Running News Daily

You felt fine a day after your long run—so why the heck are you slogging through your easy workout two days later?

Picture this scenario: You get through a tough workout on Sunday—whether it’s a tough round of 800-meter repeats or 16 miles at marathon pace—and, surprisingly, you feel fine afterwards. 

The next morning, you’re a little stiff, but nothing too serious. You take a day to rest, and then head back out on Tuesday for an easy run. 

Then, boom. Your legs feel like they’re made of lead, you’re sore all over, and what’s supposed to be an easy run feels like you’re wading through molasses. What the heck happened?!

This is what Cory Smith, running coach and founder of Run Your Personal Best, calls “second-day syndrome.” The official term is delayed onset muscle soreness, or DOMS, but he likes to use second-day syndrome because it nails home the point that the ailment often happens two days after a hard workout, which a lot of people don’t expect.

Before getting to the bottom of why DOMS happens, let’s start with simple definitions. The American College of Sports Medicine defines DOMS as, “A sore, aching, painful feeling in the muscles after unfamiliar and unaccustomed intense exercise.” Basically, whenever you lift weights, run a tough workout, go rock climbing, or do an activity beyond your current level of fitness, you’re creating tiny tears in muscle tissue. In response, your body releases chemicals, lipids, alongside white blood cells like cytokines, macrophages, and neutrophils to quickly repair those muscles. This flurry of activity in localized areas of the body also initiates an inflammatory response. The muscle tears, rebuilding process, and inflammation creates that soreness and stiffness DOMS is recognized for. 

“The soreness peaks anywhere from 24 to 48 hours after the initial stress, so it’s common for runners to feel fine the next morning and think they’re all good and recovered,” Smith says. “But then, on that second day, you might feel worse than you did yesterday.” This is because there’s a delay in delivery of blood flow to the muscle also called the “inflammatory cascade.” Think of muscle repair as a slow ramp-up process; sometimes it takes a few days to reach peak soreness. 

Though it can be painful, annoying, and hindering, DOMS shouldn’t last long-term. In fact, it won’t be a recurring sensation. 

“Eventually, through repeating the cycle of damaging and healing, you’ll grow stronger,” Smith says. “Your body is going to be accustomed to this stress and you’ll feel DOMS less and less.”

Depending on the severity of your workout and how often you repeat it, DOMS generally goes away in a few weeks. Your muscles heal, rebuild stronger, and eventually become accustomed to the intense exercise. Contrary to popular belief, just because that soreness goes away doesn’t mean you didn’t have a hard workout. Your body has just adapted and may require less recovery.

“If you’re not almost recovered from a normal workout on the third day, you probably went too hard,” Smith says. “Generally, it depends on the type of workout that you’re doing— some light temp work—you may only need a day in between and you’ll be recovered. Whereas if you’re doing hard 800s, you’ll probably need two full days to recover. For a long run at marathon pace, you might need three days.”

Since defining DOMS, research has traditionally been focused on muscle tissue damage. But a recent study published by the International Journal of Molecular Sciences has shown that connective tissue, like deep fascia, may be more involved than previously thought. Deep fascia is connective tissue surrounding muscles, and it facilitates movement between muscles and acts as a pathway for blood vessels. 

Authors of the study believe that they’ve found evidence that proves further research and effort needs to be focused on the fascia, rather than just muscle tissue. This also means that runners may want to pay more attention to their fascia, as it doesn’t respond to conventional static stretching, rather multiple planes of stretching and mobility. It’s less about stretching individual muscles, but lengthening the connections made by the fascia. 

There are several ways to target this connective tissue. One effective method is pedal during yoga: downward facing dog, the extended side angle pose, and the standing figure-four stretch. 

There’s no fix-all method to preventing DOMS, but recovery protocols may dictate how severe or sustained your soreness will be. Smith recommends static stretching no more than six minutes after your run. It’s important to get those muscles stretched as quickly as possible after a run so they don’t tighten up. Tight muscles can prevent cells from expanding and bringing blood flow to the muscles. You need fresh blood and oxygen delivered to the worked out muscles, as it carries away the lactic acid buildup there. A massage gun can produce the same results.

“Movement is key! My go-to for runners is walking for 20 to 30 minutes after a hard workout, but an easy spin or recovery swim will also work,” says physical therapist and running coach Amy Parkerson-Mitchell. 

