Running News Daily

Why Hydration Matters

Dehydration in athletes may lead to fatigue, headaches, decreased coordination, nausea, and muscle cramping. Proper hydration is critical for preventing heat-related illnesses, such as heat stroke, which can have serious consequences.

Aside from all that discomfort, dehydration slows you down. One study showed that even a "small decrement in hydration status" on a warm day impaired runners' performance conditions affect your rate.

Signs of Dehydration

Be aware of the signs that you need more fluids. Early symptoms include: 

Thirst, Dry mouth, Feeling fatigued or sluggish.

As dehydration progresses, symptoms can include: 

Headaches, Muscle cramps, Nausea, Fatigue.

Pre-Run Hydration

Especially if you're doing a long run or race (more than 8 to 10 miles), it's important to make sure you're well-hydrated during the few days leading up to your long run. You know you're well-hydrated if you void large volumes of pale urine at least six times a day.

Drink plenty of water and non-alcoholic fluids. Not only does alcohol dehydrate you, but it can also prevent you from getting a good night's sleep. It's not a good idea to run with a hangover, because you'll most likely be dehydrated when you start running.

An hour before you start your long run or race, try to drink about 16 ounces of water or other non-caffeinated fluid. Stop drinking at that point, so that you can void extra fluids and prevent having to stop to go to the bathroom during your run.

Drinking on the Run

You will need fluids every 15 to 20 minutes during your run, so you need to either carry it with you or make sure it is available along the way (say, at a drinking fountain or by running a loop that takes you back to your home or car where you have extra water). Drinking small amounts frequently helps your body absorb the liquid better, and you won't have that feeling of it sloshing around in your stomach.

Set a timer on your watch or phone to prompt you to drink. Or use landmarks or mile markers as reminders. One study found that athletes who had a hydration plan and wrote it down drank more than those who didn't have a plan.

If you forget to drink and get behind on hydrating, it's hard to catch up. You may have to walk for a bit to conserve energy and cool down.

If you have to carry your own fluids with you, try handheld bottles, packs (like backpacks or vests), or fuel belts; it's a matter of personal preference. However, if you're running in a race, you shouldn't have to carry fluids because there will be water stops on the course.

Post-Run Hydration and Recovery

Don't forget to rehydrate with water or a sports drink after your run. Some people feel the effects of dehydration hours after their run because they failed to drink enough fluids after they finished. Weigh yourself after your run. You should drink 20 to 24 fluid ounces of water for every pound lost. If your urine is dark yellow after your run, you need to keep rehydrating. It should be a light lemonade color.

Common Hydration Mistakes

Staying alert to these common problems can help you stay healthier and more comfortable during your runs.

Drinking Too Little

Make a plan and stick with it. Be careful not to run out of water during a long run. You can't always count on drinking fountains (they can break) or stashing water along your route (someone might take it, or it will get too hot to use).

Drinking Too Much

The issue is not so much taking in too much liquid. It's drinking too much without replacing sodium, which can lead to hyponatremia. If you gain weight during a run, you are drinking too much. Add in a sports drink, salt shot, or salty snack to replace the sodium you're losing when you sweat.

Drinking the Wrong Fluid

As noted, drinking plain water when you need electrolytes could be trouble. It's also a problem to drink something new and different during a race. Work out your hydration plans and preferences during training, or else your performance (or stomach) might suffer.

Gulping Instead of Sipping

When you're running, your digestive system slows down because blood is diverted away from it. So taking giant gulps of water can be hard on your belly. Try small sips instead—even immediately after your run, when you might feel like chugging a whole bottle of water. Take it slow.

The rapid rise of ATHLOS is set to reach another landmark moment this September after organisers officially confirmed that the women’s-only athletics showcase will make its London debut at StoneX Stadium.

Founded by Reddit co-founder Alexis Ohanian, ATHLOS has quickly emerged as one of the sport’s most ambitious modern concepts, placing women’s athletics at the centre of a high-profile, entertainment-driven competition format. After drawing major attention in New York, the event is now preparing to bring its growing influence across the Atlantic.

The London meeting is scheduled for September 18 at StoneX Stadium, the home venue of Saracens Rugby Club and Shaftesbury Barnet Harriers. The stadium is expected to provide an intimate but electric setting as some of the world’s top female athletes gather for a condensed, high-stakes evening of competition.

