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.

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.

The future of American distance running may have just announced itself.

Luke Surface, an 8th-grade student-athlete from North Raleigh Christian Academy in Raleigh, North Carolina, delivered a performance that stunned the track and field community after taking on some of the nation’s best high school runners at Nike Outdoor Nationals.

Competing at the legendary Hayward Field in Eugene, Oregon — one of the most iconic venues in American distance running — Surface lined up in the boys championship 5,000 meters against a field dominated by high school seniors, including several athletes preparing to compete at the NCAA Division I level.

Despite being one of the youngest runners in the race, the 14-year-old held his own against the elite competition, finishing eighth in an incredible 14:25.88. The performance set a new national middle school record, averaging approximately 4:39 per mile for more than three miles.

That kind of time is fast enough to win many high school state championships across the United States and meets qualifying standards for several major NCAA Division I conference competitions — a remarkable achievement for a runner who has not yet entered high school.

But Surface’s historic 5,000m performance was only the latest chapter in a season filled with record-breaking moments.

Earlier in May, he clocked 8:52.03 for 3,200 meters at the NCISAA Division I State Championships in North Carolina, breaking another national middle school record. His converted two-mile time of 8:55.12 surpassed the previous world-best mark for a 14-year-old age group, previously held by Vincent Recupero.

During the previous cross-country season, Surface also made headlines when he ran 15:12 at the adidas XC Challenge, finishing second while competing against runners who were several years older.

Across cross country, two miles, and the 5,000 meters, Surface has continued to prove that his talent is far beyond his age group. While he still has four years of high school competition ahead before reaching the college level, his performances have already placed him among the most exciting young distance runners to watch.

The American high school 5,000-meter record currently stands at 13:32, set by Lex Young in 2023 — a mark Surface is not yet close to challenging. However, his remarkable progression at such a young age has caught the attention of the running world, with many eager to follow how far his extraordinary journey can go.

For now, Luke Surface remains an eighth grader rewriting the record books — and his story is only beginning.

DOHA, Qatar – Ethiopian distance running is once again making a powerful statement on the global stage. Following the Doha Diamond League meeting, Ethiopia has achieved a remarkable clean sweep of the women's 3000m/5000m standings, occupying all eight leading positions in one of the most competitive disciplines in world athletics.

Leading the charge is Likina Amebaw, who sits comfortably at the top of the rankings with 22 points. Close behind is fellow Ethiopian star Freweyni Hailu on 14 points, while Medina Eisa occupies third place with 12 points. The dominance continues through the rest of the leaderboard, with Senayet Getachew, Hawi Abera, Aleshign Baweke, Marta Alemayo, and Bernesh Dessie completing an extraordinary Ethiopian monopoly of the standings.

The achievement highlights Ethiopia's exceptional depth in women's distance running, where a new generation of athletes continues to emerge and challenge for global honours. Rather than relying on a single standout performer, Ethiopia has assembled a formidable squad capable of controlling races and collecting points across multiple Diamond League meetings.

While the current standings paint a picture of complete Ethiopian supremacy, the battle for the Diamond League title is far from over. Several meetings remain on the road to the season finale, leaving plenty of opportunities for rivals to close the gap and for positions within the Ethiopian contingent to shift dramatically.

For now, however, the spotlight belongs firmly to Ethiopia. The East African powerhouse has transformed the women's 3000m/5000m standings into an all-Ethiopian affair, sending a clear message to the rest of the world that the race for Diamond League glory will likely run through Addis Ababa.

The question now is whether Likina Amebaw can maintain her advantage and finish the season as the overall leader, whether Freweyni Hailu or Medina Eisa can mount a successful challenge, or whether another athlete will produce a late-season surge to rewrite the script.

One thing is certain: the road to the Diamond League Final promises a fascinating battle among some of the finest distance runners on the planet.

Kenyan athletics superstar and world champion Beatrice Chebet has officially entered a beautiful new chapter in her life after welcoming a baby boy.

The 26-year-old track sensation, born on 5 March 2000, has built a remarkable legacy as one of the greatest distance runners of her generation. Chebet is a world record holder in the 5000m, 10,000m and road 5km, with a career decorated by historic victories on the biggest stages.

She made history at the 2024 Summer Olympics by winning gold medals in both the 5000m and 10,000m, before achieving the same remarkable double at the 2025 World Athletics Championships. Her medal collection also includes a 5000m silver medal at the 2022 World Athletics Championships and bronze at the 2023 World Athletics Championships.

