Running News Daily

In the winter of 1939, when the military posted Swedish miler Gundar Hagg to the far north of that nordic country, he devised a unique training program of running on trails through knee- or hip-deep snow. Most days he would do 2500 meters in snow for strength, followed by 2500 meters on a cleared road for turn-over. But during those times when he couldn't find cleared roads-sometimes for weeks-he'd run up to the full 5K in snow. The next summer he set huge PRs, coming within one second of the mile world record.

Hagg continued his routine in subsequent winters, devising a hilly 5K loop in a different locale that trudged through snowy forest for 3000 meters then ended with a 2000 meter stretch of road where he could run at full speed. He kept improving, and the summer of 1942 he set 10 world records between 1500m and 5,000m.

While Hagg's routine was created out of necessity, he obviously valued the snowy training. When he moved to a city with a milder climate, he wrote in a training journal, "It will be harder running than any previous year. Probably there won't be much snow." And every winter he scheduled trips north to train on the familiar, tough, snowy trails.

Hagg isn't the only runner who has found winter training valuable. Roger Robinson, who raced internationally for England and New Zealand in the 1960s before setting masters road records in the '80s, recalls his training for the deep-winter English cross country championships of the 1950's and 60s. "We ran, often at race pace, over snow, mud, puddles, deep leaves, ploughed fields, scratchy stubble, stumpy grass, sticky clay, sheep-poo, whatever, uphill and down," Robinson says. "And thus, without going near a gym or a machine, we developed strength, spring, flexibility, and stride versatility that also paid off later on the road or track; I made one of my biggest track breakthroughs after a winter spent running long intervals on a terrain of steep hills and soft shifting sand."

Robinson, now 80, with two artificial knees, still runs in the cold and slop. "Running is still in great part about feeling the surfaces and shape of the earth under my feet," he says.

Hagg and Robinson are of a different generation than those of us with web-connected treadmills that can let us run any course on earth from the comfort of our basement, but they're on to something we might still benefit from: Winter can be an effective training tool. Here are five reasons you'll want to bundle up and head out regardless of the conditions, indeed, why you can delight when it is particularly nasty out.

1) Winter Running Makes You Strong

As Hagg demonstrated and Robinson points out, winter conditions work muscles and tendons you'd never recruit on the smooth, dry path. A deep-winter run often ends up being as diverse as a set of form and flexibility drills: high knees, bounds, skips, side-lunges, one-leg balancing

Bill Aris, coach of the perennially-successful Fayetteville-Manlius high school programs, believes that tough winter conditions are ideal for off-season training that has the goal of building aerobic and muscular strength. He sends the kids out every day during the upstate New York winter, and says they come back, "sweating, exhausted and smiling, feeling like they have completely worked every system in their bodies."

2) Winter Running Makes You Tough

No matter how much you know it is good for you and that you'll be glad when you're done, it takes gumption to bundle up, get out the door and face the wintry blast day after day. But besides getting physically stronger, you're also building mental steel. When you've battled snow and slop, darkness and biting winds all winter, the challenges of distance, hills and speed will seem tame come spring.

"If you have trained in deep snow, or battled up a slippery hill into freezing sleet, or lifted your feet out of sticky clay for an hour, the race can hold no fear," Robinson says. "If you do real winter training, Boston in April can throw nothing at you that you have not prepared for."

3) Winter Running Improves Your Stride

Running on the same smooth, flat ground every day can lead to running ruts. Our neuromuscular patterns become calcified and the same muscles get used repeatedly. This makes running feel easier, but it also predisposes us to injury and prevents us from improving our stride as we get fitter or improve our strength and mobility. Introducing a variety of surfaces and uncertain footplants shakes up our stride, recruits different muscles in different movement patterns, and makes our stride more effective and robust as new patterns are discovered.

You can create this stride shake-up by hitting a technical trail. But as Megan Roche, physician, ultrarunning champion, clinical researcher at Stanford and Strava running coach, points out, "A lot of runners don't have access to trails. Many runners are running on flat ground, roads-having snow and ice is actually helpful, makes it like a trail."

In addition to creating variety, slippery winter conditions also encourage elements of an efficient, low-impact stride. "One thing running on snow or ice reinforces is a high turn over rate and a bit more mindfulness of where your feet are hitting the ground," Roche says. "And those two things combine to a reduced injury risk." After a winter of taking quicker, more balanced strides, those patterns will persist, and you'll be a smoother, more durable runner when you start speeding up and going longer on clearer roads.

