Running News Daily

A quick guide to the scientific credibility and safety of cupping, cryotherapy, and moreAustralian humorist Tim Minchin once said, “You know what they call alternative medicine that’s been proved to work? Medicine.” 

While Minchin’s comment was intended as a joke, there’s a lot of truth to it. Many so-called alternative treatments lack empirical evidence to support them, instead relying on some combination of celebrity and athlete endorsements and pseudoscience. Some alternative therapies are appealing because they’re perceived as new or cutting edge, while others benefit from the aura of thousands of years of use.

So what’s worth trying? After all, the placebo effect—whereby you gain a tangible benefit from merely believing a treatment will work—is very real. Here we cover several popular therapies that some runners swear by and others eschew. In addition to describing the therapy, we answer the most important questions: Does it work? Is it safe? Should I try it?

Cupping

In the 2016 Summer Olympics, countless athletes were seen with round discolorations all over their bodies. Given that one of those athletes was swimmer Michael Phelps, who would go on to win five gold medals that year, widespread interest arose around what these marks meant and how they might have aided Phelps’s performance.

Those marks were the aftereffects of a technique known as cupping. Cupping is the practice of placing glass cups against the skin to form a partial vacuum, which lifts the skin. A form of myofascial decompression, it is believed to stimulate the circulation of blood to the area. 

Cupping can be traced back thousands of years to China, Egypt, and the Middle East. Proponents claim it can help with issues such as pain and inflammation, can improve blood flow, and can assist in the removal of “toxins.”Does It Work?

Advocates are quick to point to Phelps and other world-class athletes who swear by the treatment. Still, the actual mechanism by which cupping therapy is supposed to work is unclear. While some studies have shown benefits ranging from improvements in blood cholesterol levels to pain relief, most peer-reviewed science is not as supportive of the technique’s efficacy. Designing double-blind studies (in which both the investigator and the subject are unaware of whether the technique in question or a placebo is being used) is difficult when researching something like cupping, and most of the evidence used to argue in favor of cupping comes from studies that pair it with another treatment or have other biases. Much of the benefit seen may be attributed to the placebo effect.

Is It Safe?

Other than the telltale bruising, side effects are fairly minimal, though some instances of burning have also been observed.

Should I Try It?

For the most part, the scientific community does not support cupping. Evidence-based practitioners point out that its advocates rely on anecdotal evidence and the placebo effect. Yet while cupping alone is not going to propel you to the next Olympic games, some clinicians keep it in their soft tissue mobilization toolbox. Emmi Aguillard, a physical therapist and running coach, uses a combination of hard, plastic cups and soft, silicon cups in her physical therapy practice. She applies them to help fascia glide more smoothly in areas of the body that have very dense connective tissue such as the IT band. 

Whole Body Cryotherapy

Whole body cryotherapy (WBC) is a technique in which your body is enclosed in a chamber and exposed to extremely cold air for two to four minutes. The term cryotherapy simply means cold therapy, and WBC is, as the name suggests, a means of delivering that therapy to the whole body rather than a localized area, as with an ice pack.

Does It Work?

Advocates claim WBC can help with everything from migraines to weight loss, arthritis pain to mood disorders, low-risk tumors to Alzheimer’s disease. However, the suggestion that its efficacy is any greater or wider ranging than simpler, more traditional administration of cold therapy is dubious at best. Aron Yustein, M.D., a medical officer in the Food and Drug Administration’s (FDA) Center for Devices and Radiological Health, has stated unequivocally that the FDA has not cleared or approved WBC devices as safe and effective to treat medical conditions, no matter what advertisers may have you believe.

A review of research on WBC by sports scientists and public health researchers in Australia and the U.K. failed to find sufficient evidence that WBC reduces self-reported muscle soreness or improves subjective recovery after exercise. In other words, the research just is not there to support this intervention.

Is It Safe?

Rashes, burns, and frostbite are among the potential side effects of WBC. Fatalities have occurred when this therapy is used improperly and unsupervised. For instance, in 2015, a cryotherapy spa worker was using the chamber unsupervised and either accidentally locked herself in or passed out. She was found dead 10 hours later.

Should I Try It?

As with many other showy techniques, there’s a certain “cool factor” to WBC (pun intended). However, there’s reason to be wary of claims that this technique is any more beneficial than an ice pack, ice bath, or other cold therapy that physical therapists, physicians, and athletic trainers have been using for decades.

Acupuncture

Acupuncture is a centuries-old method of treating pain, along with many other ailments, and is considered a staple of traditional Chinese medicine. It involves the insertion of very thin needles through the patient’s skin at specific points on the body. The theory behind acupuncture is that it balances the patient’s chi, or energy, which flows through specific pathways in the body. The insertion of needles into precise areas along this path is said to allow the practitioner to balance that flow.

