Running News Daily

Few topics have gripped the therapy and performance world in the past few years more than icing. To be honest, I was one of those professionals and educators that was a proponent of icing injuries. As a college professor and a person who reads research and pounds the pulpit of evidence-based practice, I too was one of the millions of professionals who fell for the fallacy.

I remember explaining to athletes and individuals from the general population that ice slows inflammation and allows tissues not to become hypoxic (without oxygen). It makes sense that swelling in a muscle or joint should be removed and that ice should stop or slow swelling as it slows inflammation. However, there are a couple of glaring issues with that argument I ignored.

First, there is not consistent research on the effectiveness of icing injuries. A 2015 study found that men who regularly applied ice packs after weight training workouts developed less muscular strength, size and endurance than those who recovered without ice. Another review revealed that athletes who did ice baths after tough exercise regained muscular strength and power more slowly than their teammates who did no post-sweat chilling. And most recently, a new study in mice suggests icing muscles after strenuous exercise is not just ineffective, it could be counterproductive.

I think any doctor would have a hard time justifying the broad use of a drug with such inconsistent (you could even go as far as to say negative) findings, but ice seems to be the exception.

I don't think it is wise to swing to a completely anti-ice stance. I also do not advocate heating up a knee with a ACL tear. What I am saying is that icing is unsupported in most chronic injuries, rehab protocols and performance-related recovery. Let me try and convince you.

The Stages Of Healing

In the case of injury, whether a joint injury or muscle injury or muscle damage from general training, the body will go through three stages of healing. The first is inflammation. Often regarded as a negative consequence, inflammation is actually the trigger that removes damaged structure and starts to bring in the needed fuel and structures to rebuild. In order to move things in and out there must be fluid movement. Ice actually prevents movement and slows healing.

In the case of swelling, obviously fluid has increased in a joint or muscle. At that point, freezing or significantly cooling down the tissue is not going to speed the movement of fluid but in fact impair it. The best thing to do is to move the fluid. Moving the fluid could be done by actually moving, massage, a muscle stimulator or compression with movement. Ice will not move fluid.

In relation to ice baths and other forms of cryotherapy, ice will only again slow the process of healing. If you want to avoid the soreness that follows muscle damage 48 to 72 hours after a long run, the best thing would be go for a walk the next day. Move fluid, don't freeze it.

Icing Injuries And When To Do It

However, I did mention that I don't believe ice should be completely dismissed. Ice does a couple of things really well: it numbs or temporarily blocks pain, and it pulls heat out of the tissue. To the first point, in rehab situations the use of ice could be helpful. It can allow the joint to be moved easier in order to push fluid and establish range of motion.

To the second point, if a runner runs multiple times a day in the heat, an ice bath might be beneficial. While the adaptation process would be slowed, the athlete would not care about adaptation as much recovering for the following bout of exercise in the same day.

In the end, ice is a tool. Ice is not a blanket treatment, it has a specific time and place for its usage. If you need a quick turn around and just want to feel better, you could use ice or an ice bath. However, if you are actually trying to build and recover the muscle, provide movement to allow repair of tissues and leave the ice alone.

For chronic joint pain, compress and move the joint in order to heat it up or just heat it up directly. However, if a joint is producing chronic pain, fix the problem which is probably due to a mobility or stability or muscular strength issue. Even a degenerative joint can fall under one of those three areas (mobility, stability, strength).

For acute injuries, ice if needed for pain, but compress and elevate the joint and let the healing process run its course. Pain free movement can aid that recovery (assuming a consultation with a medical professional depending on the severity of the injury).

The 2026 Rimi Riga Marathon produced a thrilling showcase of endurance, dominance, and elite distance running as Ethiopia’s Ayantu Kumela and Kenya’s Kelvin Kiptoo Kororia emerged victorious with commanding performances in the Latvian capital.

