:05:06. Another Turkish athlete, Selin Can, completed the podium in third place with 1:05:11, as the leading trio all produced strong performances on the fast streets of Buenos Aires.

Kenya also featured prominently in the top positions, with Irene Jepchumba Kimais taking fourth in 1:06:04, followed by Sheila Chepkirui in fifth with 1:06:13. Magaret Akidor Ngathike finished sixth in 1:06:46, while fellow Kenyan Deborah Samum claimed seventh place in 1:08:32.

Brazil’s Nubia de Oliveira Silva was eighth in 1:11:13, while Argentina’s Sofia Luna and Dahyana Juarez rounded out the top 10 with times of 1:11:21 and 1:11:28, respectively.

Top 10 Women – 2026 Buenos Aires Half Marathon

1. Fotyеn Tesfay Haylu (Ethiopia) – 1:03:57

2. Nevin Can (Turkey) – 1:05:06

3. Selin Can (Turkey) – 1:05:11

4. Irene Jepchumba Kimais (Kenya) – 1:06:04

5. Sheila Chepkirui (Kenya) – 1:06:13

6. Magaret Akidor Ngathike (Kenya) – 1:06:46

7. Deborah Samum (Kenya) – 1:08:32

8. Nubia de Oliveira Silva (Brazil) – 1:11:13

9. Sofia Luna (Argentina) – 1:11:21

10. Dahyana Juarez (Argentina) – 1:11:28

For Tesfay, it was far more than a race victory. Her 1:03:57 performance was a statement of extraordinary quality, combining speed, endurance and remarkable solo running to produce a landmark result in Buenos Aires. In a race that will be remembered for years to come, the Ethiopian did not simply win—she redefined what was thought possible for women’s half-marathon running in the Americas.

Ethiopia’s Yomif Kejelcha produced one of the most extraordinary performances in road racing history on the streets of Buenos Aires, Argentina, reclaiming the half marathon world record with a sensational 56:51 performance at the 2026 Buenos Aires Half Marathon.

The former world record-holder delivered a breathtaking exhibition of speed and endurance to take 29 seconds off the previous pending mark of 57:20, set by Uganda’s Jacob Kiplimo and takes a huge chunk from his own former official world record. Kejelcha's new performance is pending the standard ratification procedures, but if officially ratified, it will return the world record to the Ethiopian star and mark another remarkable chapter in the evolution of the event. 

Kejelcha's achievement is particularly significant because the 57-minute barrier had already been broken before. Jacob Kiplimo had previously run under 57 minutes, clocking 56:42 that was not ratified demonstrating that the once-unthinkable barrier was possible. Kejelcha, however, has become the second man to run under 57-minute barrier who now returns to the top of the all-time rankings with another historic performance in Buenos Aires.

The Ethiopian's race was remarkable not only for the final time but also for the way he built his performance. He covered the opening five kilometres in 13:44 before reaching 10km in 27:18. Rather than slowing, Kejelcha accelerated through the middle stages, passing 15km in 40:39 and 20km in 54:02 as he continued to push the limits of elite road racing.

By the time he reached the finish line, Kejelcha had completed the race at an extraordinary average pace of approximately 2:42 per kilometre, producing one of the most astonishing sustained efforts ever witnessed in distance running. His stunning run sent a powerful message to the athletics world and further strengthened his status as one of the most formidable distance runners of his generation.

Behind the record-breaking champion, Ethiopia completed a dominant clean sweep of the men's podium. Tadese Worku Gebresilase claimed second place in 59:18, while Bereket Nega Batebo secured third in 1:00:17, giving Ethiopia a memorable one-two-three finish in the Argentine capital.

Kenya’s Jonathan Kipkoech Kamosong finished fourth in 1:00:20, followed by compatriot Simon Maywa in fifth with 1:00:55. Argentina’s Ignacio Erario gave the home supporters plenty to celebrate with an impressive sixth-place finish in 1:00:57, breaking the one-hour barrier in front of an enthusiastic local crowd.

Dillon Kipyeko of Kenya finished seventh in 1:01:07, with Robert Kiprop Koech eighth in 1:02:01. Mexico’s Julio Ortiz Ponce took ninth place in 1:03:17, while Colombia’s Jimmy Gómez completed the top 10 in 1:03:34.

The Buenos Aires Half Marathon will now take its place in the history books as the scene of a truly extraordinary breakthrough. For Kejelcha, this was more than just another victory. It was a spectacular return to the top, reclaiming a world record he had previously held and once again rewriting the limits of the half marathon.

The 56:51 performance remains pending ratification, but Yomif Kejelcha's run has already delivered one of the defining moments in the history of road racing.

Kenya delivered another commanding display of distance-running excellence at the Antrim Coast Half Marathon, with Isaia Lasoi leading a memorable Kenyan clean sweep of the men's podium in a race packed with world-class performances.

Lasoi emerged victorious after a thrilling battle at the front, crossing the finish line in a superb 58:26 setting a new course record. His winning performance underlined his strength and speed over the half-marathon distance, but he was made to work all the way by fellow Kenyan Daniel Mateiko, who finished just three seconds behind in 58:29 after an electrifying duel for the title.

The contest between the two leaders produced one of the standout moments of the race, with both athletes pushing deep into elite territory as they fought for victory. In the end, Lasoi found just enough to secure the win, while Mateiko's narrow defeat highlighted the remarkable depth and quality of Kenya's leading distance runners.

