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As runners, we will do just about anything to keep ourselves injury-free so we don’t have to miss even a single day of training. For that reason, we’re constantly on the lookout for the latest gadget or trend in therapy that promises to vanquish all of our aches and pains for good. Over the years, many alternative therapies have become popular, and some of them more effective than others. We spoke with Blaise Dubois, sports physiotherapist and former consultant with the Canadian national track and field team, who explained which therapies work, and which ones may not be worth your money or time.

First, Dubois explains that there is a difference between what is working for prevention, and what is working for treatment, as well as what is science-based and what is working in the clinical setting. For many of the therapies we will be discussing, there appears to be more clinical evidence that they work (i.e., runners are using them and feeling some amount of relief) than actual scientific proof that they are effective. He notes that even without robust scientific evidence, if something feels as though it is working for you, there may be at least some therapeutic value in it.

Acupuncture

Acupuncture has been popular for many years, as both a preventative therapy and as a treatment for injury. Despite its popularity, the scientific evidence that it actually works is less than convincing.

“There is absolutely no evidence that acupuncture works in prevention,” says DuBois, “but there is some evidence of it working for the treatment of some conditions.”

Interestingly enough, he says studies have shown that ‘placebo acupuncture’ typically works just as well as the real deal. Why? Because if the person believes that the treatment is working, it will. In the same way, real acupuncture doesn’t work if the person doesn’t believe that it will. This doesn’t mean that acupuncture has zero value as a treatment, but in most cases it will only work if you believe it will.

Dry needling

Dry needling is similar to acupuncture, but it goes deeper into the muscle. The goal of the procedure is to treat underlying trigger points (tight bands in a muscle fibre) that can disrupt function, restrict range of motion or cause pain and tenderness. Research has indicated that it is a safe and effective approach to managing pain, but it is rarely used as a standalone procedure, and is typically part of a larger physiotherapy treatment plan.

Epsom salts bath

Epsom salts break down into magnesium and sulfate in water, and the theory is that when you soak in an Epsom salt bath, these get into your body through your skin. There is no scientific evidence to prove that this works, but simply soaking in warm water can help relax sore and tired muscles. Dubois says that in his opinion, an Epsom salts bath is no better than a regular bath.

Ice bath

Dubois says that there are a few systematic reviews on ice baths showing that their subjective effect is greater than the objective effect. In other words, there is less scientific evidence to prove that ice baths work, but athletes tend to report that they help reduce delayed-onset muscle soreness (DOMS).

Dubois says ice baths are not a good option for injury prevention because DOMS is a natural part of the process for muscle adaptation from training, and reducing it too much can actually slow down your progress. For this reason, he recommends that athletes who want to use ice baths only use them near the end of the season when they want to recover faster because they have many competitions in succession. He suggests using ice baths sometimes during the season as a test to see how your body reacts, but to only do so when it’s really necessary.

“When you have a big competition, don’t use a method that you’ve never used before, because you don’t know how your body will adapt,” he says.

Compression socks

“Compression socks are exactly the same thing as ice baths,” says Dubois. “Subjective results are greater than objective results.”

He says that if you think you’re getting some benefit from them, you should use them at the appropriate time in your training so as not to impede muscle adaptation. Additionally, if you use compression socks every day and you feel they allow you to train more, Dubois says that this could be dangerous because you could become dependent on them, and if you forget them one day, your workout or your race will be ruined.

Foam rolling, massage, and massage guns

All of these types of therapies provide a neurophysiological effect, and while Dubois says that he loves getting massaged himself, he admits that there are many myths surrounding how or why it might be effective.

“They don’t decrease lactic acid, they don’t increase vascularization of the tissue,” he says.

There are neurophysiological benefits to massage, but there is no specific science showing that you will recover faster if you receive massage or use a massage gun or foam roller. Additionally, if you’re using a self-massaging tool, there is the possibility (although Dubois says it is small) that you could be too aggressive with it and end up causing further injury. He does not recommend using a foam roller or massage gun before your race or workout, because it could decrease your muscle tension and actually make you more prone to injuries. Instead, he suggests using it before bed.

