Running News Daily

So, you’ve decided to give running a try - congratulations! Running is one of the most simple, and rewarding ways to work out. The running community is often enthusiastic in their love of the sport, and hopefully you are starting to understand why. Maybe you’ve already experienced your first runner’s high, or you might be wondering what all the fuss is about. The truth is, no matter how long you’ve been a runner, running can be challenging. It takes grit to get your run in on a chilly day or at the end of a long week. Don’t worry, running will get easier as long as you stick with it. Here are six ways for new runners to stay motivated.

1. Define your goals

One of the biggest challenges runners face is simply getting out the door. Having a goal to work toward can help give you the extra nudge you need on days when motivation is low. Think about what pushed you to start running in the first place. Maybe you want to finish your first 5K, are trying to spend more time outside, or are looking for a new social group.

Try to come up with a specific, measurable goal that relates backs to what initially inspired you to run. Having a specific goal not only gives you an incentive to get out the door, it reminds you to celebrate your progress and commitment to running. Although COVID has placed limitations on connecting in-person, there are still plenty of ways to work towards your goals! Look for a virtual challenge on Strava or look for virtual or in-person training programs through your local Fleet Feet. Every runner struggles with motivation sometimes. Reflect back to your goals as additional inspiration to keep you moving on the rough days.

2. Set a schedule

One of these easiest ways to lose motivation is to get out of the habit of running. Even for the most experienced runners, it can be challenging to get back into the rhythm of running after a long break. A simple way to stay motivated to run is to add running to your weekly schedule. Decide how many runs you want to accomplish weekly, and get in the habit of scheduling them for the same day and time every week.

Try starting with three runs a week in your training plan. Find one hour each day that you can consistently block off for your run, and stick to that time as often as possible. If 6:30-7:30 is free every Monday, Wednesday, and Friday, designate that as your official running time. Make sure partners, friends, and anyone else you interact with day-to-day also know that this is your running hour to help avoid scheduling conflicts. Not only will this help you avoid the stress of squeezing in a jog when you feel short on time, it will also help prevent you from using lack of time as an excuse on days when you’re feeling low on motivation.

3. Aim for consistency over quantity

Let’s be honest - there will always be days when going on a run sounds like the last thing you want to do. There are times when it is the smart decision to skip a run, like during injury or illness. But in general, the most important runs to complete are the ones that we dread starting. On these days it can be helpful to shift your focus from finishing your scheduled number of miles, to simply putting on your running shoes, getting out the door and finishing something.

If you planned to run three miles, start with running a mile, or walking for 20 minutes. Maybe you’ll find you are actually capable of finishing your scheduled workout, or maybe one mile is plenty for that day. Even if you don’t finish the workout you had planned, having the grit to put a little work in on those tough days is an accomplishment worth celebrating.

4. Join a group

Many runners find that going on a jog alone is not quite as enjoyable as cruising around town with your closest friends. Running with a group is a great way to stay motivated and keep running a fun experience. Having a regular meet-up of people who are also working toward their goals can make it easier for running to become part of your routine.

Believe it or not, COVID has not completely cancelled run clubs. The popularity of running groups (in-person and virtual) is on the rise, and it’s not hard to see why. Running groups turn an everyday workout into a high-energy social experience.

Check your local Fleet Feet for a training group or social run in your area. It’s tough to make new connections during a pandemic. While it’s not quite the same as meeting in-person, virtual running groups still provide a great opportunity to form new bonds with fellow runners.

Members of virtual groups on Strava for example, are able to share maps of their runs, update group members on their progress, and cheer other groups member on from a distance. Seeing group members putting in the work (even if it’s from your phone) is a great reminder that you’re not tackling your running journey alone. To find a virtual group, head over to Strava.com and checkout their thousands of clubs.

5. Sign-up for a race

For new runners, the idea of signing up for a race can be intimidating. Yes, some people use racing as a way to experience competition, but in reality, road racing is a way for the running community to come together and celebrate each other's hard work. If you are interested in finding people to run with, a local road race is the perfect place to make connections and get to know your fellow runners. Although the afternoons of live music, food, drinks, and raffles will be toned down, some cities are slowly beginning to allow in-person races to take place again. Look for appropriate COVID precautions before attending an event. If the idea of running with other people is too far outside your comfort zone, sign up for a virtual race!

The beauty of virtual races is that they can be completed on your own time, at a location that’s convenient for you, and are still a great way to celebrate the work you’ve put in. It’s disappointing when an in-person race is cancelled, but there are ways to make a virtual option rewarding.

Check to see if your race is sending out bib numbers and t-shirts to wear while you race from afar. Plan out your route ahead of time, and have members of your household support you along the way - from the car! Having roommates or family members to be your mobile water station and cheer squad can keep some of that race day excitement alive. Make sure to snap a few pictures to share with the event organizers after you’ve crushed your solo run! Check out Running in The USA or your local Fleet Feet to find in-person and virtual races close to you. Signing up for a race is the perfect way to remind yourself of the progress you’ve made during your running journey.

6. Treat yourself

You may not fall in love with running right away - and that is okay! Regardless of where you are in your running journey, make sure to find ways to reward yourself for the work you have put in. Hopefully going on a run will become something that you begin to look forward to, but while you adjust to becoming a runner, don’t forget to reflect on the progress you are making.

It takes time for your body to become comfortable with moving for an extended period, so it’s crucial to allow yourself time to progress. Swap one of your runs for a relaxed walk, check out a new trail, or take an extra day off! If you are running with a group, make time to celebrate with your fellow runners even if it’s from afar. Share your progress in your virtual group, and cheer on other members.

Splurge on a massage to relax while you recover, or run a hot bath before a laidback movie night. Find a way to thank yourself and your body for the work you are putting in. Running is hard work - but it will get easier.

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.