Running News Daily

Use these pointers to bust through barriers and progress your running and strength training.

You’ve been working hard for months now, trying to get your paces right where you want them. Yet, lately, you can’t seem to make progress, no matter how hard you try. It’s frustrating and confounding, and you don’t know how to break through. Unfortunately, you’ve probably hit a workout plateau. 

A workout plateau can happen in running and/or your strength training. Coaches will tell you these roadblocks usually reveal themselves after about three or four weeks of stagnation. In running, this might mean you just aren’t seeing progress in training, whether that’s in your track splits or your mileage gains. 

In strength training, it could mean that you’re not able to lift a heavier weight in a squat or other exercise, or you’re not seeing changes in body composition, even when you had a steady six months of progress.

The important thing to know is that workout plateaus don’t last forever—with a little drilling down, you can find the cause and then, the fix. Here’s how to overcome your workout plateau so you can bring out your best performances. 

If you’ve reached a running plateau…

Feeling like you’ve hit a plateau in running can take on several forms, depending on your outlook. “It can feel like you’ve stagnated physically, like you’re unmotivated, or like you’re stuck in no-man’s land,” says Jessica Hofheimer, certified running coach at North Carolina-based Pace of Me, and coach for Another Mother Runner. “It means different things to different people. But whatever your goal, it feels like you’re not moving toward it anymore.” 

Hofheimer cautions, however, that running progress doesn’t happen overnight, and sometimes, you’re not truly hitting a plateau. “You don’t do a hard workout one day and see results the next week,” she says. “It takes consistency over time.”

If, however, you’ve been training consistently for months and hit a wall, then take the time to evaluate what might be causing your workout plateau and then figure out how to address it. Here’s where to start:

Check your rest

It’s tempting to skip your rest days, but don’t. Take them regularly, says Hofheimer, so that your body can recover. Also, follow a plan with variation, which ensures you are alternating your hard days with easy days. How easy is easy? “An easy run shouldn’t be harder than a four on a scale of one to 10,” Hofheimer explains. “And be honest with yourself when it comes to that easy pace.”

This applies to your sleep schedule, too. If you’re skimping on your shut-eye, you’re skimping on your body’s ability to repair muscle damage from your hard runs. Aim for an average of seven to nine hours each night. If you’re struggling to get a solid night’s sleep, look for ways to improve your sleep routine, like a consistent bedtime, a break from screens before bed, and making your bedroom a peaceful environment. 

Assess your stress

As Hofheimer reminds us, stress is stress is stress, and your body can’t distinguish one type from the other—whether that’s mental stress from a job or physical stress from your run. If you’re going through a tough time at work or with your family, maybe it’s a season to dial back on your running, saving the dedicated, programmed training for another time.

“Plateaus aren’t a necessary part of training,” says Hofheimer. “But sometimes we’ll hit them. We can’t push all the time and if you must force running, maybe you need a break to refresh and break through.” 

Look in your ‘fridge

Good nutrition that optimizes recovery is essential when you’re in training. Aim to get enough carbohydrates to fuel your runs—think simple, easy-to-digest foods like bagels, a banana with nut butter, or even a sports drink. 

Once you’ve returned from your run, grab something to help your muscles recover. Think protein- and healthy fat-rich foods like yogurt, avocado toast, eggs, or even a bowl of oatmeal with nut butter. Postworkout and heavy training periods are not the time to skimp on calories. You need the nutrients to repair muscle damage. 

Research backs up the importance of a solid nutrition plan for optimizing performance, calling for a personalized plan that works for your running, along with your digestive health. One scientific review published in the International Journal of Environmental Research and Public Health looked particularly at nutritional intervention for women during their menstrual cycle, finding that hydration, micronutrient, and phytochemical interventions can improve athletic performance, based on measurements like aerobic capacity, anaerobic power, and strength. It also found nutrition intervention could help ease exercise-induced damage, like muscle soreness or signs of dehydration. 

Talk with a doc

If you’ve tried all of the above, you might want to go the extra mile to figure out what’s going on. Hofheimer suggests “taking a look under the hood,” if you’ve been feeling more tired than usual for a period of time. “Have your bloodwork done and make sure there’s not a health issue going on, like low iron levels,” she recommends. 