Reflexology

Dubois likens this type of therapy to acupuncture, noting that whether it works is more dependent on patient belief than anything else. He admits he is not an expert on reflexology, but says that there is no scientific evidence that it is effective.

The bottom line

Mechanical Stress Quantification in running

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Does this mean you should never use any of these types of therapies? Not necessarily — in fact, Dubois will use some of them for his own patients from time to time. He explains that just because the science is inconclusive does not mean we shouldn’t try it, but we have to be critical of everything we see or hear about. So what does Dubois recommend for runners who want to prevent injury?

“80 per cent of the job of preventing injury is load management,” he says. “We need to look at all the stress the person is putting on their body, and we need to be sure that they are in a good zone to create adaptation.”

Runners can help themselves out by having the proper shoes and managing their training volume to a level their bodies can handle, but Dubois says that the two most important ways to prevent injuries are eating well and sleeping well. These two things are far more important than any therapy tool or practice you use.

Ethiopian middle-distance star Gudaf Tsegay has been handed a four-month suspension after testing positive for a metabolite of Letrozole, a substance prohibited under anti-doping regulations.

The positive result stemmed from an out-of-competition test conducted on 5 December 2025, casting an unexpected shadow over one of the most accomplished athletes in global athletics. Tsegay, a two-time world champion and one of Ethiopia’s most decorated distance runners, was formally notified of the adverse analytical finding in January 2026.

Following the notification, Tsegay maintained that the medication had been prescribed by medical professionals to treat a diagnosed health condition. She subsequently provided supporting medical documentation to anti-doping authorities and later submitted a Therapeutic Use Exemption (TUE) application.

The World Athletics Therapeutic Use Exemption Committee reviewed the evidence and concluded that her treatment satisfied the criteria required for a TUE. However, because the exemption had not been obtained before the use of the medication, an application for a retroactive TUE was submitted. That request was ultimately rejected by the World Anti-Doping Agency (WADA).

As a result, Tsegay entered into a Case Resolution Agreement with the Athletics Integrity Unit (AIU) and WADA, acknowledging anti-doping rule violations related to both the presence and use of a prohibited substance.

Despite the violation, authorities determined that a reduced sanction was appropriate. The decision took into account Tsegay’s prompt admission of the violation, the absence of significant fault or negligence, and the finding that she likely would have received a valid TUE had the application been made before treatment began.

Under the terms of the agreement, Tsegay will serve a four-month period of ineligibility from 1 June 2026 through 30 September 2026.

The suspension temporarily sidelines one of the sport’s most recognizable talents, whose achievements include world titles and standout performances on the global stage. While the ruling represents a setback in her career, the case has also highlighted the importance of athletes securing the necessary exemptions before using medications that contain prohibited substances, even when prescribed for legitimate medical reasons.

Tsegay is expected to return to competition once her suspension concludes at the end of September, aiming to resume a career that has already established her among Ethiopia’s most successful athletes of her generation.

Adaejah Hodge has announced herself as one of the fastest women the sport has ever seen, producing a breathtaking performance at the NCAA Track and Field Championships to clock an astonishing 10.63 seconds in the women's 100 metres.

The 20-year-old sprinter's remarkable run elevated her into rare company, making her the fifth-fastest woman in history and placing her performance among the greatest ever recorded over the distance. Her 10.63 stands as the ninth-fastest time of all time and rewrites the NCAA record books, eclipsing the collegiate mark of 10.75 set by Sha'Carri Richardson in 2019.

Hodge's performance was more than just a record-breaking run—it was a statement. Displaying exceptional acceleration and composure under pressure, she delivered a race that will be remembered as one of the defining moments of the collegiate athletics season. The time instantly established her as a major force on the global sprinting stage and highlighted her immense potential heading into the next phase of her career.

What makes the achievement even more remarkable is the journey that preceded it.

In 2024, Hodge was handed a 17-month ban by the Athletics Integrity Unit (AIU) after testing positive for the prohibited substances GW501516 sulfone and GW501516 sulfoxide. By the time the AIU publicly announced the sanction, however, she had already completed the suspension period.

