Running News Daily

How Athletes Can Bounce Back After Bed Rest Spending a week in bed, à la John Lennon and Yoko Ono, might sound idyllic. But there’s plenty of research showing that the impact on your fitness and health can be brutal. In one 2016 study, young men who spent a week in bed lost 3.1 pounds of muscle, and their VO2 max and maximum strength declined by 6.4 and 6.9 percent, respectively. People spend months, or even years, trying to make gains of that magnitude, but you can lose it in a week.

The picture may be even worse for well-trained athletes. Studies find that those with the highest initial fitness levels suffer the greatest losses during bed rest. Sometimes there’s no avoiding it, though: surgery, injuries, and illnesses—including, notably, COVID—can confine even the fittest athletes to bed. So a new systematic review in the journal Sports Medicine, from researchers Barry Spiering, Jonathon Weakley, and Iñigo Mujika, takes a closer look at how bed rest affects trained athletes, and how to minimize its negative impacts.

The main finding is easy to sum up. A detailed search of four databases turned up an initial batch of 501 studies looking at fitness losses during bed rest, of which a grand total of zero involved highly trained athletes. This isn’t particularly surprising: if you’re a serious competitive athlete, are you going to volunteer for a study that will probably strip you of months of training gains? Still, Spiering’s main takeaway is that scientists should study this question more. If randomized trials aren’t feasible, it should still be possible to take advantage of situations where athletes are forced to take complete rest, for example after surgery, and do some detailed measurements of how quickly their fitness declines and how long it takes to regain.

In the meantime, the researchers did find seven studies involving athletes classified as “Tier 2: Trained/Developmental,” which is a notch above recreationally active, enabling them to extrapolate some tentative conclusions about what happens to more serious athletes.

One key finding was that endurance starts to decline within about three days. The initial rapid decline is associated with a drop in blood plasma volume, while the subsequent gradual decline reflects physical changes in your heart, circulatory system, and muscles. There’s a small body of literature suggesting that you can fight the initial decline by taking in extra fluid and salt to preserve your plasma volume. The studies use a daily dose of 30 milliliters of water and 0.1 grams of salt for each kilogram of body weight (that’s about two ounces of water per pound), starting a week or more before bed rest starts. The evidence for this is intriguing but not yet definitive.

Muscle strength starts to decline within five days. In this case, there’s an initial rapid decline resulting from neuromuscular changes in how signals travel from the brain to the muscles, then a slower decline as your muscles start to shrink. To fight the neuromuscular decline, you can try motor imagery training, which basically involves imagining yourself doing strength training. As far-fetched as this sounds, there’s a robust body of literature showing that it works, including a Scottish basketball team that did imaginary strength training during the initial phases of the COVID lockdown.

To maintain your muscle mass, there are a bunch of possible tactics. You can have a machine move your limbs for hours at a time, use blood-flow restriction, or apply electrical stimulation to your muscles—which helps stave off muscle wasting even in critically ill patients who are comatose. It’s also crucial to get enough protein, particularly because you’ll likely be eating less than usual while confined to bed. Spiering and his colleagues cite a recommendation of 16.5 grams of essential amino acids plus 30 grams of carbohydrate, three times per day. According to muscle researcher Luc van Loon, the most effective way to stimulate muscle growth and maintenance is the combination of ingesting protein and using your muscles—so if you’re able to get out of bed at all, do it when you’re eating, since even shuffling down the hall to the kitchen will help your muscles make better use of the lunch you eat.

There are some other nuances, like the changes in blood pressure and distribution that result from prolonged bed rest. When you’re standing up, gravity pulls your blood down into your legs. When you’re lying down, it gets redistributed to your torso—and your body eventually gets used to that new normal, so that when you finally get out of bed and gravity kicks in, you get a head rush because you don’t have enough blood pressure to keep your brain supplied with oxygen. One countermeasure borrowed from research into how astronauts handle zero-gravity spaceflight is lower-body negative pressure, a complex procedure that basically involves putting your legs into a specially designed box from which the air is pumped out, drawing blood from the core into the legs and simulating the effects of gravity. This is probably more trouble than it’s worth if you’re just in bed for a week with COVID, but is a cool-sounding idea and could be useful for prolonged bed rest.