Kumela successfully defended her women’s crown in breathtaking fashion, delivering an even stronger display than last year to cement her growing legacy in Riga. The Ethiopian star crossed the finish line in an impressive 2:26:40, nearly two minutes faster than her previous winning performance, underlining both her consistency and remarkable progression on the marathon stage.

Running with confidence and control from the opening kilometers, Kumela gradually distanced herself from the chasing pack before powering home to a memorable back-to-back triumph. Her composed race execution and devastating late surge once again proved too strong for the elite field assembled in Riga.

Fellow Ethiopian Obse Abdeta Deme secured second place in 2:27:50, while Sadura Adawork Aberta completed an all-Ethiopian podium after clocking 2:29:05 for third.

In the men’s race, Kelvin Kiptoo Kororia produced a stunning performance of his own, delivering a masterclass that left no doubt about his superiority on the day. The Kenyan runner stormed to victory in 2:08:58, finishing with authority after an electrifying run through the streets of Riga.

Kororia looked in complete command throughout the race, maintaining a relentless rhythm before unleashing a powerful finishing stretch that thrilled spectators at the finish line. His victory was not only decisive but also symbolic of a runner operating at the peak of confidence and strength.

Ethiopia’s Getachew Kene Tufa claimed second place in 2:11:29, while Kenya’s Stephen Kipkemoi Kibor completed the podium in third after clocking 2:12:27.

With both races delivering fast times and unforgettable moments, the 2026 Rimi Riga Marathon once again lived up to its growing reputation as one of Europe’s premier road racing events. Yet above all, the spotlight belonged to Kumela and Kororia — two champions whose dominant performances transformed Riga into a stage of marathon excellence.

Kenya’s rising middle-distance sensation Emmaculate Jemutai produced one of the most remarkable performances of the Big 12 Championships, storming to two gold medals within the space of just one hour and twenty minutes in a breathtaking display of endurance, tactical brilliance, and raw determination.

Representing Kansas, Jemutai first conquered a fiercely competitive women’s 1500m field, timing her race to perfection before unleashing a devastating finishing kick to cross the line in 4:09.66. Against a stacked lineup packed with elite collegiate talent, the Kenyan star remained composed throughout the tactical contest before separating herself when it mattered most.

Her victory in the 1500m alone would have been enough to headline the day, but Jemutai was far from finished.

Barely eighty minutes later, she returned to the track for the women’s 800m final and once again delivered under pressure. Despite the physical demands of the earlier race, Jemutai showed extraordinary resilience and championship mentality, surging to another impressive triumph in 2:05.90 to complete a sensational double that left the crowd in awe.

Winning two middle-distance titles in such a short span is an exceptionally rare achievement at championship level, requiring not only elite fitness but also tactical intelligence, recovery ability, and mental toughness. Jemutai displayed all of those qualities in abundance.

The manner in which she controlled both races underlined her growing reputation as one of the most versatile and dangerous middle-distance athletes in collegiate athletics. Her ability to seamlessly transition from the tactical demands of the 1500m to the speed and intensity of the 800m showcased a runner operating at an elite level.

For Kansas Track and Field, Jemutai’s heroics marked one of the standout moments of the championships, while for Kenyan athletics, her dominant performances continue to signal the emergence of another exciting talent on the global stage.

From patience and poise in the 1500m to courage and strength in the 800m, Emmaculate Jemutai delivered a championship performance that will be remembered for a long time in Big 12 history.

Excitement continues to build around Australian athletics, and few voices carry more weight in the sport than that of Sebastian Coe. The World Athletics President has offered glowing praise for the remarkable progress being made across the nation’s track and field landscape, describing Australia as one of the sport’s fastest-rising global forces ahead of the Oceania Championships and the road to Brisbane 2032.

Speaking with confidence about the future of the sport in the region, Coe highlighted the depth of emerging talent, the growing professionalism within the Australian system, and the powerful momentum being created by recent international performances. According to the two-time Olympic champion, Australia is no longer simply rebuilding — it is rapidly transforming into a genuine athletics powerhouse capable of shaping the next decade of global competition.