If you’re reached a plateau in your strength training…

Strength training is the essential backend work all runners should be doing to keep their bodies better prepared for the stress of the sport. And if you’re doing it right, you’re incorporating a routine that helps you continually progress in the amount of weight you lift, perpetually challenging your body. But it’s also easy to hit a strength workout plateau every now and again.

Meghan Weiser, D.P.T., a certified strength and conditioning specialist at the Maryland-based Recharge Modern Health & Fitness, says there are several possibilities for a strength-training plateau. But first, she says, “Before you define it as a plateau, determine if there are areas where you can improve.” These steps will get you on track: 

Progress your loads accordingly

In strength training—as with running—you want to continually challenge your body. That means that as time goes on, you should gradually increase the weights, reps, or sets that you’re lifting, and/or the frequency of your strength sessions. This is called progressive overload and it’s key to avoiding or overcoming a workout plateau (in weight training and running). 

This is where a trained strength coach can come in handy, as they can write a proper program for you to follow—one that continues to progress—and consult with you if trouble arises. 

Take recovery days and weeks

Much like a running program, a good strength program will build in occasional weeks where you step back in training before pushing on to the next level. These “deload” weeks will involve dropping down in the amount of weight you lift, cutting back on frequency, or both. This gives your muscles a chance to repair and prepare for the next jump up. Plan to take a de-load week about every four to six weeks. 

Also, similar to running, strength training requires adequate rest at night, and days off, says Weiser. Aim for that same good night’s sleep, with seven to nine hours as your goal for shut-eye. If your body is super sore from your strength session, take that as a sign you need a rest day, too.

Examine your weekly workouts

New activity is fun, and cross-training has many benefits for runners. But if you’ve recently added in new physical pursuits—a hike or two per week, for example—that might be enough to impact your strength training potential. Be intentional with your new activities, adding them in slowly and in short durations to make sure you’re not over-stressing your muscles. If you think you are, dial back until your body feels refreshed. 

Eat to build muscle

Even more than running, the idea behind strength training is to inflict a bit of microscopic damage to your muscles. When the repair work begins, your muscles get bigger and stronger. Skimp on adequate calories or nutrient-dense foods—especially protein—and you’re selling yourself short, not giving your muscles what they need to make those gains.

Know there will be ups and downs

Weiser points out that progress is not always linear, and it doesn’t always come in big increments. “If you’re deadlifting 150 pounds for a few weeks and then move up to 155 pounds, that’s still progress,” she says. “With any activity, there are going to be weeks when it sucks, and you feel weak and that’s just how it goes. It doesn’t mean you’re stuck in that place forever.” 

Ugandan star Peruth Chemutai continued her brilliant start to the season with another world-class display, storming to victory in the women’s 3000m steeplechase at the Xiamen Diamond League in a world-leading 8:51.06.

The triumph completed a remarkable early-season Diamond League double for Chemutai, who had already opened her campaign with victory in Keqiao. Carrying that momentum into Xiamen, the Olympic champion once again proved why she remains one of the most formidable athletes in global distance running.

Against an elite field featuring the last two global champions, Chemutai delivered a composed and commanding performance from start to finish. She timed her race perfectly, maintaining relentless rhythm over the barriers before unleashing a decisive finishing surge that none of her rivals could match.

Bahrain’s Winfred Yavi, the reigning world champion, pushed hard throughout the contest and crossed second in 8:51.54, while Kenya’s Faith Cherotich finished third in 8:52.53 after another impressive run on the international stage.

The quality of the race underlined just how exceptional Chemutai’s performance truly was. Beating both of the sport’s most recent global champions in one of the fastest races ever run this early in the season sent a powerful message to the rest of the athletics world.

From the opening laps, the pace was aggressive and unforgiving, yet Chemutai looked completely in control. Her barrier technique remained smooth and efficient, while her strength over the final kilometer separated her from the field in spectacular fashion. By the final water jump, the Ugandan had already stamped her authority on the race.

Beyond the fast time and the meeting record, the victory symbolised something even bigger — consistency at the very highest level. After battling difficult moments in recent seasons, Chemutai now appears sharper, stronger and more confident than ever.

Her back-to-back Diamond League victories have instantly established her as one of the standout athletes of the season, and with the major championships approaching, the Ugandan star looks ready to challenge for even greater glory.

