Running News Daily

There comes the point where it is not enough to go running 5 or 10 kilometers and try to make it faster than the previous time, you are looking to become a better runner.

If you want to become a better runner, make sure you acquire a reliable technique and do the proper training before you start adding kilometers to your training routine. Set a schedule and look for different ways to motivate yourself to maintain consistency, rain, shine or sunshine.

Last but not least, you will have to practice to improve your endurance and your speed, using techniques such as uphill slope races, continuous races, and athletic track training. Regardless of the level you have, you can be a better runner if you make training a priority.

1.- Single-leg squat

As a runner, you need to have strong and healthy legs to be able to run many kilometers more efficiently.

Squats are one of the best ways to strengthen your legs. And although sometimes it can be hard to stop running for a day for strength training, the benefits of these exercises are well worth it.

The squat is a multi-joint exercise that strengthens the hamstrings, hips, quadriceps, and glutes. It is a simple exercise to do. However, it is essential to know the proper technique of this exercise to make it as effective as possible, especially in this case, it will be with only one leg.

The method of single-leg squats

During this exercise, as its name says, you must do it with one foot. You can start with the one you want, you can place the foot that will be in “rest” it in front of your body, as in the image below.

Keep in mind not to bend your back: it has to be straight. Pull out the chest with the shoulders back.

Unlike a squat with both legs, in this case, your leg should be at a mid-point for balance, the leg that “rests” also helps maintain stability.

Keep your back as straight as possible, bend the knee until you are seated: the buttocks go backwards. The back is slightly inclined forward, and the knee does not have to pass the length of the foot.

Once in this position, you should feel that your glutes and thighs are working. The most important thing is to keep the body firm and not loose balance.

To return to your initial position, anchor your feet on the floor to avoid any imbalance and push up with your legs. You can contract the buttocks during the rise to make the exercise more effective.

In the beginning, it can be complicated, mainly to go down, for not having the balance and strength necessary, but do not worry, you will improve with practice. As you progress, you can add discs or dumbbells to add difficulty.

5 reasons why you SHOULD include them in your routines

1. To help with the strength of your hip.

The hip plays a super important role in your runner body since it prevents your body from “moving” while you run. But by working your hip, you can direct your movements more effectively.

2. To improve your posture.

Now you know! The posture of a runner is everything, and squats help your trunk stay straight while you run.

By having an adequate posture, your performance will improve. Checked.

3. To gain strength in your glutes.

Did you hear that the squats are perfect for your glutes? It is accurate, and the physical work that you can develop in that part of your body is essential to improve your running technique.

4. To improve strength in your legs.

Who does not want strong legs? Especially when running, they are our biggest asset as runners, and with squats, you can strengthen them, and improve your coordination to develop a more efficient stride.

5. To help improve your stride.

Yes, according to what the previous point says, performing squats allows your legs to assimilate the effort to take a more efficient stride, and if you develop these exercises with slurs, your benefit will be better.

How often to do squats?

Three to five series, of 5 to 10 repetitions twice a week.

2.- Heel raise

The exercise of elevation of heels aims to train the calves, which are an essential part of the leg’s muscle group.  It is a little forgotten part of the body, as far as the time dedicated in training, but indispensable for the proper functioning of the inferior trunk.

To execute this exercise correctly, some kind of step is necessary. A resistant platform of at least 6 inches that allows you to do the exercise comfortably. It is a movement that must be carried out slowly and concentrating the effort in this area of ​​the body.

One important aspect must be taken into account before performing the exercise. Correctly doing the movement requires balance and practice. We recommend, in the first sessions, to execute it with your own weight, without dumbbells. It is easy to lose balance and work both legs equally. We usually tend to make more effort with one of the two legs, you should avoid it.

Undoubtedly the calves are one of the most involved muscles in the race. The heel elevation is an exercise that enhances the stride but also protects the runner from many injuries.

In your weekly routine, you must not miss a heel raise exercise in one of its variants.

When we hit the ground with the foot, the ankle maintains its stability thanks in large part to the calves. They prevent the footfall from sinking and help to perform a more effective and explosive impulse phase.

Stronger calves will allow us a better technique, something fundamental to improve the training. Another aspect of working the calves is their protective effect against sprains of the ankle or possible inflammations or lesions of the Achilles tendon. A running workout involves thousands of impacts on the ground, something that can affect the joints in the Achilles tendon. Strengthening calves with this exercise will minimize injuries that may affect the area.

