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. 

The future of American distance running may have just announced itself.

Luke Surface, an 8th-grade student-athlete from North Raleigh Christian Academy in Raleigh, North Carolina, delivered a performance that stunned the track and field community after taking on some of the nation’s best high school runners at Nike Outdoor Nationals.

Competing at the legendary Hayward Field in Eugene, Oregon — one of the most iconic venues in American distance running — Surface lined up in the boys championship 5,000 meters against a field dominated by high school seniors, including several athletes preparing to compete at the NCAA Division I level.

Despite being one of the youngest runners in the race, the 14-year-old held his own against the elite competition, finishing eighth in an incredible 14:25.88. The performance set a new national middle school record, averaging approximately 4:39 per mile for more than three miles.

That kind of time is fast enough to win many high school state championships across the United States and meets qualifying standards for several major NCAA Division I conference competitions — a remarkable achievement for a runner who has not yet entered high school.

But Surface’s historic 5,000m performance was only the latest chapter in a season filled with record-breaking moments.

Earlier in May, he clocked 8:52.03 for 3,200 meters at the NCISAA Division I State Championships in North Carolina, breaking another national middle school record. His converted two-mile time of 8:55.12 surpassed the previous world-best mark for a 14-year-old age group, previously held by Vincent Recupero.

During the previous cross-country season, Surface also made headlines when he ran 15:12 at the adidas XC Challenge, finishing second while competing against runners who were several years older.

Across cross country, two miles, and the 5,000 meters, Surface has continued to prove that his talent is far beyond his age group. While he still has four years of high school competition ahead before reaching the college level, his performances have already placed him among the most exciting young distance runners to watch.

The American high school 5,000-meter record currently stands at 13:32, set by Lex Young in 2023 — a mark Surface is not yet close to challenging. However, his remarkable progression at such a young age has caught the attention of the running world, with many eager to follow how far his extraordinary journey can go.

For now, Luke Surface remains an eighth grader rewriting the record books — and his story is only beginning.

DOHA, Qatar – Ethiopian distance running is once again making a powerful statement on the global stage. Following the Doha Diamond League meeting, Ethiopia has achieved a remarkable clean sweep of the women's 3000m/5000m standings, occupying all eight leading positions in one of the most competitive disciplines in world athletics.

Leading the charge is Likina Amebaw, who sits comfortably at the top of the rankings with 22 points. Close behind is fellow Ethiopian star Freweyni Hailu on 14 points, while Medina Eisa occupies third place with 12 points. The dominance continues through the rest of the leaderboard, with Senayet Getachew, Hawi Abera, Aleshign Baweke, Marta Alemayo, and Bernesh Dessie completing an extraordinary Ethiopian monopoly of the standings.

The achievement highlights Ethiopia's exceptional depth in women's distance running, where a new generation of athletes continues to emerge and challenge for global honours. Rather than relying on a single standout performer, Ethiopia has assembled a formidable squad capable of controlling races and collecting points across multiple Diamond League meetings.

While the current standings paint a picture of complete Ethiopian supremacy, the battle for the Diamond League title is far from over. Several meetings remain on the road to the season finale, leaving plenty of opportunities for rivals to close the gap and for positions within the Ethiopian contingent to shift dramatically.

For now, however, the spotlight belongs firmly to Ethiopia. The East African powerhouse has transformed the women's 3000m/5000m standings into an all-Ethiopian affair, sending a clear message to the rest of the world that the race for Diamond League glory will likely run through Addis Ababa.

The question now is whether Likina Amebaw can maintain her advantage and finish the season as the overall leader, whether Freweyni Hailu or Medina Eisa can mount a successful challenge, or whether another athlete will produce a late-season surge to rewrite the script.

One thing is certain: the road to the Diamond League Final promises a fascinating battle among some of the finest distance runners on the planet.

Kenyan athletics superstar and world champion Beatrice Chebet has officially entered a beautiful new chapter in her life after welcoming a baby boy.

The 26-year-old track sensation, born on 5 March 2000, has built a remarkable legacy as one of the greatest distance runners of her generation. Chebet is a world record holder in the 5000m, 10,000m and road 5km, with a career decorated by historic victories on the biggest stages.

She made history at the 2024 Summer Olympics by winning gold medals in both the 5000m and 10,000m, before achieving the same remarkable double at the 2025 World Athletics Championships. Her medal collection also includes a 5000m silver medal at the 2022 World Athletics Championships and bronze at the 2023 World Athletics Championships.

