Running News Daily

If you run consistently for long enough, there’s a good chance you’ll experience a running-related injury, and there’s also a good chance it’ll be one of these eight common problems. Whether it’s in your knees, legs, hips or feet, running injuries can be frustrating to deal with. Understanding why they happen and knowing what to look out for is the first step in preventing small niggles from becoming big problems.

Ankle sprains

While less common for road runners, those of you who like to put in their miles on the trails are at a higher risk for ankle injuries. An ankle sprain happens when you land on the outer part of your foot and roll your ankle over. Ankle sprains range in severity and usually result in symptoms like discolouration, pain, swelling, bruising and a limited range of motion.

The trouble is, once you’ve rolled your ankle once, you become more prone to rolling it again. Once you’ve given your ankle plenty of time to heal, it will be very important to strengthen the ligaments around your ankle to prevent spraining it again. A physiotherapist will be able to provide you with an appropriate strength training plan to prevent future injuries.

Hamstring injuries

Your hamstrings play an important role in your running stride, but if they are weak, tight or tired, they’ll be more prone to injuries. Many distance runners end up with hamstring strains that appear slowly over time, caused by small, repetitive tears in the muscle tissue.

Symptoms of a hamstring strain could include a dull pan in the upper part of the back of your leg, tenderness in the back of your leg or weakness or stiffness in your hamstring. Most hamstring injuries can be fixed with rest and a strength training program.

IT band syndrome

Your iliotibial (IT) band runs from your hip to your knee. Often mistaken for a muscle, your IT band is actually made up of connective tissue that stabilizes your knee when you’re walking or running. Unlike a muscle, the IT band can’t be stretched or strengthened, but you can stretch and strengthen the muscles around it.

IT band syndrome happens when your IT band rubs against your leg bone, creating friction. In many cases, this “tightness” of the IT band is caused by weak glute muscles, abdominals or hips. Symptoms usually include a sharp pain on the outside of your leg, often just above the knee, that typically gets worse when you bend your knee.

In most cases, treatment and prevention of IT band syndrome include strengthening your glutes, abdominals and hips to take the train off of your IT band.

Stress fractures

A stress fracture is a small, hairline crack that forms in your bone from repetitive stress or impact. Common places runners may experience a stress fracture are on the top of the foot, the heel or in the lower leg. The pain from this injury is often barely noticeable at first, but progresses over time to the point that you can even feel it at rest. You also may notice swelling, bruising or tenderness in the affected area.

If you think you have a stress fracture, you’ll need to see a doctor right away, who can use an x-ray to diagnose the injury. You will have to avoid putting any pressure on the injured area for a while, since it generally takes six to eight weeks for a stress fracture to heal.

Plantar fasciitis

Plantar fasciitis is the inflammation of the thick layer of tissue on the bottom of your foot, called the plantar fascia. This tissue is heavily involved when you push off from the ground as you run, and can easily be over-stressed when you increase your mileage too quickly. Weak or tight calves can also put more stress on your plantar fascia.

Symptoms of plantar fasciitis typically include pain under your midfoot or heal (that often comes on gradually), a burning sensation on the bottom of your foot, pain that’s worse in the morning or pain after prolonged activity.

Plantar fasciitis can be difficult to get rid of, and often requires a combination of rest, massage, strength training for your lower legs and a gradual return to running is the best way to fix the problem and prevent it in the future.

Achilles tendonitis

Your Achilles is the tendon that connects your calf muscle to your heal, and can often become inflamed from repetitive activities like running. In most cases, Achilles tendonitis will flare up after you’ve increased your running volume or intensity.

It’s important to treat your Achilles right away when you begin to feel pain, because it increases your risk for rupturing your Achilles tendon, which requires surgery and months of recovery to fix. Common symptoms of Achilles tendonitis include a dull pain above your heel, swelling along the tendon, a warm feeling where your Achilles tendon is located or a limited range of motion when you try to flex your foot toward your shin.

Achilles tendonitis can be difficult to get rid of, so make sure you book an appointment with a physiotherapist to help you solve the problem.

Shin splints

Shin splints are one of the most common injuries for beginner runners, or for people who are returning to running after a layoff. Common symptoms include a dull pain on the front or inner part of your shin bone, mild swelling or tenderness in your shins and pain that gets worse as you run.

In most cases, shin splints will go away with adequate rest. To prevent them from happening, make sure you strengthen your lower legs and feet, and be careful to increase your mileage gradually to give your body time to adapt to the increased stress.

Runner’s knee

We’ve left this one to last because it is arguably the most common issue faced by runners. In fact, some studies suggest up to 50 per cent of all running injuries happen in the knees. Runner’s knee, or patellofemoral pain syndrome, generally refers to pain felt in the front of your knee or around your kneecap.

Symptoms of runner’s knee often include a dull pain in one or both knees that ranges from mild to very painful, pain that gets worse with prolonged activity or prolonged sitting and pain that worsens when doing other activities like walking up stairs, squatting or jumping.

Weakness in your hips and the muscles around your knees can put you at a greater risk for runner’s knee, so strengthening those areas can help get rid of the injury and prevent it in the future. Since knee pain can be caused by a variety of factors, you should see a physiotherapist or sports doctor to have it diagnosed, and to rule out other possible conditions.

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.