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.

Long before he became the fastest man in history, before the Olympic gold medals, world records, and global superstardom, Usain Bolt was simply a gifted teenager with extraordinary speed and limitless potential. In 2002, on the track at Kingston's National Stadium in Jamaica, the world witnessed the first chapter of a story that would forever change athletics.

At just 15 years old, Bolt lined up for the men's 200 metres at the World Junior Championships with the weight of expectation resting on young shoulders. Competing before a passionate home crowd, the Jamaican prodigy produced a performance that instantly captivated the athletics world. Crossing the finish line in 20.61 seconds, he became the youngest athlete ever to win the men's 200m title at the championships.

It was far more than a gold medal. It was the moment the world realised that a once-in-a-generation talent had arrived.

Bolt's victory in Kingston marked the beginning of one of the greatest careers in sporting history. Over the years that followed, he rewrote the record books, dominated the Olympic Games and World Championships, and transformed sprinting into a global spectacle through his breathtaking speed, infectious personality, and unrivalled confidence. His legacy continues to inspire young athletes across the globe, many of whom dream of following the same path he once began as a teenager.

This week, that dream comes alive once again as the World Athletics U20 Championships take centre stage at the iconic Hayward Field in Eugene, Oregon. The venue has already witnessed the birth of future superstars. In 2014, it was where Britain's Dina Asher-Smith and Uganda's Joshua Cheptegei captured their first global titles, launching careers that would later produce world championships, Olympic medals, and lasting legacies in athletics.

Twelve years later, another generation arrives in Eugene hoping to create its own defining moment.

Among the brightest young talents is Great Britain's Jake Odey-Jordan, the 200m bronze medallist from Lima who now owns the European U20 100m record after an astonishing 10.01-second performance. He enters the championships eager to build on his growing reputation as one of Europe's most exciting young sprinters.

The United States will look to Tate Taylor, who has already made history as the first American high school athlete to break the 20-second barrier for the 200 metres. Fresh from a Diamond League victory in a sensational 19.75 seconds, he arrives in Eugene carrying the momentum of one of the most remarkable junior seasons ever recorded.

Jamaica, the nation that introduced the world to Usain Bolt, will once again have high hopes through Shanoya Douglas. The talented sprinter has established herself as one of the championship's leading contenders after producing lifetime bests of 10.98 seconds for the 100m and 22.11 for the 200m this season.

History has repeatedly shown that the World U20 Championships are far more than a junior competition. They are often the first chapter in the careers of future Olympic champions, world record holders, and global icons. Every generation arrives with ambitious dreams, but only a select few leave having announced themselves to the world.

No one can say with certainty whether the next Usain Bolt will emerge this week. Greatness cannot be predicted, and legends are never manufactured. Yet every legendary career begins with a single breakthrough performance.

For Bolt, that defining moment came in Kingston in 2002.

Now, under the famous lights of Hayward Field, another group of gifted teenagers stands ready to chase history. Somewhere among them could be the next athlete whose name will inspire the world for years to come.

"An athlete cannot run with money in his pockets. He must run with hope in his heart and dreams in his head." More than seventy years after those words were spoken, they remain among the most powerful messages ever shared in distance running. They are often quoted as simple motivation, but behind them lies a remarkable story of sacrifice, courage, conviction, and an unwavering belief that true greatness is never measured by financial reward.

Few athletes have left a legacy as enduring as Emil Zátopek. Known around the world as "The Czech Locomotive" for his relentless determination and unmistakable running style, he redefined what was possible in endurance racing. His legendary performance at the 1952 Olympic Games in Helsinki still ranks among the greatest achievements in athletics history. In the space of just nine days, he captured Olympic gold in the 5,000 meters, the 10,000 meters, and, incredibly, the marathon—a race he had never attempted before.

Yet the world in which Zátopek competed was vastly different from today's professional athletics landscape. During the 1950s, elite sport officially operated under strict amateur rules. Olympic athletes were forbidden from accepting prize money or earning a living directly from competition, although unofficial financial arrangements existed in many sports. Zátopek himself never raced for appearance fees or lucrative prize purses. Instead, he served as an officer in the Czechoslovak People's Army, receiving a military salary while representing his country. Running brought him glory, but not personal wealth.

It was within that environment that his famous words carried genuine meaning. For Zátopek, success was never driven by the promise of money. He believed the greatest performances were fueled by hope, ambition, discipline, and the courage to pursue dreams that seemed impossible. Those qualities, rather than financial incentives, formed the foundation of lasting excellence.