"Exercising in general, particularly during periods of higher cold or flu season has a protective effect in terms of the immune system," says Roche.  You get this benefit by getting your heart rate up and getting moving even indoors, but Roche says, "Getting outside is generally preferable-fresh air has its own positive effect."

Cathy Fieseler, ultrarunner and sports physician on the board of directors of the International Institute of Race Medicine (IIRM), says there's not much scientific literature to prove it, but agrees that in her experience getting outside has health benefits. "In cold weather the furnace heat in the house dries up your throat and thickens the mucous in the sinuses," Fieseler says. "The cold air clears this out; it really clears your head."

Fieseler warns, however, that cold can trigger bronchospasms in those with asthma, and Roche suggests that when it gets really cold you wear a balaclava or scarf over your mouth to hold some heat in and keep your lungs warmer. "Anything below zero, you need to be dressed really well and mindful of your lungs, making sure that you're not exposing your lungs to too cold for too long," Roche says.

For all its training and health benefits, the thing that will most likely get most of us out the door on white and windy days is that it makes us feel great. "A number of runners that I coach and that I see in clinics suffer from feeling more depressed or a little bit lower in winter," says Roche. "Running is a great way to combat that. There's something really freeing about getting out doors, feeling the fresh air and having that outdoor stress release."

Research shows that getting outside is qualitatively different than exercising indoors. A 2011 systematic review of related studies concluded, "Compared with exercising indoors, exercising in natural environments was associated with greater feelings of revitalization and positive engagement, decreases in tension, confusion, anger, and depression, and increased energy." They also found that "participants reported greater enjoyment and satisfaction with outdoor activity and declared a greater intent to repeat the activity at a later date."

That "intent to repeat" is important. Running becomes easier and more enjoyable, the more you do it. "Consist running is really the most fun running," Roche says. "It takes 4 weeks of consistency to really feel good. Your body just locks into it."

Most people associate consistency with discipline, and setting goals and being accountable is an effective way to build a consistent habit. Strava data shows that people who set goals are much more consistent and persistent in their activities throughout the year. The desire to achieve a goal can help overcome that moment of inertia when we're weighing current comfort with potential enjoyment.

But the best way to create long-term consistency is learning to love the run itself. Runners who make it a regular part of their life talk little about discipline and more about how much they appreciate the chance to escape and to experience the world on their run each day-even, perhaps especially, on the blustery, cold, sloppy ones.

"I want to get out into whatever the weather is, the environment is. I want the experience," Robinson says. "Yes, in winter it's nice to stay warm inside; except when you go outside once a day to run, in whatever weather and on whatever footing nature provides. That's called living. It's also good for your later races."

Ethiopian distance-running sensation Fotyen Tesfay is preparing to make her long-awaited return to competition as she targets the Buenos Aires Half Marathon on August 23, 2026.

Widely regarded as one of the finest endurance athletes of her generation, Tesfay enters the race carrying the distinction of being the second-fastest woman in marathon history. Her appearance in the Argentine capital will mark only her second outing of the season, adding further intrigue to an event that is expected to attract some of the world's strongest road-running talent.

The Ethiopian star confirmed her participation through a brief announcement, revealing that Buenos Aires will be the stage for her next competitive test after a relatively quiet first half of the year. While her racing schedule has been limited, anticipation remains high whenever Tesfay steps onto the start line, given her proven ability to deliver world-class performances over long distances.

Known for her relentless pace, exceptional endurance, and tactical brilliance, Tesfay has established herself among the elite names in global road running. Every race she enters carries significant expectations, and the Buenos Aires Half Marathon will be no exception as fans eagerly await a glimpse of her current form.

The race presents an important opportunity for the Ethiopian ace to sharpen her competitive edge and build momentum for the remainder of the season. With her remarkable pedigree and unmatched determination, she will undoubtedly be one of the athletes to watch when the streets of Buenos Aires come alive with world-class racing action.

As the countdown to August continues, all eyes will be fixed on Tesfay's return. For an athlete whose career has been defined by chasing excellence and pushing the limits of human performance, another chapter awaits on the roads of Buenos Aires.