The final piece of the puzzle is how long you should expect to take regaining your fitness. Given the absence of studies on competitive athletes, it’s impossible to give any firm answers. Studies on non-athletes suggest that it takes about a week to counter the endurance losses of a two-week bed rest, and two weeks to regain neuromuscular function after a four-week break. But it’s possible that athletes, with their higher initial fitness, might take longer to regain those heights. Spiering and his colleagues give a general guideline of two to four weeks of progressive rehabilitation after a break of up to four weeks, but the details will depend on the circumstances and the reason for the break.

All of this is important to competitive athletes who, for one reason or another, get stuck in bed for a few days or more. But it’s also of interest to anyone who plans to get old. The “catabolic crisis” model of aging suggests that muscle mass doesn’t decline smoothly and gradually; instead, we lose disproportionate amounts during brief periods of total inactivity. Being stuck in bed is never fun, and I can’t say that the prospect of mainlining protein and slogging through sets of imaginary push-ups while I’m there promises to improve the experience. But I’m starting to think that it’s better than the alternative.

Jakob Ingebrigtsen brought his remarkable 2026 season to a fitting close on home soil, winning the men’s street 1500m at the inaugural Runfest Norway in Sandnes on Friday.

Competing in front of an enthusiastic hometown crowd, the Olympic and world champion took control of the race from the early stages and maintained his authority through the finish, stopping the clock at 3:40.7.

Andreas Fjeld Halvorsen followed in second in 3:43.3, while Sigurd Tveit completed the podium in 3:47.8.

The unusual street race added another dimension to the occasion, with 273 runners taking part on the same road and sharing the course with one of Norway’s most accomplished distance runners. For the recreational participants, it offered a rare opportunity to compete alongside Ingebrigtsen in an event that brought elite athletics and mass participation together.

The victory also provided a fitting final chapter to a season that began with significant uncertainty for Ingebrigtsen. After undergoing major Achilles surgery in February, the Norwegian was forced to miss a substantial portion of the summer campaign as he worked his way back to full fitness.

His return, however, quickly developed into another championship-winning chapter. In Birmingham, Ingebrigtsen captured European 5,000m gold before adding another major title at the inaugural World Athletics Ultimate Championship in Budapest, where he won the 5,000m.

Those performances transformed what could have been a disrupted season into another year defined by championship success and a determined return to the highest level.

Now, with the Sandnes victory added to his 2026 record, Ingebrigtsen closes the year exactly where it began in spirit — overcoming adversity, rebuilding his form and once again competing at the front.

From Achilles surgery in February to major championship victories and finally a 1500m win before his hometown crowd, the Norwegian has given his 2026 season a memorable final scene.

Olympic 100m hurdles champion Masai Russell has announced her engagement to longtime partner Robert “Robbie” Springfield, adding a major personal milestone to the remarkable journey of one of America’s leading track and field stars.

Russell shared the news with her followers, revealing that Springfield had proposed and that she had accepted. Reflecting on their relationship, the Olympic champion described him as her best friend and expressed her excitement about spending the rest of her life with him.

The couple’s relationship dates back to their college years at the University of Kentucky, where both were student-athletes and competed in track and field. Russell established herself as a standout hurdler, while Springfield competed in the long jump, giving them a shared understanding of the demands, sacrifices and pressures that come with pursuing success in athletics.

Springfield has since transitioned from competition into coaching. A former collegiate long jumper, he is now part of the coaching staff at Morehead State University, where he works with the programme’s sprinters and jumpers.

Their relationship has developed alongside Russell’s rise to the top of the sport. The defining moment of her career came at the Paris 2024 Olympic Games, where she captured gold in the women’s 100m hurdles, securing her place among the sport’s Olympic champions.

Away from competition, Springfield has remained a familiar part of Russell’s journey, sharing in the demanding periods of training and competition that accompanied her pursuit of Olympic success. Their connection has consequently grown from a college athletics relationship into a long-term partnership.

