Running News Daily

When athletes treat their bodies with the proper respect, there's no telling how much they can handle. 

Smashed course records by both male and female winners at the Hardrock 100 two weeks ago show that we still aren't anywhere close to hitting the ceiling on accomplishments in running. But a few missteps, even with the best of intentions, can cause those same hardworking bodies to grind to an early halt. 

According to Dr. Megan Roche, professional runner and clinical researcher for the Female Athlete Science and Translational Research program at Stanford University, runners risk depleting their bodies of the energy they need to perform their best, as athletes and function optimally in the everyday moments in between. In the most basic sense, we're not all that different from cars on the street. We need fuel - plenty and often - to keep chugging along. An empty tank translates to a much shorter trip than you could manage on a full one. 

The issue is that a lot of popular nutrition recommendations pave the way to low energy availability.  "Common things associated with low energy availability are low carbohydrate diets, within-day energy deficits, heavy training without increased intake, lack of fueling on long runs, and disordered eating or eating disorders," Roche says. 

You might even think that you are getting enough intake to fuel up for your runs and recover well, based on how often your growling stomach sends you to the fridge during high-mileage weeks. But even the strongest "runger" might not be enough to match your actual energy needs. "Low energy availability can easily happen unintentionally," explains Roche. That's especially true when you factor in the amount of energy that athletes expend on a day to day basis.

Coming Up Short

Relative Energy Deficiency in Sport (RED-S) sets in when the body spends too long in that state of low energy availability, undergoing training stress without enough fuel, rest, or both to balance out the load. It can't continue to push at the same level, so it begins to shut down everything that it doesn't deem absolutely necessary for survival. Like a weary runner shuffling in the last mile, sure you can keep moving, but at a cost to your performance and your overall health. 

"RED-S can cause endocrine disruption, suppression of the reproductive hormones, thyroid abnormalities, immune dysfunction, and changes in metabolism," Roche warns. "All of these factors can impact performance over the long-term, making it harder and harder to gain consistency in training."

The only way out is through, which requires minimizing all sources of stress until the body feels safe enough to turn the extra sources back on. It requires building up out of the debt the body is already in, both in terms of energy and rest. And since exercise exerts its own stress, that takes running off the table, too. "Reduced exercise and weight gain can be the most effective recovery tools in restoring the energy balance," Roche agrees. It's a temporary break, but a murky one. 

"RED-S recovery is a complicated process with a unique roadmap for each athlete that is trying to heal," adds endurance sports dietitian Kylee Van Horn. "The physical and mental stresses must fully be addressed, which can involve a complex recovery process. This also leads to an unpredictable timeline for recovery, and begs patience and dedication to the process to fully recover." 

Even if it's not forever, shelving your shoes can still feel like tearing out half your heart. But in the wake of diet and hustle cultures, more runners than ever are finding themselves facing the tough reality that their bodies can't keep up the pace anymore. Running well in the future means not running right now. "Recovery will be a journey," Roche sympathizes, "but one that will support all the adventures and performances to come."

The Hardest Race

Whether you're resting to repay an energy debt or to manage another setback, not running might hurt more than the toughest training block. After all, you're cut off from an integral piece of who you are. 

Wile it's important to round out your personality with other interests besides running, there's no denying that most of us feel a deep connection to our sport - that's why we do it! It's our strongest connection to the world around us and the people exploring it with us. But when the sport that charges your mental and spiritual batteries is also what drains your physical battery, it turns into a painful situation. 

So when you're on pause, how do you find the drive to move forward? 

Cutting all ties presents one option. Seeing reminders of running at every corner can feel like pressing on a bruise when you're not actively running yourself. It's tempting to turn your back on the whole thing so that you don't have to face what you're missing. 