ATHLOS will feature seven disciplines, with six athletes contesting each event in a format designed to maximise intensity, head-to-head drama and fan engagement. Organisers have also confirmed a combined prize fund of £1.5 million across the 2026 London and New York meetings, underlining the project’s growing financial commitment to women’s sport.

The London edition arrives just weeks before ATHLOS returns to New York City on October 2, creating what could become a powerful late-season series for elite female athletes. With prize money continuing to rise and global interest building around the concept, ATHLOS is positioning itself as more than just another athletics meeting — it is aiming to reshape how women’s track and field is presented to modern audiences.

The decision to expand into London is also significant given the city’s deep athletics heritage and passionate fan base. Britain has long been one of the sport’s strongest markets, and ATHLOS’ arrival adds another major international event to an already packed calendar.

While athlete entries have not yet been officially announced, anticipation is already building around which global stars could headline the inaugural London edition. If the atmosphere and star power of previous ATHLOS events are any indication, StoneX Stadium could become the latest stage for a memorable night in women’s athletics.

As anticipation builds ahead of the inaugural London edition, ATHLOS continues to position itself as one of the most ambitious new ventures in global athletics. With elite talent, substantial prize money and a format designed exclusively to elevate women’s sport, the series is rapidly carving out a unique place on the international calendar.

The London meeting at StoneX Stadium on September 18 will mark another major step in that journey before the spotlight shifts back to New York City for the season finale on October 2.

Canadian distance running star Natasha Wodak is set to add another important chapter to her decorated career this Sunday as the national record holder prepares for her highly anticipated Ottawa Marathon debut.

Wodak arrives in the Canadian capital carrying the credentials of one of the greatest female distance runners in the country’s history. The veteran athlete currently holds the Canadian national marathon record after producing a brilliant 2:23:12 performance at the Berlin Marathon — a run that firmly established her among the elite names in global road racing. She is also the Canadian record holder over 8 kilometres on the road, further highlighting her range and consistency across long-distance events.

For years, Wodak has remained a symbol of endurance, professionalism, and longevity within Canadian athletics. Whether competing on the track, cross-country circuits, or road races, she has repeatedly delivered performances that elevated the national standard and inspired a new generation of runners.

Now, Ottawa presents a fresh challenge.

While she already owns the country’s marathon record, this weekend will mark her first appearance at one of Canada’s most celebrated marathon events. The debut has instantly become one of the race’s biggest talking points, with fans eager to witness how the experienced distance specialist performs on home soil.

Unlike the rhythm of championship track racing, the marathon demands patience, strategy, and near-perfect energy management across 42.195 kilometres. It is a discipline where experience often proves decisive — an area where Wodak holds a clear advantage after years of competing against the world’s best.

Her presence also brings additional prestige to the Ottawa Marathon, a race that continues to grow in stature on the North American road racing calendar. With one of Canada’s most accomplished runners leading the headlines, anticipation surrounding this year’s edition has risen significantly.

Beyond times and results, Wodak’s continued success represents something deeper for Canadian athletics. At a stage in her career when many athletes begin to fade from the spotlight, she continues to push boundaries and redefine expectations through discipline and resilience.

On Sunday, attention will once again follow every stride she takes through the streets of Ottawa. And for Natasha Wodak, another opportunity awaits — not simply to race, but to further cement a legacy already written among Canada’s distance running greats.

For nearly three decades, one number stood untouched in distance running mythology: sub-eight minutes for two miles.

It was not merely fast — it felt untouchable.

Back in 1996, long before Jakob Ingebrigtsen was even born, Daniel Komen delivered one of the most astonishing performances the sport has ever witnessed. At just 21 years old, the Kenyan phenomenon stormed through two miles in 7:58.61, shattering conventional understanding of human endurance and speed.

Many assumed the performance belonged to another dimension of athletics — a record destined to survive generations.

Then Komen returned in 1997 and proved it was no accident, running 7:58.91. Those two races became the only sub-eight-minute two-mile performances in history, isolated in a universe of their own.

For years, the record felt protected by time itself.

But distance running evolves. And eventually, a new heir emerged from Norway.

