If signing up for a half or full marathon somehow ended up on your bingo card this year, you’ve probably already taken a glimpse at your full training plan and made a mental note of the long runs. The idea of stacking mile after mile can surely elicit a sense of impending doom, especially if this is your first rodeo. But long runs don't have to be the most miserable workout of your week. In fact, it can actually become the very thing that makes race day feel manageable.
We spoke with pro runners fresh off the United Airlines NYC Half, produced by New York Road Runners, and their advice was refreshingly simple. The biggest improvements don't necessarily come from fancy equipment or whatever's blowing up on #RunTok. Rather, it's all about showing up consistently and building mileage as the weeks go on.
Stay Consistent
"Consistency made the biggest difference in my half-marathon time, but that's kind of the sport in general," says Alex Maier, winner of the 2025 USA Half Marathon Championships. "There are days when even I don't want to get up, get out there, and get after it. But you've got to do it. You've got to live long term and build those habits."
The concept of consistency doesn't make for a sexy headline, but there’s something to be said about doing the same things over and over again if you actually want to move the needle forward. Most of us expect to see results right here, right now. When that doesn't happen, it’s easy to throw in the towel, especially in a sport as humbling as running.
Daniel Romanchuk, who won the men’s wheelchair division at the race, agreed with that same sentiment. When he made the move from his home state of Maryland to train with a group out of the University of Illinois, consistency became non-negotiable. He had to show up to training when the coach said so.
For recreational runners without a coach or structured team, that responsibility falls on you. Joining a local run club, syncing schedules with a fellow runner, or simply committing to a standing weekly run helps build the accountability most people need to stay consistent.
Accumulate More Miles
For Rory Linkletter, the second fastest Canadian marathoner ever, the biggest improvements in his half-marathon performance came down to one thing: accumulating more miles each week. Long runs are important, but it’s everything around them that really adds up. The extra miles you log in your Strava bank during the week are what help build your engine.
Running more days per week, even at slower, conversational paces, helps build up your aerobic capacity, improve endurance, and strengthen your body’s ability to handle the demands of race day.
Related: A Pro Marathon Runner Shares the Habits That Make Long Runs Feel Easier
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