Running News Daily

I used to think running was a panacea. "If the furnace is hot enough, anything will burn, even Big Macs," as the fictional miler Quenton Cassidy once said. Then, about a decade ago, there was a big surge of doubt about the health effects of running. Most prominent was the suggestion that even modest amounts of running might damage your heart-"One Running Shoe in the Grave," as the Wall Street Journal put it-but running was also accused of broader sins like promoting inflammation, causing muscle loss, and wreaking havoc on blood sugar levels.

As a runner and a journalist, I spent a lot of time trying to understand these claims, and reevaluating my own understanding of running's health effects-a process that continues to this day. Part of that process involved going back to the original research that led us to believe that running is healthy. And to be honest, the evidence wasn't as clear as I'd assumed. Does running (or aerobic exercise more generally) really improve health markers, or is it just that healthy people are more likely to choose to run? Do the benefits max out after a few minutes per day, or do they keep growing? Can you outrun a bad diet?

I have opinions about all these questions, but I no longer assume that the answers are obvious. So I'm always interested in new data, like a recent study in PLoS ONE from the science team at InsideTracker, a company that sells personalized blood testing to track various health biomarkers. The paper offers a peek at the aggregated results of more than 23,000 customers who report various levels of running, divided into three groups: low volume (less than three hours of running per week), medium volume (three to ten hours per week), and high volume (more than ten hours per week). For comparison, they also include results from 4,400 sedentary non-runners, and at the opposite end of the spectrum, 82 professional distance runners.

There are two important caveats to point out before diving into the data. First, this is observational data, not a randomized trial. That makes it hard to determine whether running causes any of the patterns in the data (though, as we'll see below, there are some ways to test our assumptions about causation). Second, this is a self-selected cohort. Even the sedentary group is made up of people who are interested enough in their health that they've decided to spring for a service that starts at $699 for a single battery of blood tests. Since this control group is already fairly healthy, detecting any improvements will be more challenging.

The Raw Data

The journal article (which is free to read online) presents data on 27 different biomarkers that were significantly different between runners and non-runners. I'm just going to pick out a few categories that are particularly interesting.

First, here's HDL (i.e. "good") cholesterol levels, for females (f) and males (m) in each of the five groups: pro runners, high-, medium-, and low-volume amateurs (HVAM, MVAM, and LVAM, respectively), and sedentary people. 

The biggest difference is between runners and non-runners: runners have clearly higher levels, which is good. And among the runners, the trend is that more running is associated with higher levels. Similar patterns are seen for LDL ("bad") cholesterol and triglycerides: running is good, and more running is better.

Here are the fasting glucose (i.e. blood sugar) levels:

The pattern here is much less pronounced. There's still a significant difference between runners and non-runners, but the dose-response effect of more mileage is smaller in men and non-existent for women. The same is true when looking at HgbA1c levels, which offer an estimate of long-term average blood sugar levels rather than a single snapshot. In that case, there's a more pronounced difference between runners and non-runners, but no dose-response response effect. For blood sugar, then, running is good but more running isn't necessarily better.

One key point: the sedentary control group has remarkably good blood sugar levels, with an average below the prediabetes cutoff. Given that 98 million Americans have prediabetes, this confirms that the control group is already pretty healthy. If you were to compare runners to the average population, you'd probably see a bigger effect.

Another group of biomarkers is associated with chronic low-grade inflammation. The pattern here is a little more complicated, but data on C-reactive protein, white blood cell count, and ferritin collectively suggest that greater volumes of running are associated with lower levels of inflammation. The fact that ferritin is considered a marker of inflammation was a surprise to me, since I think of it as an indicator of iron levels in endurance athletes. But it turns out ferritin levels can mean different things in different contexts.

For most of the biomarkers, there's a fairly smooth trend from sedentary to pro runners. But there are a few examples where the pro runners are noticeably different from everyone else, even the amateurs who claim they're running more than ten hours a week. Most notably, the pro runners tended to have low magnesium levels-an observation that mirrors earlier data from British Olympic track athletes. The British study also found that athletes with a history of tendon problems were most likely to have low magnesium levels, which suggests that it's something to watch for if you're training hard.

Is It All About BMI?

All the results I mentioned above were statistically adjusted for body-mass index, age, and sex. That's important, because there were significant differences in BMI among the groups. Here's that data:

Now, I look at this graph and think, "Yep, all else being equal, the more you run the less you weigh." This used to strike me as a painfully obvious statement. The current scientific consensus, on the other hand, is that exercise is ineffective for weight loss. And it's true that lots of studies have assigned people to exercise, sometimes quite vigorously, and have seen underwhelming results for weight loss. This is a complex topic whose nuances I'll leave for another day, but suffice to say that the new data agrees with my feeling that, if you're running more than an hour a day, you very likely weigh less than you would if you weren't running.

You can get another level of insight by adding in some of the genetic data that InsideTracker also collects from some of its customers. There are a large number of separate gene variants that are associated with higher BMI; by checking which of these variants a given individual has, the researchers calculated a "polygenic risk score" for obesity. In the sedentary group, those with higher risk scores tended to have higher BMI. Among the high-volume and pro runners, in contrast, that trend was flattened: those with higher risk scores had similar BMI to those with lower scores. Though the sample size was too small to draw definitive conclusions (since relatively few customers opted to get genetic testing), the results suggest that running counteracted the gene variants associated with obesity.