The method of the heel raise

Standing on a raised platform, support the metatarsal, leaving the heel protruding and falling slightly.

If we want to increase the intensity, we can put a bar on the shoulders, although I advise you to hold dumbbells with your hands.

Maintain a straight position and begin to raise the calves little by little, extending the ankle. Try not to lose balance and control the movement at all times.

Safety tips when performing heel raises:

It is very common to suffer a small rupture of the calf by overloading it with this exercise. At first, it will be enough to do it without weight, paying attention to the technique and marking the rise and fall correctly. Nor should rebounds be made when we get down.

When you put your feet on the elevated platform, try not to be too close to the edge, because you are going to overload the area of ​​the fingers and the exercise will not be so effective for the calves. The feet should be half in and half out.

Main benefits of heel raise to become a better runner

Strengthens the calve’s musculature: as we have said before, this exercise focuses mainly on working the calves. Thanks to the heel raise, the calves will be strengthened, which will generate better balance in the legs.

Ideal for runners: it is an exercise that enhances the momentum of the stride, in addition to protecting the runner from many other injuries. For this reason, it is an essential movement for runners. You will gain resistance and explosiveness.

With this exercise, you will tone the lower extremities and gain strength in the calves. Also, it is an ideal movement to recover after an injury in the ankle joint.

How often to do heel raises?

Three to five series of 5 to 10 repetitions twice a week.

3.- Three-dimensional hops

You can’t deny that at some point in your childhood you jumped just for fun. It was a pretty fun game that you could share with your friends. At some point in life, we stop practicing it, without realizing that now, as runners, we can benefit from it more than we imagine.

Jumping burns approximately 10 calories per minute and is an excellent activity to finish a running session, or even to relieve stress. What are you waiting for to start doing it! Go back to that time of your childhood and exercise.

This type of jump is based on increasing calf strength, as well as adding explosiveness. In general, jumping and other plyometric activities make the tendons more efficient to absorb and transmit energy.

The impact of the jump also stimulates bone growth and should protect against stress fractures.

The calf is a kind of spring when we talk about running or jumping. The three-dimensional jump is an exercise that offers a different way of exercising and strengthening the muscle and tendons since the movement is made to the sides and not only upwards as a typical leap. This increases endurance, it also builds movement ability and general agility.

Three-dimensional jumps are made with both feet, they are of low intensity, and it is a safe exercise that does not cause injuries.

The method of Three-dimensional hops

These are short, low and fast jumps, to all sides, forward, back, sides, and in a rotating motion.

Basically, it is about jumping and landing in each of the directions as specified in the previous paragraph. You can do it with both feet, which is equal to two contacts. If you do it with one foot equals one contact, so you do half for each leg.

Jump from side to side, as if there was an imaginary line.

You should not bend your knees to take more momentum, remember that they are short jumps, try to make them fast.

In the case of jumps with rotation, your chest should always remain static.

Benefits to become a better runner

1. It will help improve your cadence and stride.

2. You will burn calories.

You can burn up to 300 calories per 30-minute session.

3. Tone your body.

It is a very effective exercise since it works your whole body and also strengthens it. That is the reason boxers do it all the time.

4. Help with your concentration.

Jumping, even for experienced runners, is not easy, so it will allow you to have a demanding level of concentration, while you begin to master it.

5. It gives you muscular resistance.

As it is a continuous exercise, your resistance will improve considerably, while you gain strength.

6. Improve your aerobic conditioning.

At first, it will be challenging to hold the jump, but you will see how little by little your breathing improves and you will stand more time, and you will even get to do it faster.

7. Increase your power.

By working your legs, you will improve your stride, and with it, your power and speed.

8. It is a super practical exercise.

You can basically jump anywhere.

9. It allows you to work your entire body in one exercise.

Legs, torso, shoulders, arms, abdomen, are the parts of the body that you can exercise.

10. It’s fun.

We assure you that in addition to working your body, you will have fun as in the old days.

How often do Three-dimensional hops?

Unlike the previous exercises, the series and repetitions are different.

