Running News Daily

Runners have long been told the cooldown is essential. Coaches swear by it, magazines promote it, and influencers call it a “game changer.” But how important is it, really?

What the Research Actually Says

Studies show that cooling down does not reduce injury risk and doesn’t prevent soreness. DOMS happens because of muscle damage during hard training—something a cooldown can’t reverse. Strength work helps injury prevention far more.

So Why Do Coaches Still Recommend It?

Because cooldowns do offer a few real-world benefits:

• Faster lactate clearance:

Easy jogging or walking helps flush out lactate from intense workouts, making your legs feel better in the short-term.

• Calms the nervous system:

High-intensity running activates the fight-or-flight response. A cooldown helps your body return to a relaxed state—useful if you run at night or head to work right after training.

• It feels good:

For many runners, ending with a gentle transition makes the session more enjoyable and helps shift into recovery mode.

Bottom Line

Skipping the cooldown isn’t harmful. You won’t raise your injury risk or sabotage your fitness.

But if you can spare five to ten minutes?

It’s still worth doing. A short walk or jog can help your legs feel better, settle your breathing, and give your mind a chance to unwind—small benefits that add up in a busy world.

Kenya's rich history in the 800 metres has produced some of the finest middle-distance athletes the world has ever witnessed. Across different generations, extraordinary talent, resilience and excellence have transformed the nation into a global powerhouse in the two-lap event. From world records and Olympic triumphs to groundbreaking achievements and inspirational coaching, four remarkable athletes stand out as enduring symbols of Kenya's golden era.

Leading the list is David Rudisha, the undisputed king of the men's 800 metres. His name is synonymous with greatness after redefining what was thought possible over two laps. A two-time Olympic champion and two-time world champion, Rudisha reached the pinnacle of the sport at the London 2012 Olympic Games, where he produced one of the greatest performances in athletics history. His breathtaking world record of 1:40.91, set from the front without the aid of a pacemaker, remains unbeaten and continues to inspire generations of middle-distance runners around the world.

Sharing that unforgettable London final was Timothy Kitum, whose remarkable breakthrough captivated the athletics world. At just 18 years old, he delivered a sensational performance to claim the Olympic bronze medal in a personal best of 1:42.53, a time that still stands as Kenya's national under-20 record. Although he later stepped away from elite competition, Kitum has remained closely connected to the sport, proudly supporting his wife, multiple Olympic champion Faith Kipyegon, as she continues to build one of the greatest careers in middle-distance running history.

On the women's side, Janeth Jepkosgei broke new ground for Kenyan athletics by becoming the country's first female World Champion in the 800 metres. Affectionately known as the "Eldoret Express," she captured the world title in Osaka in 2007 before adding an Olympic silver medal at the Beijing Games in 2008. Her influence, however, extends well beyond the medals she won. After retiring from competition, Jepkosgei dedicated herself to coaching, helping nurture a new generation of Kenyan middle-distance stars.

Among those who benefited most from her guidance was Eunice Sum. Under Jepkosgei's mentorship, Sum blossomed into one of the world's finest 800-metre athletes, winning the World Championship title in Moscow in 2013 before adding a bronze medal at the 2015 World Championships. Her rise from promising youngster to global champion stands as a powerful testament to the value of mentorship and the enduring strength of Kenya's middle-distance tradition.

Together, these four icons represent far more than medals and records. They embody the passion, discipline and relentless pursuit of excellence that have made Kenya the benchmark in the 800 metres. Their achievements have inspired generations of athletes, while their legacy continues to shape the future of Kenyan middle-distance running. From world records and Olympic glory to championship titles and coaching excellence, they remain enduring symbols of one of the greatest eras in the history of the 800 metres.

Jake Wightman has been forced to withdraw from the men's 800m at this weekend's London Diamond League after admitting his body has taken longer than expected to recover from his demanding outing in Monaco.

The 2022 World 1500m champion had been scheduled to race in front of a home crowd, but has opted to put his long-term goals ahead of a single appearance, choosing not to risk his fitness with two major championships still to come later this season.

Wightman's decision follows an outstanding performance at the Monaco Diamond League, where he stepped up to the rarely contested 1000m and produced a lifetime best of 2:12.77. The British middle-distance star finished second behind Kenya's Emmanuel Wanyonyi, who delivered a sensational 2:11.83 to break the long-standing world record in one of the finest races of the season.

Despite the confidence gained from that performance, Wightman revealed that the physical demands of the race have required a longer recovery period than anticipated, making it impossible to compete at his best in London.

"I don't want to compromise the two home championships we have coming up this season," Wightman explained.

"I always love racing in London, so it's a real shame, but I hope I can make it up to British fans in the coming weeks."

His withdrawal is another setback for the London Diamond League, which has already seen several high-profile athletes pull out because of illness or fitness concerns. Nevertheless, Wightman's decision reflects a measured approach as he focuses on arriving in peak condition for the championship races that matter most.

While British fans will miss the opportunity to cheer on one of their most accomplished middle-distance runners this weekend, Wightman's priority remains clear: protecting his health now in pursuit of success on the biggest stages later this season.

Olympic 800m champion Keely Hodgkinson has reached another landmark in her remarkable career, this time beyond the track, with the launch of her first-ever signature Nike Running collection. The highly anticipated range celebrates the British middle-distance star's rise to the pinnacle of world athletics while reflecting the personality, determination, and elegance that have defined her journey.