The timing of Coe’s remarks adds even greater significance as anticipation intensifies for the Oceania Championships, an event expected to showcase many of the continent’s brightest stars. With Brisbane set to host the 2032 Olympic Games, the championships are being viewed as another important stepping stone in Australia’s long-term vision to elevate athletics to unprecedented heights.

Australia’s recent rise has been impossible to ignore. From sprinting breakthroughs to middle-distance success and world-class field event performances, the nation has consistently produced athletes capable of challenging the sport’s established giants. Coe acknowledged that this upward trajectory is the result of sustained investment, stronger development pathways, and a renewed culture of ambition throughout Australian athletics.

Beyond medals and records, Coe also praised the enthusiasm of Australian fans and the country’s ability to stage major sporting events at the highest level. He believes Brisbane 2032 presents a historic opportunity not only for Australia but for athletics across the Oceania region, inspiring a new generation of athletes to dream bigger and compete fearlessly on the world stage.

As the countdown to both the Oceania Championships and Brisbane 2032 continues, the message from Lord Coe was unmistakable: Australian athletics is entering a defining era — one built on belief, talent, and the potential to leave a lasting mark on global sport.

Britain’s rising sprint sensation Yemi Mary John delivered the performance of her career at the Seiko Golden Grand Prix, blazing to a sensational victory in the women’s 400m with a huge personal best of 49.85 seconds.

Under the bright lights in Tokyo, the young British star produced a fearless and composed run, powering through the final straight to dip under the coveted 50-second barrier for the very first time. In doing so, John etched her name into British athletics history, becoming only the ninth British woman ever to break 50 seconds in the one-lap event. Her remarkable performance also lifts her to seventh on the all-time British rankings, confirming her arrival among the nation’s elite quarter-milers.

The race unfolded at a relentless pace from the opening stages, but John remained calm and controlled before unleashing a devastating finish over the final 100 metres. Her breakthrough performance signals a major step forward in what is rapidly becoming one of the most exciting careers in British sprinting.

American athlete Bailey Lear also impressed with a lifetime best of 50.42 seconds to secure second place after a strong and competitive display. The high-quality contest in Tokyo highlighted the growing depth and intensity in women’s 400m sprinting on the international stage.

For John, however, the night belonged entirely to her. Breaking the 50-second barrier is widely regarded as one of the defining milestones in women’s sprinting, and the manner in which she achieved it suggests there may be even faster times ahead. Her victory in Tokyo not only delivered a statement win but also announced her as a serious force to watch as the global athletics season continues to build momentum.

American sprint sensation Noah Lyles delivered another emphatic statement on the global stage after storming to victory in the men’s 100 metres at the Seiko Golden Grand Prix, clocking a brilliant 9.95 seconds in a performance that electrified the crowd and reaffirmed his status as one of the fastest men in the world.

Competing against a quality international field, Lyles exploded out of the blocks with confidence and composure before unleashing his trademark top-end speed over the closing metres to comfortably secure the win. Assisted by a legal +0.6 m/s wind, the American crossed the line well ahead of compatriot Tate Taylor, who finished second in 10.04, while Great Britain’s Jake Odey-Jordan claimed third place in 10.09.

The race once again highlighted Lyles’ growing dominance in the short sprints as he continues building momentum ahead of the major championships season. His sub-10 performance was not only a victory but also a warning shot to the rest of the sprinting world, showcasing both his sharp early-season form and exceptional finishing power.

The Japanese contingent also delivered respectable performances on home soil, led by Yoshihide Kiryu in fourth place with 10.15. Fellow countrymen Shota Iizuka and Yuki Koike followed closely in 10.19 and 10.21 respectively, while Ryota Yamagata finished seventh in 10.24.

For Lyles, the victory represents far more than just another win. It reflects the consistency, confidence, and championship mentality that have made him one of track and field’s biggest stars. With the season gathering pace, performances like this continue to raise anticipation for what could become another historic year for the American sprint king.