The engagement now marks another significant chapter for Russell, this time away from the track. After reaching the pinnacle of her sporting career in Paris, the 100m hurdles champion is beginning a new phase of her personal life alongside a partner who has been part of her journey since their university days.

From competing on the same collegiate stage to building a future together, Russell and Springfield’s story has evolved alongside two careers shaped by track and field. The Olympic champion will now balance this new personal chapter with her continuing ambitions in athletics

The women’s race at the 2026 TCS Amsterdam Marathon is shaping up to be one of the most competitive editions in recent years, with a deep international field set to take on the fast Dutch course on Sunday, October 18.

At the centre of the contest will be four Ethiopian athletes who have already broken the 2:20 barrier, creating the prospect of a fascinating battle for victory and a possible assault on the course record of 2:16:52.

Defending champion Aynalem Desta will return to Amsterdam looking to retain her title after producing the biggest performance of her career at last year’s 50th edition. Desta won in a personal best of 2:17:37, establishing herself among the leading marathoners in the field and setting the benchmark for this year’s contenders.

Standing in her way will be fellow Ethiopian Meseret Belete Tola, a former Amsterdam champion who knows exactly what it takes to succeed on the course. Belete Tola captured the 2023 edition in 2:18:21, and her return adds another layer of experience and proven quality to an already formidable lineup.

The field also includes Mestawut Fikir Truneh, who arrives with an impressive marathon pedigree. Truneh finished runner-up at the 2024 Berlin Marathon in 2:18:48, demonstrating her ability to compete at the highest level on one of the world's major marathon stages.

Completing the quartet of sub-2:20 Ethiopians is Buze Diriba, whose personal best of 2:19:34 places her firmly among the leading contenders. With four athletes possessing credentials below 2:20, the race is likely to develop into a tightly contested battle from the opening kilometres.

The depth extends well beyond the leading quartet. Desi Jisa Mokonin, representing Bahrain, Yeshi Kalayu Chekole of Ethiopia and Nazret Weldu Gebrehiwet of Eritrea have all established themselves as serious marathon competitors with performances approaching the 2:20 mark.

Another major name to watch is Abeba Aregawi, the former 1500m world champion representing Sweden. Aregawi has successfully transferred her talents to the marathon and made headlines earlier this year by setting a Swedish national record of 2:23:12 on her debut. Her presence adds another intriguing dimension to an already high-quality field.

Amsterdam’s marathon course has consistently provided an opportunity for elite athletes to produce fast times, and this year’s women’s lineup has the depth to turn the race into a genuine test of both championship racing and outright speed.

With four athletes already inside 2:20, two former Amsterdam champions returning to the start line and several other accomplished marathoners ready to challenge them, the battle is expected to remain open deep into the race.

The ultimate target will be the Amsterdam women’s course record of 2:16:52. Whether the leading contenders can threaten that mark remains to be seen, but the quality assembled for October 18 ensures that the record will be firmly in the spotlight when the race reaches its spectacular finish inside the Olympic Stadium.

The 2026 Valencia Half Marathon is shaping up to be a thrilling contest of speed, endurance and tactical brilliance, with some of the world’s finest road runners set to converge in Spain on October 25.

Kenya’s Daniel Ebenyo and Alex Matata will be among the leading contenders, facing a formidable Ethiopian challenge spearheaded by Jemal Yimer and Tadese Worku. The field also features Rodrigue Kwizera, who boasts the fastest personal best among the leading entrants at 58:16.

Ebenyo arrives with a personal best of 59:04, placing him firmly among the athletes capable of sustaining a demanding pace over the 21.1-kilometre distance. Matata, who owns a 59:11 best, adds further Kenyan strength, while Andrea Kiptoo brings another sub-60-minute credential to the race.

Yimer has already established himself as one of the fastest athletes in the field with a 58:33 personal best, while Worku has clocked 58:35. Kenya’s Owen Korir, with a best of 58:58, further underlines the remarkable depth of the men's lineup.

