Running News Daily

Experts offer tips on how to strike a healthy balance between setting big goals and being kind to yourself.

As many runners know, it’s motivating to set goals and create a plan to reach them, and then thrilling when you sprint past them—even in your everyday training, not just when you’re gearing up for a race.

However it’s also easy to become too fixated on your exercise routine. When that happens, you can feel guilty over skipped workouts, have anxiety when your schedule changes, and, perhaps the biggest ripple effect, suffer overuse injuries.

At what point does your desire to exercise start hurting you?

The answer is different for everyone, of course. Whether you’re past that line or not, taking a moment to consider your approach can be helpful. Here are some insights on what to consider when it comes to nurturing your relationship with exercise.

Rediscover Your Why

You run because it’s good for you—a statement backed up by plenty of research—and you cross-train for the same reason. But what does that really mean?

“This is always and forever going to come down to understanding your relationship with exercise in the first place,” running coach Kourtney Thomas, C.S.C.S., told Runner’s World. “Know yourself deeply, peel back the layers, get a firm idea of your ‘why’ for exercise. That means your reason, not anyone else’s, including society or even your doctor.”

Set aside time to ponder why you run, she suggests, thinking beyond vague, external, or clinical “health goals.” One trick is a management technique called the “five whys,” which means you might start with an overarching statement like, “I run to challenge myself.” Then you keep digging: Why is it important to you to do that? With every answer, go one level deeper with another “why” until you’re five layers down.

“Your motivation and ‘why’ should come from a place of autonomy,” Thomas said. “Get at the root of why you exercise, and you’re likely to feel connected to it in a fresh, meaningful way.”

Redefine Your Minimum

Keeping your why in mind, you should then define what your exercise “minimum” really means to you, while also being realistic and compassionate with yourself, Thomas suggested.

Maybe ideally, you plan to take at least a three-mile run daily, but then there’s a day it doesn’t happen, because your boss hits you with last-minute work. What’s your reaction? If you had made that run your absolute minimum, most likely you’re going to be more than frustrated, and that will probably spill over into other interactions. (A tip: Don’t email your boss at that moment!)

But if your minimum is going for a three-mile run a few times a week, then you’re likely to be much less bothered by the shift in your schedule. In other words, lower your bar. You can always do more than your minimum, and keeping it realistic means accommodating changes to your schedule.

Also, if you have a very high minimum, you’re likely to feel guilty about skipping a run on the days when you just don’t feel like getting out there, said Thomas. That can get complicated quickly. Perhaps instead of seeing guilt as a sign you’re not doing what you “should,” think of it as a cue to change your definition of what’s healthy for you.

“The guilt response comes from feeling like you’re doing something wrong, but you’re the one defining that,” she said. “Guilt is just not productive and it’s often irrational and overwhelming.”

Rethink What Constitutes Exercise

One day, you didn’t have time for a proper workout because you were running errands all day, and then you did yard work and tidied up the house. Although you might not have gone for a run, that doesn’t mean all that activity doesn’t add up to similar benefits of a workout.

Called “movement snacks” or high-intensity physical activity (HIIPA), these sporadic bursts of exercise—like sprinting up a flight of stairs, scrubbing dirty pots vigorously, or crawling around with your kid—can be more meaningful than you think.

“Benefits vary by age and fitness level, but in general, doing HIIPA three or four times per day can give you a surprising amount of improvement in cardiorespiratory fitness,” Emmanuel Stamatakis, Ph.D., professor of physical activity, lifestyle, and population health at the University of Sydney, told Runner’s World.

A study he led showed that doing only one minute total of HIIPA per day, broken up into these movement snacks, had measurable increases of 5 percent in fitness over six weeks. Again, that’s just one minute every day. That means it may be much easier to keep up your level of fitness than you might think.

Revisit the Concept of Rest

Rest is crucial for any athlete, and not just as a day built into a larger training plan. It’s normal to take weeks or months off from exercise, in order to give yourself a complete mental and physical break.

And even if you take rest days, you might still be suffering from some degree of exercise burnout, especially right now when stress levels are still high during COVID-19, according to Joe Holder, C.P.T., Nike master trainer and run coach, who just launched a fitness and wellness fundamentals program on MasterClass.