With the benefit of history, his words carry even greater significance. In 1968, during the Prague Spring, Zátopek openly supported democratic reforms in Czechoslovakia. When the movement was crushed, he paid a heavy personal price for standing by his principles. He was stripped of his military rank, removed from public life, and forced into years of manual labor. The man who had once stood proudly atop the Olympic podium found himself performing physically demanding jobs, far removed from the stadiums where he had inspired millions.

His story reminds us that the values he expressed were not empty words crafted for public admiration. He lived by them, even when doing so came at enormous personal cost. His belief that hope and conviction mattered more than material rewards became evident not only in the races he won, but also in the hardships he endured with remarkable dignity.

Distance running has changed dramatically since Zátopek's era. Today's elite athletes compete in a fully professional sport where prize money, sponsorship contracts, appearance fees, and endorsement deals can be worth millions. Success on the track and roads now offers opportunities that were unimaginable during the age of amateur competition. Professionalism has transformed the sport, allowing athletes to train full-time, access world-class coaching and sports science, and build financially secure careers.

Yet despite these changes, the essence of Zátopek's message has never lost its relevance.

Every elite runner naturally hopes to earn a good living from years of dedication and sacrifice. There is nothing wrong with financial success, and the rewards available today have elevated the standard of competition across the world. But history consistently shows that money alone is rarely enough to sustain greatness. The athletes whose careers endure the longest are often those driven by an inner passion to improve, to test their limits, and to chase excellence for its own sake. Financial rewards become the result of that commitment, not the reason for it.

When competition is motivated solely by wealth, its deeper purpose can fade. But when an athlete races with genuine belief, relentless determination, and an unwavering dream, extraordinary performances often follow naturally.

That is why Emil Zátopek's words continue to resonate across generations. His legacy extends far beyond Olympic medals and world records. It lives in every runner who laces up their shoes with a goal that cannot be measured in dollars, every athlete who refuses to surrender when the race becomes painful, and every competitor who understands that the greatest victories begin long before the finish line.

The economics of distance running may have evolved beyond recognition, but the heart of the sport remains unchanged. Every athlete still arrives at the starting line carrying something far more valuable than money—hope in their heart and dreams in their head. Those invisible qualities have always been, and will always remain, the true fuel of greatness.

Winning a major championship is never just about crossing the finish line first. Behind every gold medal lies a carefully crafted race plan, and Josh Kerr's unforgettable Commonwealth Games triumph in Glasgow was a perfect example of tactical brilliance meeting extraordinary finishing speed.

While the final time of 3:54.12 for the mile will be remembered as the official result, the split times reveal a much deeper story—one of patience, precision, and devastating acceleration when it mattered most.

Kerr resisted any temptation to force the pace from the gun. Instead, he settled into a controlled rhythm, allowing the opening stages to unfold naturally. His first four 100-metre segments—14.9, 15.1, 15.3 and 15.1 seconds—brought him through 400 metres in 60.4 seconds, a measured opening that conserved valuable energy while keeping him firmly in contention.

The second lap remained equally composed. Passing 500 metres in 15.3 seconds before recording splits of 15.7, 16.2 and 15.4, Kerr reached 800 metres in 2:03.0. The pace had eased, but that was exactly where the Scottish star wanted to be. Rather than chasing early speed, he was setting the stage for a decisive finish.

Everything changed after halfway.

Kerr gradually increased the tempo with smooth, controlled acceleration. His 900-metre and 1,000-metre splits of 15.2 and 14.9 seconds signalled that the race was beginning to stretch. He then surged through 1,100 metres in 14.3 seconds before covering the next 100 metres in just 13.4 seconds to reach 1,200 metres in 3:00.8.

From there, the home crowd witnessed championship running at its finest.

Instead of fading, Kerr became even stronger. He reeled off three consecutive 100-metre splits of 13.4, 13.4 and 12.8 seconds, dismantling the field with every stride. His final 100 metres were covered in a stunning 12.5 seconds, sealing an emphatic victory and sending the Glasgow crowd into celebration.

The progression of his race was remarkable. After opening with relaxed 15-second splits, Kerr transformed the closing stages into a demonstration of world-class speed endurance. His ability to accelerate continuously over the final 600 metres highlighted not only exceptional fitness but also supreme confidence in his race plan.

Championship middle-distance racing is rarely about producing the fastest possible time from the start. More often, it rewards athletes who understand when to conserve energy and when to unleash everything they have left. Kerr executed that philosophy to perfection.

His split chart paints the picture of a runner who never panicked, never wasted effort, and saved his greatest weapon for the closing stages. It was a textbook display of patience followed by relentless aggression—a combination that turned a tactical race into a memorable Commonwealth gold medal performance.

