Running News Daily

With plenty of apps to help you keep the pace, running’s convenience and natural form makes it an easy sport to pick up. But forgetting to stretch can turn this exercise into an inconvenient experience. Studies estimateTrusted Source that up to 70 percent of runners injure themselves from overuse each year. Of those injuries, 50 percent happen at the knee.

One common condition is known as patellofemoral pain syndrome (PFPS), or runner’s knee. The name is a broad term used to describe pain in the front of your knee joint. It can be caused by injury to the tendons, fat pad, and cartilage on the underside of the knee cap. Runner’s knee isn’t the only injury that occurs at the knee from running.

Research suggests that these injuries may be due to weak hip-stabilizing muscles which can place increased force below the knee. Timing can also increase your risk for knee injuries.

Stretching away from runner’s knee

To avoid being sidelined by knee pain, Deborah Lynn Irmas, a personal trainer based in Santa Monica, California, advises to warm up with a light jog before running. This helps your body ease into training.

Bring the same discipline from your workouts to your running routine. Stretch before and after you begin. Many health professionals recommend stretching to reduce the risk of injury.

Quads

The quadriceps are the muscles at the front of your thighs. Loosen your quads by:

While standing, hold on to a chair or wall.

Grab your ankle and pull it up behind you to your backside. Keep your knee pointing downward; don’t pull it to the side.

Hold the stretch for 15 to 30 seconds.

Repeat three times, and then switch to your other leg.

Beginners find it easier to do this quad stretch while lying on the floor.

Lie on the floor on your right side.

Grasp your left ankle, and pull it up to your backside.

Hold for 15 to 30 seconds.

Do this three times before repeating on the other side.

Hamstrings

Your hamstring muscles run down the back of your thigh. Pulled or sore hamstrings are common among runners, but you can sidestep injury with this preventive stretches:

Stand up or lie on your back.

Bend your right leg.

With your hands under your leg just above the knee, pull your left thigh toward you gently.

Hold for 15 to 30 seconds.

Reverse your legs and repeat.

Do each this three times per leg.

As you build strength and flexibility in your quads and hamstrings, you can do this stretch while keeping one leg straight on the floor and bending the other toward you, Irmas adds.

Squats

Squats help strengthen your hip muscles. Weak hip-stabilizing muscles can increase your risk for injuries.

Place your feet shoulder width apart.

Lower yourself by bending your knees to a slightly right angle. Make sure your back is straight and your buttocks are rounded inwards.

Don’t let your knees pass your toes.

Come up slowly and squeeze your buttocks at the end.

Do 3 sets of 10 repetitions.

Knee bends

Knees bends help strengthen the muscle around the knee for support. You can place a ball between your back and the wall for smoother movement.

Stand against wall with your feet about a foot away and your knees hip-width apart. Point your feet outwards.

Slide your back down slowly until your knees are bending slightly.

Focus on tensing your buttocks as you come up.

Perform 3 sets of 10 repetitions.

What else matters when you run?

Training suggestions

Too much running can cause strain to your knees. Even for long-time runners, the risk for injuries can increase when you run over 40 miles per week. Most people benefit from running no more than four or five days per week and resting for one day or doing other activities instead.

If you’re a beginner to running, remember to:

use a combination of running and walking

start with no more than 20 minutes of running per day

gradually increase the time you spend running, no more than 5 mins every 14 days

run every other day

Running downhill increases impact and injury risk.

Shoes and soles

There’s little evidence that shoes reduce your risk for injuries, but this study found that foot strike can increase your risk for repetitive stress injuries. People who frequently run with a rear-foot strike (hitting the ground with the back of their foot first) experienced 2.6 times more mild injuries and 2.4 more moderate injuries.

Be sure to get a shoe that fits properly. The three types of shoes for runners include a neutral foot shape, and low foot arch, or high foot arch.

Regardless of your shoe type, it’s recommended to change your running shoes every 350 to 500 miles.

After your run

After you run, Irmas advises doing three sets each of the quad and hamstring stretches on both legs. Keeping your quads and hamstrings stretched and strong will help your knees. Taking those few extra minutes to stretch while your muscles are still warm helps avoid post-run stiffness and pain in your back, hips, calves, and thighs.

If you already have knee pain, don’t try to run through it. “Knees are tricky,” Irmas says. “Stop everything, ice your knee, and take an anti-inflammatory.”

When the pain is gone, start stretching gently. If your knee continues to give you pangs, stay off it and check in with your doctor. Until the pain disappears, you can switch to an exercise that doesn’t stress your knees.

What should you do if you get injured?

Stop running whenever you feel pain or discomfort. To treat injuries, you can use the “RICE” method. This consists of:

Rest: Let the injury rest by avoiding exercise for at least 48 hours.

Ice: Apply an ice pack to the injured area for 20 minutes, four to eight times per day.

Compression: Use a cast, splint, or wraps to support the injury and reduce swelling.

Elevation: Lift the injury area above heart level to decrease swelling.

Always seek medical help if the pain persists for more than a few days.

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.