Running News Daily

As any runner can tell you, pounding the pavement is not all runner’s high—there are aches and pains that come along with it. Running injuries can run the gamut from annoying to sidelining, which is why it’s important to accurately identify what’s going on.

Running is a high-impact exercise, meaning your entire body takes a bit of a beating when you run for a prolonged period of time.

Runner’s knee

What it is: "Patellofemoral pain syndrome, more commonly referred to as runner’s knee, is a dull, achy pain that originates underneath your kneecap and is typically felt during running, especially uphill, walking down stairs, or when moving from a sitting position to a standing position," John Gallucci, Jr., M.S., D.P.T., president and CEO of JAG Physical Therapy, tells SELF.

This is the most common running injury, especially for new runners, Ferber says. He notes that for some people, the pain may start at the beginning of the run, subside throughout, and then pick up again as soon as you stop running.

What causes it: "It's a grinding injury," Ferber says. There's cartilage under your kneecap and also along your thigh bone, and a layer of fluid in between the two works as cushioning, Ferber explains. He says to think of the kneecap as a train, and the thigh bone (femur) as the train track. When the hips are weak, the thigh bone loses its stability and moves underneath the kneecap. "The railroad track starts moving. Those pieces of cartilage start to rub together, and that’s what causes the pain," Ferber explains.

How to treat it: This is something most runners can deal with and will attempt to run through, Dr. Gallucci says. But (surprise!) that's not a good idea. "If not properly managed, patellofemoral syndrome can progress into a more severe injury that could require surgical intervention, such as a fissuring or fracturing of the patella," he says.

Initially, you should stop running and try to limit inflammation—taking anti-inflammatory medications such as ibuprofen can help.

How to prevent it: After you’re pain-free, work on strengthening your hips, says Ferber, who coauthored a study on the benefits of treating runner's knee with hip and core exercises. In the study, people with knee pain who completed six weeks of core and hip strength training reported an earlier resolution of pain and gained more strength than those who performed knee-focused rehab.

Plantar fasciitis

What it is: Plantar fasciitis causes a stabbing pain on the bottom of the foot near the heel. "It's usually a little bit stiff at the beginning of a run, and then the pain goes away. Then it's a little stiff when you finish," says Ferber. "But it hurts first thing in the morning. That first step out of bed is excruciating at the heel. It can take 15 to 30 steps to get it warmed up and to go away, and then you kind of forget about it."

What causes it: The plantar fascia is a thick band of connective tissue that runs along the sole of the foot from the toes to the heel. Its job is to support your arch, Ferber says. "It gets stretched every time the foot comes down, and runs back out as the foot pronates," he explains. It's designed to be thick enough to withstand these forces, but too much repeated tension on the fascia can cause irritation and inflammation.

Since the fascia is connected to so many parts of your foot and leg, there are many things that can contribute to plantar fasciitis. Poor running mechanics, flat feet, weakness of the hips, weakness of the core, poor control of pelvic positioning, and nerve irritation in the lower back can all contribute to this inflammation and pain, Dr. Licameli says. Tight calf muscles or even inflexible toes can strain this connective tissue, too, adds Ferber.

How to treat it: "We say to stretch and do heel raises to make sure the muscles crossing underneath the foot are good and strong. That takes the load off the plantar fascia," Ferber says. "Plus, a good arch support (just an over-the-counter orthotic) will take some stress off." Dr. Licameli also suggests strengthening your hips and core.

How to prevent it: Strengthening exercises are helpful for prevention, too. "And always warm up properly," Dr. Licameli says.

Achilles tendinitis

What it is: This type of tendon injury causes inflammation and pain in your Achilles tendon (along the back of your heel), especially when walking, running, raising up on your toes, and stretching your calf muscles, Dr. Licameli says. It's an aching, dull pain, usually right where the muscle transitions to tendon, Ferber says.

The pain can also be deeper in the thickest part of your tendon, which is more common as you age. “You lose blood supply in the mid part of the Achilles tendon and it becomes brittle. It starts happening in about your 40s," Ferber explains.

What causes it: Any weakness or tightness in the calves, glutes, or hamstrings can affect the Achilles tendon. We use our calf muscles and glutes to propel us forward, and if they're not their jobs, smaller things like tendons have to take over, which can end up causing a lot of strain. Dr. Licameli adds that having weak hips or core or flat feet can all impact how much strain is on the Achilles tendon.