But taking that route writes off the fact that running involves far more than just pumping your legs back and forth. Recovery is often the part of training that takes the most discipline, and is frequently overlooked or swept aside by athletes who think of it as optional. There are improvements to be made and experiences to be had as a runner without taking a single step. Here are three:

Tactic #1: Cultivate a Super Fan Mindset

Staying connected to the running community is critical. Ambitious runners so often get wrapped up in the hustle and bustle of competition when deep in race mode, and lose sight of community because their own goals hog the stage. When those all-consuming goals take a backseat, you finally have the chance to remove your blinders. 

"I think there is immense power in shifting from a super-athlete mindset to a super-fan mindset," says David Roche, coach with Some Work All Play. "A health-related reset is a wonderful time to view competition through the lens of love, to try to see others as teammates, even if you've never met them. That loving, fan mindset can give an athlete superpowers when they return, changing a narrative of conditional self-acceptance to one that is uplifting and joyous in all contexts, since there are always teammates to cheer on."

Coach T.J. David with Microcosm Coaching agrees. "Staying engaged with other runners during long periods of time off can be one of the best ways for athletes to work through the challenges of not being able to train and compete in sport, because those community activities often connect with the reasons the athlete got involved in the activity in the first place." 

Without the pressures of performance narrowing your scope, there's room for the simple joys of running to shine brighter, like scenery, discovery, and good company. When you're on your feet again, you'll bring those highlights back with you to reframe your perspective for the future. 

Tactic #2: Talk It Out

There's a huge emotional component to taking time away from running. To work through the internal conflict, you'll need friends to hold your hand.

"Taking the time and space to talk through the recovery process and address any feelings that might be arising is super important for athletes," David Roche confirms. "Social recovery is one of the most important tools in an athlete's toolbox for coping with the challenges that long-term setbacks present. Just talking about what you're going through, either with a coach or friends who get it can help lower the stigma and reduce stress around the recovery process." Microcosm Coaching actually hosts weekly Community Calls with their athlete team for this very reason, to establish a strong sense of camaraderie so that their runners always know who to turn to, in sickness and in health. 

Tactic #3: Remember That Mood Follows Action

It might feel difficult to keep up with those connections at first. Losing running, even temporarily, comes with its own grieving process, and jealousy can rear up quickly. 

"A sick or injured runner managing complicated emotions like envy, loss, and vulnerability may feel comfort in the short term by isolating," acknowledges Sarah Strong, LCSW with Fireweed Counseling. "But isolation exacerbates stress. Community, on the other hand, buffers stress, supplies a sense of belonging, and provides emotional and practical support." 

You don't have to wait until you feel ready to connect with others, either. You might never feel ready beforehand. "Mood follows action," Strong clarifies, "so injured runners should intentionally create opportunities for social connection before waiting to feel motivated to do so." 

Strong offers a roadmap to going from nursing your wounds alone to leaning on your peers. "Brainstorm ways to connect with the running community that don't involve running - from more passive engagement like listening to podcasts or reading books, to more active engagement like volunteering at a race or serving as an aid station for a friend's training run." Then, rank those ideas based on how realistic they seem right now. 

If you can see yourself reintroducing your favorite running podcast, but can't begin to imagine cheering on runners from the sidelines of the race you had to drop out of, start with the easiest option and work your way up. You don't have to do it all at once, and you're allowed to take it slow. 

"Initially all activities will involve at least some level of distress," Strong cautions. "The pain will begin to ease as the runner experiences the positive benefits of social connection in these new and different ways. Choosing how and when to connect with their community gives injured runners a sense of control during a period of disempowerment."

Through it all, Strong suggests that there's no such thing as too much self-compassion. "Give yourself the time and space to feel and express anything that you are experiencing, without judgment. Put thoughts and feelings into words to make them tangible and manageable. Get them out of our head by physically writing it down or saying it out loud. Repeat as often as necessary."

The Bottom Line? 

Running's only an individual sport if we let it be. Use your time off to build a stronger foundation for your running rooted in community. Not only will you find more peace in pressing pause now, but you'll come back stronger with support by your side.

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.