Beginner: 80-100 standing contacts

Intermediate: 100-120 standing contacts

Advanced: 120-140 standing contacts

You must jump quickly and keep your feet on the ground the shortest time possible.

Do this 2-3 times per week.

Finally, improving your cadence for running is a great way to improve.

Some victories are measured by finish times. Others are defined by the obstacles overcome simply to reach the starting line.

For American Paralympic swimmer Ali Truwit, completing the New York City Marathon represented far more than covering 26.2 miles. It was the culmination of an extraordinary journey of survival, resilience, and unwavering determination that began with a life-altering shark attack just two years earlier.

On a crisp November morning in 2025, Truwit crossed the iconic finish line wearing a carbon-fibre running blade, fulfilling a promise she had made while recovering in a hospital bed after losing her lower left leg. The emotional milestone marked another remarkable chapter in one of the most inspiring comeback stories in modern sport.

The road to that unforgettable finish began only days after Truwit celebrated a major personal achievement. In May 2023, she completed her first marathon in Copenhagen alongside her mother. Just ten days later, while enjoying a graduation trip to Turks and Caicos with former Yale swimming teammate Sophie Pilkinton, tragedy struck.

While the pair were snorkelling, a shark attacked Truwit, severely injuring her left leg. Displaying remarkable courage, the two swam approximately 55 metres back to their boat, where Pilkinton—then a medical student—quickly applied a tourniquet that stopped the bleeding and ultimately saved Truwit's life.

Doctors were forced to amputate her lower left leg on her 23rd birthday.

Even in the darkest moments of recovery, Truwit's determination never disappeared. Reflecting on having recently completed her first marathon, she joked with one of the first responders that at least she had managed to run a marathon before the attack. The responder's simple but powerful reply would remain with her throughout rehabilitation: "You'll run another one."

Those words became a source of hope during the long and demanding road back.

Only weeks after surgery, Truwit began learning to walk on a prosthetic limb before gradually returning to the swimming pool. The process was anything but straightforward. The water that had once been her sanctuary became a source of painful memories, yet she refused to allow fear to define her future.

Her relentless work ethic soon produced extraordinary results.

Less than 16 months after the attack, Truwit represented the United States at the Paris 2024 Paralympic Games, producing a sensational performance to claim both silver and bronze medals. Standing on the Paralympic podium was a powerful reminder of how far she had come in such a short period, and she dedicated those achievements to everyone who had helped save her life.

Still, another dream remained unfinished.

The New York City Marathon carried deep personal significance. It was not merely another endurance event but a symbolic return to the city where her life had changed forever. On November 2, 2025, she lined up in Staten Island accompanied by 13 family members and close friends, all proudly representing her nonprofit foundation, Stronger Than You Think. Among them was Pilkinton, the friend whose quick thinking had preserved her life on that unforgettable day in the Caribbean.

Together, they covered every mile of the marathon before celebrating an emotional finish that Truwit later described as being "over the moon."

Completing a marathon on a carbon-fibre running blade presents challenges far beyond those faced by able-bodied runners. The prosthetic demands greater strength from the hips, core, and remaining leg while requiring exceptional balance, coordination, and endurance. Truwit's preparation combined months of disciplined training, patience, and mental resilience as she effectively taught herself how to run again.

Her story extends well beyond medals and marathon finishes.

Inspired by her own recovery, Truwit founded Stronger Than You Think, a nonprofit organisation dedicated to helping individuals overcome physical and financial barriers following limb loss. Recognising that sports prosthetics can cost tens of thousands of dollars and are often not covered by insurance, the foundation provides financial assistance for prosthetic devices, supports water-safety education, and promotes opportunities within Paralympic sport.

The organisation has already helped provide more than 11 prosthetic limbs, delivered nearly $200,000 in direct support, and funded over 4,000 hours of water-safety lessons benefiting more than 700 young people.

Throughout her journey, Truwit has remained refreshingly honest about the emotional challenges that continue to accompany recovery. She has openly acknowledged that healing is an ongoing process and that grief can still come in waves. Rather than portraying an effortless comeback, she has demonstrated that resilience is built through persistence, even on the hardest days.

Her remarkable transformation resonates far beyond elite sport. While few people will ever experience the trauma she endured, countless runners and athletes understand the frustration of injury, disappointment, or rebuilding after adversity. Truwit's journey serves as a powerful reminder that recovery is rarely linear and that courage is often measured by the willingness to keep moving forward despite uncertainty.

