Running News Daily

Establishing a short post-run routine can be the small detail that helps you recover faster and stay injury-free.

You are at the two-week mark of the Winter #RWRunStreak, and by now, you may already have settled into a rhythm that gets you going day after day. If you’re running in cold weather, you already know how to warm up, stay warm, and motivated. But what you do for winding back down after a run can be the secret sauce to staying on track with your streak—or whatever you’re training for right now.

If you haven’t yet adopted a self-care ritual, developing a cooldown routine is equally as important as what you do before or during your run. So, dedicating time to properly cool down by stretching, rehydrating, and massaging your sore muscles is a great way to make sure you’re ready for your next run—no matter how long or short it is.

Here is a short list of things to be mindful of when coming back from your next run.

Don’t run door-to-door

As much as you might want to plop down onto a couch, taking a few minutes to walk after a run is a must. For example, if you do a 5-mile run, Janet Hamilton C.S.C.S, and owner of Run Strong in Atlanta tells Runner’s World, “You might walk for two and a half to five minutes after your run—just strolling around to get your body back down to its prerun metabolism—to get your heart rate back down and get your respiration rate down.”

Allowing your body to sync back to this normal resting rate, smoothly and naturally, will be better for your overall recovery and cardio health.

“There are a lot of benefits of the body coming back to homeostasis—back to its starting baseline—that you don’t want to rush through,” Theresa Toczylowski, physical therapist and Run Clinic supervisor at MossRehab near Philadelphia, tells Runner’s World. 

Change your clothes

If you’re coming inside from running in the cold, it’s likely that you’re sweating under all those layers, even if you don’t feel it initially. Depending on how long you’ve been out, you might want to rush inside to change your clothes and warm up as quickly as possible. 

“When I run in the cold my favorite thing to do is to come in and take a shower, get a hot beverage—hot chocolate, hot cider, hot coffee—something warm in my body,” Hamilton says.

Hydrate and refuel

“One thing to remember is we still sweat in the winter, especially if we have overdressed or completed a tough workout. Rehydrating and replacing our electrolytes remain important throughout the winter months,” says Lisa Braden, a registered dietitian who works with endurance runners. 

For longer runs, Braden suggests refueling and hydrating within the first hour to help you recover faster. “It doesn’t take much, but a little goes a long way. Ideally, 200 to 300 calories at a 3:1 carb to protein ratio,” for a snack she says. Also, whether you run one mile or five, getting in the proper nutrients this time of year will be helpful in fight of the cold and flu. “Sickness spikes in the winter, so staying healthy with nutrient-rich foods can keep you from catching germs and disrupting your training,” Braden said.

Hit the shower

How hot or cold you take your shower after a run can impact your recovery. Experts have long debated over the benefits and disadvantages of both hot and cold-water therapy. A 2018 meta-analysis published in the Frontiers in Physiology journal highlighted cold water immersion as an effective way to reduce inflammation. While there aren’t many studies that highlight hot water as a recovery technique for runners, Hamilton says the runners she works with tell her they prefer soaking in cool water rather than hot because they feel like they bounced back quicker.

“I would say stay somewhere in the middle,” Toczylowski says, “not too hot and not too cold, either one is going to stress your system.” However, if you still want to take a quick cold bath—five or 10 minutes—to help your muscles recover, you can. Hamilton suggested warming up a towel, grabbing a hot drink, and jumping right in. To make the experience more tolerable, “climb in, and wrap that hot towel around your shoulders.” 

Don’t forget to stretch and massage

Your postrun stretch routine is going to depend on how many miles you logged. For shorter distances—at least a mile for run streak—Hamilton says stretching immediately after is the way to go. But if you’re running for longer distances, she says it’s better to wait. “While it’s always advisable to stretch while you are warm because that’s a little easier on your muscles, stretching when you’re fatigued puts you at a little bit of a disadvantage,” Hamilton says. “Your muscle can’t sustain the strain as easily as it could if it had a chance to recover.” So for longer runs like 15 miles or more Hamilton suggests waiting one to two hours before stretching.

If you’re feeling sore, thank your muscles for all their hard work with a self-massage. A massage gun or “the foam roller may help with some blood flow, it may feel pretty good, but don’t go in there and beat it up,” Hamilton says. 

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.