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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.

Three extraordinary performances that captivated the athletics world have now been officially ratified by World Athletics, with Jacob Kiplimo, Ja’Kobe Tharp and Emmanuel Wanyonyi securing their places in the history books with remarkable world-record performances.

Uganda’s Jacob Kiplimo delivered a breathtaking 57:20 at the EDP Lisbon Half Marathon on 8 March 2026, producing what was then a spectacular world record. His performance underlined his exceptional ability over the half-marathon distance and further strengthened his status as one of the finest road runners of his generation.

American hurdler Ja’Kobe Tharp created his own piece of history in Eugene on 10 June 2026, storming to 12.75 seconds in the 110m hurdles. The sensational performance came with a legal +1.0m/s following wind and established Tharp as the new world record-holder, marking a remarkable breakthrough on the global stage.

Kenya’s Emmanuel Wanyonyi completed the trio with a sensational 2:11.83 world record in the 1000m. The Olympic champion produced the performance in Monaco, lowering Noah Ngeny’s long-standing 2:11.96 world record from 1999. It was another extraordinary demonstration of Wanyonyi’s speed, strength and versatility beyond his specialist 800m distance.

What makes the three records particularly special is the variety of disciplines involved. Kiplimo conquered the demanding half marathon, Tharp mastered the technical challenge of sprint hurdling, while Wanyonyi extended his middle-distance brilliance over 1000m. Each performance showcased a different form of athletic excellence, yet all three athletes reached the same extraordinary destination: the world-record books.

Accuracy Note: Kiplimo’s 57:20 has since been surpassed by Ethiopia’s Yomif Kejelcha, who ran 56:51 at the Media Maratón Ciudad de Buenos Aires on 23 August 2026, taking 29 seconds off Kiplimo’s mark. The newer performance was still listed as pending ratification, meaning Kiplimo’s mark had been overtaken on the clock even as his record was among those formally ratified.

The ratification of the Kiplimo, Tharp and Wanyonyi performances nevertheless gives official recognition to three spectacular moments that will remain significant chapters in the 2026 athletics season.

Three athletes. Three extraordinary performances. Three officially ratified world records. From Lisbon to Eugene and Monaco, Kiplimo, Tharp and Wanyonyi have added another unforgettable chapter to the story of athletics

Uganda’s rapidly rising distance-running star Harbert Kibet has been provisionally suspended by the Athletics Integrity Unit (AIU) over the alleged presence and use of prohibited substances.

The 21-year-old is facing allegations involving triamcinolone acetonide and exogenous steroids, with the substances reportedly confirmed through Isotope Ratio Mass Spectrometry (IRMS) analysis. The development brings an abrupt halt to what had appeared to be the emergence of one of Uganda’s most promising young distance-running talents.

Kibet had enjoyed a remarkable breakthrough in February when he made his road 10-kilometre debut at the 10K Facsa Castellón in Spain. He produced a stunning performance to win in a world-leading 26:39, a time that placed him at No. 4 on the all-time road 10K list at the time and immediately elevated his status in international distance running.

His rapid rise had already earned him opportunities to represent Uganda on the global stage. Kibet competed for his country at the World Championships in Tokyo last year, although he did not progress beyond the heats.

His most recent competition came in May at the Xiamen Diamond League, where he finished 15th in the men's 5000 metres in 13:46.45. He has not competed since that race.

The provisional suspension now casts uncertainty over the immediate future of an athlete whose spectacular 10K performance earlier this year had generated enormous excitement. However, it is important to stress that a provisional suspension is not a final finding of an anti-doping rule violation.

The case will now continue through the appropriate anti-doping process, during which the evidence and circumstances surrounding the allegations will be considered before any final decision is reached.

For Kibet, the development represents a dramatic and unexpected turn in a season that had begun with one of the most remarkable performances in the history of road distance running. The athletics world will now await further developments as the AIU process moves forward.

The women’s 100m hurdles is set for a spectacular showdown at the Brussels Diamond League Final on September 5, where Olympic champion Masai Russell will lead one of the strongest fields of the season in the battle for the coveted Diamond Trophy.

Russell arrives in Brussels in extraordinary form and as the athlete everyone will be chasing. The American star has enjoyed a remarkable season, combining consistency with breathtaking speed, and recently delivered another unforgettable performance when she ran a sensational 12.09 seconds in Zurich to break the world record.

That performance further strengthened Russell’s position as the dominant force in the event. Her remarkable consistency has been equally impressive, with the Olympic champion winning all 10 of her finals so far this season. With 48 points, she also finished at the top of the Diamond League standings during the regular season.

However, the points race is now behind her. In Brussels, everything comes down to one final. The Diamond League Final offers no room for complacency, and Russell will have to defeat an exceptional collection of world-class hurdlers to leave Belgium with the Diamond Trophy.

Among her biggest challengers is Nigeria’s Tobi Amusan, one of the finest hurdlers of her generation and a former world record holder. The field also includes Dutch star Nadine Visser, Bahamas standout Devynne Charlton and Poland’s Pia Skrzyszowska, ensuring that Russell will face serious opposition over every hurdle.

American Alaysha Johnson, Jamaica’s Megan Simmonds and Belgium’s Yanla Ndjip-Nyemeck complete a fascinating eight-athlete lineup for what promises to be one of the highlights of the Diamond League Final.