Does It Work?

As is often the case, it depends whom you ask. On the one hand, acupuncture is widely used not only in Asia but across the United States and elsewhere, including within more conventional medical settings. On the other hand, the vast majority of peer-reviewed studies offer reason for skepticism. Simulated acupuncture, which involves randomly placing needles, rather than inserting them at precise sites, has shown comparable results to traditional acupuncture.

Similarly, studies in which the subject is unable to view the insertion have shown that poking, but not breaking, the skin with toothpicks produces similar results. The Mayo Clinic points out “there’s also evidence that acupuncture works best in people who expect it to work”—which is a strong argument for the placebo effect.

Is It Safe?

When working with a certified practitioner who uses sterile needles, acupuncture is safe. There is very little risk of infection, and pain is usually minimal.

Should I Try It?

Many people classify acupuncture in the “what’s the harm?” category. When done by a trained acupuncturist, the answer is almost definitely “no harm.” Whether it will be of any benefit remains an outstanding question.

Infrared Saunas

Traditional saunas have been around for thousands of years. Typically they use charcoal or stones to heat a room, causing anyone shut inside to heat up and eventually sweat. Infrared saunas (or far-infrared saunas) rely on infrared light, which is purported to heat the body from the inside out, therefore requiring far lower temperatures (around 135 degrees Fahrenheit) than in traditional saunas (typically 185 degrees Fahrenheit or more).

Some advocates of infrared saunas suggest that their mechanism is more effective for removal of heavy metals or other “toxins.” Others suggest that the simple fact that it’s more comfortable than traditional saunas allows the user to tolerate it for a longer period of time, thereby increasing its efficacy.

Does It Work?

As with many other health trends, those promoting infrared saunas make vague health claims, reference unnamed “toxins,” and rely heavily on celebrity testimonials. Meanwhile, scientific consensus is equivocal at best. Some studies have shown benefits for chronic health conditions, and some have suggested modest cardiovascular benefits in untrained populations. Some people may also like it to help with heat acclimatization if they’re training for a hot-weather race while living in a cooler climate. However, the notion that a sauna of any type will help you sweat out toxins to any significant degree is not backed by science.

Is It Safe?

If you’re pregnant, lactating, or have cardiovascular disease, you may want to err on the side of being overly cautious and avoid saunas. Otherwise, saunas—infrared or otherwise—appear to be safe.

Should I Try It?

Think of saunas as the “chicken soup” of wellness: You may enjoy them, and they may make you feel a little better, but it’s highly unlikely that they have any magic properties.

The reality is that if a runner is faster than you, it’s likely due to some combination of genetics, training, and experience—not the pills or drinks or jellybeans they’re endorsing. That’s not to say you can’t boost your confidence with certain innocuous practices (lucky socks, anyone?).

After all, the brain is a powerful organ! And science is always evolving, so there may be a real recovery breakthrough on the horizon However, when a new treatment comes across your radar, remember that scientific proof doesn’t come from anecdotes, no matter how numerous or high-profile the source.

Melissa Jefferson-Wooden delivered a sensational performance in Budapest, storming to victory in the women’s 100m at the inaugural World Athletics Ultimate Championship in a breathtaking 10.62 seconds.

The American produced a superb display of acceleration and composure to claim the World Ultimate Championship title while recording the fastest women’s 100m time in the world this year. Her 10.62 mark underlined her exceptional form and placed her firmly at the top of the global sprinting hierarchy.

Jefferson-Wooden controlled the race through the decisive stages and maintained her form all the way to the finish to secure a statement victory against a field packed with championship pedigree. She crossed the line ahead of Olympic champion Julien Alfred, who clocked 10.74 seconds with a -0.2 m/s wind, while Sha’Carri Richardson took third in 10.76.

Women’s 100m Final

1. Melissa Jefferson-Wooden — 10.62

2. Julien Alfred — 10.74 (-0.2 m/s)

3. Sha’Carri Richardson — 10.76

The victory was especially significant given the quality of the opposition. Jefferson-Wooden held her nerve against Alfred and Richardson, two of the most accomplished sprinters of the current generation, to produce the fastest performance in the world this year when it mattered most.

Alfred once again demonstrated her consistency at the highest level by taking silver, while Richardson completed an all-star podium in a race that brought together three of the biggest names in women’s sprinting.

But beyond the time, the title and the celebration, one of the most touching moments came after the race when Jefferson-Wooden embraced her father, Melvin, in an emotional celebration.

