Running News Daily

Follow this expert advice to avoid losing all those aerobic gains.Whether you’re nursing a serious injury, dealing with a nagging illness, or you’re too swamped with a busy schedule, every runner now and then comes up against a setback that keeps them from their regular pavement-pounding routine. A little time off won’t hurt you (in fact, some R&R might be just what the doctor ordered). But trade in your sneakers for the sofa too long and your fitness will quickly take a nosedive.

While a few factors play into exactly when your fitness declines, like your fitness level before you took time off and whether you stop exercising completely, metabolic changes can happen within just two weeks, Jeff Gaudette, owner and head coach at RunnersConnect tells Runner’s World.In 21 days of no activity, older research has found a 7 percent reduction in VO2 max, a marker of your fitness. That might sound negligible, but it could add minutes to your race times, Gaudette says. Newer research published in 2022 backs this up, saying VO2 max can decline as much as 20 percent after 12 weeks. 

But good news: Taking a total break from running doesn’t mean you have to wind up totally out of shape. Keep reading for expert tips about the best ways to cross-train, including the best non-weight-bearing exercises to do to keep up your aerobic fitness when you can’t handle impact. Plus, learn exactly what you should put on your calendar for the weeks you need to take off. 

One important note: If you are injured and need to stay off your feet, make sure you get your doctor’s clearance before 

Recognize When It’s Time to Take a Break from Running

A lot of times, you can run with various aches and pains as long as you’re giving yourself some TLC as you work through them—though it’s always good to check in with a doctor to be sure it’s safe to keep running. But there are, of course, injuries that require time off. 

Stress fractures are the most common injuries that sideline runners for extended periods of time, says Anh Bui, D.P.T., C.S.C.S., a former collegiate runner, physical therapist, and biomechanics specialist in Oakland, California. “The other reason someone may need to take time off is tendon ruptures, usually partial, which can require immobilization or surgery,” she says.

How long you have to take off with any injury will vary. Times even vary with a stress fracture, though you can expect to hang up your running shoes for at least a month and a half. “Time off from running depends on the location of the stress fracture and the severity, which we usually determine with an MRI,” says Bui. Fractures in the tibia (i.e., your shinbone) typically require six to eight weeks of rest, for example, while one in the femoral neck (at the top of your thighbone) takes 12 to 16 weeks of rest to heal. (A stress fracture in the latter is rare, accounting for only 3 percent of sport-related stress fractures, but is most common among long-distance runners, according to a 2017 review from the U.K.) 

Whatever time off your doc recommends, you have to stick to it, says Bui: “Run on a stress fracture too soon and you’ll risk delaying and complicating the healing process.” 

Figure Out the Type of Non-Weight-Bearing Exercise That Works for You

You might think there’s no cardio quite like running. But many other workouts can keep you in good aerobic shape while also going easy on your joints. “The best activities are going to be the ones that mimic running the most,” says Gaudette. 

His number-one pick is aqua jogging if you have access to a pool: It gets your heart rate up, mimics the posture and movements of running on dry land, and is non-weight-bearing. “Your pool-running form is like your regular running form, except you have a little more upright posture and lift your knees a little higher with less back kick,” he notes. If a pool isn’t in the cards, time on the elliptical is a close second (in terms of form). 

If your doc nixes all weight-bearing exercise, riding a bike or swimming are also good choices, says Gaudette. Cycling in particular helped improve 3,000-meter running performance and hip extensor strength among high-school runners in a 2018 study in the Journal of Strength and Conditioning Research. 

And when deciding what activity to fill your schedule for your weeks without running, it’s also important keep in mind what you enjoy, Gaudette adds: “If getting in the pool is logistically difficult or you hate it, but you love biking, then getting on the bike consistently is the better option.” Just be careful to stay seated on the bike: “Cycling is considered to be non-weight-bearing unless you ride out of the saddle,” adds Bui.Consider this more extension list of non-weight-bearing exercises to determine what’s right for you when you can’t run:

Aqua jogging

Cycling

Swimming

Rowing

Seated exercises

How to Schedule Cross-Training to Maintain Your Fitness

Look at the calendar and pencil in the runs you’d normally be doing—noting mileage or time, intensity (whether it’s an easy run or sprint workout, for instance). Then go back over the days and mark in what activity you’ll do in place of the run, aiming to move for the same amount of time you would’ve spent on your feet and hitting the same effort level. 

“So, if you run for an hour four days per week and one of those sessions is a harder workout/effort, I’d do the same with your cross training,” advises Gaudette. “Most people should be able to jump into this on week one.”

