Running News Daily

Consider why you race—those reasons play a big role in deciding when to lace up again.

If you’re feeling a little rusty after a year or more without racing, the first thing to know is that your competition drought is, unfortunately, the norm. Although it may feel like races have been popping up most weekends since fall, most of those have been limited to small elite fields. The rest of the running world has been watching and biding its time until the racing door swings back open.

The second thing to know is that there are many criteria for returning to racing—like reaching a certain level of fitness, getting vaccinated, or simply craving competition—and all of them are valid. Deciding when to approach your next starting line, and how to frame that first race back, is a matter of preference that looks different for us all.

Depending on the type (or types) of runner you identify with, here are some ways to think about your comeback.

If You Race to Stay Motivated

As with a deadline at work, some runners need a race on the calendar to focus and structure their training. Susan Griffen, who splits time between Frankfort, Michigan, and Los Angeles, falls into that category. Whether in-person or virtual, her commitments hold her accountable and add a sense of purpose to her miles (as do the causes she supports through her racing).

Following a string of virtual races, Griffen plans to line up in October for the London Marathon, which will be her sixth and final World Marathon Majors race. In the meantime, once she is fully vaccinated, she hopes to race locally as part of her build-up. The uncertain future of mass events doesn’t shake Griffen’s approach.

“As far as my training, I will pretend [London’s] happening,” she says. “It’ll keep me sane and fit.”

Comeback Tips: If you’ve been running virtual races, you shouldn’t feel as out of your element in a real race as you might otherwise (although being in a crowd may still feel unsettling). You can, however, expect to get a little more out of yourself from the atmosphere and competition.

For those holding out for an in-person event, it looks like you’ll be back in business late summer or early fall. If you’re eager to start training with a goal in mind, it may be time to register for (or plan on) a race, with the least risky option being small local road races in the fall.

If You Race to Capitalize on a Good Opportunity

Dawn Grunnagle, a three-time Olympic Trials qualifier and youth coach in Dallas, says that “opportunity to race is number one” in her return-to-racing criteria. Similar to Griffen, Grunnagle trains best with “something solid” on the calendar. But virtual races don’t quite do it for Grunnagle, who’s waiting for an in-person opportunity that feels meaningful and exciting.

“Once I have a set date for a race,” she says, “I know my physical and mental fitness will come around to be ready on that day.”

Grunnagle’s last race was the Olympic Marathon Trials in February 2020, and her next big one will likely be a fall marathon. There, she plans to “jump in and rip off the band-aid.” She sees it as a fresh start, as well as an opportunity to practice staying positive, to trust in her coaching and preparation, and to get even stronger for her next battle.

Comeback Tips: If, like Grunnagle, you’ve had a long gap between racing opportunities that fire you up, you can expect your options to increase by the month. Depending on how hard you’ve been training (or not) this last year, it may take you a while to get back in the swing of structured training and reclaim a competitive mindset. Grunnagle’s advice is to focus on daily and weekly improvement, be consistent with your training, and believe that your fitness will fall into place.

If You Race When You Feel the Itch

New York-based Allison Devereux treats racing like a surfer treats a big wave. They’re out there, watching for opportunities, and when a wave of motivation comes, they ride it. The New York City Marathon, held every November (in non-COVID years), typically gives Devereux a reason to ramp up her training the prior spring. The thawing of the city around that time helps, too.

Devereux ran 2:57 in the 2019 edition, which was her last race, and is waiting to hear whether she’s been accepted into this fall’s field. With spring in the air and a decision coming soon, she senses some momentum bubbling beneath the surface. The return of races in general will likely fuel her fire, too. “I miss waking up early and running with a big group of strangers,” says Devereux. With mass vaccinations under way, soon that might not be such a crazy concept.

Comeback Tips: 2020 wasn’t an inspiring year for road racers, to say the least. If your motivation has flagged, that’s understandable. Honor your cravings (as you might with food) and look for the next scheduled race that gets your heart pumping.

If, on the other hand, your eagerness to compete has been building, use that a secret weapon for your next race. Either way, Devereux recommends a slow transition back. Rather than fixating on speed or mileage, focus on “recovering the pure, simple joy of getting outside and running,” and trust that the urge to race—if not already present—will follow.