It also tends to be more common when people increase their activity suddenly, whether it’s running more miles or increasing speed.

How to treat it: You may need to rest from high-impact activity until the pain resolves. Icing the affected area can also help you feel better. But again, strengthening and stretching the muscles at play is key here. Often it's the hips or calves that need to be strengthened, but issues with the feet are core are common too.

How to prevent it: Continue stretching and strengthening those muscles. Since there can be so many different causes, you need to figure out the main one in order to properly treat it—that's why it's so important to see a professional to help you get to the bottom of it, Ferber says.

While many people new to running might think the dreaded stress fracture is an injury reserved for more experienced—and higher mileage—runners, it can actually hit beginners too, says Dr. Vasudevan. Stress fractures are more likely to occur when there is a change to a running routine, such as more miles, a different terrain, or a higher intensity, he says. That means a beginner who is just getting started, and ramps up too soon, can be at risk.

Strengthening can help improve your biomechanics when running, says Dr. Vasudevan. You’ll also want to make sure you’re not increasing mileage too rapidly or suddenly changing your running terrain. Fueling your activity properly is important too.

When Grete Waitz boarded a flight to New York in October 1978 with her husband, Jack, becoming one of the greatest marathon runners in history was the last thing on her mind.

At just 25 years old, the Norwegian schoolteacher was an accomplished middle-distance athlete and a two-time Olympian over 1,500 metres. She had never raced a marathon, and the furthest she had ever run was only 10 miles in training. The journey to the United States was intended to be more of a holiday than a sporting mission.

New York City Marathon co-founder Fred Lebow had personally invited Waitz to compete. Privately, he believed her lack of endurance experience would eventually catch up with her and that she would likely fade in the second half of the race. Instead, he unknowingly invited a future legend.

The evening before the marathon reflected just how little pressure Waitz placed on the race. She and Jack enjoyed an elegant dinner in Manhattan, complete with shrimp cocktail, filet mignon, ice cream, and red wine. It was hardly the meal most would associate with preparing for a world-class marathon, but for the couple, the trip was simply another adventure.

Even on race morning, Waitz admitted she barely knew where Central Park was.

Wearing bib 1173, she settled into the race with no expectations. As the miles unfolded, however, the Norwegian newcomer grew stronger while others began to struggle. In the second half, she surged into the lead and never looked back.

When she crossed the finish line in 2:32:30, the athletics world was left in disbelief.

Not only had Waitz won her marathon debut by an astonishing nine minutes, but her performance was also recognized as a new world record at the time, lowering the previous mark by more than two minutes. A woman virtually unknown to marathon running had rewritten the sport's history in a single afternoon.

Yet the finish line brought anything but celebration.

Completely exhausted, battling severe cramps and overwhelmed by the pain of her first marathon, Waitz reportedly threw her running shoes toward her husband and coach, Jack, insisting she would never run another marathon.

Fortunately for the sport, she changed her mind.

Her remarkable victory transformed her career. Inspired by what she had achieved, Waitz left her teaching profession in Norway and dedicated herself fully to long-distance running. What began as a one-time experience evolved into one of the greatest careers the marathon has ever witnessed.

Between 1978 and 1988, she captured an unprecedented nine New York City Marathon titles—a record that still stands as the most victories by any athlete, male or female, in a World Marathon Major. She also became the first woman in history to run under 2 hours and 30 minutes in 1979 and established four marathon world records, helping redefine what women could accomplish over 42.195 kilometres.

Beyond the records and victories, Grete Waitz became a global icon whose humility, determination, and fearless approach inspired generations of runners. She proved that greatness sometimes arrives when opportunity meets courage—even when no one, including the athlete herself, expects it.

Grete Waitz passed away from cancer in 2011 at the age of 57, but her legacy continues to endure. A statue outside Bislett Stadium in Oslo stands as a permanent tribute to the woman who arrived in New York as a schoolteacher on holiday and left as the athlete who forever changed marathon history.

The Paris Diamond League will go ahead as scheduled on Sunday at Charléty Stadium, despite concerns over the intense heatwave gripping the French capital. Following consultations with the Paris Police Prefecture, the French Athletics Federation (FFA) confirmed that the meeting has been approved to proceed under an adapted operational format designed to protect the health and safety of everyone attending while preserving the elite competition.

