Running News Daily

If you slog through the same boring miles week after week, can’t even imagine slogging through miles every week, or if your high school coach used laps as punishment... of course you’re gonna hate running. Here’s how you won’t.

If you’re not a fan of running, you’re definitely not alone. Forty-six percent of the 1,800 people who answered our MH poll said they hate it too. But here’s the thing: Running’s not about banging it out anymore. It’s still an incredibly efficient cardio workout that you don’t get with weights alone.

Now, however, running itself isn’t really the point. It’s just what happens to be going on in the morning, with friends. Or at night, when the city’s yours and you may or may not be breaking some rules. It’s a game you play with yourself, a way to test yourself, a way to find yourself, a way to forget. You don’t really hate running. You hate the way you’ve been running. And we’ve got six cures for that.

CURE 1:

Add a new level of exploration—or competition—by lacing up after dark.

There’s a version of running in which you don’t wake up early, you don’t pay hundreds in race fees, and the finish line, at least sometimes, is a bar. It doesn’t quite have a name, or at least it hasn’t been branded yet. It’s punk rock. It’s returning running to the people from the hands of corporate sponsors and type A, predawn joyless slogs. Call it night running if you want, since that’s when it happens.

Many groups start weekly workouts around 8:00 P.M.—not too late for us normies but late enough for the pack to be defined by the flecks of light bouncing off hidden reflective patches on clothes, shoes, caps. But there’s another kind of night running that really sets you free.

It’s not as much about a time of day as it is about a mind-set. These are unsanctioned adventures—underground races with mostly word-of-mouth buzz in which a small group of people (maybe ten friends, maybe 100 entrants) chase a win by running between checkpoints by themselves, picking whatever route they want. There are no closed roads, no signs, no aid stations or port-a-johns. Some races are pretty hardcore—strategic, competitive, and ruled by local studs.

Others, like one I did from a bar in Brooklyn to one in Manhattan, are less aggressive, and your finish time includes drinking a can of beer. That type of gritty night running is the closest you can get to the pure spirit of racing—of grinding your body into the pavement until you’re doubled over. The streets have quieted down, and you’re out in them on your own. Along with every other runner who shares this passion. —MATT ALLYN

CURE 2:

Don’t run, glide. Bound. And sometimes walk.

As the editorial director of a group that includes Runner’s World, I spend more days than not surrounded by real runners, so what I am saying to you is not opinion but lived and learned fact: Real runners rarely seem to be running. They glide. They bound. They kiss the earth with their tippy-toes as a courtesy to gravity rather than a necessity of physics.

I, however, run as if I got into a brawl with a much bigger opponent and am paying for it. Yet: I run. It’s more efficient than cycling (my sport of choice), and it’s easier to manage when you’re traveling. I highly recommend getting the shit kicked out of you by a run. But you can’t be afraid to walk. If you only run for as long as you can actually run, you’re not going to be out there long enough to do yourself much good.

At first, the only way I could do a 30-minute “run” was to run for a few minutes, walk a few, then run some more. Walking is not only okay but pretty much mandatory. Real runners know this and won’t shame you for not running while you run. Anyone else can go suck it, because they’re not even in the damn fight. —BILL STRICKLAND

CURE 3

Sprint and Get It Over With

Forget 30 minutes. Crash through just six all-out 100-meter sprints with two minutes’ rest between each (you’ll need it) and you’ll be done with all your running in less than 15 minutes. Here’s how. —EBENEZER SAMUEL, C.S.C.S.

1. A Tight Core

A rock-solid core keeps you exploding straight ahead. Train this with mountain climbers. Do 3 sets, working for 30 seconds, resting for 30. Avoid the common flaw: Don’t let your butt rise!

2. Explosive Arms

Pump your arms to generate speed. Struggling? Sit on the ground, legs extended, then pump your arms as aggressively as possible, as if running. Focus on moving from the shoulders. Do three 30-second sets, resting 30 seconds after each.

3. Back Strength

Don’t just throw your arms forward when you run; build back strength to drive your elbows high. Do 3 sets of 8 to 10 dumbbell rows per side at least twice a week.

4. Strong Feet

Toe and foot strength is key for sprinters. Build it with single-foot jump-rope hops. Jump for 45 seconds, then rest 15 seconds. Do 3 sets.

5. High Knees

Drive your knees powerfully on every stride. Practice this by doing high knees in place for 15 seconds, then resting 15 seconds. Do 3 sets. Focus on driving your knees higher than your hips.

CURE 4

Run with Friends

About two years ago, after I’d put on about ten pounds, I sent a text to two friends at 8:00 on a Sunday morning, saying, “I’m going running at 9:00. Would either or both of you like to join?” Although we’d never discussed running together, I got a “Yup” from one and a “Sure” from the other. Then I got an “I don’t understand what’s going on” from the “Yup,” but—too late!—we had a plan. An hour later, we met up and ran five miles at the slowest pace I’ve ever run, and we’ve run virtually every weekend since then.

Now it’s a ritual. We’re a lot faster, but that isn’t the point. We keep it up because we also don’t want to fail at the opportunity we’ve created. When else do three fathers— three people—get an hour of uninterrupted weekly conversation? That the conversation has the added benefit of regulating our breathing, keeping us at a sensible pace, means we never go too hard—and going too hard is probably one of the reasons I used to stop running.

CURE 5

Try the (New, Gamified) Treadmill

The treadmill’s no longer a cataclysmic-weather default. Tech has brought competition and camaraderie to what used to be just running on a belt in your basement. These three options are changing everything.

Top the Leaderboard: PELOTON

On-demand streaming puts the workout you want right in front of you, along with everyone’s stats on a leader board so you can outpace that 18-year-old in L. A. (or your dad). Buy the treadmill (with a special belt for softer landings, starting at $4,295) or get the workouts, but not the stats, on your own treadmill via an app for $19.50 a month. OnePeloton.com

Run with Far-flung Friends: ZWIFT RUNNING

Run with a friend—even if you’re in St. Louis and they’re in Toronto—via this app. Set it up on a tablet or computer by your treadmill, pick an avatar, and have your friend do it too. You’ll both show up on the same virtual course. The app is free, but you’ll need a foot pod (as little as $30)—a device that clips to your shoe and sends your pace and distance to the app. Zwift.com —M. M.

THE MILE IS THE NEW MARATHON

Train for this everything-you-got sprint to get a fitness bump and bragging rights. 

For the past few years, Ironpeople and cardiovores have tried to one-up one another with epic training efforts, competing on the number of miles they run, the number of Ironmans they do, and the number of ultra-early-morning sessions they knock out. Yet one of the most effective ways to train—and one of the most beneficial for your physical and mental health—has always been the shortest and the simplest: mastering the mile.

“The mile is an amazing blend of speed and endurance, and a good indicator of your overall cardiovascular health,” says Danny Mackey, head coach of the Brooks Beasts, an elite pro track team. “You can hammer it, and because it doesn’t take long to recover, you can run it again soon to see how much you’ve improved.

You can’t say that about a marathon, where most people are just trying to finish.” Even better, Mackey says you’ll notice yourself getting faster in three weeks. While a typical in-shape guy can run a mile in ten minutes, running one in 6:30—under the 6:47 average time for a man in the 5th Avenue Mile, the largest one-mile race in the country—can win you bragging rights. (The fastest finishing time in that race last year was 3:52.) Here’s exactly how to get after it.

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.