With Russell’s unbeaten record, her recent world-record performance and the Diamond Trophy on the line, the pressure will be immense when the athletes take their marks. Yet in an event as unpredictable and technically demanding as the 100m hurdles, one mistake can completely change the outcome.

Russell may arrive as the overwhelming favourite, but Brussels offers her rivals one final opportunity to produce something special. The stage is set for a thrilling race between the fastest and most accomplished hurdlers in the world—and after a season of dominance, Russell now has one more hurdle to clear in her pursuit of Diamond League glory.

Women’s 100m Hurdles Final Start List

 1. Masai Russell — United States

 2. Tobi Amusan — Nigeria

 3. Nadine Visser — Netherlands

 4. Devynne Charlton — Bahamas

 5. Pia Skrzyszowska — Poland

 6. Alaysha Johnson — United States

 7. Megan Simmonds — Jamaica

 8. Yanla Ndjip-Nyemeck — Belgium

One race. Eight elite hurdlers. One Diamond Trophy. Will Masai Russell complete another unforgettable chapter of her remarkable season, or will Brussels produce a surprise?

The 2026 Bank of America Chicago Marathon is set to introduce an important new innovation that could change the way runners approach hydration during major road races.

For the first time, participants in an Abbott World Marathon Major will have the opportunity to refill their own approved, self-carried hydration containers while competing on the course. The initiative will make its debut through four Culligan Water Refill Stations strategically positioned along the 26.2-mile route.

The refill stations will be located shortly before Aid Station 4 at Mile 5.7, Aid Station 7 at Mile 10.1, Aid Station 12 at Mile 15.7 and Aid Station 16 at Mile 20.3. At each location, runners carrying approved personal hydration gear will be able to stop and refill with Culligan-filtered water before continuing their race.

The move represents a significant step forward for one of the world's most prestigious marathons. Chicago will become the first Abbott World Marathon Major to formally provide runners with the opportunity to refill personal hydration containers during the race, opening the door to a potentially more sustainable approach to supporting thousands of participants over the marathon distance.

Beyond the environmental benefits, the initiative will also be fascinating to watch from a sporting perspective. Hydration is a crucial part of marathon performance, particularly for runners competing over more than two hours and for the many recreational athletes spending considerably longer on the course. The effectiveness and convenience of the refill stations, as well as how smoothly runners are able to use them without disrupting their rhythm, will be closely observed.

The project is also designed to reduce reliance on single-use hydration products while giving runners greater flexibility and control over how they manage their fluids during the race. If successfully implemented, Chicago's new approach could provide an important example for other major endurance events around the world.

Culligan International President and Chief Operating Officer Al Hamood said the company's involvement reflects its wider commitment to innovation, sustainability and improving the race-day experience for athletes.

The 2026 Chicago Marathon will therefore offer much more than another spectacular day of elite racing and personal achievement. It will also serve as a live test of an idea that could help shape the future of hydration at major marathons.

When the 2026 Bank of America Chicago Marathon gets underway, runners will not only be racing against the clock—they will also be part of something entirely new. At four points along the legendary 26.2-mile course, a simple refill could become a glimpse into the future of marathon running. The real question will be how smoothly thousands of athletes embrace the system and whether Chicago's bold experiment can set a new standard for the sport. If it succeeds, the ripple effect could extend far beyond the streets of Chicago, inspiring major races around the world to rethink how they keep runners hydrated while reducing waste. In 2026, one of marathon running's biggest stages will be testing a small but potentially game-changing idea—proving that sometimes the future of the sport may be waiting at the next water refill station.

Indianapolis is set to become the home of American indoor track and field for the next two years after USA Track & Field confirmed that the city will host the 2027 and 2028 USATF Indoor Championships at the Indiana State Fairgrounds.

The nation’s leading athletes will compete at the Indiana Farm Bureau Fall Creek Pavilion, with the 2027 championships scheduled for February 19–21, followed by the 2028 edition from February 18–20.

The announcement marks a significant moment for Indianapolis and its long-standing connection with the sport. The 2027 championships will take place 40 years after the city hosted the inaugural World Indoor Championships at the Hoosier Dome in 1987, bringing another major chapter of elite indoor athletics back to a city with a rich track and field history.

Although Indianapolis is home to USA Track & Field's national office and has hosted major athletics competitions over the years, the upcoming editions will be the first time the city has staged the USATF Indoor Championships. The Indiana State Fairgrounds has nevertheless developed into an increasingly important venue for the sport, providing a major platform for elite indoor competition.

The consecutive championships will give athletes two years of high-stakes competition on one of America's growing indoor stages, with national titles and places among the country's finest athletes once again on the line.

The 2028 USATF Indoor Championships will carry even greater significance, serving as a selection event for athletes hoping to represent the United States at the 2028 World Athletics Indoor Championships in Odisha, India. That will add another layer of intensity to the competition as athletes battle not only for national honours but also for the opportunity to compete on the global stage.

For Indianapolis, the return represents more than simply hosting another national championship. Four decades after welcoming the world's finest athletes for the inaugural World Indoor Championships, the city is preparing to once again place track and field firmly in the national spotlight.

With two consecutive editions now secured, Indianapolis is ready to welcome America's best indoor athletes as they chase national glory, international selection and the chance to create another memorable chapter in the city's proud athletics history.