The decision comes as red weather warnings remain in effect across parts of Europe, with Paris forecast to experience extreme temperatures of between 39°C and 40°C (102°F–104°F). The exceptional heat has prompted authorities to implement the highest level of weather vigilance, forcing organisers to strike a careful balance between delivering one of the season's premier athletics meetings and safeguarding the well-being of athletes, officials, volunteers, and spectators. Rather than cancelling the event, organisers have opted for a comprehensive heat-management strategy designed to minimise health risks while ensuring the elite competition can proceed safely.

While the elite international programme remains fully intact, organisers have introduced a series of significant adjustments to reduce the risks associated with the extreme weather conditions. All club competitions, licensed member events and regional athletics competitions have been cancelled, allowing the focus to remain solely on the Diamond League's professional programme.

To further limit exposure during the hottest hours of the day, stadium gates will open at 4:15 p.m., later than originally planned, while the competition timetable has been revised to better accommodate the prevailing conditions without affecting the headline events.

Organisers have also substantially strengthened on-site health and safety measures. Medical and emergency response teams have been reinforced, with additional drinking water stations and misting points installed throughout the venue to help spectators and athletes stay cool. More shaded areas have been created across the stadium, while enhanced public communication campaigns will encourage fans to remain hydrated, seek shade whenever possible and remain alert to the risks posed by the intense heat.

Despite the extraordinary weather conditions, the world's leading athletes are still expected to compete in one of the most anticipated meetings of the 2026 Diamond League season. The decision to maintain the elite programme reflects organisers' confidence that the enhanced safety measures will allow the competition to proceed responsibly while ensuring the welfare of everyone inside Charléty Stadium remains the highest priority.

Sunday's meeting will therefore take place in an adapted format—not as a scaled-back event, but as a carefully managed showcase of world-class athletics, demonstrating how elite sport can successfully adapt to increasingly challenging weather conditions without compromising athlete safety or the quality of competition.

One of Eastern Europe’s strongest road races takes center stage this Sunday (June 28) as the tRUNsylvania International 10K Cluj, powered by Joma, brings together an exceptional field of elite athletes from Europe and Africa in Cluj-Napoca, Romania.

Run on a fast four-lap circuit through the city’s vibrant center, with the start and finish inside Cluj Arena, the race features numerous athletes capable of producing world-class performances.

Morocco’s Hicham Amghar leads the men’s field with a personal best of 27:09, set when he won the tRUNsylvania 10K in Brașov two years ago. He will face a deep international lineup that includes Norway’s European 10,000-meter silver medalist Zerei Kbrom Mezngi (27:39), France’s Mehdi Frere (27:44), Dutch marathon standout Filmon Tesfu (27:45), Spain’s Juan Antonio Perez (27:45), Kenya’s Moses Cheruiyot (27:51), Italy’s former national marathon record holder Eyob Faniel (28:10), Algeria’s Abderrazak Charik (28:12), Eritrea’s Seare Weldezghi (28:14), the Netherlands’ Noah Schutte (28:19), Spain’s Yago Rojo (28:21), and Australia’s James Whelan (28:26).

Several of Europe’s top runners will also be chasing qualifying standards for the 2026 European Athletics Championships, adding even more significance to the competition.

The women’s race is equally impressive and may prove to be the highlight of the day.

Uganda’s Joy Cheptoyek, the World Cross Country Championships silver medalist, headlines the field with an outstanding personal best of 30:03. Kenya’s Jackline Chepkoech, the 2021 World Under-20 3,000-meter steeplechase champion, will make her highly anticipated 10K road debut after recording an impressive 8:57.35 on the track.

Belgium’s reigning national 10K champion Julie Voet enters with a 31:54 best, while Ireland’s Fiona Everard follows closely at 31:58. The international field also includes France’s Ines Hamoudi (32:20), Ethiopia’s Meselech Alemayehu (32:20), Spain’s Beatriz Alvarez (32:21 on the track), Ireland’s Niamh Allen (32:25), Israel’s Maor Tiyouri (32:29), Türkiye’s Nursena Ceto (32:34), Hungary’s Lilla Bohm (32:41), and Spain’s Cristina Espejo (32:52).

With championship qualifying marks on the line, a fast course, and one of the deepest international fields ever assembled for a road race in Romania, the tRUNsylvania International 10K Cluj is set to deliver exciting competition and fast times from start to finish.

The countdown to the 46th edition of the ASICS Gold Coast Marathon is gathering momentum, and all signs point to one of the deepest and most competitive men's fields in the race's history. Scheduled for Sunday, 5 July, the prestigious Australian marathon has assembled an outstanding blend of proven champions, rising stars, and international contenders eager to leave their mark on the famous Gold Coast course.