Importantly, the AIU stated that its investigation found no evidence that Hodge had knowingly ingested the banned substances. The case was therefore viewed differently from instances involving intentional doping, with the governing body acknowledging the circumstances surrounding the violation.

Since returning to competition, Hodge has focused on rebuilding her career and allowing her performances on the track to tell the story. Her record-breaking run at the NCAA Championships now represents a dramatic chapter in that comeback.

Few athletes have faced such scrutiny at such a young age, and even fewer have responded with a performance of this magnitude. Yet Hodge did exactly that, producing a time that not only shattered a long-standing collegiate record but also placed her among the fastest women ever to sprint 100 metres.

With history already made and her best years potentially still ahead, Adaejah Hodge has transformed herself from a promising talent into one of the most compelling figures in world athletics. Her stunning 10.63 was not merely a victory—it was a performance that reverberated across the sport and ensured her name will be etched into the record books for years to come.

Olympic 800m champion Keely Hodgkinson is preparing to step outside her comfort zone as she lines up in the women's 400m at the UK Athletics Championships in Birmingham on June 20–21, adding an intriguing new dimension to her 2026 campaign.

Widely regarded as one of the world's premier middle-distance athletes, Hodgkinson has built her reputation on tactical brilliance and devastating finishing speed over two laps. However, her decision to contest the one-lap event signals a deliberate move to sharpen the raw speed that has become a crucial ingredient in modern championship 800m racing.

The British star heads into the championships carrying fresh momentum after producing a personal best of 51.14 seconds in the 400m at the Rome Diamond League. The performance not only demonstrated her growing strength over the shorter distance but also highlighted the progress she has made in developing the speed reserve needed to remain at the summit of global middle-distance running.

For Hodgkinson, the Birmingham appearance is about more than chasing another fast time. Competing in the 400m offers a valuable opportunity to test her speed, race execution and competitive sharpness against specialist quarter-milers while continuing to build towards the major international targets later in the season.

The Olympic champion has consistently shown a willingness to explore different approaches in pursuit of improvement, and her latest challenge reflects the evolving demands of elite 800m racing. With the margins between victory and defeat often measured in fractions of a second, every gain in speed can prove decisive when championships are on the line.

The UK Athletics Championships will therefore provide fans with a rare opportunity to see Hodgkinson in a different setting. While her long-term focus remains firmly on the 800m, her venture into the 400m promises to be one of the most compelling storylines of the Birmingham meeting.

After a breakthrough run in Rome, all eyes will be on Hodgkinson to see whether she can translate that newfound speed into another standout performance. Whatever the outcome, her decision to embrace a fresh challenge underlines the mindset that has helped establish her as one of Britain's brightest athletics stars and one of the leading figures in world track and field.

When Faith Kipyegon steps onto the track at Hayward Field on July 4, she will not simply be racing another mile. She will be chasing history once again.

For the first time since 1993, the women's mile returns to the Prefontaine Classic, and there could hardly be a more fitting headliner than the greatest female miler the sport has ever seen. The Kenyan superstar arrives in Eugene as the undisputed queen of middle-distance running, carrying both the world record and the expectation that another landmark performance could be just around the corner.

One record in particular appears vulnerable.

The Hayward Field stadium record of 4:21.25, set by American legend Mary Decker in 1988, has stood untouched for nearly four decades. Generations of world-class athletes have come and gone without threatening it. Yet with Kipyegon now operating on a different level from any woman before her, few expect that mark to survive much longer.

The intrigue surrounding the race is not whether the record will fall, but by how much.

Kipyegon's official world record of 4:07.64 transformed the event and redefined what was thought possible in women's middle-distance running. Last summer, she pushed the boundaries even further when she clocked 4:06.42 during Nike's highly publicized Breaking4 project. Although the performance was not eligible for record recognition because of its controlled conditions, it provided compelling evidence that the four-minute barrier is no longer a fantasy.

It is a target.

The 32-year-old has spent the past several seasons systematically dismantling some of the sport's most prestigious records. Her combination of tactical brilliance, finishing speed, and remarkable consistency has made her virtually unbeatable over the distances she dominates.

