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.

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.

Swiss middle-distance sensation Audrey Werro continues to redefine the limits of European athletics after producing a breathtaking performance in front of her home supporters, setting a new European best of 1:22.85 in the women's 600m.

Competing on home soil in Switzerland, Werro delivered a run of exceptional quality and composure, eclipsing the previous European best of 1:23.41 that had been established by Keely Hodgkinson in 2023. The performance further underlined the extraordinary form that has transformed the Swiss star into one of the most exciting athletes in world athletics this season.

The new mark is another milestone in what is rapidly becoming a breakthrough year for the 22-year-old. Werro has consistently demonstrated her ability to blend speed, strength and tactical intelligence, qualities that have elevated her from a promising talent to a genuine global contender.

Her latest achievement arrives just days after she stunned the athletics world in Stockholm, where she defeated Hodgkinson in a sensational women's 800m race. On that occasion, Werro crossed the line in a remarkable 1:53.98, a performance that elevated her to third on the all-time women's 800m list and firmly established her among the greatest one-lap-and-a-half runners in history.

The 600m is often regarded as a demanding test of both sprint speed and middle-distance endurance, making Werro's record-breaking effort all the more impressive. From the opening stages, she controlled the pace with confidence before powering through the final stretch to stop the clock at a historic time that rewrote the European record books.

For Swiss athletics, the moment was especially significant. Roared on by a passionate home crowd, Werro delivered a performance that showcased not only her immense talent but also the growing strength of Switzerland on the international athletics stage.

With every race, Werro appears to be pushing the boundaries of what is possible. Her victory in Stockholm and now a European-best performance over 600m suggest that the Swiss star is entering the prime of her career, carrying momentum that could make her one of the defining figures of the current athletics era.

As the season gathers pace, the athletics world will be watching closely. If recent performances are any indication, Audrey Werro's remarkable rise is far from over—and more records may soon be within reach.

A landmark chapter was written in ultrarunning history on Friday as Bo Shelby delivered a performance for the ages at the renowned Bighorn Trail Run in Dayton, Wyoming.

For 25 years, the demanding 100-mile mountain race had resisted every attempt to be conquered in under 18 hours. The rugged trails, relentless climbs, punishing descents, and unpredictable mountain conditions had combined to make the barrier seem almost untouchable. Shelby changed that narrative in emphatic fashion.

Producing one of the finest performances ever seen on the course, Shelby stormed to victory in an astonishing 17:58:03, becoming the first athlete in race history to break the coveted 18-hour mark. In doing so, he not only secured the title but also established a new course record, setting a benchmark that many once believed was beyond reach.

The achievement carries added significance given the reputation of the Bighorn 100, one of North America's most respected ultramarathons. Winding through the breathtaking yet unforgiving Bighorn Mountains, the race features significant elevation changes across its 100-mile route and allows runners a generous 35-hour cutoff simply to reach the finish line. For most participants, earning a finisher's buckle is considered a triumph. Shelby, however, elevated the standard entirely.

What made the race even more remarkable was the depth of competition at the front. Ben Quatromoni also delivered a historic run, crossing the line in 18:10:31. His performance eclipsed the previous course record as well, making it the second-fastest time ever recorded at Bighorn despite finishing second on the day.

Completing an outstanding men's podium was John Dragon, who secured third place in 19:48:48 after a strong and resilient effort across the challenging mountain course.

In the women's race, Leah Handelman produced a commanding display to capture victory in 24:23:35, successfully navigating the demanding terrain to claim top honors.

As the Bighorn 100 celebrates a quarter-century of racing, the 2026 edition will be remembered as a defining moment in its history. A course that had stood unconquered beneath the 18-hour threshold for 25 years finally yielded, and in spectacular fashion. Shelby's record-breaking run did more than earn a victory—it redefined what athletes can dream of achieving on one of ultrarunning's most formidable stages.

The stage is set for one of the most anticipated middle-distance clashes in British athletics history as three generations of 800m talent prepare to meet for the very first time in a single race at the London Diamond League on July 18.

Olympic champion Keely Hodgkinson, national record contender Georgia Hunter Bell, and teenage sensation Phoebe Gill will all line up together over two laps of the track in what promises to be a captivating contest before a home crowd at the London Stadium.

The race brings together three athletes at different stages of their careers, each carrying impressive credentials into one of the season's biggest meetings. Hodgkinson arrives as Britain's fastest-ever female 800m runner, boasting a remarkable personal best of 1:54.33, a mark that places her at the summit of the UK all-time rankings. Close behind her is Hunter Bell, whose outstanding 1:54.90 ranks second on the British all-time list and confirms her status among the world's elite middle-distance performers.

Adding another intriguing dimension to the contest is rising star Phoebe Gill. The young Briton has already established herself as one of Europe's brightest prospects, holding the European Under-18 800m record with a stunning 1:57.86. Despite her age, Gill has consistently demonstrated maturity, composure, and tactical intelligence beyond her years, making her a genuine threat against more experienced opposition.

While Hodgkinson and Hunter Bell have already cemented their places among Britain's greatest 800m athletes, Gill represents the future of the event. Their meeting in London will therefore be more than just a race—it will be a rare collision of established excellence and emerging talent on one of athletics' biggest stages.

The prospect of seeing Britain's top two all-time performers take on the nation's most exciting teenage middle-distance star has already generated considerable excitement among athletics fans. With Diamond League points, national pride, and momentum ahead of the major championships all on the line, the race is expected to deliver both fast times and fierce competition.

As the countdown to London continues, anticipation is building for what could become one of the defining moments of the 2026 Diamond League season. For the first time ever, Hodgkinson, Hunter Bell, and Gill will share the same start line—and British athletics may be about to witness a truly memorable chapter in its rich 800m history.