Leading the field is Kenya's Elisha Rotich, the fastest athlete on the start list with a personal best of 2:04:21, set in Paris. Rotich arrives as the man to beat, bringing world-class credentials and the experience of performing on the biggest marathon stages.

Ethiopia's Abayneh Degu Tsehay is expected to provide one of the sternest challenges after clocking 2:04:53, while fellow Kenyan Benson Tunyo, fresh off his impressive 2:06:10 performance in Osaka earlier this year, adds even greater firepower to an already stacked field.

Kenya's strength runs even deeper with Dominic Ngeno (2:06:37) and James Ngandu (2:10:17), both capable of pushing the pace and challenging for podium honours if conditions favour fast running.

Japan, meanwhile, will have one of the largest representations in the elite race. Athletes including Hidekazu Hijikata (2:06:26), Mizuki Higashi (2:08:03), Ryoma Takeuchi (2:08:38), Ryuichi Hashimoto (2:09:40), Jo Fukuda (2:09:52), Kaisei Sugiyama (2:09:55), Hiromasa Kumahashi (2:10:31), Ryuichi Yoshioka (2:10:49), Naoki Tomita (2:10:49), Yudai Fukuda (2:11:16), Yuya Yamashita (2:11:37) and debutant Jinya Ozaki highlight the nation's remarkable depth in marathon running.

The international flavour of the race is further strengthened by Turkey's Ilham Ozbilen, Ethiopia's Enyew Nigat, American Josh Izewski, and Australian hopeful Haftu Strintzos, ensuring fans will witness a truly global contest.

One athlete who could surprise many is Jinya Ozaki, who will make his marathon debut after posting an outstanding 1:01:24 in the half marathon. His transition to the full distance will be one of the most intriguing storylines of the race.

With multiple athletes boasting personal bests under 2:07 and several others capable of significant breakthroughs, the battle is expected to unfold at a relentless pace from the opening kilometres. The Gold Coast's famously flat and fast course has produced exceptional performances over the years, and another memorable edition appears to be on the horizon.

As the world's attention turns to Australia's premier road race, fans can expect tactical racing, fierce international rivalry, and the possibility of spectacular finishing times. With such extraordinary depth assembled on one start line, the 2026 ASICS Gold Coast Marathon promises to deliver a thrilling chapter in the event's rich history.

The countdown to the 2026 Paris Diamond League is almost over, and one of the most anticipated events on the programme is the men's 5000m. Scheduled for Sunday, June 28, the race has assembled an impressive international field featuring established champions, emerging talents, and national record holders, setting the stage for what could become one of the fastest 5000m races of the season.

France's Jimmy Gressier will carry the hopes of the home crowd as he headlines the event. Renowned for his fearless front-running style and relentless pace, Gressier will be eager to produce another memorable performance on home soil against one of the deepest fields assembled this year.

The race also features Sweden's Andreas Almgren, whose remarkable rise over the longer distances has made him one of Europe's strongest contenders. Eritrea's Saymon Amanuel, Ethiopia's Getnet Wale, Kuma Girma, Lamecha Girma, Khairi Bejiga, and Addisu Yihune further strengthen an already formidable lineup, bringing world-class credentials and proven championship experience.

Kenya enters the contest with a talented quartet comprising Cornelius Kemboi, Frankline Kibet, Mathew Kipchumba Kipsang, and Jacob Krop. With Kenya's rich tradition in distance running, the four athletes will be looking to assert themselves against a field packed with elite competitors and continue the country's dominance on the global stage.

The international flavour of the race extends even further with competitors from the United States, Germany, Spain, Mexico, Burundi, Uruguay, Bahrain, and the Netherlands, highlighting the Diamond League's status as the premier meeting point for the world's finest track athletes.

With so many athletes capable of producing sub-13-minute performances, fans can expect an aggressive pace from the opening laps. Whether the race develops into a tactical championship-style battle or an all-out assault on the clock, every indication points to a thrilling spectacle under the Paris lights.

As the Diamond League season gathers momentum, Sunday's men's 5000m promises more than just valuable points—it offers athletes a golden opportunity to test themselves against world-class opposition, build confidence ahead of major championships, and perhaps deliver one of the standout performances of the year.

The stage is set. The field is loaded. Paris is ready for another unforgettable moment of distance running.