If You Race Your Way to Full Fitness

Then there’s the type—take Molly Grabill of Boulder, Colorado, for example—who uses early-season races as stepping stones leading to future goals. These runners start racing when they’re in good shape but not at 100 percent, and they keep lining up until (ideally) they’re in peak fitness for their target race. This approach works for Grabill because it takes some pressure off individual races and offers frequent, valuable benchmarks.

After placing 25th in the Olympic Marathon Trials, Grabill dialed back her training for the first nine months of the pandemic, slashing her mileage from triple-digit weeks to 25 to 30 miles per week.

Almost a year to the day after her last race, and on just six weeks of focused training, Grabill kicked off her 2021 track campaign with a 10,000-meter race in Austin, Texas. She walked away from that race with a PR (32:46), a runner-up finish in her heat, and a solid step taken towards her goal of qualifying for this summer’s U.S. Olympic Track and Field Trials, which will be hosted by her alma mater, the University of Oregon. Grabill hopes that race was the first of many between now and June, and has her eyes set on another 10,000-meter attempt in May.

Comeback Tips: First (and half-jokingly), Grabill pleads, “Don’t use the phrase ‘rust-buster’ or say you haven't done speedwork.” No one is in PR shape year-round, so you don’t need an explanation for a sub-stellar result—especially on the heels of a global pandemic. More seriously, Grabill says, “I think being confident in your running ability, and okay with where you are in your fitness, is the best way to feel successful.” As you reenter the racing scene, try to see those early ones like quizzes en route to an exam (your end goal); how you’re trending is a better metric than any one result.

If You Race to Run Fast, Place High, or Crush a Big Goal

Some people race only when they feel ready to run really well—whatever that means to them. American 25K record-holder Parker Stinson says, “I want to always be at a starting line feeling prepared and like I have a chance to break a PR or go for the win.” If he’s not in that position, he’d rather stay home and train, saving that max effort for a better day.

That doesn’t mean that all of Stinson’s races are a home run. But by constantly putting himself in positions in which running well is likely, his successes mount and his confidence soars.

In January, Stinson ended a 15-month racing lull that started with a knee injury after the 2019 Chicago Marathon, extended through 2020 (and kept him out of the marathon trials), and ended with his victorious comeback in a Naples, Florida, half marathon. He chose that race because it was low-key and he liked his odds of winning. Next up for Stinson is a half marathon in Omaha in late April, where his main objective is to “run really fast.”

Comeback Tips: Big goals come with some degree of nerves and pressure—especially when you haven’t chased one in a while. Don’t be surprised if, like Stinson, you feel “nervous as hell” before your return. Two things helped him transition back smoothly. First, he ran a few indicator workouts leading up to the race that helped him set realistic goals and boosted his self-belief. Second, Stinson reflected back on everything that seemed to work in past races, from his wakeup time and pre-race breakfast to his acknowledgement that “it’s not a workout and it’s going to hurt really, really bad.”

If You Race When You Feel Ready to Brave a Big Crowd

Though an outlier among elites, Boston-based Kaitlin Goodman has plenty of company among road racers at large. As she detailed in December, the four-time Olympic Trials qualifier, coach, and public health professional won’t race until she and more people are fully vaccinated, COVID-19 is better contained, and she feels that the rewards of racing outweigh the risks. She also cares about a race’s safety precautions, such as a mask and vaccination proof requirements.

The last starting line Goodman toed was the Olympic Marathon Trials in early 2020, and her next one probably won’t be until this summer or fall. In the meantime, she’s hardly sitting around waiting for the pandemic to pass.

“I’m keeping up baseline fitness,” she says, “so when the time comes for me to compete again, I can jump back into race-specific training, hopefully without any injuries.” She’ll also run some solo time trials to reduce the shock of a race-like effort.

Comeback Tips: Waiting to race until you feel completely safe and ready to brave big crowds is as respectable of a requirement as it gets. Mass events may not reach pre-pandemic safety levels for a while—Goodman points out that the CDC still advises against medium- and large-scale gatherings (even for the vaccinated)—but there are other ways to test your fitness until they do. In addition to running time trials, Goodman suggests signing up for virtual races, which have the added benefit of supporting a financially strapped race organization. 


Meanwhile, keep an eye on CDC recommendations and know that peace of mind is a powerful performance enhancer, no matter how long you’re away.

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.