If you tend to gauge your effort by heart rate, it’s okay to keep that up—but it can be a little tricky because your heart rate can differ depending on the type of exercise you’re doing, says Gaudette. “In the pool, your heart rate is lower due to the water, and on the bike it can be harder to get your heart rate up because you’re not using your arms,” he explains. “RPE works just as well and is easier to adjust to different situations.”

Consider the Importance of Strength Building

You’ll want to add in a couple strength sessions per week, though you might need to take a couple weeks off before you do so; make sure to talk with your PT or doc about when you can start and what exercises to include, says Bui. A physical therapist should offer up moves to help you rehab that you can regularly include in your routine. Keep in mind that if you need to do non-weight-bearing exercises that would include only moves you perform while sitting or lying down.

If you have an injury like a stress fracture, consulting with your medical team is important because “the type of strength exercise you should do depends on the location and severity of your fracture—for instance, squats are not advised for someone on crutches recovering from a femoral neck stress fracture but can be okay for someone with a stable tibial stress fracture,” says Bui. (In any case, it’s best to work with a PT for any type of fracture.)

Working in some plyometrics the last couple weeks before you plan to run again is also a good idea, Bui adds, because it preps your body for the impact of running. But don’t do plyometrics before getting clearance from your doctor.

Bui also recommends scheduling time for mobility work. “Maintaining range of motion is extremely important when you have to be non-weight-bearing,” she explains—especially if you’re using crutches or a boot, which can cause joints to stiffen and muscles to atrophy. Talk with your PT for mobility drills and schedule a little time to work on them daily. 

 

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.

The city of Boston is set to welcome back one of its most celebrated champions as Kenya’s Sharon Lokedi headlines a world-class field for the 2026 B.A.A. 10K presented by Mass General Brigham Cancer Institute on June 21.

Fresh from another remarkable victory at the Boston Marathon in April, Lokedi returns to the streets of Boston and Cambridge carrying both momentum and confidence as she aims to defend the title she captured in dominant fashion last year.

The two-time Boston Marathon champion has developed a special connection with the historic race city. In 2025, she produced a course-record performance of 2:17:22 to win the Boston Marathon before returning this year to claim another victory in 2:18:51, the second-fastest winning time in the event’s storied history. Her success has cemented her status as one of the premier road runners in the world.

Lokedi will be making her first competitive appearance since her marathon triumph and arrives as the reigning B.A.A. 10K champion after clocking 31:39 over the challenging 6.2-mile course in 2025.

“Boston has become a very special place for me,” Lokedi said ahead of the race. “The atmosphere created by the fans and the community is unlike anywhere else. I’m excited to return and give everything I have to defend my title.”

The women’s race promises to be highly competitive. American Olympian Rachel Smith, who finished second at the Boston 5K in April, leads the domestic challenge. Kenya’s strong contingent includes African 10,000m champion Gladys Kwamboka, former B.A.A. 10K runner-up Stacy Ndiwa, and experienced road racer Viola Cheptoo. British Olympian Jessica Warner-Judd adds further international depth to a field packed with proven performers.

The men’s race is equally impressive, featuring elite athletes from 13 nations.

Ethiopia’s Dawit Seare enters as one of the leading contenders after capturing the 2025 Boston 5K title and bringing the fastest 10K personal best in the field at 27:21. Kenya will be represented by an accomplished group led by Alexander Mutiso, winner of the 2024 London Marathon and runner-up at last year’s New York City Marathon.

Patrick Kiprop also arrives in outstanding form after securing victory at the prestigious BolderBoulder 10K on Memorial Day, while Alex Masai returns looking to continue his strong record in Boston. Masai recently finished ninth at the Boston Marathon and has earned three top-ten finishes at the B.A.A. 10K.

Among the international stars making their mark is South Africa’s Adriaan Wildschutt, who makes his race debut after an impressive season highlighted by victory at the NYC Half Marathon in 59:30. Ethiopia’s Olympic bronze medallist Hagos Gebrhiwet adds further quality to the field, bringing a wealth of championship experience and previous success in Boston.

Canadian national 10K champion Andrew Alexander, two-time U.S. Olympian Hillary Bor, marathon standout Ryan Ford, and reigning USA 25K champion Andrew Colley complete a field stacked with talent and depth.

With defending champions, Olympic finalists, national champions and rising stars all converging on Boston, the 2026 B.A.A. 10K is shaping up to be one of the most competitive editions in recent memory. For Sharon Lokedi, however, the mission is simple: return to the city where she has repeatedly excelled and add another memorable chapter to her growing Boston legacy.