“Our body needs an off-season, especially if we perform races,” he told Runner’s World. “We might think we have to hit every workout or be perfect on our diet, but it can be too much if our stress loads are out of whack. Don’t be afraid to reduce your exercise load and just focus on other wellness strategies if you feel like you need a moment.”

Not sure if you need that break? Holder suggested thinking about whether you consider exercise a form of punishment, or at least something you’re forcing yourself to do. If you’re dreading a run and finding ways to procrastinate it, that should be a huge sign that you might need an off-season.

Consider other self-care tactics for a couple weeks or even months, such as focusing on your sleep quality, stress management, relationship dynamics, gut health, or work scheduling. Taking a break can not only help you come back to exercise stronger physically, Holder said, but you’ll also have healthier perspective when you return.

The streets of Portaferry fell silent with grief as family, friends, fellow athletes and members of the community gathered to say their final goodbyes to Ciara Mageean, the beloved Irish Olympian whose remarkable life was cut tragically short at the age of 34.

It was an emotional farewell to a woman who had brought immense pride to her country, inspired countless people through her achievements on the track and touched lives through her warmth, courage and generosity.

Mageean, who represented Ireland at the Olympic Games and Northern Ireland at the Commonwealth Games, died on Sunday, November 1, following a courageous battle with stage four bowel cancer. She had publicly revealed her diagnosis in 2025 and was facing a likely terminal prognosis.

Her death sent shockwaves throughout the athletics community, with tributes pouring in from fellow competitors, sporting organisations, political leaders and admirers around the world.

For Portaferry, however, the loss was deeply personal. The town was not simply mourning a European champion and Olympic athlete; it was saying goodbye to one of its own.

Her funeral brought together a community united in sorrow, celebrating a life that had made an extraordinary impact both on and off the track.

One of the most moving moments came during the funeral service when Fr Martin Kelly shared a touching memory from one of his final visits to Mageean at the hospice.

He recalled visiting her approximately three weeks before her death and accompanying her on a walk. Despite the severity of her illness, the determined athlete still appeared to have enough energy to leave him struggling to keep up.

When Ciara noticed that the priest was finding the walk difficult, she offered him her arm.

"There’s still a bit of 'macho' in me, so I hesitated - linking arms wasn’t me," Fr Kelly recalled. "Then I gave in."

What followed became one of his most treasured memories of the remarkable athlete.

"One of my happiest memories is that of Ciara Mageean linking my arm as we walked back to her room, shortly before she went to Heaven," he said.

"Thank you Ciara from the bottom of my heart."

It was a simple gesture, but one that captured the extraordinary kindness of a woman whose greatness extended far beyond her sporting achievements.

Even while facing the final stages of her illness, Mageean was still thinking about someone else, offering comfort and companionship when she could easily have been the one receiving it.

Her final chapter was also filled with love and precious family moments. Just weeks before her death, she married her longtime partner, Thomas Moran, in a civil ceremony at Belfast City Hall. The couple subsequently celebrated their marriage with family and friends at Darver Castle in County Louth on October 25.

The following day, Mageean shared photographs of the celebration on social media, writing: "I hope you didn’t think we were skipping the party."

She described the occasion as an "incredible day" surrounded by "the most amazing people."

Those photographs, showing her smiling and celebrating with loved ones, have since become particularly emotional reminders of the happiness she experienced during her final days.

Moran had stood beside her throughout her cancer journey, encouraging her to seek medical attention when her symptoms changed in 2025. Mageean had spoken about the future they hoped to build together in Portaferry, including having children and eventually grandchildren.

Tragically, their dreams were cut short. The couple had been married for only 20 days when Mageean passed away.

Among those who travelled to Ireland to celebrate the wedding was British marathoner Phily Bowden, who had trained alongside Mageean in Helen Clitheroe's New Balance Manchester group.

Bowden had flown from Arizona during the final stages of her preparation for the New York City Marathon because she did not want to miss her friend's special occasion.

In a video recorded during a training session in Dublin, she explained the reason for her journey.