The BMI data raises another important question: are all the other apparent health benefits of running just secondary effects of lower BMI? Here they use a cool technique called Mendelian randomization (which I wrote about in another context earlier this year). It's a way of turning a large observational study into a randomized trial. The randomization occurs at birth: as noted above, some people have gene variants that predispose them to have a higher BMI. These variants are randomly distributed, so if people with the low-BMI versions tend to also have better cholesterol scores (for example) regardless of whether or not they run, it suggests that BMI is what's driving the cholesterol scores.

The results of the Mendelian randomization-again limited by low sample numbers-are somewhere in the middle. It does appear that BMI explains much of the group's difference in cholesterol and inflammation levels, for example-but not all of it. For example, gene variants didn't predict LDL levels, suggesting that it's an independent effect of running.

But the closer you look, the blurrier the line between genes and behavior gets. Some of the genes associated with exercise are also associated with motivation and self-control; people who exercise a lot are also more highly motivated to eat healthily; and so on. We're back to the challenge I mentioned at the top: teasing out the independent health effects of going for a run is really hard. The InsideTracker researchers conclude that "a holistic wellness lifestyle approach is in practice the most likely to be most effective toward preventing cardiometabolic disease." That borders on tautological, but their data adds another small brick to the pile of evidence suggesting that endurance exercise, even or perhaps especially in large quantities, is a useful part of that holistic wellness lifestyle.

 Distance runners, recreational joggers, walkers, and families will once again come together in the heart of California's Bay Area as the Palo Alto Double 15K and 10K/5K Running Festival returns on Saturday, December 12, 2026, promising another memorable day of competition, community, and celebration. Established in 2012, the event has grown into one of the region's most distinctive road running traditions, combining innovative race formats with a welcoming atmosphere that appeals to participants of every age and ability.

The Palo Alto event forms part of the popular SF Bay Area Races series, a collection of well-organized road races staged across the San Francisco Bay Area. The series includes the Golden Gate, Palo Alto, and Marina events, offering runners a variety of distances ranging from the 5K and 10K to the signature Double Road Race format. The Golden Gate race was successfully held yesterday, with attention now turning to Palo Alto before the series continues later with the Marina event.

Created by longtime runner and race director Bob Anderson, the Bay Area Races series reflects more than two decades of experience in organizing runner-focused events. Every race is designed to provide a welcoming atmosphere where elite athletes, recreational runners, walkers, and first-time participants can all enjoy a professionally managed experience. Whether competitors are chasing a personal best or simply running for enjoyment, the emphasis remains on quality organization, community spirit, and a memorable race-day experience.

The centerpiece of the Palo Alto festival is the Double 15K, an original two-stage challenge unlike any conventional road race. Instead of running a continuous 15-kilometre race, competitors first tackle a fast 10K before enjoying a scheduled halftime break. They then return to the start line to complete a 5K, with the combined times from both stages determining the final standings. Athletes must finish both legs to receive an official result, adding an exciting tactical element that rewards both endurance and smart pacing.

Held at 1900 Geng Road in Palo Alto, all races unfold along the scenic Palo Alto Baylands on a wide, traffic-free bike path located just half a mile from the shores of San Francisco Bay. With more than 90 percent of the course paved and virtually flat throughout, the route offers ideal conditions for runners chasing personal bests while also providing a safe and enjoyable experience for walkers, beginners, and families.

While the Double 15K remains the headline attraction, the festival offers something for everyone. Participants can choose from the traditional Palo Alto 10K, the Palo Alto 5K Run/Walk, the newly introduced Open 1-Mile Race for runners of all ages, or Bob Anderson's Kids Mile, created especially for children aged 13 and under. The expanded programme ensures that every member of the family can take part in the day's festivities.

Race day begins with packet pickup at 7:30 a.m. before the Double 15K and Palo Alto 10K start together at 9:00 a.m. The Open 1-Mile follows at 9:10 a.m., while the Kids Mile gets underway at 10:20 a.m. The second stage of the Double 15K—the decisive 5K—begins at 10:45 a.m. alongside the Palo Alto 5K Run/Walk, creating an energetic finale before the awards ceremony celebrates the day's outstanding performances.

Every registered participant will receive an official race T-shirt, a finisher's medal, and access to plenty of food and refreshments throughout the event. The festive pre-Christmas atmosphere has become one of the race's defining features, bringing together runners, volunteers, and spectators for a celebration that extends well beyond the finish line.

Competition remains a major highlight of the festival. The male and female champions of the Double 15K will each earn $100 in prize money, while the overall age-graded winner will receive the prestigious Double Victory Cup, engraved and presented after the event. Age-group medals will be awarded across 10-year divisions in the Double 15K, with additional awards recognising top performers in every race.

Young runners will also enjoy their moment in the spotlight. Every age in the Kids Mile will have its own champion, with special medals presented to each individual age-group winner, encouraging children to embrace the sport while celebrating their achievements.

Adding to the holiday spirit, participants will have the opportunity to win from more than 20 Christmas raffle prizes, creating an exciting finish to a day already filled with memorable moments on and off the course.

The Palo Alto Double 15K continues to stand apart through its innovative Double Racing® concept, scenic venue, and inclusive community atmosphere. Whether you're an experienced competitor chasing victory, a runner looking for a fresh challenge, or a family searching for an active and enjoyable day together, this Bay Area favourite delivers a unique experience that blends competition, fitness, and festive fun into one unforgettable event.

With participation limited to just 500 runners, athletes are encouraged to secure their place early for what promises to be another outstanding edition of one of California's most unique running celebrations.

For runners looking to experience more of the region's premier road races, the SF Bay Area Races calendar continues beyond Palo Alto, offering additional opportunities to compete in professionally organized events throughout the season. More information about the complete race series is available at www.bayraces.com.

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.