When greatness is the destination, every road becomes a pathway to history.

In a landmark decision that could redefine athlete welfare worldwide, the International Olympic Committee (IOC) has announced a historic funding programme that will provide direct financial support to every Olympic athlete for the first time in the Games' history.

Under the newly launched "Fit for the Future Olympian Grant" initiative, every athlete competing at the Olympic Games will be eligible for a USD 10,000 gran?.. The programme will officially begin with athletes who compete at the Milano Cortina 2026 Winter Olympics, marking a significant shift in how the Olympic Movement supports competitors beyond the field of play.

The IOC has committed USD 140 million every four years to fund the initiative, underscoring its long-term commitment to athlete development and welfare. Unlike performance-based rewards, the grant is not considered prize money. Instead, it is designed to help athletes either continue pursuing their sporting ambitions or successfully transition into life after retirement from competitive sport.

For decades, Olympic athletes have dedicated years of training, sacrifice, and commitment in pursuit of sporting excellence, often while balancing education, employment, and personal responsibilities. The new grant programme seeks to provide meaningful support during and after those journeys, offering athletes greater financial stability as they navigate the demands of elite competition and future career opportunities.

The announcement comes amid growing global discussions surrounding athlete compensation and support systems within the Olympic Movement. While the IOC has maintained its position against introducing universal Olympic prize money, the grant programme represents one of the most substantial athlete-focused investments in the organization's history.

IOC President Kirsty Coventry described the initiative as the result of years of discussion and planning, highlighting athlete welfare as a central pillar of the Olympic Movement's future. The programme reflects an evolving approach that places greater emphasis on supporting athletes beyond their performances on the podium.

With the programme now officially in place, the IOC has taken a historic step toward strengthening athlete welfare. Although the grants are not classified as prize money, the initiative reflects a growing commitment to supporting Olympians beyond competition, acknowledging the immense sacrifices athletes make in pursuit of Olympic dreams.

The initiative is already being celebrated as a transformative moment for global sport. By guaranteeing financial assistance to every Olympian, the IOC has opened a new chapter in athlete support—one that recognizes not only sporting achievement but also the personal dedication required to reach the world's biggest sporting stage.

Kenya’s Philemon Kiriago delivered a masterclass in endurance, strength, and tactical brilliance to shatter the Broken Arrow 23K course record on Sunday, producing one of the most memorable performances of the Mountain Running World Cup season.

Widely regarded as one of the most demanding races on the global mountain running calendar, the Broken Arrow 23K pushes athletes to their absolute limits. Featuring more than 6,000 feet of climbing, exposed alpine sections, punishing technical descents, and temperatures approaching 30°C, the race offers little margin for error. Yet Kiriago made the impossible look remarkably controlled.

The Kenyan star crossed the finish line in a stunning 1:42:18, slicing 54 seconds off the previous course record set just a year ago by Morocco’s Elhousine Elazzaoui. On a day when the mountains tested every competitor, Kiriago rose above the challenge with a performance that will be remembered for years to come.

From the opening stages, Kiriago took command of the race and dictated the pace. Elazzaoui, the defending course record holder, refused to let him escape and remained within striking distance throughout the contest. Time and again, the Moroccan launched challenges in an attempt to regain control, but Kiriago responded to every move with authority, refusing to surrender the lead.

The duel between the two mountain-running giants elevated the race to extraordinary levels. Elazzaoui ultimately finished second in 1:43:12—also faster than his own previous course record—highlighting just how exceptional the pace was at the front of the field.

Completing a high-quality podium was fellow Kenyan Patrick Kipngeno, who clocked 1:44:34. Kipngeno’s performance was made even more impressive by the fact that he had captured victory in the Broken Arrow Ascent just two days earlier, demonstrating remarkable resilience and versatility across the weekend.

Beyond the prestige of victory, there was also a significant financial reward on offer. The winners of the men's and women's 23K races each earned a lucrative $30,000 prize, adding further significance to an already world-class competition.

In the end, however, the day belonged to Kiriago. On one of the toughest courses in mountain running, against one of the strongest fields assembled this season, the Kenyan produced a near-flawless display to rewrite the record books.

Broken Arrow has long been known as a race where champions are forged through suffering and perseverance. This year, Philemon Kiriago not only conquered the mountain—he redefined what was possible on it.