"A very special person in my life is getting married this weekend here in Ireland," she said. "So I couldn’t exactly miss it."

Just seven days later, Bowden found herself lining up for the New York City Marathon after receiving devastating news while travelling on the bus to the start.

Her friend had died.

Despite the heartbreak, she went on to complete the 42.195km race, finishing 17th in 2:30:45. She later dedicated her performance to Mageean, turning a day of personal achievement into a deeply emotional tribute.

It was another reminder of how many lives Ciara had touched, and how far her influence extended beyond the athletics track.

Sportingly, Mageean leaves behind an extraordinary legacy. She represented Ireland at the Rio 2016 and Tokyo 2020 Olympic Games, competed for Northern Ireland at the Commonwealth Games and established herself as one of the finest middle-distance runners in Irish history.

Her greatest triumph came at the 2024 European Athletics Championships in Rome, where she captured the women's 1,500m gold medal in 4:04.66, delivering a historic performance that secured her place among Ireland's most celebrated athletes.

But while her medals and achievements will remain part of athletics history, those who knew her will remember something even more valuable: the person behind the champion.

Her courage through cancer, her determination to embrace life, her love for family and friends, and her instinct to extend kindness even during her most difficult moments have become central to the tributes celebrating her life.

As Portaferry said its final goodbye, the streets that once celebrated one of their greatest sporting daughters became a place of reflection, remembrance and heartbreak.

Ciara Mageean's final race was not run on an athletics track. It was a battle fought with extraordinary courage, surrounded by the people she loved.

And perhaps the most powerful image to emerge from her final chapter is not one of her crossing a finish line or lifting a championship medal, but of a woman in a hospice offering her arm to someone else as they walked together.

A small act of kindness. A beautiful final memory. A lasting reminder that true greatness is measured not only by what someone achieves, but also by how they make others feel.

Portaferry has lost a daughter. Irish athletics has lost a champion. And the world has lost a remarkable woman.

 As Portaferry laid one of its brightest daughters to rest, the tears, tributes and heartfelt memories told the story of a woman whose impact reached far beyond the finish line. Ciara Mageean may have lost her final battle, but cancer could never take away the courage with which she lived, the love she shared or the countless lives she inspired. Her footsteps may have fallen silent, but her legacy will forever echo through Irish athletics and the hearts of everyone who had the privilege of knowing her story. A champion on the track, a fighter in life and a beautiful soul remembered forever. 

What happens when one of the greatest marathon runners in history meets an Olympic sprint champion in a school cafeteria?

In New York City, it made for an unforgettable evening of athletics, laughter and community ahead of the 2026 TCS New York City Marathon.

On Friday, October 30, Nike Running transformed the cafeteria at Manhattan’s High School of Fashion Industries into “Cafeteria 26.2,” creating a classic American school-lunchroom atmosphere where runners could gather, enjoy a pre-race pasta meal and soak up the excitement building around one of the world’s most famous marathons.

But the food was not the only attraction.

Among the most memorable moments came when two of athletics’ biggest stars stepped away from the competition arena and behind the serving counter.

Kenya’s Eliud Kipchoge, widely regarded as one of the greatest marathoners of all time, joined American Olympic sprint champion Melissa Jefferson-Wooden to serve pasta to runners preparing for Sunday’s race.

Wearing custom red Nike aprons emblazoned with the word “RUN,” the two champions embraced the unusual roles with plenty of energy, chatting with athletes, signing jackets and sharing smiles and photographs with members of the running community.

For the runners in attendance, it was a rare opportunity to interact with champions who represent two very different sides of the sport.

Kipchoge has built a legendary career around the marathon, winning the Olympic title twice and becoming the first person to complete the distance in under two hours in a specially staged event. Jefferson-Wooden, meanwhile, has established herself among the world’s leading sprinters, bringing explosive speed and Olympic success to the occasion.

Together, they created a striking picture: marathon endurance meeting sprinting speed, all in the most unexpected of places.

The evening also produced plenty of lighter moments. Social media users jokingly focused on Kipchoge’s seemingly careful pasta portions, turning a simple serving moment into another source of entertainment before race day.

But behind the jokes was something more meaningful.