Designed in close collaboration with Nike, the collection showcases a premium lineup of performance footwear and apparel inspired by Hodgkinson's achievements and her unmistakable sense of style. The footwear range includes the Nike Vomero Plus, Pegasus 42, Vaporfly 4, and Victory 2 spike, offering options for everyday runners, elite racers, and track specialists alike.

Complementing the shoes is a selection of AeroSwift and Nike Pro Sculpt apparel, engineered to deliver elite-level performance while maintaining a sleek, modern aesthetic.

The collection is distinguished by its striking black and metallic gold colour palette—a combination chosen to represent excellence, confidence, and championship success. Adding a personal touch are detachable "KH" charms and Hodgkinson's signature tornado logo, symbolic of the explosive speed and relentless drive that have made her one of the world's premier middle-distance runners.

Rather than simply lending her name to the project, Hodgkinson played an active role throughout the creative process, working alongside Nike's design team to ensure every detail reflected her identity both as an athlete and as an individual. From the styling to the performance features, the collection has been shaped by her vision, making it a genuine extension of her career and personality.

The launch marks another significant milestone for the Olympic champion, joining an exclusive group of athletes whose accomplishments have earned them a signature collection with one of the world's leading sportswear brands. It also underscores her growing influence beyond competition, inspiring the next generation of runners through innovation, style, and performance.

The Keely Hodgkinson x Nike Running Collection is available worldwide from July 16, giving fans and athletes across the globe the opportunity to experience a range designed by one of track and field's brightest stars.

Some moments transcend sport, reminding fans that greatness recognizes greatness.

That was the scene during the FIFA World Cup semifinal between Spain and France, where American sprint star Noah Lyles and Jamaican icon Usain Bolt delighted fans with a memorable courtside encounter. Lyles seized the opportunity to snap a selfie with the fastest man in history, creating a picture that instantly resonated across the sporting world.

While football commanded the spotlight on the pitch, two of track and field's biggest names stole a memorable moment off it. The photograph brought together two athletes whose careers have helped shape different eras of sprinting—Bolt, the undisputed legend who redefined speed with his eight Olympic gold medals and world records in the 100m and 200m, and Lyles, the world record holder in 150m and modern-day sprint sensation carrying the sport into a new generation.

For Lyles, the selfie represented more than a simple photograph. It symbolized respect for the man who inspired countless young sprinters around the globe, including many of today's elite athletes. Bolt's dominance transformed athletics, while Lyles has emerged as one of the sport's biggest personalities, combining world-class performances with charisma and confidence.

The meeting served as a powerful reminder of the bond that exists among champions. Although they belong to different competitive eras, both have become global ambassadors for athletics, drawing new audiences to the sport through their achievements and larger-than-life presence.

As Spain and France battled for a place in the World Cup final, fans were equally captivated by the sight of sprinting royalty sharing a light-hearted moment. It was a celebration of excellence, mutual admiration, and the enduring legacy of athletics.

When legends meet, the result is more than just a selfie—it becomes a timeless image that connects generations of greatness.

Just days before becoming a mother, Kylie Mantz delivered one final athletic statement that has captured the admiration of the running world.

At 38 weeks pregnant, Mantz stepped onto the track in Provo, Utah, for an all-out mile effort, proving that pregnancy and elite-level determination can coexist when guided by experience, careful preparation, and medical awareness.

With pacemakers setting the rhythm and a film crew documenting the remarkable occasion, Mantz covered the mile in an impressive 5:26.2 at an altitude of 1,402 metres (4,600 feet). Adjusted for elevation, the performance is roughly equivalent to 5:22 at sea level—an extraordinary achievement for an athlete just days away from giving birth.

Watching proudly from the sidelines was her husband, Conner Mantz, the North American marathon record holder, whose own career has made him one of the continent's premier distance runners. Together, the couple has shared an unforgettable chapter that has blended family life with athletic excellence.

Reflecting on the moment, Kylie wrote on Instagram:

"We started this pregnancy with a marathon, we're ending it with a mile."

The statement is far more than a poetic caption—it tells the remarkable story of her pregnancy.

Last November, Kylie made her marathon debut at the Two Cities Marathon in Fresno, California, where she claimed victory in 2:43:49. Only after crossing the finish line did she discover that she had unknowingly completed the entire race while pregnant, making the triumph even more memorable.

Her rise in competitive running has been equally inspiring. Although she had always been active, Kylie only began training seriously after marrying Conner in 2022. Her rapid improvement saw her earn a place as a walk-on athlete with the BYU track and cross-country programme in the spring of 2025.

She quickly established herself with standout performances, recording 34:57 for the 10,000 metres and 16:49 for the 5,000 metres, signalling her emergence as one of the sport's promising distance runners.

Pregnancy, however, did not bring her athletic ambitions to a halt. Under careful supervision, she continued training while listening closely to her body, ultimately deciding to celebrate the final weeks before motherhood with a memorable mile on the track.

After crossing the finish line, Mantz reflected on the experience with her characteristic positivity.

"I stuck with the girls, I was very aware and I took every lap as a win. One thing I did wrong? I should have done it last week."

Her comments perfectly captured the mindset behind the effort—not chasing records, but embracing every stride as a celebration of strength, resilience, and the incredible capabilities of the human body.

Now, with her due date only hours or days away, the next milestone awaiting Kylie Mantz is no longer on the track but in the delivery room.

Her unforgettable 5:26 mile at 38 weeks pregnant stands as a powerful reminder that every athlete's journey is unique. Combining elite fitness, careful decision-making, and unwavering determination, Mantz has created a moment that will be remembered as one of the most remarkable stories of the year in distance running.