The American Council on Exercise recommends drinking 7-10 ounces of water every 10-20 minutes during your run, and an additional 8 ounces within 30 minutes after. When you sweat, you lose water, which is important for oxygen delivery to the muscles. Plus, water acts as a sort of medium within the body to deliver nutrients like amino acids and electrolytes to damaged muscles. 

You might be inclined to reach for an ice pack when you’re recovering from a long run, but Parkerson-Mitchell says that heat is key. In a study comparing heat and cold therapies for recovery, researchers found that applying heat directly after a workout produced less muscle damage. Ice, on the other hand, is great for when you’re in the midst of DOMS, rather than before it happens, because it eases swelling and numbs pain. 

There are two types of heat therapy: dry heat in the form of heating pads, and moist heat in the form of steam towels or a hot bath. Both are effective, but the Orthopedic Institute of Pennsylvania says that moist heat works faster in changing the muscles temperature. 

Amy Parkerson-Mitchell says warming up and cooling down is more important than people think, and skipping these steps can increase the time required for recovery from DOMS. Dynamic mobility exercises like walking high-kicks, knee-to-chest, and walking lunges are good for cold muscles prior to a run because you’re moving your joints through their full range of motion. One of the biggest mistakes you can make with DOMS is going too fast too soon after a hard workout. 

“This is why, with my clients, we do two hard workouts a week,” Smith says. “Typically, I give two days for runners to recover from a difficult run. If you do too much too soon, that’s when you lead into stagnant performance and overtraining.” 

But the too-often overlooked component of DOMS is the negative implications it has on your mindset. You might feel discouraged by how tough a run feels when you experience DOMS, especially after conquering a longer, tougher workout just a few days prior. Don’t fret or feel like you’re losing progress—remember that what you’re experiencing is completely normal, and something you can minimize for a sustainable, long-term running life. 

For years, the Valencia Marathon has built a reputation that many races can only dream of. With its lightning-fast, sea-level course, ideal early-December weather, world-class organization, and remarkable depth of elite competition, the Spanish event has become a magnet for the sport’s biggest stars and record chasers.

Its appeal was reinforced recently when Ethiopian distance sensation Yomif Kejelcha confirmed that he will compete in this year's race on December 6. Kejelcha arrives with enormous momentum after producing a sensational 1:59:41 marathon debut in London, adding even more anticipation to an event already renowned for producing historic performances.

Given Valencia's growing stature, many observers have long wondered whether the race would eventually seek inclusion in the prestigious World Marathon Majors. Often described as the finest marathon outside the Major circuit, Valencia has consistently appeared to be the most logical candidate for expansion.

However, race organizers have revealed that such a move is not currently on the agenda.

Speaking exclusively to Marathon Handbook, Valencia Marathon CEO Juan Manuel Botella explained that the event has no immediate plans to pursue Major status. According to Botella, the decision is largely financial, with the costs associated with joining the World Marathon Majors considered too significant at this time.

The revelation may surprise many within the running community. Valencia is a race that continues to attract some of the world's best athletes, invests heavily in elite fields, and has openly expressed ambitions of hosting a sub-two-hour marathon performance on its famously fast course. Yet despite its global prestige and growing influence, organizers believe that becoming a Major does not currently offer enough value to justify the financial commitment required.

In many ways, the decision highlights Valencia's confidence in its own identity. Rather than chasing a label, the race continues to focus on what has made it one of the most celebrated marathons on the planet: exceptional conditions, elite competition, and a proven ability to produce extraordinary performances.

Whether or not Valencia eventually joins the World Marathon Majors, its standing within the sport remains unquestioned. For elite athletes seeking personal bests, records, and unforgettable racing experiences, the Valencia Marathon has already established itself as one of the crown jewels of global road running—Major status or not.

The prospect of seeing one of athletics' biggest stars back on the track is growing stronger, with Jakob Ingebrigtsen reportedly targeting a return to competition later this summer following his recovery from Achilles tendon surgery.

According to comments made by his agent, Daniel Wessfeldt, in an interview with Norwegian media, the double Olympic champion could make his long-awaited comeback at one of three major European meetings in July. The leading options under consideration are the Monaco Diamond League on July 10, the Hungarian Athletics Grand Prix on July 14, and the London Diamond League on July 18.