“Cafeteria 26.2” captured the communal spirit that makes major road races so special. Before thousands of runners would take on the bridges, hills and streets of New York, they were given a chance to share a meal, meet fellow athletes and celebrate the sport away from the pressure of competition.

And with Kipchoge and Jefferson-Wooden on the other side of the serving counter, the night offered a reminder that athletics is not only about records, medals and finish lines.

Sometimes, it is simply about bringing people together.

From the explosive world of the 100 metres to the relentless demands of 26.2 miles, different disciplines may require different kinds of greatness—but they are united by the same passion to RUN.

Sweden’s Andreas Almgren has turned his marathon debut into a piece of history.

The 31-year-old produced a stunning performance at the 2026 New York City Marathon, winning in 2:06:01 and becoming the first Swedish man to conquer one of the world’s most prestigious marathons.

But Almgren’s breakthrough was about far more than a personal victory. His triumph marked the end of a remarkable era of African dominance in two of the sport’s biggest distance-running competitions.

Almgren became the first non-African-born male winner of the New York City Marathon since Brazil’s Marílson Gomes dos Santos claimed his second title in 2008. For 18 years, the race had remained without another non-African-born male champion.

His achievement also added another remarkable chapter to a career that has already produced a major global breakthrough. Almgren had previously become the first non-African man since Italy’s Stefano Baldini in 1996 to win the World Half Marathon title, ending a three-decade wait for another victory of that kind.

His New York triumph was even more unusual because it came on his marathon debut. Almgren became the first man since Ethiopia’s Gebre Gebremariam in 2010 to win the New York City Marathon in his first attempt at the distance.

For Sweden, the significance is even greater.

Almgren is now the first Swedish man to win the New York City Marathon and the first Swedish athlete to claim a men’s World Marathon Major title, placing his name alongside some of the greatest distance runners in history.

New York has long been a stage where experienced marathoners, Olympic medallists and established champions battle for glory. Almgren arrived without a marathon race on his résumé and left with one of the most remarkable debut victories the event has witnessed.

His 2:06:01 was not simply a winning time. It was the performance that transformed an ambitious first marathon into a landmark moment for Swedish athletics.

From the World Half Marathon title to the streets of New York, Almgren has now broken barriers that had stood for decades.

A new chapter in marathon history has begun — and Sweden has found its newest distance-running star.

Des Linden has officially gone where the marathon can no longer take her.

The 2018 Boston Marathon champion completed her first 100-mile race at the Javelina Jundred in Arizona on Saturday, finishing in 16:58:00 to place ninth among the women and 39th overall. It was a demanding debut over 100 miles of desert trail, but for Linden, simply reaching the finish line was another remarkable chapter in a career that continues to evolve beyond the roads.

For much of the race, however, Linden looked capable of something far more ambitious than simply finishing.

She began cautiously, gradually working her way through the field before moving from fifth place into the women's lead. By mile 45.3, she was out front in 5:53:12, and she continued to extend her advantage. At mile 56.9, Linden was still leading, carrying a gap of roughly five minutes over Katie Asmuth.

Then came the moment when 100 miles began to feel very different from 26.2.

Linden completed 60.3 miles in 8:01:12, maintaining a remarkably strong pace deep into the race. But after reaching the aid station, she needed significant assistance from her crew, including a shoe change, and the momentum that had carried her into the lead began to disappear.

The change was dramatic.

The 4.3 miles from the 60.3-mile mark to Coyote Camp took Linden 1:22:37. By mile 64.6, she had surrendered the lead and slipped back through the women's field. What had looked like a potential victory challenge had become a battle of survival, patience and determination.

Yet Linden refused to stop.

Her final 39.7 miles took 8:56:48 — nearly an hour longer than the time she needed to cover her opening 60.3 miles. The difference illustrated just how brutally the final stages of a 100-mile race can punish even an experienced marathoner.

And the conditions offered little mercy.

Rain had already affected the course, leaving muddy sections and washouts, while further storms and heavy rain made the later stages particularly difficult. As darkness settled over the Arizona desert, Linden kept moving, adding another layer of difficulty to an already punishing first attempt at the distance.