Eugene has also become one of her favorite stages.

It was at Hayward Field where Kipyegon delivered another masterpiece by breaking the world record in the 1500 meters, further cementing her legacy as one of the greatest runners in history. The venue seems to bring out her best, and with the energy of a packed Prefontaine Classic crowd behind her, another unforgettable performance could be on the horizon.

Adding to the anticipation is a remarkable streak that continues to grow. Kipyegon has not lost a 1500-meter race in more than a decade, a level of dominance rarely seen in any discipline. Every appearance now carries the feeling that spectators are witnessing a living legend at the peak of her powers.

The women's mile may be returning to the Prefontaine Classic after a long absence, but it is arriving at exactly the right moment. The event has never featured an athlete better equipped to redefine its limits.

The stadium record appears destined to fall. The world record could come under pressure. And somewhere beyond those milestones lies the sport's most tantalizing possibility—the first sub-four-minute mile by a woman under record-legal conditions.

Whether that breakthrough arrives this summer or further down the road remains uncertain.

What is certain is that when Faith Kipyegon returns to Hayward Field, the athletics world will be watching. Eugene has already witnessed some of her greatest achievements. On July 4, it may witness the next chapter in one of the most extraordinary careers the sport has ever known.

Some Olympic records are broken. Others are challenged. A few endure for generations. And then there are achievements so extraordinary that they seem to belong to another realm entirely.

In the summer of 1952, at the Helsinki Olympic Games, Emil Zátopek accomplished what remains one of the greatest feats in the history of athletics. The legendary Czech distance runner captured gold in the 5,000 metres, the 10,000 metres, and the marathon—three vastly different events requiring unique combinations of speed, endurance, and tactical brilliance.

More than seven decades later, no athlete has ever repeated the triple.

What makes the achievement even more astonishing is that the marathon was the first marathon Zátopek had ever raced.

Known worldwide as the “Czech Locomotive,” Zátopek was unlike any runner of his era. His training methods were considered unconventional, even reckless, by many of his competitors. While others followed established routines, he pushed his body through relentless interval sessions, often running repeated fast efforts until exhaustion. His philosophy was simple: if the body could survive discomfort in training, it could withstand anything in competition.

His running style was equally unforgettable. With a face contorted in apparent agony and a stride that looked anything but effortless, he appeared to be battling the limits of human endurance with every step. Yet beneath the grimace was an athlete whose determination and resilience were unmatched.

By the time Helsinki arrived, Zátopek was already the dominant force in long-distance running. He first secured gold in the 10,000 metres before producing another masterclass to win the 5,000 metres. Most champions would have celebrated their achievements and ended their Games there.

Zátopek had other ideas.

Curious about the marathon and eager for a new challenge, he entered the event despite never having competed over the distance. During the race, he famously approached the early leader and asked whether the pace was too fast. When told it was not, he accelerated. The move shattered the field. Zátopek surged clear and crossed the finish line as Olympic champion, completing a feat that instantly became sporting folklore.

His three gold medals were not merely victories; they redefined what athletes believed was possible. The combination of track speed required for the 5,000 metres, the relentless stamina demanded by the 10,000 metres, and the physical and mental endurance of the marathon makes the achievement almost unimaginable in the modern era.

Yet perhaps Zátopek’s greatest legacy extends beyond medals and records.

He understood that distance running is about far more than times on a stopwatch. It is a test of character, patience, sacrifice, and self-discovery. That understanding is captured perfectly in one of his most enduring reflections:

“If you want to run, run a mile; if you want to experience a different life, run a marathon.”

Those words continue to resonate because they speak to a truth every marathoner eventually learns. The marathon is not simply a race. It is a journey that strips away comfort, exposes weakness, and reveals strengths many never knew they possessed.

For runners around the world, Emil Zátopek legacy remains more than an Olympic champion. It is a symbol of courage, perseverance, and the belief that human limits are often far beyond where we imagine them to be.

His records may one day be surpassed. His Olympic masterpiece, however, remains one of sport’s most untouchable achievements—a reminder that greatness is sometimes measured not by what has been done, but by what no one else has ever managed to do again.