Now looking ahead to the Los Angeles 2028 Paralympic Games, Truwit continues to redefine what is possible. She is no longer known simply as the swimmer who survived a shark attack. She has become a Paralympic medallist, marathon finisher, advocate, and symbol of resilience whose story continues to inspire athletes around the world.

Her journey proves that while life can change in an instant, so too can the strength of the human spirit. Sometimes the greatest triumph is not returning to the person you once were, but discovering someone even stronger than you ever imagined possible.

Sprint and hurdles superstar Sydney McLaughlin-Levrone has entered an exciting new chapter in her remarkable life, welcoming her first child with husband Andre Levrone. The four-time Olympic champion and women's 400m hurdles world record holder announced the birth of their daughter, Savannah Michelle Levrone, who was born on Sunday, July 12, 2026.

The couple shared the joyful news with an emotional message celebrating the arrival of their daughter and expressing gratitude to everyone who supported them throughout the pregnancy. Sydney described Savannah as "our blessing and our joy," while expressing excitement and faith for the future that lies ahead for their growing family.

The announcement marks a deeply personal milestone for one of the most accomplished athletes of her generation. Renowned for redefining the women's 400m hurdles through a succession of record-breaking performances, McLaughlin-Levrone now embraces a new role beyond the track as a mother.

The timing of the announcement adds another layer of significance. Just days earlier, Sydney reflected on the 10th anniversary of qualifying for her first Olympic Games at only 16 years old—a breakthrough that launched one of the most decorated careers in modern athletics. Ten years later, her journey has come full circle with another life-changing milestone, underscoring that her greatest moments continue to extend beyond sporting success.

The arrival of Savannah Michelle Levrone has been met with an outpouring of congratulations from athletes, fans, and the wider sporting community, who have celebrated the couple as they begin this new chapter together. As Sydney McLaughlin-Levrone steps into motherhood, the athletics world will undoubtedly continue to follow her inspiring journey—both on and off the track.

Ethiopia's Tsige Gebreselama produced one of the standout road running performances of the season on Sunday, storming to victory at the prestigious Boilermaker Road Race 15K in Utica, New York, with a sensational course record of 47:29.

From the opening kilometers, Gebreselama controlled the race with remarkable composure and precision, maintaining a relentless pace that ultimately erased the previous course record and secured one of the fastest performances ever recorded on the historic course. Her commanding display further reinforced her reputation as one of the world's leading road and distance runners.

The Ethiopian celebration continued as Melknat Wudu crossed the finish line in second place in 47:44, completing a dominant one-two finish for her country. Kenya's Priscah Cherono claimed third in 48:14 after a determined effort, rounding out a world-class podium in a race featuring some of the finest distance runners on the international circuit.

The battle behind the podium remained fiercely competitive. Kenya's Everlyn Kemboi finished fourth in 48:28, narrowly ahead of compatriot Selah Busienei, who clocked 48:31 for fifth. Ethiopia's Netsanet Desta and Alem Nigus Tsadik followed in sixth and seventh respectively, while Kenya's Mercy Cherono secured eighth place.

American athletes also delivered encouraging performances on home roads. Veteran Stephanie Bruce finished ninth in 50:40, with Jackie Gaughan completing the top ten in 51:02 to cap a strong showing for the host nation.

Boilermaker Road Race 15K – Women's Top 10 Results

1. Tsige Gebreselama (Ethiopia) – 47:29 (Course Record)

2. Melknat Wudu (Ethiopia) – 47:44

3. Priscah Cherono (Kenya) – 48:14

4. Everlyn Kemboi (Kenya) – 48:28

5. Selah Busienei (Kenya) – 48:31

6. Netsanet Desta (Ethiopia) – 48:46

7. Alem Nigus Tsadik (Ethiopia) – 48:48

8. Mercy Cherono (Kenya) – 50:23

9. Stephanie Bruce (United States) – 50:40

10. Jackie Gaughan (United States) – 51:02

The women's race combined exceptional depth with remarkable speed, as several athletes broke the 49-minute barrier in a contest that showcased the global strength of elite road running. Gebreselama's record-breaking run now stands as a new benchmark in the rich history of the Boilermaker 15K, adding another memorable chapter to one of the United States' most celebrated road races.