By his early twenties, Ingebrigtsen had already built a résumé that bordered on absurd. The Norwegian star possessed the rare combination every distance runner dreams of: raw middle-distance speed fused with championship endurance. Personal bests of 1:46.44 for 800m, 3:26.73 for 1500m, 12:48.45 for 5000m, and even 27:54 for 10,000m painted the portrait of a complete athlete — one engineered for greatness across every layer of distance running.

What made the comparison to Komen so compelling was not just the statistics, but the style. Ingebrigtsen runs with a chilling sense of control, as though pace itself bends around him. Lap after lap, he dismantles elite fields with relentless precision rather than desperation.

And suddenly, Komen’s once-untouchable kingdom no longer looked immortal.

Then came Paris.

At the Stade Charléty in 2023, under the lights of one of athletics’ fastest tracks, Ingebrigtsen produced the race many had imagined for years. Still only 22 at the time, the Norwegian unleashed a breathtaking assault on the historic mark, covering two miles in 7:54.10 — not merely breaking the record, but obliterating it.

The performance was ruthless, elegant, and almost surreal in its execution.

For nearly 27 years, the sport had waited for someone capable of entering Komen’s territory. In one unforgettable night, Ingebrigtsen didn’t just enter it — he redrew the map entirely.

Records in athletics are often described as barriers waiting to fall. But some become legends because they seem immune to history. Komen’s sub-eight masterpiece belonged to that category.

Until another generational talent arrived and made the impossible look inevitable.

In a major statement of intent for the future of trail running, ASICS has officially unveiled its first-ever Alpine training basecamp — a purpose-built performance hub designed to help elite athletes train, recover, and compete at the highest possible level.

Nestled in the mountain town of Les Houches, at the foot of the iconic Mont Blanc range, the newly launched ASICS Basecamp represents a bold investment into the rapidly growing world of trail and mountain running. The facility has been specifically created to provide athletes with direct access to some of Europe’s most demanding alpine terrain while surrounding them with world-class performance support.

Designed as a dedicated mountain chalet, the basecamp can host up to ten athletes at a time, creating an environment where both established stars and rising talents can fully immerse themselves in high-level preparation. The location itself offers endless opportunities for altitude training, technical climbs, steep descents, and endurance sessions across some of the sport’s most challenging landscapes.

But the project goes far beyond simply providing accommodation in the mountains.

Inside the facility, athletes are supported by a complete high-performance system that includes a fully equipped gym, physiotherapy services, medical staff, recovery resources, and even a dedicated data scientist tasked with analyzing training metrics and optimizing performance. Every aspect of the environment has been carefully designed to help athletes maximize adaptation while minimizing the physical stress that often comes with elite-level trail racing.

What makes the initiative particularly significant is its long-term vision. Rather than focusing only on established champions, ASICS is positioning the basecamp as a platform for athlete development — helping remove many of the financial and logistical barriers that can prevent talented runners from accessing high-altitude training environments and professional support systems.

The launch also reflects the brand’s growing ambition within trail running, a discipline that continues to expand globally in both competitiveness and popularity. By investing directly into athlete infrastructure, ASICS is signaling that it intends to play a much larger role in shaping the future of the sport.

As trail running enters a new era of professionalism and scientific performance preparation, the ASICS Alpine Basecamp could quickly become one of the sport’s most influential training destinations — a place where elite ambitions are built deep in the mountains.

Swiss sportswear company On has officially launched its first professional sprint group, marking a significant expansion of the brand’s growing involvement in elite track and field.

The newly established OAC Sprint Group will be based in Los Angeles and coached by respected sprint coach John “JB” Bolton. The inaugural roster includes American sprinters Max Thomas, Samirah Moody, and Johnny Brackins alongside Ghanaian international Benjamin Azamati.

The move represents On’s first dedicated venture into professional sprinting after building its reputation primarily through distance running and endurance-based training groups. With the creation of the Los Angeles-based program, the company now joins a growing list of athletics brands investing directly in specialized athlete development environments.

Azamati enters the group as one of Africa’s most recognized sprinters, having represented Ghana at major international championships and Olympic competition. Thomas, Moody, and Brackins are among a new wave of American sprint athletes transitioning into the professional ranks.

Bolton will oversee the team’s training and athlete development as preparations begin for the upcoming athletics season.

The announcement adds another notable development to the evolving professional track and field landscape, where global brands continue to expand their investment in athlete-centered performance programs.