In Xiamen, the women’s steeplechase once again showcased extraordinary global depth. But on a night filled with champions, it was Peruth Chemutai who stood tallest.

The women’s 10km race delivered a spectacular exhibition of speed and endurance as an elite field lit up the roads with world-class performances during the highly anticipated 23–24 May 2026 race weekend at the Sanlam Cape Town Marathon. With several top athletes producing exceptional times, the race showcased the rising standard and growing depth of women’s distance running across Africa.

South African star Tayla Kavanagh produced the performance of the day, storming to victory in a stunning 31:25, pending official confirmation. Her remarkable run not only secured the win but also shattered the course record by 12 seconds, improving on her own previous mark. The performance now places Kavanagh as the sixth-fastest South African woman in history over the distance, further cementing her status among the nation’s elite road runners.

From the opening kilometres, Kavanagh controlled the tempo with confidence and precision, maintaining a relentless pace that the rest of the field struggled to match. Her historic run adds another major milestone to what is rapidly becoming an exceptional career on the roads.

Finishing second was Kyla Jacobs, who crossed the line in a strong 32:47 after an aggressive effort in pursuit of a personal best. Jacobs pushed hard throughout the race and came close to eclipsing her career mark of 32:16, showing impressive determination against a highly competitive field. Despite narrowly missing the target, her performance confirmed her growing consistency at the highest level.

Completing the podium was Lesotho’s Neheng Khatala in 33:01. The national record holder and Hollywood Athletics Club athlete once again demonstrated her class on the big stage with another composed and competitive performance. Khatala’s ability to consistently challenge among the front-runners continues to strengthen her reputation as one of the region’s top distance athletes.

The exceptional standard of racing underlined the momentum currently building within African women’s road running, with athletes continuing to push boundaries and deliver performances of international calibre. The women’s 10km proved to be one of the standout highlights of the weekend, leaving fans with a thrilling reminder of the continent’s growing influence in global distance running.

The 2026 Ottawa International Marathon is shaping up to be one of the most competitive editions in recent years, with Ethiopian marathon star Shura Kitata set to headline a powerful men’s elite field in the Canadian capital.

Scheduled for Sunday, May 24, the race has attracted a deep lineup of accomplished distance runners from across the globe, promising a thrilling battle through the streets of Ottawa. Kitata arrives as the marquee name of the event, carrying a personal best of 2:03:59 and the reputation of being one of the most experienced marathon competitors on the international circuit.

The Ethiopian veteran has built his career on consistency and tactical brilliance, earning victories and podium finishes at some of the world’s biggest marathons. His presence instantly raises the profile of the race and positions him as the athlete to beat.

However, the road to victory will be anything but straightforward.

Fellow Ethiopian Asrar Hiyrden also enters with an identical personal best of 2:03:59, setting the stage for what could become a dramatic head-to-head duel between the two East African stars. Canada’s Rory Linkletter will carry home hopes into the race after clocking an impressive 2:06:04, while Gebretsadik Abraha and Mulugeta Debasu add even more Ethiopian depth to an already stacked field.

The elite lineup also features strong contenders such as Gizealew Ayana, Afewerk Mesfin, Daniel Mesfun, Luke Kibet Cheruiyot, Elvis Cheboi and Kipsambu Kimakal, creating a truly international contest packed with proven marathon talent.

One of the most intriguing names on the start list is Canadian athlete John Gay, who is set to make his marathon debut. Known primarily for his achievements on the track and over the steeplechase, Gay’s transition to the marathon will be closely watched by fans and analysts alike.

With multiple athletes boasting personal bests under 2:07 and several more capable of breakthrough performances, the 2026 Ottawa International Marathon could produce one of the fastest races ever seen on Canadian soil.

Beyond the times and statistics, the event represents another major showcase for global marathon running, blending established champions with rising stars hungry for a defining performance. As anticipation builds, all eyes will be on Shura Kitata and the elite field as they prepare to deliver a spectacular showdown in Ottawa.

The streets of Cape Town witnessed a breathtaking distance-running performance as French athlete Maxime Chaumeton produced a sensational run to rewrite the record books at the 2026 Sanlam Cape Town Marathon 10K.

