Running News Daily

Running can sometimes lead to aches and pains due to its repetitive nature, but that doesn’t necessarily mean you have to suffer. Here’s a rundown of five common conditions you might experience as you accrue mileage — and how to heal them or even avoid them altogether.

1.- Runner´s Knee

Patellar tendonitis earned its “Runner’s Knee” moniker because it’s so common — for runners, that is. It’s essentially swelling in the tendon, either above or below the kneecap, though most experience swelling and pain below. “It’s usually from the hip or ankle, from a biomechanics standpoint,” says Nashville, Tennessee-based sports doctor and running specialist, Jesse Riley, DC, MS. “I’ll first check to see if the ankle or hip might be stiff, because if another joint like the ankle isn’t handling the impact, the knee is taking a lot of that load.”

Skip it: Avoid running too much, too soon. “If there’s not enough endurance in the tissues, you’re more than likely going to experience joint pain,” Riley says. “Sometimes a runner may not be doing enough strength training, too.”

Be sure to hit the gym at least twice per week, to strengthen quads, hamstrings and calf muscles. “It’s also important to run with proper form. If you’re not soft or agile on the ground,” that also leads to inflammation.

Heal it: “Back off your volume for at least two weeks,” Riley says. “That will change the amount of impact you’re putting on your joint.” (Riley also notes that how much someone should ease up depends on the individual injury. “If someone can’t tolerate moderate walking for example, I advise complete rest.”

Riley also recommends foam-rolling the quads and hip flexors and stretching the ankles, to loosen the surrounding areas and release stress on the knee joint.

2.- Plantar Fasciitis 

“It’s usually known now by its modern name: Plantar fasciopothy, and it’s basically an overloading of the tissue at the bottom of your foot,” Riley says.

Poor form can be a common cause. “I also check to see how well someone can balance,” Riley says. “If you can’t balance very well on one leg, for example, the tissues work extra hard to keep you from falling over while running.”

Skip it: Add balance moves to your strength routine. “Integrate single-leg exercises, like one-legged deadlifts, or practice balancing on one foot,” Riley says.

You can also work on improving your cadence. “Shortening your stride can help improve your form and decrease the load on your feet,” Riley says. “The typical recommendation is 160–180 steps per minute.”

Heal it: First, reduce your running volume (rest), and heat and ice as needed. Riley also recommends rolling a lacrosse ball under your foot to boost circulation and speed healing. “Ankle stretches and building calf endurance through calf raises can also help reduce stress on the area,” Riley says.

3.- Shin Splints.

“Most people feel these on the outside of the shin, which is the tibialis anterior muscle,” Riley says. “It can sometimes get inflamed from being overloaded or simply overlooked.”

This is a case when it’s especially important to visit your doctor to rule out a stress fracture.

Skip it: “There’s often not one definitive cause,” Riley says. But running with proper form and cadence (i.e., a shorter stride) can help keep shin splints away. You can also improve your balance to reduce load on the muscle, by performing single-leg exercises in the gym, and boost muscular endurance by tapping your toes.

Heal it: Stretching the muscle between runs can help you feel better. Practice pulling the toes away from your body. “It’s also good to foam-roll the muscle, to bring blood flow to the area.”

You can run with shin splints — depending on the severity of your pain. “It’s still a good idea to play with your mileage to find what works. And if you’re limping, it’s best to slow down to a walk until you’re feeling better,” Riley says.

4.- It Band Symdrome.

Much like other running injuries, this one relates to overuse and resulting inflammation. “It usually presents as a hip or knee issue — perhaps an ankle isn’t mobile enough, so the knee turns inward,” Riley says. “Often the vastus lateralis muscle (which runs along the side of the thigh and is the largest of the quadricep group) fires extra hard to stabilize the knee and becomes overworked. It can feel like it’s always tense.”

Skip it: There can be multiple causes, so your best bet is to ensure all of your joints are mobile and working properly. Riley also recommends incorporating balance exercises and minding your form as you run.

Heal it: You’ll need to see a doctor or mobility specialist to first determine what’s causing your IT Band pain. Treatment is much like what you’d do to prevent issues: Once you determine the cause, strengthen your running muscles as necessary.

You can also foam-roll your muscles, but avoid rolling your IT band, itself. “It doesn’t feel good, and doesn’t achieve anything,” Riley says. Instead, roll along the front of your quad: Tilt your body forward so you can bring blood to the area.

5.- Hip Pain.

Runners often experience hip pain simply from muscles feeling tight, and the hips can especially feel the effects of repetitive motion. The problem can also be an impingement (from too-tight muscles) or, often, bursitis — which is swelling of a bursa: a fluid-filled sac designed to decrease friction in the joint.

Skip it: “Mobility is your best adversary,” Riley says. “Along with stability. Strength training can really help protect your hips.” Riley recommends hitting the gym three times/week if you’ve ever had hip pain and performing moves like hip thrusters, lunges (with a longer stride, to focus on hips) and isometric holds that allow you to build muscular endurance.

Heal it: You’ll first need to pinpoint the cause of your pain to determine treatment. But usually you’ll need some time to rest and then modify your training. You may need to alter your running technique or adjust your volume.

You may also benefit from modalities like dry needling, depending on the nature of your injury, which can calm the surrounding area so as not to cause further irritation to the joint.

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.