For athletics fans, the possibility of Ingebrigtsen lining up in London would add another layer of excitement to an already highly anticipated Diamond League meeting. The Norwegian middle-distance sensation has become one of the sport's most dominant figures in recent years, collecting Olympic, world and European titles while consistently rewriting record books.

His 2026 campaign was put on hold after he underwent surgery on his Achilles tendon earlier this year, forcing him to focus on rehabilitation rather than competition. Since then, questions have surrounded when the 24-year-old would be ready to return to racing.

The latest update suggests that decision will largely depend on how his training progresses over the coming weeks. If recovery continues according to plan, July could mark the beginning of his return to elite competition ahead of the latter stages of the season.

A comeback at either Monaco, Budapest or London would immediately place Ingebrigtsen back among the sport's biggest storylines. Each meeting is renowned for producing world-class performances, and any appearance by the Norwegian would attract significant attention from fans eager to see how quickly he can regain top form after his injury setback.

While no final decision has been confirmed, the signs are increasingly positive. After months away from competition, Jakob Ingebrigtsen appears to be edging closer to a return, with London's Diamond League meeting emerging as one of the most intriguing possibilities on his road back to the track.

Should his recovery continue smoothly, athletics could soon welcome back one of its brightest and most influential stars.

What should have been the defining moment of Emad Bashir-Mohammed's young running career instead turned into one of the most talked-about controversies in American road racing this year.

The 23-year-old crossed the finish line first in the men's citizen's race at the prestigious Bolder Boulder 10K on Memorial Day in Colorado, stopping the clock at an impressive 29:50. His performance was not only a commanding victory but also one of the fastest winning times ever recorded in the event's long and celebrated history. Bashir-Mohammed finished eight seconds clear of his nearest challenger and appeared to have secured a breakthrough triumph.

For nearly two hours, he was the undisputed winner.

Then everything changed.

Race officials announced that Bashir-Mohammed had been disqualified after determining that he had started in the wrong wave. According to Bolder Boulder regulations, he had been assigned to the AA wave but lined up with the faster A wave, which began earlier. Event rules allow runners to move backward into a slower wave, but prohibit athletes from advancing into a faster one.

As a result, Bashir-Mohammed's victory was erased from the record books.

The citizen's title was subsequently awarded to Nickolas Scudder, who crossed the line second in 29:58. The promotion handed Scudder back-to-back citizen's race victories, while Bashir-Mohammed was left to grapple with the disappointment of losing a win he believed he had earned on the road.

The disqualification has since ignited widespread debate across the running community.

Bashir-Mohammed maintains that he did not intentionally violate the rules. He claims that after collecting his AA bib, he spoke with race personnel and was permitted to start with the A wave after presenting evidence of his recent performances. In a statement shared after the race, he expressed frustration over the decision, arguing that his goal was simply to compete against the strongest field available and produce the fastest time possible.

Race organizers, however, stood firmly behind their ruling. Officials stated that wave-assignment regulations are clearly communicated in pre-race information and reiterated during packet collection. They also noted that hundreds of participants are disqualified each year for moving into faster start groups, emphasizing that consistent enforcement is necessary to maintain fairness for all competitors.

The incident has divided opinion among runners and fans alike. Some believe the rules must be applied equally regardless of an athlete's finishing position, arguing that wave assignments are a fundamental part of race organization. Others feel the punishment is harsh, particularly if Bashir-Mohammed genuinely received approval to move up before the start.

What remains undisputed is the quality of his performance. On the roads of Boulder, Bashir-Mohammed demonstrated the fitness and speed required to outrun the field by a significant margin. Yet in road racing, crossing the finish line first is only part of the equation. Compliance with race regulations carries equal weight.

For Bashir-Mohammed, the day will be remembered as a painful lesson in the fine margins that can define elite competition. A remarkable run delivered a memorable victory, but a dispute over wave placement ultimately overshadowed the achievement, leaving behind a controversy that continues to fuel discussion throughout the running world.

A fast race, a costly administrative error, and a debate that may linger long after the finish-line tape has been packed away.

The men's 100 metres at the 2026 Rome Diamond League is shaping up to be one of the most anticipated sprint races of the season, with an exceptional field featuring some of the fastest men in the world.

