Running News Daily

These mysterious bumps can cause discomfort and pain, but prevention and early treatment can help you stick to your training schedule.

Picture this: You’re blissfully clocking your miles on a Saturday morning until you feel a small but growing pressure on top of your foot. It’s slight, so you ignore it, but over time that discomfort starts to become more noticeable—and once you take your running shoes off at home, you notice a bulb-like bump on your foot.

What gives? You could have what’s known as a ganglion cyst. These sometimes painful bumps aren’t often talked about in the running community, but they’re one of the most common soft tissue masses found in the foot and ankle, per a 2023 review in the Journal of Clinical Orthopaedics and Trauma. Plus, they can derail your training if not addressed.

Here’s everything you need to know about ganglion cysts as a runner, including how to prevent and treat them. 

How might a ganglion cyst show up in runners?

A ganglion cyst develops slowly over weeks or months, but it may grab your attention during a run. 

“There will be some soreness associated with a ganglion during a run due to shoe pressure against it,” says Karen A. Langone, D.P.M., a Southampton, New York-based spokesperson for the American Podiatric Medical Association and podiatrist who specializes in sports and fitness medicine. “You might notice a lump on the foot, which can worsen during the run.” 

That lump on your foot can be easy to confuse with a number of other conditions. Found along a tendon or near a tendon, a ganglion cyst can be mistaken for an exostosis, for example, which is a benign (noncancerous) bone tumor, per the Cleveland Clinic. 

“It might also be confused with a stress fracture of a metatarsal bone,” says Alex Kor, D.P.M., a spokesperson for the American Podiatric Medical Association, a podiatrist at Hendricks Regional Health in Danville, Indiana and team podiatrist for the athletic programs at Butler University. A metatarsal stress fracture is a break in the bone from repeated injury or stress, which can be caused by running. 

What is a ganglion cyst?

On the other hand, ganglion cysts are noncancerous bumps that usually appear along your tendons or the joints of the wrists or hands, but they can also occur in ankles and feet, according to the Mayo Clinic. They’re filled with a jellylike fluid. 

“A ganglion cyst, like any mass, makes the runner’s foot feel tight,” says Kor. “The pain can be characterized as dull or sharp if mileage is extended or there is increased shoe pressure.” 

This cyst is usually caused by a bony point that’s exacerbated by shoe pressure (and possibly by your foot swelling at the end of a run), a tendon that gets overused (which may be the result of tendonitis), or from acute trauma. The fluid in the tendon sheath can “leak out” after overuse or trauma to form the ganglion cyst, adds Kor.

Once one of these things occurs, the inflammation within the tendon sheath accumulates in one area and worsens, forming the ganglion cyst. 

Although they’re filled with fluid, they can feel firm to the touch, per Yale Medicine. They can be as small as a pea or as large as an inch in diameter. Sometimes, they can affect joint movement and cause pain if they press against a nerve. 

The majority of ganglion cysts occur on the top of the foot or the front of your ankle, says Kor. They are rare on the bottom of the foot.

Risk factors for these cysts include sex and age (most often, ganglion cysts occur in women between the ages of 20 and 40) and osteoarthritis (particularly when they occur in the hands), per the Mayo Clinic. 

Should you run with a cyst?

You can continue to run with a ganglion cyst, especially if there is no pain. Even if there is some pain, your level of discomfort will determine the best steps for treatment.

“This is not a condition that will significantly worsen [if you run on it],” says Kor. “In other words, it is not like a stress fracture that can ‘break’ to the point that surgery is needed.” 

However, it’s important to check with a doctor to make sure the bump is a ganglion cyst and not something more serious, and to determine ways to avoid discomfort.

Being a runner alone does not increase your risk of ganglion cysts, but your foot shape may play a role. “They are a little more common in very high arched feet and very flat feet,” says Kor.

How can runners treat ganglion cysts?

First, visit your doctor, who may conduct imaging tests like an X-ray and ultrasound to confirm that it is a ganglion cyst (and not something else). 

Once the bump has been identified as a ganglion cyst, there are a few treatment options, starting with these less invasive methods:

Padding

This can be placed around (not on) the ganglion cyst to avoid pressure from a running shoe. “A pad or blister bandage directly over the ganglion cyst may worsen the pain,” says Kor. “Typically, a horseshoe pad or donut pad is applied to offload the cyst.”

Icing

You can also ice your foot after a run and on a daily basis for 20 to 30 minutes. Place a towel between your foot and the ice pack to avoid skin irritation. “Ice can cause vasoconstriction to reduce inflammation, swelling, and pain,” says Kor. 

Changing Shoes

A supportive shoe has the potential to reduce overuse, which may help in the initial stages of a ganglion cyst, says Kor. A supportive shoe should not bend at the sole (typically, this has nothing to do with the brand name or price of the shoe).

Taking Breaks from Footwear

When you’re not running, avoid shoes that exacerbate the ganglion cyst area. For instance, skip the one-strap sandal that directly rubs the cyst area. Unsupportive footwear, like flip-flops with a flexible sole, can also worsen the cyst. 

Adjusting Your Shoe Laces

If the ganglion is on the top of the foot, your shoelace pattern can be changed to avoid direct pressure on the ganglion. For instance, your podiatrist might recommend a lacing pattern often used for patients with high instep (the bony structure on top of your foot). 

In this case, cross your laces as usual toward the bottom of the tongue, skip crossing them over in the middle (and instead create a line along each side of the tongue), then finish lacing near the top of the tongue. This offloads the top of the foot that may be affected by the cyst. See an example of how to do it here. 

Take Anti-Inflammatory Medication

If approved by your doctor, you can take over-the-counter anti-inflammatory medications to ease the discomfort of a ganglion cyst.

If you’re in pain, it’s worth speaking with your doctor about longer-term solutions for treating the cysts. Kor notes that many runners may see little to no improvement with these conservative options. 

If these steps don’t help, your podiatrist might suggest an in-office procedure in which the fluid is withdrawn and sometimes injected with a small amount of cortisone to shrink the remaining cyst—or complete surgical removal of the cyst.

Even surgery isn’t a magic bullet: The recurrence of ganglion cysts after surgical removal ranges from 4 to 40 percent, according to a 2021 study in The Archives of Bone and Joint Surgery. 

Clearly, it’s important to speak with your doctor transparently about your pain levels to determine the pros and cons of each treatment. Fifty percent of the time, ganglion cysts resolve on their own, according to a historic study in Current Reviews in Musculoskeletal Medicine. 

How can runners prevent ganglion cysts?

Some of the methods described above for treating an early-stage cyst can also be used to prevent one in the first place, starting with your running shoe.

“Ganglions are often found over areas where the bone is prominent and there is aggravation from shoe pressure,” says Langone. “A well-fitting running shoe is an important part of avoiding ganglions, as is altering lacing patterns to avoid painful pressure.”

If your doctor has already aspirated your ganglion cyst and you want to prevent recurrence, a well-fitting shoe and altering lacing patterns may still help—along with icing after runs. 

“Over-the-counter or custom-made orthotics can also indirectly help with a ganglion cyst,” says Kor. “There is some indication that increasing support within the shoe can reduce the overuse on a tendon, which may in turn reduce the irritation that contributes to a cyst.” 

Your podiatrist can prescribe custom orthotics based on your foot’s specific shape. That said, if a ganglion cyst is already significantly symptomatic, an over-the-counter orthotic will typically not help.

As with most things, prevention and early detection are key. If you start to notice discomfort or an unusual bump, make an appointment with your doctor to discuss treatment options—so you can get back to pain-free miles.

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.