Valencia Half Marathon 2026 Entries

1. Rodrigue Kwizera (Spain) — 58:16

2. Jemal Yimer (Ethiopia) — 58:33

3. Tadese Worku (Ethiopia) — 58:35

4. Owen Korir (Kenya) — 58:58

5. Daniel Ebenyo (Kenya) — 59:04

6. Alex Matata (Kenya) — 59:11

7. Andrea Kiptoo (Kenya) — 59:11

8. Thierry Ndikumwenayo (Spain) — 59:42

9. Said Mechaal (Spain) — 1:00:24

10. Adel Mechaal (Spain) — 1:02:30

Kwizera, who finished second in Valencia last year, leads the field on paper and will be seeking another standout performance on the famously fast Valencia course. With several athletes carrying sub-60-minute credentials, the race has the ingredients for an aggressive battle from the opening kilometres.

Beyond the headline names, the men’s field is deep and highly competitive, bringing together a strong collection of experienced international athletes with proven ability over the half-marathon distance. With so much quality packed into the lineup, the race promises an intriguing battle in which tactics, endurance, positioning and finishing speed could all play a crucial role in determining the eventual champion.

Yet personal bests will count for little once the gun goes off. The title could ultimately be decided by patience, positioning and the ability to respond when the pace begins to rise in the closing stages. Every surge, every tactical move and every second saved could prove decisive on the road to the finish.

With Kenya, Ethiopia and Spain represented by athletes of exceptional quality, Valencia promises a high-octane men's showdown in which the leaders are likely to be separated by only a handful of seconds. The final kilometres could provide the defining moments of a race packed with speed, ambition and anticipation.

On October 25, the question will be simple: who has the strength to command the streets of Valencia and claim the coveted half-marathon crown?

April 19, 1982. The Boston Marathon unfolded under unusually warm, sunny conditions, and by the closing stages, the race had become a private battle between two very different American runners: Alberto Salazar, already one of the biggest names in distance running, and Dick Beardsley, the Minnesota runner who had emerged as a serious marathon contender.

For roughly nine miles, from the Newton Hills toward the finish, Beardsley did much of the leading, with Salazar tucked close behind. Neither man could shake the other. They ran deep into Boston locked together, trading surges and refusing to surrender an inch as the crowds along the course grew louder.

Salazar finally made his decisive move with less than a mile remaining. He opened a small gap, but Beardsley refused to disappear. The Minnesota runner chased him through the final streets, closing again as they approached the finish.

Then came the final sprint.

Salazar held his form and reached the finish first in 2:08:52, with Beardsley only two seconds behind in 2:08:54. It was an extraordinary result: both men broke 2:09 in the same Boston Marathon, and both shattered the previous course record.

The race became known as the “Duel in the Sun,” and it remains one of the most celebrated head-to-head battles in Boston Marathon history. Beardsley had not won, but his performance established him as one of America's elite marathoners.

For Salazar, however, victory came at an enormous physical cost. Immediately after crossing the finish line, he collapsed and required emergency treatment, including several litres of intravenous saline. The combination of heat, dehydration and an all-out effort had pushed his body to the limit.

Salazar's marathon career would never again produce quite the same kind of performance. His celebrated 1981 New York City Marathon victory had produced what was initially considered a world record, although the course was later found to be short. His Boston triumph therefore became one of the defining victories of his career.

Beardsley's story would take an even more difficult turn. Injuries disrupted his career, and after returning to the highest level, he suffered a devastating farm accident in 1989. Further accidents, surgeries and severe physical pain followed, eventually leading to a long battle with painkiller addiction.

He eventually overcame that struggle and transformed the darkest chapters of his life into a story of recovery, resilience and redemption.

That is what makes the 1982 Boston Marathon more than a two-second victory.

For one extraordinary afternoon, Salazar and Beardsley produced a marathon duel in which neither man was willing to give way. One crossed the finish line first. The other finished only two seconds behind him.

Two seconds separated them at Boston. Decades later, their legendary duel remains one of the greatest chapters in marathon history.