Scheduled for Thursday, June 4, at the iconic Stadio Olimpico in Rome, the race will bring together reigning stars, established champions and emerging talents in a contest that promises fireworks from the moment the gun goes off.

Kenya's Ferdinand Omanyala headlines a world-class lineup that includes American sprint sensation Noah Lyles, Botswana's Olympic champion Letsile Tebogo, Jamaica's explosive Ackeem Blake, South Africa's ever-consistent Akani Simbine and Italy's hometown hero Lamont Marcell Jacobs. With personal bests ranging from 9.77 to 9.97 seconds, the field is packed with athletes capable of producing something special on the Diamond League stage.

Omanyala, the African record holder with a blistering personal best of 9.77 seconds, arrives in Rome eager to continue his strong early-season form and prove he can challenge the very best on the global circuit. The Kenyan star has built a reputation as one of the fastest starters in world sprinting and will be looking to make a statement against an elite field.

Standing in his way is world champion Noah Lyles, whose personal best of 9.79 seconds places him among the fastest athletes in history. The American remains one of the sport's biggest attractions and will be determined to add another Diamond League victory to his impressive résumé.

The race also marks a major test for Olympic champion Letsile Tebogo. The Botswanan star has rapidly become one of athletics' most exciting talents, while Ackeem Blake continues to establish himself as a serious contender on the international sprint scene.

Adding further intrigue is the presence of Italy's Lamont Marcell Jacobs. Competing on home soil, the Tokyo Olympic champion will enjoy passionate local support as he seeks to deliver a memorable performance in front of the Roman crowd.

South Africa's Akani Simbine, Cameroon's Emmanuel Eseme, Great Britain's Jeremiah Azu and rising American talent Jordan Anthony complete a field that boasts remarkable depth and quality.

Men's 100m Entry List – Rome Diamond League 2026

Ferdinand Omanyala (Kenya) – PB: 9.77

Noah Lyles (USA) – PB: 9.79

Lamont Marcell Jacobs (Italy) – PB: 9.80

Akani Simbine (South Africa) – PB: 9.82

Letsile Tebogo (Botswana) – PB: 9.86

Ackeem Blake (Jamaica) – PB: 9.88

Jordan Anthony (USA) – PB: 9.91

Emmanuel Eseme (Cameroon) – PB: 9.96

Jeremiah Azu (Great Britain) – PB: 9.97

With multiple national record holders, global champions and Olympic medal contenders sharing the same start line, the Rome Diamond League men's 100m could deliver one of the fastest races of the year. For sprint fans around the world, all eyes will be on Rome as a stellar cast battles for supremacy over athletics' blue-riband distance.

Audrey Werro announced her arrival as one of the early stars of the 2026 outdoor season with a commanding victory in the women’s 800 metres at the Rabat Diamond League, producing a performance that exceeded even her own expectations.

The Swiss middle-distance talent surged to victory in a brilliant 1:56.56, breaking the meeting record and delivering one of the fastest times recorded worldwide this season. In a race packed with quality, Werro displayed exceptional composure, confidence, and finishing strength to separate herself from the field and stamp her authority on the event.

What made the performance even more remarkable was the athlete's surprise at the level she had already reached so early in the campaign.

"I was not expecting such a strong start to the season," Werro admitted after the race.

The race unfolded at a relentless pace, but Werro remained perfectly positioned throughout. As the athletes approached the bell lap, she glanced at the clock and immediately sensed something special was within reach.

"When I saw the time at the bell, I felt really confident," she said. "I'm really happy with the Meeting Record and looking forward to the rest of the season."

Her confidence proved justified. Maintaining her rhythm over the final 400 metres, Werro powered down the home straight to secure the victory and rewrite the Rabat meeting record books in the process.

The performance sends an early warning to her rivals ahead of a season that promises major championships and high-profile Diamond League battles. Beyond the record-breaking time, Werro's display highlighted her growing maturity as a racer, combining tactical awareness with impressive speed and endurance.

With the outdoor season only beginning, the 1:56.56 clocking suggests that even faster times could be on the horizon. If Rabat is any indication, Audrey Werro may be poised for the biggest season of her career.

Her emphatic victory in Morocco was more than just another Diamond League win—it was a statement of intent from an athlete determined to challenge the world's best throughout 2026.