Running News Daily

These are the common causes of back pain in runners, according to experts.

If you want to solve a problem, you have to go to the source. The only problem: Pinpointing the source of your back pain can be somewhat tricky. The discomfort can stem from your running, but also activities beyond your workouts, like lifting something that’s too heavy or sleeping on a brand new mattress. 

To help find the common causes of back pain in runners, though, researchers of a study published in Pain Research and Management surveyed 800 marathon runners to better understand how they experience lower back pain and identify potential risk factors. Of the marathoners who reported pain, risk factors included an insufficient warmup, fatigue, poor running posture, and even the environmental temperature. 

While these may cause you to experience aches in your back, we asked a physical therapist and sports physician for other surprising and common causes of back pain—plus what you can do to avoid all of these risk factors for discomfort.

1. You’re Not Strength Training

A weak core—or any weakness along your kinetic chain, including in the muscles around your feet, ankles, knees, or hips—can affect your body’s ability to absorb the impact of running. 

“If a runner’s body isn’t absorbing shock well or efficiently, there will be excess impact forces that are transmitted through the legs and up into the spine or lower back, which can cause low back pain or discomfort,” Daniel Giordano, D.P.T., C.S.C.S., physical therapist and cofounder of Bespoke Treatments, tells Runner’s World. 

This is why it’s so important to strength train at least twice a week, so you can build stronger running muscles for the road. For runners with a weak core or hips, practicing planks and lunges can help stabilize these muscles, says Giordano. Other moves to target typically weak areas of runners include single-leg calf raises for stronger ankles, lateral banded walks for knee strength, and glute bridges for stronger hips. 

Muscle weakness can also cause runners to overcompensate in other areas of the body, which can result in poor running form and also contribute to back pain, Giordano adds. For example, a weak core can cause a runner to slouch or lean forward which places extra stress on the low back and can disrupt running mechanics. 

The best way to zero in on weaknesses and compensations is to visit a professional, like a physical therapist, sports physician, or orthopedist, who can use technology like a 3D gait analysis to assess your running form and measure your ability to absorb shock, and motion analysis to measure your joint range of motion, says Giordano. 

2. You Don’t Warmup

You need to warmup before every workout to properly prepare your muscles for what’s to come, especially if you spend a lot of time sitting throughout the day.

“If you’re sitting all day, your hips are probably going to be tight,” says Giordano. “Then, if you’re not warming up after sitting and just going straight into a run, you’re not going to be ready to run.” Essentially, your body won’t be able to get through ideal gait mechanics without overcompensating. 

For example, “tight hips can limit your range of motion and force other parts of your body, such as your back, to compensate for the restricted movement, which can also result in pain and discomfort,” he explains. 

To fix this, Giordano suggests doing a dynamic warmup, which requires actively stretching your hips, glutes, hamstrings, quads, calves, and rotating your spine to ensure your muscles are ready to go at run time. To target these areas and activate these muscle groups, try bodyweight squats, mini band lunges, pogo jumps, and standing spinal rotations. Also, jog in place or walk for a few minutes before you start picking up the pace, he adds.

3. You’re Wearing the Wrong Shoes

Finding the right pair of running shoes will help improve shock absorption, which can decrease back pain. 

When determining which shoes to choose, it’s all about your running gait, Aaron Mares, M.D., associate professor at the University of Pittsburgh Medical Center and associate medical director for the Pittsburgh Marathon tells Runner’s World. You may need more or less cushion depending on your biomechanics. 

More specifically, your level of pronation—the inward movement of your foot as it rolls optimally to distribute the force impact as you run—will contribute to the kind of running shoe you need, says Mares. 

A running gait analysis can also help identify the shoe that’s best for you. For example, if the analysis determines you overpronate, you might want to consider insoles or a stability shoe. 

Also, look for a lightweight shoe with cushion, as this can not only help you avoid pain but also keep you from slowing down, says Giordano. Heading to your local running store to test shoes before you buy them is always a smart move. 

4. You Increase Your Mileage Too Quickly

“If you’re increasing your volume or your intensity too fast, and your body’s not equipped to handle it, that will lead to excessive force on your lower back,” says Giordano.

That’s why it’s important for you to slowly increase your training volume by 10 to 15 percent each week, so your body can build strength and endurance, he explains. This means if your longest run is five miles but your goal is to run 10 miles, you’d increase your longest run by about 0.5 miles each week until you reach your goal. 

Also, you may want to consider where you’re running, especially if you frequently run on concrete or up hills, as this can also contribute to your pain. “If you’re running on a really hard surface, you’re going to put a lot more impact force up through your kinetic chain versus if you run on soft dirt, fine gravel, or a trail,” says Mares. 

A change of scenery can offer a simple fix—head out to the trails or softer paths like grass—but you also might want to consider dialing back your frequency or intensity. Cross-training with cycling or swimming, especially if running somewhere else isn’t an option, is also a smart option for sidestepping aches when your back asks for it, Mares adds. 

5. You're Not Recovering Properly

“If you’re not sleeping well and not recovering, your body’s never healing. You're constantly in a state of stress, and probably should take more days off,” says Giordano.

Your body needs complete rest days mixed into your schedule so it can properly heal before your next workout. Adequate rest days will prevent you from overtraining, therefore helping you decrease your chances for muscle issues, like back pain, that can stem from an overuse injury.

Ideally, you want to have one full rest day a week, and get at least seven to nine hours of sleep each night.

6. You’re Not Drinking Enough Water

Believe it or not, inadequate hydration levels can also contribute to the risk of back pain. “If you’re not well hydrated, your muscles can become tight and it can lead to strains or sprains, including those in your lower back,” says Giordano.

To avoid this, aim for the Institute of Medicine’s recommendation of men taking in at least 3.7 liters (or 125 ounces) and women 2.7 liters (or 91 ounces), per day, from fluids and water-containing foods.

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.