Their moment carried a deeply personal meaning. When Melissa was just 17 years old, she donated her stem cells to help her father undergo a bone marrow transplant after he was diagnosed with myelodysplastic syndrome. Years later, the two shared an unforgettable embrace in Budapest after she had become the World Ultimate Champion.

For Jefferson-Wooden, however, the evening was about far more than a medal. It was the culmination of an extraordinary journey, now highlighted by a world-leading 10.62 seconds on one of the biggest stages in athletics.

With the Ultimate Championship title secured and her father by her side, Jefferson-Wooden leaves Budapest with more than being an ultimate champion. She leaves with momentum, confidence and a powerful statement of intent — turning a high-profile showdown into one of the defining sprint performances of her season.

Audrey Werro has added another major title to her extraordinary season, storming to victory in the women’s 800m at the inaugural World Athletics Ultimate Championships in Budapest.

The Swiss star delivered a commanding performance, taking control from the opening gun and refusing to surrender the lead as she powered through an absorbing battle against two of the biggest names in the event.

Werro stopped the clock at 1:55.88 to become the Ultimate Championships 800m champion, producing another statement performance on one of the sport’s newest and most prestigious stages.

Behind her, Great Britain’s Keely Hodgkinson fought her way to second in 1:56.26, while the Netherlands’ Femke Broeders-Bol completed the podium in 1:56.74.

The result once again brought together the same formidable trio that featured on the podium at the European Championships, but Werro again proved to be the athlete who could rise above the challenge when it mattered most.

Her Budapest triumph is the latest chapter in a season that has already included records, a successful Diamond League Trophy defence and European Championship gold. Now, she can add the Ultimate Championships crown to a growing list of accomplishments.

Werro’s consistency has been particularly impressive in an 800m event packed with elite talent. Rather than simply relying on a fast finish, the Swiss athlete showed her authority by taking the initiative from the beginning and maintaining enough strength and composure to hold off Hodgkinson and Broeders-Bol all the way to the line.

The victory also underlined the remarkable depth of the women’s 800m, with three athletes separated by less than a second at the finish. Hodgkinson’s 1:56.26 and Broeders-Bol’s 1:56.74 showed just how fiercely contested the race was, but Werro’s decision to dictate the pace ultimately gave her the decisive advantage.

For Werro, this was more than another medal. It was another opportunity to demonstrate that her rise is no passing moment. On a stage featuring established champions and elite rivals, she once again produced the performance required to claim the biggest prize.

For Hodgkinson, the silver medal adds another major podium finish, while Broeders-Bol once again demonstrated her ability to compete with the very best over two laps.

But the spotlight in Budapest belonged unmistakably to Werro.

With another championship crown secured, the Swiss star has strengthened her claim as the athlete setting the standard in women’s 800m running. This is Audrey Werro’s era — and the rest of the field is chasing.

Busang Collen Kebinatshipi has delivered another sensational performance, storming to victory in the men’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The reigning world champion stopped the clock at an astonishing 43.39 seconds, smashing his own Botswana national record and moving to fifth on the world all-time list.

Kebinatshipi produced a commanding finish to pull away from his rivals and secure the Ultimate Championship title. American star Rai Benjamin finished second in 44.15, while Jereem Richards of Trinidad and Tobago completed the podium in 44.23.

 Men’s 400m

1. Busang Collen Kebinatshipi — 43.39 NR

2. Rai Benjamin — 44.15

3. Jereem Richards — 44.23

The performance is even more remarkable considering that Kebinatshipi had already rewritten the Botswana record just one week ago in Brussels, where he ran 43.40. In Budapest, he lowered that mark by another 0.01 seconds to establish a new national record of 43.39.

That improvement has also propelled the 22-year-old into rare territory. His latest time now ranks him fifth fastest in history over 400m, placing him among an extraordinary group of athletes who have broken the 43.40 barrier.

Kebinatshipi's victory also caps an extraordinary season for the Botswana star. After establishing himself as a global champion, he has continued to demonstrate that he belongs among the very best one-lap runners in the world.

And there is a major reward for his historic night in Budapest: Kebinatshipi walks away as the Ultimate Champion and $150,000 richer.

From another national record to a place among the five fastest 400m runners ever, Kebinatshipi has turned an already remarkable season into something truly special.

Botswana has its latest sprinting superstar — and Kebinatshipi is showing that his ceiling may be even higher than anyone imagined. 

Marileidy Paulino once again proved why she is the undisputed queen of the one-lap event, powering to victory in the women’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The Dominican Republic superstar produced a sensational 49.07 seconds to claim gold, pulling decisively away in the final straight and holding off a fiercely competitive field to extend her remarkable unbeaten run.

Paulino delivered her trademark combination of controlled speed and devastating finishing strength. She remained firmly in contention through the opening stages before unleashing her decisive move down the home straight, where she quickly opened a gap on her closest challengers.