Kenya's Alex Matata delivered a sensational performance to claim the men's title at the prestigious Boilermaker Road Race 15K in Utica, New York, producing a dominant run that underlined his growing reputation as one of the world's finest road racers.

Matata surged to victory in an outstanding time of 42:24, mastering the demanding course with a display of strength, speed, and tactical brilliance. His commanding performance secured a memorable triumph in one of the United States' most celebrated road races, adding another significant international victory to his career.

Kenya's success was further highlighted by Kiprono Sitonik, who produced an equally impressive run to finish second in 42:53, completing a remarkable one-two finish for the East African nation. South Africa's Adam Lipschitz rounded out the podium after clocking 43:14 to claim third place following a determined effort.

The race featured a highly competitive international field, with American athletes Reid Buchanan and Hillary Bor finishing fourth and fifth respectively, while another Kenyan, Victor Shitsama, added to his country's strong showing by taking sixth place.

Matata's victory once again showcased Kenya's enduring strength in global road racing, as its athletes continued to dominate major international competitions through exceptional endurance, tactical awareness, and relentless finishing speed. His performance in Utica not only thrilled the spectators lining the streets but also reinforced the depth of Kenyan distance running on the world stage.

Men's Top 10 Results – Boilermaker Road Race 15K

1. Alex Matata (Kenya) – 42:24

2. Kiprono Sitonik (Kenya) – 42:53

3. Adam Lipschitz (South Africa) – 43:14

4. Reid Buchanan (United States) – 43:38

5. Hillary Bor (United States) – 43:40

6. Victor Shitsama (Kenya) – 44:02

7. Futsum Zienasellassie (United States) – 44:32

8. Charlie Sweeney (United States) – 44:37

9. Sam Lawler (United States) – 44:54

10. Tyler Berg (United States) – 45:08

With another major road racing title added to his résumé, Alex Matata continued his impressive 2026 campaign while reinforcing his status as one of the leading names on the international road racing circuit. The Boilermaker 15K once again delivered a high-quality contest, with athletes from across the globe producing memorable performances in one of the United States' most prestigious road races.

Eliud Kipchoge's remarkable World Tour continued on Brazilian soil as the Kenyan marathon icon completed the New Balance 42K Porto Alegre Marathon, crossing the finish line in 2:18:39 to place 12th overall during the second stop of his ambitious seven-continent global running tour.

Competing against a strong international field, the two-time Olympic marathon champion displayed the resilience and determination that have defined his legendary career. While the result was not among the victories that have made him one of the greatest marathon runners in history, Kipchoge once again demonstrated the unwavering commitment that continues to inspire athletes and fans across the globe.

Morocco's Zineddine Ouria claimed victory in a superb 2:08:49, with Kipchoge finishing 9 minutes and 50 seconds behind the race winner after navigating the demanding course in Porto Alegre.

Kipchoge began the race with controlled and confident pacing, reaching 5km in 15:34 before passing the halfway mark in 1:05:07. As the race entered its decisive stages, the pace gradually slowed, but the veteran marathoner pressed on with characteristic determination, completing the 42.195-kilometre challenge in 2:18:39.

For many, the story will be told through the finishing position. But for those who truly understand greatness, this journey is about far more than medals, records, or podium finishes. Kipchoge's World Tour is a celebration of the sport itself—an opportunity to connect with runners across every continent, inspire the next generation, and continue living by the philosophy that has become synonymous with his career: "No Human Is Limited."

The Brazilian appearance also carried added significance, coming shortly after Kipchoge was permanently honoured in Porto Alegre with his footprints unveiled at the entrance of Parque Harmonia—a lasting tribute to his extraordinary impact on distance running and his enduring legacy in the sport.

Once a champion. Forever an inspiration. Legends do not stop inspiring when the victories become fewer; they inspire because they never stop showing up. Through every stride, every finish line, and every challenge embraced, Kipchoge continues to prove that true greatness is measured not only by what an athlete wins, but by the lives they touch along the way.

With the second stop of his World Tour now complete, Kipchoge will turn his attention to the next chapter of his global adventure when he lines up at the Melbourne Marathon in Australia this October. Wherever he races, millions will once again follow the journey of a man whose legacy extends far beyond the stopwatch.