If you want to emboss on the medal, make a new picture, a bit smaller than the medal. Then put whatever you want embossed on it. Go back the the medal, go to filters->light and shadow-> lighting effects, go to the BumpMap tab, click Enable BumpMap, then choose the other image. It will become embossed in the medal. Then play around with the settings. If you want it embossed the other way, simply go back to the runner (or whatever) picture and go to color-> invert values, then BumpMap by it. Hope this helped.