Heather Jackson ultimately won the women's race in 13:48:29, edging Carla Molinaro by just 55 seconds, with Katie Asmuth third in 14:06:34. Jackson and Molinaro secured the two women's Golden Tickets to the 2027 Western States 100.

Linden's ninth-place finish left her outside those qualifying positions, but the result hardly diminishes what she accomplished. She came to Arizona to discover what 100 miles would demand from her — and she found out the hard way.

The distance was the part that had made her most nervous before the race.

In the end, it was exactly what she feared.

But she faced it anyway.

From winning Boston in 2018 to stepping away from professional road racing and embracing the world of ultrarunning, Linden has continued to challenge herself in ways that few athletes at her level would dare. Earlier this year, she finished third at the Marathon des Sables, a brutal multi-stage desert ultra that included a 100-kilometre long stage.

Now she can add another achievement to that growing trail résumé: 100 miles completed.

It was not the victory she may have glimpsed halfway through the night. It was not the Golden Ticket she might have dreamed about.

It was something perhaps more valuable for a first attempt — a hard-earned lesson in just how unforgiving 100 miles can be, and the satisfaction of knowing she kept going when the race stopped going according to plan.

For Des Linden, the marathon may have been the distance that made her famous.

But 100 miles may be where her next chapter truly begins.

The New York City Marathon is celebrated as a day of courage, endurance and achievement — a race where thousands of runners push their limits while families and friends wait eagerly to see them cross the finish line.

For one family, however, November 1, 2026, became a day of unimaginable heartbreak.

Twenty-four-year-old Rachel Apa, a former Division I field hockey athlete at Bucknell University, was running her first marathon when she collapsed in Central Park with roughly two miles remaining. She never made it to the finish line.

Rachel had entered the race with a deeply personal purpose. She was running in honour of her late grandfather, who had battled Parkinson’s disease, while raising money and awareness for Parkinson’s research and care.

Her family followed her journey closely as she made her way through the five boroughs.

Rachel exchanged messages with her father, Steve, during the race as he monitored her progress remotely. At Mile 18, she sent a brief message: “Ow.”

One mile later, another message arrived: “Ow ow.”

Then, at Mile 23, came her final message: “Final stretch.”

Those words would become heartbreaking in hindsight.

Rachel’s mother, Michelle, was waiting around Mile 25 in Central Park, expecting to see her daughter approaching the finish line. She was preparing for a moment of celebration — to watch Rachel complete the biggest running challenge of her life.

Instead, Rachel’s tracking-app location stopped moving around Mile 24.

At approximately 1:30 p.m., Rachel collapsed near 85th Street in Central Park. Spectators rushed to help, including medical professionals who began performing CPR. New York Road Runners’ medical team soon arrived with a defibrillator, and Rachel was taken to Mount Sinai Medical Center.

Doctors fought for more than six hours to save her life.

But at approximately 9:40 p.m., Rachel was pronounced dead.

According to her father, doctors attributed her death to rhabdomyolysis, a serious medical condition in which damaged muscle tissue breaks down rapidly and releases substances into the bloodstream that can cause severe complications.

The tragedy sent shockwaves through the running community.

New York Road Runners, organisers of the New York City Marathon, expressed deep sadness over Rachel’s death and extended their condolences to her family, friends and everyone affected by the loss.

Rachel’s marathon was never simply about completing 26.2 miles.

It was about family. It was about memory. It was about honouring her grandfather and helping others affected by Parkinson’s disease.

She had already pushed through more than 24 miles of one of the world’s toughest and most demanding marathon courses. She was so close to the finish line that her final message to her father was simply, “Final stretch.”

But the finish line she had spent months preparing for would remain out of reach.

For Rachel’s family, the New York City Marathon will forever be remembered not for the finish line, but for the devastating moment when a day of hope became a night of grief.

Her mother was waiting to celebrate her daughter’s achievement. Instead, she was left facing an unimaginable loss.

Rachel Apa was just 24 years old.

She came to New York chasing a dream, carrying the memory of someone she loved and running for a cause close to her heart. She never got to finish the race, but her story will remain with the people who knew her and with a running community that mourns her loss.