Vincent Kipkorir completed the Kenyan sweep, taking third place in 1:00:38 to ensure that all three places on the podium belonged to Kenyan athletes. Samwel Chebolei added further Kenyan strength to the results, finishing fourth in 1:01:01, while Amos Langat was also among the leading finishers.

The international field featured several prominent names. Australia's Jimmy Whelan produced a strong run, while Ethiopia's Yismaw Dillu featured among the front group. American marathon star Galen Rupp also delivered a notable performance, clocking 1:01:29 in another competitive outing for the experienced distance runner. Former world-class track and road athlete Edward Cheserek was also among the top finishers.

Lasoi's 58:26 victory, however, was the defining performance of the day. Together with Mateiko and Kipkorir, he gave Kenya a perfect podium and another emphatic reminder of the country's extraordinary strength in elite road running.

The Antrim Coast Half Marathon once again provided a fast, competitive stage for some of the world's finest distance runners, but when the decisive moments arrived, it was Kenya that owned the podium.

One of the most iconic milestones in the history of ultramarathon running is drawing closer, with entries for the historic 100th edition of the Comrades Marathon set to open on Tuesday, 25 August 2026.

The Comrades Marathon Association has officially announced a detailed entry process for the 2027 race, which will unfold in three stages and give runners around the world the opportunity to secure their place in what promises to be one of the most significant editions ever held of The Ultimate Human Race.

The announcement followed the official launch of the 2027 Comrades Marathon on Wednesday, 19 August, when the centenary campaign, “The Greatest Story Ever Run,” was unveiled alongside a special logo created exclusively for the landmark 100th edition.

The launch also revealed several major highlights for the Centenary Race. The historic event will take place on Sunday, 13 June 2027, and will be a Down Run, with 28,000 places available. The entry process will include a ballot, while the race will offer a record R8.919 million in prize money. Organisers have also set an ambitious goal of raising R10 million for the Amabeadibeadi charities, adding an important charitable dimension to the centenary celebrations. One of the defining moments of the launch was the unveiling of the special Centenary mark, created to commemorate this extraordinary milestone in the history of the race.

The entry process begins on 25 August at 10:00 a.m. SAST, when entries open for Green Number runners, Yellow Number runners and Amabeadibeadi charity entrants.

The next phase follows on 2 September at 10:00 a.m. SAST, when entries open for Comrades Marathon Association members. This window will remain open for 72 hours or until the available entry allocation is filled, with places offered on a strictly first-come, first-served basis.

For general entrants, the process will move to a ballot system. General entries open on 9 September at 10:00 a.m. SAST, with runners able to enter the ballot until it closes on 22 September at 4:30 p.m. SAST. The ballot draw is then scheduled to take place on 23 September.

Several other crucial dates will shape the road to the historic race. The substitution period will run from 15 to 31 March 2027, while 3 May 2027 is the final deadline for runners to submit their qualifying performances, seeding information and other required entry details.

To qualify for the 2027 Comrades Marathon, runners must complete a 42.2km marathon in under five hours between 15 June 2026 and 3 May 2027.

The journey will finally culminate on Sunday, 13 June 2027, when thousands of runners are expected to line up for the historic 100th edition of the Comrades Marathon.

The 2027 race will represent a remarkable moment for the legendary South African ultramarathon. For more than a century, the Comrades Marathon has captured the imagination of runners and spectators with its extraordinary test of endurance, determination and human spirit. Its centenary edition will celebrate the generations of athletes who have faced its demanding roads, conquered its challenges and helped build one of the world's most respected endurance events.

For runners dreaming of becoming part of this historic occasion, the road to Comrades 2027 is now clearly marked. From the opening of entries in August 2026 to race day in June 2027, every deadline will matter.

The Greatest Story Ever Run is preparing for its most historic chapter yet.

American sprint standout Sam Blaskowski is taking steps toward an international future with Poland after uncovering a powerful connection to his family's ancestral homeland.

The 23-year-old sprinter, who has established himself as one of the fastest Americans of his generation with a personal best of 9.89 seconds in the 100 metres, has begun the process of obtaining Polish citizenship with the aim of eventually representing Poland in international competition.

Blaskowski's connection to the country traces back through his great-grandparents, Franciszek and Julian Błaszkowski, who emigrated from Poland to the United States in 1905. Their journey more than a century ago has now opened an unexpected new chapter for their descendant, whose athletic ambitions could soon carry the Błaszkowski name back onto the international stage under Polish colours.

The sprinter has already received support from the Polish Athletics Association as he works through the citizenship and eligibility process. Should his transfer of allegiance be completed, Blaskowski could become a significant addition to Poland's sprint programme.

His credentials certainly make the prospect an exciting one. In addition to his sub-10-second speed over 100 metres, Blaskowski owns a personal best of 19.93 seconds in the 200 metres, demonstrating the kind of versatility that could prove valuable both individually and in Poland's 4x100m relay squad.

For Blaskowski, however, the move is about more than simply changing national colours. It represents an opportunity to reconnect with his family's heritage while pursuing his ambitions at the highest level of the sport.

With his sights set on becoming part of Poland's international sprint team and competing for relay medals, Blaskowski's journey from discovering his Polish roots to potentially representing the country of his ancestors could become one of the most fascinating allegiance stories in world athletics.

A century after Franciszek and Julian Błaszkowski left Poland for America, their family's story may now be coming full circle—this time at full sprint.