Norway’s Henriette Jæger mounted a strong challenge but could not match Paulino’s finishing speed, crossing the line second in an impressive 49.28. Jamaica’s Nickisha Pryce completed the podium after clocking 49.56, ensuring that three of the world’s leading 400m talents occupied the medals.

The result once again underlined Paulino’s extraordinary consistency at the highest level. She entered Budapest as the world leader after running 48.48 in Paris in June, a performance that also set a Diamond League record. She subsequently remained unbeaten throughout her Diamond League campaign, closing the circuit with a meeting-record 48.64 in Brussels.

Budapest has also become a special venue in Paulino’s career. Three years ago, at the same National Athletics Centre, she captured her first individual world title, marking the beginning of another dominant chapter in her career. She later added Olympic gold in Paris in 2024, further establishing herself among the defining 400m athletes of her generation.

The inaugural World Athletics Ultimate Championship has brought together the sport’s biggest stars in a new winner-takes-the-spotlight format, with Olympic and world champions, Diamond League winners and leading performers competing for ultimate honours.

For Paulino, the occasion once again ended with Ultimate Crown on her arms.

With 49.07 seconds, she did more than win another major 400m title. She delivered another statement of authority, powering through the final straight with the confidence and speed that have made her one of the most dominant figures in modern women’s athletics.

Marileidy Paulino remains unbeaten, remains relentless and, once again, remains the queen of the one lap.

Jakob Ingebrigtsen has made a major decision regarding the remainder of his World Athletics Ultimate Championship campaign, confirming that he will withdraw from the men’s 1500m in Budapest despite producing a sensational performance to win the 5,000m title.

The Norwegian superstar stormed to victory in the inaugural Ultimate Championship 5,000m on Friday night, clocking a season-best 12:59.24 and delivering a devastating finishing kick to defeat Olympic 5,000m champion Cole Hocker and American Parker Wolfe.

Ingebrigtsen’s final 100 metres was arguably the defining moment of the race. The Olympic champion produced a remarkable 12.60-second closing 100m, powering away from the field to secure the $150,000 winner’s prize and underline just how far his fitness has progressed since returning from Achilles surgery.

The victory was particularly significant after what has been an extremely difficult period for the 25-year-old. Earlier in the season, Ingebrigtsen faced serious uncertainty over whether he would even be able to compete at the highest level again. His return has gradually gathered momentum, and his performance in Budapest offered perhaps the clearest indication yet that the Norwegian is rediscovering his formidable racing ability.

But rather than risk pushing his recovering body further, Ingebrigtsen has now opted to step away from the 1500m.

The decision means the highly anticipated showdown with British rival Josh Kerr will not take place in Budapest after all. The two stars had been expected to renew one of the biggest rivalries in modern middle-distance running in the 1500m final.

Instead, Ingebrigtsen is looking beyond the immediate opportunity and towards the bigger picture.

“I’m thinking about 2027… Fitness cannot be faked,” the Norwegian said, signalling that protecting his long-term condition has become more important than chasing another major victory only days after his return to peak-level competition.

The decision comes just one week after an emotionally charged Diamond League Final in Brussels, where Ingebrigtsen finished fourth in the 1500m behind Australia’s Cameron Myers, Kenya’s Phanuel Kipkosgei Koech and American Ethan Strand.

After that race, Ingebrigtsen delivered a fiery assessment of his rivals and questioned the tactics surrounding the pacemaking, particularly involving Hocker. He later acknowledged that there had been “a little too much adrenaline and emotion” when microphones were placed in front of him immediately after the race.

Yet his latest decision shows that beneath the emotion and competitive intensity lies a longer-term strategy.

Ingebrigtsen has already demonstrated that he can compete at an elite level again. His 12:59.24 in Budapest was not simply a victory — it was a statement that the Norwegian remains capable of producing a world-class finish even after months of injury rehabilitation.

Now, however, he is choosing not to gamble with that progress.

For a runner who has spent much of the year fighting his way back from injury, another 1500m race could have offered enormous rewards but also carried unnecessary risk. By withdrawing, Ingebrigtsen is effectively prioritising longevity over one more opportunity for immediate glory.

His message is clear: the comeback is underway, but it will not be rushed.

The 5,000m victory has given Ingebrigtsen confidence, momentum and perhaps, most importantly, proof that his body can once again handle elite competition.

Now comes the harder part — knowing when to stop.

With 2027 already firmly in his sights, the Norwegian has chosen recovery over risk. And after everything he has endured, that could ultimately prove to be one of the most important decisions of his comeback.

Jakob Ingebrigtsen is not walking away from the sport. He is protecting his future in it.