Running News Daily

Sometimes we have the best intentions to run, but something gets in the way: Our busy schedules, the weather, or even that we just we can't muster the motivation to get out there. Here's how to talk yourself back into your running shoes when you have plenty of excuses to not run.

1.- No Time to Run

Lack of time is one of the most popular excuses for skipping runs. Work, commuting, family obligations, maintaining a home, even just getting enough sleep: They all take time.

What to Do

When you block out time on your calendar for a run, it almost always happens. Just like you schedule a meeting for work or a doctor's appointment, schedule your runs. Prepare for them by changing into your running clothes beforehand and making sure you have everything you need.

Analyze your schedule and figure out what you're doing that's not contributing to a good quality of life. Look for things that you can cut out without regret. For example, are you spending time at night surfing the Web, social media, or TV? Use that time to run (you can even multitask by catching your favorite shows while you're on the treadmill) or go to bed earlier and run in the morning. You may be surprised at how gaps in time for running appear once you start weeding out the time-wasters or undesirable to-dos in your life.

2.- Too Tired to Run

When you're feeling sluggish, it's hard to get motivated to get up off the couch and out the door. But going for a run will energize you and make you feel better.

What to Do

You may be tired because you have low blood sugar, so eat a snack or light meal at least an hour before running. If you find yourself feeling really tired as you start your run, start off by walking and then pick it up slowly. Commit to a short run (just 10 or 15 minutes). You will likely find that once you've done that much, you feel good enough to continue. Try to remember this next time.

Extreme tiredness with a normal sleep schedule may be a sign of a nutritional deficiency, such as low iron, so talk to your doctor if you find yourself frequently feeling tired even though you're sleeping well at night.

3.- Too Sore to Run

This one is tricky, because running with an injury could make it worse. But it depends on where the injury is and how severe it is. Sometimes you can provide additional support but still keep running. If your breasts are sore, for example, a good sports bra should help. For sore feet, the right pair of shoes is often. but not always, the answer. For muscle soreness, say as the result of an especially strenuous run or workout, movement will help, so try to walk or stretch. Sore joints? Be cautious.

What to Do

If you have knee pain, in many cases you will need to take some time off from running. You can treat some injuries yourself, but often you will need to see a doctor or physical therapist. If you have hip pain, you may also need to avoid running until you are treated.

4.- Bad Weather

Unless you're lucky enough to live somewhere with a perfect climate, you will face bad-weather days that can make running harder: Too cold, too hot, too wet, too icy.

What to Do

Remember the saying: "There's no such thing as bad weather—just bad clothes." If you're dressed properly and prepared to deal with less-than-ideal running weather, you can still go for a run, and even enjoy it. But do take precautions for running in the cold, heat, and rain.

5.- Too Unmotivated to Run

Although we'd like to say that our busy schedule or lack of energy is our excuse for not running, sometimes the culprit is just not feeling like doing anything. Don't be scared to reach out to your friends and family members who also run and ask them for help. Chances are they've also struggled with bouts of lack of motivation. If your paces and schedules match up, make plans to run together so you can push each other to your potential.

What to Do

Even if your friends or family members don't run, you can still tell them about your running plans. Knowing that someone may be asking you, "How was your run?" can prompt you to get up off the couch.

Another trick to beat the "running blahs" is to redefine your run. Instead of thinking, "Ugh, I have to run today," turn that around and say, "I'm so lucky that I get to take a break from my crazy work and family life and go for a run today."

6.- Bored with Running

It's easy to get stuck in a running rut. We get comfortable running the same routes or decide it's easier to just jump on the treadmill.

What to Do

Shake up your running routine by mapping out some new routes using tools such as MapMyRun. Give trail running a try. Run with a local running group or convince a friend to join you on a run. Or, sign up for some local races—this will force you to run someplace different and will help get you motivated.

7.- Afraid of Injury

Yes, running injuries do happen, so this is definitely a valid concern. But most physical activities carry some risk of injury, and everyone still needs to make exercise a part of their life.

What to Do

There are many preventive steps that runners can take to reduce their risk of injury. Getting the right running shoes for your feet and your gait is important. Regular strength-training is another excellent way to protect yourself against common running injuries.

8.- Not Motivated to Run

All runners go through some periods when they're lacking motivation. Maybe you feel like you aren't making much progress. Or you're coming off an injury and feeling tentative. Or you've just met a big goal, and haven't settled on a new one yet.

What to Do

One way to get inspired is to find a running group. When you know other people are counting on you to be at a workout, you're more likely to show up. Tthe social interaction and competition that comes with group training also help boost your motivation.

You may also want to consider signing up for a local road race. Having a race on your calendar is great motivation to stick to your running schedule.

Try planning rewards for your running progress, too. It helps to have small rewards, such as an iced coffee after a long run, and big ones, like a new running outfit after a race, to keep you going.

9.- Too Busy With Kids

It can be very tough to fit in a run when you're busy caring for your family. But it's important for you—and your kids—to do something you enjoy that makes you feel good. Remember that you're a role model for healthy behaviors. Make running a priority in your life and remember the importance of self-care and staying healthy.

What to Do

Schedule your runs and get your spouse on board to help with child-care responsibilities. And get creative and take advantage of opportunities to run. For example, if you're watching your kid's soccer game, run some laps around the field before or even during the game. Seek out fitness classes or running groups that are stroller-friendly so you can bring your little one along during your workout. Invest in a treadmill so you can fit in runs early in the morning, before kids wake, or in the evenings after they go to bed.

10.- Too Crampy to Run

Having your period (or PMS) can put a literal cramp in your running style. Or maybe you have other symptoms, like sore breasts, fatigue, or bloating.

What to Do

Try to push through and lace up your shoes. Remember that 12 weeks out of the year is a lot of time to miss out on all the benefits of running. Some exercise may very well relieve your symptoms. Be sure you have a supportive sports bra, drink plenty of water, and consider taking an over-the-counter pain reliever for cramps.

Another option: Try a running challenge, whether it's a run streak, a new race, or adding intervals to your regular route. You might just find your mojo again.

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.