For aspiring middle-distance runners, Kerr's Glasgow masterpiece offers an important lesson: the strongest finish often belongs not to the athlete who runs hardest from the gun, but to the one who knows exactly when to make their move. On home soil, Josh Kerr timed that move to perfection, producing a performance that will stand as one of the defining moments of the championships.

At just nine years old, Oliver Smith has achieved something extraordinary—not by chasing records or medals, but by proving that determination, compassion, and consistency can create a life-changing impact.

Hailing from Wombwell, on the outskirts of Barnsley, Oliver set himself a remarkable challenge at the beginning of the year. Rather than attempting a single marathon, he decided to complete the equivalent distance of nine marathons over several months. From January 1 to April 26, the young runner covered an incredible 380 kilometres, breaking the distance into manageable daily runs suitable for a child his age.

His routine was built on dedication. Saturdays were reserved for parkrun events, Sundays for junior parkrun, while the remaining kilometres were steadily accumulated throughout the week. Averaging approximately 3.3 kilometres each day, Oliver never lost sight of the goal that inspired every step.

The challenge carried deep personal meaning. Last summer, Oliver's father, Tom Smith, suffered a devastating health setback after losing most of the vision in one eye. Medical examinations revealed a 4-centimetre meningioma wrapped around his optic nerve, leading to a complex 12-hour operation at the Royal Hallamshire Hospital in Sheffield.

Throughout the family's difficult journey, The Brain Tumour Charity provided invaluable guidance, support, and reassurance. Grateful for the help his family received, Oliver decided he wanted to give back in the most meaningful way he could. He launched a fundraising campaign with an initial goal of raising £2,000 to support others facing similar challenges.

What followed exceeded everyone's expectations.

Oliver brought his incredible fundraising challenge to a memorable conclusion at the Mini London Marathon, finishing on the very same day his mother, Hannah Smith, completed her first-ever London Marathon. It was a fitting family celebration of courage, resilience, and perseverance.

By the time Oliver crossed the finish line, donations had soared beyond £16,500—more than eight times his original target. His remarkable achievement captured the hearts of supporters, demonstrating how one young boy's determination could unite an entire community behind an important cause.

For Oliver, however, the journey is far from over. Inspired by the overwhelming support and the difference his efforts have made, he has already begun working toward his next fundraising challenge.

His story serves as a powerful reminder that age is no barrier to making a meaningful difference. Sometimes, the greatest acts of courage are measured not by speed or distance, but by the willingness to take one small step after another for the benefit of others.

Oliver Smith's inspiring journey is more than a fundraising success—it is a testament to the strength of family, the power of kindness, and the extraordinary impact that can begin with the simplest decision to help.

Sometimes the smallest opportunity creates the greatest triumph, and Jamaica's Navasky Anderson proved exactly that with a stunning performance to capture the men's 800m title at the 2026 Commonwealth Games in Glasgow.

Less than 24 hours after scraping into the final by the slimmest of margins, Anderson produced the race of his life, surging to victory in 1:45.33 to complete one of the most remarkable comeback stories of the championships. His gold medal was not only a reward for exceptional talent but also for courage, determination, and unwavering belief when everything was on the line.

The journey to the top nearly ended in the semifinals. Locked in an intense battle with England's Max Burgin for the final qualification place, Anderson threw himself across the finish line in a dramatic dive, stopping the clock at 1:45.38. That desperate effort earned him the last available place in the final as the fastest non-automatic qualifier, keeping his Commonwealth dream alive by the narrowest of margins.

With another chance in his hands, the Jamaican made sure it counted.

In a fiercely contested final, Anderson displayed outstanding tactical awareness and patience throughout the opening stages before unleashing a devastating finishing kick down the home straight. His perfectly timed acceleration left the rest of the field with no answer as he crossed the finish line first, securing a memorable Commonwealth crown and one of Jamaica's standout victories of the Games.

Australia's Luke Boyes delivered an impressive performance to claim the silver medal in 1:45.93, while Kenya's Wyclife Kinyamal battled strongly to take bronze in 1:46.12 after another highly competitive championship race.

Anderson's unforgettable triumph will be remembered as one of the defining moments of Glasgow 2026—a powerful reminder that championships are not always won by the fastest qualifier, but often by the athlete who refuses to surrender. From a fearless dive that kept his hopes alive to a brilliant gold-medal performance less than a day later, the Jamaican wrote one of the most inspiring chapters of these Commonwealth Games.

Men's 800m Final Results

1. Navasky Anderson (Jamaica) — 1:45.33

2. Luke Boyes (Australia) — 1:45.93

3. Wyclife Kinyamal (Kenya) — 1:46.12

Navasky Anderson arrived in the final as the last man to qualify, but he left Glasgow as the Commonwealth champion—a remarkable transformation that perfectly captures the unpredictable beauty of championship athletics.