Beyond the track, Chebet has also dominated cross country, becoming a three-time world champion after winning the junior title in 2019 and senior titles in 2023 and 2024. She has also claimed major 5000m victories at the 2018 World U20 Championships, 2022 Commonwealth Games and the 2022 African Championships in Athletics.

Now, the Kenyan star is celebrating a different kind of milestone — becoming a mother.

Sharing the joyful news, Chebet introduced her newborn son with a heartfelt message filled with love and excitement:

“Tiny hands, tiny feet, and a love so big! A beautiful new chapter begins. Welcome to our world our sweet little baby boy!”

The arrival of her son marks a special moment away from competition, as the world champion embraces motherhood while carrying the pride of a nation that has watched her achieve greatness.

Messages of congratulations have poured in from fans and the athletics community, celebrating the new chapter for one of Kenya’s most successful athletes.

As Beatrice Chebet adds motherhood to her list of remarkable achievements, the champion now begins a new journey filled with love, joy, and unforgettable moments with her baby boy. 

Jake Wightman delivered a masterclass in championship racing as he surged to the men's 800m title at the UK Athletics Championships, holding off a determined challenge from Ben Pattison in a thrilling finish.

In a race defined by patience, positioning, and precise execution, Wightman waited for the perfect moment to strike before unleashing his finishing kick down the home straight. The former world champion crossed the line in 1:45.40, just doing enough to edge Pattison and secure the national crown.

The contest lived up to expectations, bringing together two of Britain's finest middle-distance talents in a tactical battle where every move carried significance. With the pace controlled through the early stages, the field remained tightly packed, setting the stage for a dramatic final lap.

As the bell rang, the intensity immediately rose. Pattison looked poised to seize control and pushed hard in the closing metres, but Wightman's experience and race awareness proved decisive. Drawing on years of competing at the highest level, he maintained his composure under pressure and found the extra gear required to stay ahead when it mattered most.

The victory marks another significant chapter in Wightman's decorated career and serves as a timely statement of intent as the international season gathers momentum. More importantly, it showcased the qualities that have made him one of Britain's most respected middle-distance athletes — tactical intelligence, resilience, and an ability to deliver in the biggest moments.

For Pattison, the narrow defeat will provide encouragement rather than disappointment. His performance confirmed his growing status among Britain's elite 800m runners and highlighted the depth of talent currently thriving in the event.

But on this occasion, the spotlight belonged to Wightman. In a race where the margins were razor-thin, he executed his plan to perfection and walked away with the UK Athletics Championship title.

Remember the name Gout Gout.

At just 18 years old, the Australian sprint prodigy is already commanding global attention and fueling conversations about the future of track and field. In a sport constantly searching for its next superstar, Gout is rapidly emerging as one of the brightest talents the world has seen in years.

His latest statement came at the prestigious Ostrava Golden Spike meeting, where he stepped onto the track alongside some of sprinting's biggest names, including reigning world champion Noah Lyles. Far from being overwhelmed by the occasion, the teenager delivered a composed and confident performance, finishing third in the 150m in 14.96 seconds against two of the fastest athletes on the planet.

Yet impressive as that performance was, it is not the result that has the athletics community buzzing most.

Earlier this year, Gout stunned the sprinting world by clocking an astonishing 19.67 seconds for 200m, setting a new world Under-20 record. The performance instantly elevated him from promising prospect to genuine phenomenon.

What makes the achievement even more remarkable is the historical context. At the same age, Gout was faster than sprint legend Usain Bolt. Comparisons to the Jamaican icon are inevitable, not because records demand them, but because the raw numbers are impossible to ignore.

Of course, Gout's journey is only beginning. Like any young athlete, he still has room to grow, refine his craft, and gain valuable experience at the highest level. The road from teenage sensation to global champion is rarely straightforward.

But there is no denying the extraordinary potential that lies within him.

His speed, composure, and ability to perform under pressure have already marked him out as one of athletics' most exciting young stars. More importantly, he possesses the kind of talent that inspires belief that a new era of sprinting may be on the horizon.

The sport has always thrived on rivalries that capture the imagination of fans across the globe. With established champions such as Noah Lyles currently leading the way, the emergence of Gout Gout adds an intriguing new chapter to sprinting's future.

The next great rivalry may already be taking shape.

And one of its leading figures is still only a teenager.

For now, the message is simple: remember the name Gout Gout. The future is arriving faster than anyone expected.