Chaumeton stormed to victory in a remarkable 27:41, a time still awaiting official ratification, but already celebrated as a new course record after eclipsing the previous mark by 12 seconds. On a course known for its intensity and rhythm-breaking terrain, the performance stood out as one of the fastest ever recorded at the event.

From the opening kilometres, the pace was relentless. Chaumeton separated himself from the field with a fearless surge that eventually turned the race into a historic solo exhibition. His fluid stride and sustained aggression through the final stages left spectators lining the streets in awe as he crossed the finish line with the clock flashing a potentially legendary mark.

Behind him, South Africa’s rising star Thapelo Ramokhoase delivered one of the finest races of his young career. The 22-year-old clocked an outstanding personal best of 28:33 to secure second place, confirming his growing status as one of the country’s most promising road runners. His composed effort against a world-class field highlighted both maturity and enormous potential for the future.

Completing the podium was fellow South African Cwenga Nose, who dipped comfortably under the 29-minute barrier with a strong 28:59 performance. His determined finish capped a high-quality race that showcased the depth of distance running talent currently emerging on the African circuit.

Men’s 10K Podium – 2026 Sanlam Cape Town Marathon

1. Maxime Chaumeton — 27:41 (Pending official confirmation | New Course Record)

2. Thapelo Ramokhoase — 28:33 (Personal Best)

3. Cwenga Nose — 28:59

The electric atmosphere throughout Cape Town added another layer to an already memorable occasion, with thousands of fans witnessing a race that blended elite international quality with inspiring local performances.

If officially confirmed, Chaumeton’s run will go down as one of the defining moments in the recent history of the Sanlam Cape Town Marathon 10K, further elevating the event’s growing reputation on the global road racing calendar.

The 2026 Ottawa International Marathon is shaping up to be one of the most competitive women’s races on the global calendar, with Ethiopia’s Meseret Belete leading a breathtaking elite field packed with proven champions, national record holders, and rising stars.

Scheduled for Sunday, May 24 in Canada’s capital city, the race has assembled an extraordinary lineup that promises speed, drama, and a possible course record battle on the streets of Ottawa.

At the center of the spotlight stands Meseret Belete, the Ethiopian marathon star whose blistering personal best of 2:18:21 makes her the fastest woman in the field. Known for her fearless front-running style and relentless closing strength, Belete arrives in Ottawa carrying the weight of expectation as one of the premier marathoners in the world.

But victory will be far from guaranteed.

Fellow Ethiopians Rahma Tusa (2:19:33) and Meskerem Assefa (2:20:36) bring equally dangerous credentials into the race, creating what could become a tactical and high-paced Ethiopian showdown from the opening kilometers. With multiple athletes under 2:23, the margin for error will be razor thin.

The depth of the field is what truly elevates this edition of the Ottawa Marathon into something special.

Kidsan Alema, Tahir Kuftu, Meseret Gebre, Birke Debele, Elfinesh Demise, and Abebech Afework all enter with elite-level performances capable of producing a breakthrough victory on the right day. Kenya’s Betty Chepkorir also adds further firepower to the international contest, ensuring East Africa’s dominance will once again headline the event.

Adding even more intrigue is the presence of Canadian marathon record holder Natasha Wodak, who returns to race on home soil carrying the hopes of the local crowd. Wodak, who owns a national record of 2:23:12, remains one of the most respected distance runners in Canadian history and will be eager to challenge the deep international field in front of passionate home support.

Meanwhile, Swedish-Ethiopian star Abeba Aregawi is set to make her marathon debut — one of the most fascinating storylines heading into the race. A former world-class middle-distance runner with exceptional track credentials, Aregawi’s transition to the marathon will attract enormous attention from athletics fans worldwide.

Canadian debutant Jade Bérubé and compatriot Élissa Legault complete a field that blends experience, ambition, and emerging talent, giving the race a unique international flavor.

With Ottawa known for its fast course and excellent racing conditions, the ingredients are perfectly in place for a historic afternoon. If the pace is aggressive early, spectators could witness one of the quickest marathon performances ever recorded on Canadian soil.

More than just a race, the 2026 Ottawa International Marathon is rapidly becoming a global stage for women’s distance running excellence — and with Meseret Belete leading a field this deep, the battle for the crown could produce one of the defining marathon moments of the season.