Beyond the track, Chebet has also dominated cross country, becoming a three-time world champion after winning the junior title in 2019 and senior titles in 2023 and 2024. She has also claimed major 5000m victories at the 2018 World U20 Championships, 2022 Commonwealth Games and the 2022 African Championships in Athletics.

Now, the Kenyan star is celebrating a different kind of milestone — becoming a mother.

Sharing the joyful news, Chebet introduced her newborn son with a heartfelt message filled with love and excitement:

“Tiny hands, tiny feet, and a love so big! A beautiful new chapter begins. Welcome to our world our sweet little baby boy!”

The arrival of her son marks a special moment away from competition, as the world champion embraces motherhood while carrying the pride of a nation that has watched her achieve greatness.

Messages of congratulations have poured in from fans and the athletics community, celebrating the new chapter for one of Kenya’s most successful athletes.

As Beatrice Chebet adds motherhood to her list of remarkable achievements, the champion now begins a new journey filled with love, joy, and unforgettable moments with her baby boy. 

Jake Wightman delivered a masterclass in championship racing as he surged to the men's 800m title at the UK Athletics Championships, holding off a determined challenge from Ben Pattison in a thrilling finish.

In a race defined by patience, positioning, and precise execution, Wightman waited for the perfect moment to strike before unleashing his finishing kick down the home straight. The former world champion crossed the line in 1:45.40, just doing enough to edge Pattison and secure the national crown.

The contest lived up to expectations, bringing together two of Britain's finest middle-distance talents in a tactical battle where every move carried significance. With the pace controlled through the early stages, the field remained tightly packed, setting the stage for a dramatic final lap.

As the bell rang, the intensity immediately rose. Pattison looked poised to seize control and pushed hard in the closing metres, but Wightman's experience and race awareness proved decisive. Drawing on years of competing at the highest level, he maintained his composure under pressure and found the extra gear required to stay ahead when it mattered most.

The victory marks another significant chapter in Wightman's decorated career and serves as a timely statement of intent as the international season gathers momentum. More importantly, it showcased the qualities that have made him one of Britain's most respected middle-distance athletes — tactical intelligence, resilience, and an ability to deliver in the biggest moments.

For Pattison, the narrow defeat will provide encouragement rather than disappointment. His performance confirmed his growing status among Britain's elite 800m runners and highlighted the depth of talent currently thriving in the event.

But on this occasion, the spotlight belonged to Wightman. In a race where the margins were razor-thin, he executed his plan to perfection and walked away with the UK Athletics Championship title.

Remember the name Gout Gout.

At just 18 years old, the Australian sprint prodigy is already commanding global attention and fueling conversations about the future of track and field. In a sport constantly searching for its next superstar, Gout is rapidly emerging as one of the brightest talents the world has seen in years.

His latest statement came at the prestigious Ostrava Golden Spike meeting, where he stepped onto the track alongside some of sprinting's biggest names, including reigning world champion Noah Lyles. Far from being overwhelmed by the occasion, the teenager delivered a composed and confident performance, finishing third in the 150m in 14.96 seconds against two of the fastest athletes on the planet.

Yet impressive as that performance was, it is not the result that has the athletics community buzzing most.

Earlier this year, Gout stunned the sprinting world by clocking an astonishing 19.67 seconds for 200m, setting a new world Under-20 record. The performance instantly elevated him from promising prospect to genuine phenomenon.

What makes the achievement even more remarkable is the historical context. At the same age, Gout was faster than sprint legend Usain Bolt. Comparisons to the Jamaican icon are inevitable, not because records demand them, but because the raw numbers are impossible to ignore.

Of course, Gout's journey is only beginning. Like any young athlete, he still has room to grow, refine his craft, and gain valuable experience at the highest level. The road from teenage sensation to global champion is rarely straightforward.

But there is no denying the extraordinary potential that lies within him.

His speed, composure, and ability to perform under pressure have already marked him out as one of athletics' most exciting young stars. More importantly, he possesses the kind of talent that inspires belief that a new era of sprinting may be on the horizon.

The sport has always thrived on rivalries that capture the imagination of fans across the globe. With established champions such as Noah Lyles currently leading the way, the emergence of Gout Gout adds an intriguing new chapter to sprinting's future.

The next great rivalry may already be taking shape.

And one of its leading figures is still only a teenager.

For now, the message is simple: remember the name Gout Gout. The future is arriving faster than anyone expected.