More than a decade after competing on athletics' grandest stage, Kenyan middle-distance star Pamela Jelimo has officially been confirmed as the silver medalist in the women's 800 metres at the London 2012 Olympic Games following a medal reallocation approved by the International Olympic Committee (IOC).

The IOC Executive Board ratified the revised results after the disqualification of Russian athlete Yekaterina Poistogova for an anti-doping rule violation. With all legal processes now concluded, the final standings have been formally updated, bringing long-awaited recognition to athletes who competed cleanly.

The decision elevates Jelimo from third place to the Olympic silver medal position, adding another prestigious chapter to the career of one of Kenya's most accomplished middle-distance runners. While the moment comes years after the race was run, it reinforces the enduring principle that integrity in sport ultimately prevails.

The revised podium now sees American athlete Alysia Montaño promoted to the bronze medal position. Meanwhile, Francine Niyonsaba moves into fourth place, with fellow Kenyan Janeth Jepkosgei Busienei officially ranked fifth.

For Kenya, Jelimo's promotion represents more than a statistical adjustment. It is a belated reward for an athlete whose remarkable talent helped shape a golden era of Kenyan women's middle-distance running. Although the medal upgrade arrives years after the celebrations that followed the London Olympics, its significance remains undiminished.

Jelimo burst onto the international scene as a teenage sensation, capturing global attention with her fearless racing style and dominant performances. Her newly confirmed Olympic silver medal further cements her legacy among Kenya's finest athletes and adds another distinguished achievement to an already impressive career.

The reallocation also serves as a powerful reminder of the ongoing fight for clean sport. While athletes affected by doping violations often endure years of waiting before receiving rightful recognition, the updated results demonstrate the commitment of sporting authorities to preserving fairness and protecting the integrity of competition.

Fourteen years after the London Games captivated the world, justice has finally caught up with the women's 800 metres final. For Pamela Jelimo, the silver medal may have arrived late, but its value and meaning remain as powerful as ever. 

Just one week after rewriting history with a sensational world-record performance over 150 metres, Noah Lyles is set to return to Paris, the city where some of his most memorable career moments were forged. The American sprint superstar will headline a blockbuster men's 100m field at the Paris Diamond League on June 28, promising one of the most captivating races of the season.

Paris has earned a reputation as one of the fastest tracks in world athletics, and Lyles will be hoping the magic returns once again as he steps back onto the same stage that witnessed his Olympic triumphs. Carrying the momentum of his recent world-record achievement, the reigning global sprint king arrives as the man everyone will be chasing.

Yet victory will be far from guaranteed.

The men's 100m field is loaded with world-class talent, bringing together Olympic champions, Diamond League winners, continental record holders and emerging stars in what promises to be a battle from the gun to the finish line.

Kenya's Ferdinand Omanyala, Africa's fastest man, will be eager to use his trademark explosive start to challenge the favourite. South Africa's Akani Simbine, one of the most consistent performers on the international circuit, arrives in exceptional form and remains a serious contender for victory. Italy's Olympic champion Lamont Marcell Jacobs adds further championship pedigree, while American speedsters Trayvon Bromell and rising star Jordan Anthony strengthen an already formidable field.

Great Britain's Jeremiah Azu and Cameroon's Emmanuel Eseme complete a lineup capable of producing fireworks on one of athletics' quickest stages.

Official Men's 100m Start List – Paris Diamond League

1. Noah Lyles (United States)

2. Jordan Anthony (United States)

3. Emmanuel Eseme (Cameroon)

4. Trayvon Bromell (United States)

5. Akani Simbine (South Africa)

6. Lamont Marcell Jacobs (Italy)

7. Ferdinand Omanyala (Kenya)

8. Jeremiah Azu (Great Britain)

With the World Championships drawing closer, every race carries added significance. Paris offers athletes a chance not only to collect valuable Diamond League points but also to send a statement to their rivals ahead of the season's biggest tests.

For fans, the ingredients could hardly be better: a world-record holder at the peak of his powers, a lightning-fast track, and a field packed with elite sprinters capable of producing something special. The result is a race that has all the makings of one of the standout moments of the Diamond League campaign.

On June 28, the spotlight will once again shine on Noah Lyles. But against a field this strong, the road to victory will demand nothing less than brilliance.