Running News Daily

When approached realistically, running can be an excellent tool for weight loss and weight management, but don’t be fooled by the numerous myths surrounding them

People often start running to drop a few pounds. Hopefully, they fall in love with it, move beyond the number on the scale and continue running for its many other benefits; but for many people, it’s impossible to decouple running from the weight-loss goal. When done correctly, running can help people struggling with excess weight to shed pounds—and continuing to run can be effective way to keep them off. But the subject of running and weight loss is fraught with mythology. We delve into some of the problems with the weight-loss approach to running, including what actually works, what definitely doesn’t and how to keep running as part of your life, regardless of whether you lose weight.

Myth

You can run a marathon PB while dropping 10 pounds

You can do anything, but you can’t do everything. As a rule, you won’t boost performance at the same time that you’re purposely losing weight. Often, the opposite is true, says Kylee Van Horn, RD, owner of Flynutrition in Boulder, Colo. When you’re restricting your food intake, you’re unlikely to make performance gains, but unfortunately, we often equate being faster with being thinner.

“The first thing I tell a client with a weight-loss goal is that losing weight will not necessarily make you a faster runner,” adds Carla Rodriguez Dimitrescu, PhD, an Edmonton-based expert in nutrition and metabolism who works primarily as a running coach. It’s fine if weight loss is your goal—but don’t confuse it with performance, because the way that you’ll get faster isn’t necessarily the way that you’ll drop a pound a week (which should be the maximum weight you’re losing per week, unless advised otherwise by your doctor).

Myth

There is one “runner’s body”

Let’s be clear: there is no single body type that signifies “runner.” Often, people with weight-loss goals who run have a vision in their minds of the long, lanky phenotype often associated with marathoners. But runners come in all shapes and sizes—and if you run, you have a runner’s body, period.

Even in the professional sphere, there are different body types that excel at different types of running. “You would never tell a professional runner that he doesn’t look like an astrophysicist,” says Dimitrescu. “But for some reason, that astrophysicist is upset that he doesn’t look like a runner.” She adds that people have different somatotypes, which means that genetics and environment will both play a role in how running (or dieting, or strength training) changes your body. And if you really want to see how every body is a runner’s body, sign up for a local 5K race and look around you at the start.

Still, the “runner’s body” myth runs deep, and it can be hard to break free of the desire to be ultra-thin. That’s why Stevie Lyn Smith, RD, a board-certified sports dietitian based in Buffalo, N.Y., tries to focus her clients on health outcomes as well as esthetic goals. “We try to look at other goals, like running your personal best in a race,” she says. “Maybe you won’t achieve whatever physique is jammed in your mind as the ‘ideal,’ but you’re able to appreciate these non-body-focused victories.”

Myth

Lighter is healthier/faster

Here’s an oversimplified example: say you’ve had the stomach flu for a week. You’ve lost seven pounds during that time, thanks to days spent in agony. You head out for your first run since you got sick. How does it go? That’s right—dropping weight doesn’t always lead to speedy running, and while that’s an extreme example, it’s not much different from how you’d perform after a week of crash dieting.

“Slimmer is not necessarily better,” says Dimitrescu. “And too much weight loss or restriction can lead to issues like stress fractures, increased rates of illness and injury and chronic fatigue. That’s not going to make you healthier or faster.”

And unfortunately, Don Henley was right when he sang, ‘You can’t go back, you can never go back.’ If, at 46, you’re mourning your running prowess or body composition from when you were 17, you may need to come to terms with the fact that your body isn’t the same, and no amount of training or restricting will get you there. You need to find your new healthy, speedy body, says Van Horn.

Myth

Runners can lose weight faster by eliminating carbs

Skip any diet that eliminates entire macronutrient groups, says Dimitrescu. These fad diets come and go, and for someone who wants to be a healthy, optimized runner, they’re just not worth it. “I don’t like any restrictive diet that advocates for super low calories or eliminates a macronutrient,” she says.

“My priority is always that clients get plenty of protein—at least one gram per kilogram of body weight—and adequate carbohydrates. People have a fear of carbohydrates, but if you don’t eat enough carbs, you’re going to use the protein as your source of energy instead of using it to help build and repair muscle. You’re not doing any favours to your body if you don’t provide it with the energy it needs to do the work that you’re asking it to do.”

Myth

Running earns you calories

A common saying about running is that you run to eat. But really, you should be eating to run. “Don’t create a reward/punishment mentality around running and food,” says registered dietitian and runner Lindsey Elizabeth Cortes of San Antonio, Texas. “Try to focus on how you fuel and how you train as lifestyle choices and not things that need to be rewarded or punished.”

For example: it’s not, “I had a great run, so now I get to reward myself with nachos,” nor is it “I had a bad run, so now I can only eat a salad.” Instead, reframe to: “I ran, and now I’m craving nachos! Maybe I’ll have nachos with a salad.” Or, “I didn’t run, and I’m craving nachos. Maybe I’ll have nachos with a salad.”

Myth

Fasted running and intermittent fasting will speed up weight loss

Yes, fasted runs and intermittent fasting may potentially have some longevity and fitness-based benefits, but when it comes to weight loss, they’re not going to move the needle. In fact, they might be sabotaging your efforts. “For most people, things like fasted runs and intermittent fasting just equate to saving up their calories until the end of the day and then overdoing it in the evening, or using these so-called ‘healthy’ concepts to put a healthy spin on unhealthy, restrictive eating patterns,” says Van Horn. “But if you look into the research, there’s no benefit for doing fasted training for weight loss. In fact, we know that fasted running can raise cortisol levels, which can make weight loss harder.”

Intermittent fasting that takes place around your running window means that your runs aren’t being fuelled—which can both decrease your running performance and make it harder to lose weight, since you’re more likely to over-indulge later in the day. “At minimum, fuel around your workouts and during your training, so that you have enough calories on board to develop some adaptations and buffer the stress of the workout,” says Van Horn. She adds that if weight loss is the goal, you can reduce calories at meals that aren’t near your workout window. Calories should come out of meals that aren’t right before or after your runs. Lowering your portion of rice with dinner or cutting out dessert if you trained in the morning will give you greater results than skipping your post-run snack. (But keep your caloric deficit at a maximum of 500 calories per day.)

Things like fasting and fat adaptation (training your body to optimize fat over glycogen for fuel) may sound like they’re about weight loss, but the reality is that neither is likely to help you lose weight. Some research has found that when done under the right conditions, they might increase certain health markers or improve longevity, but they’re not the weight-shedding tools you may think they are.

Myth

The more you run, the more weight you lose

The natural inclination of someone who wants to lose weight by running is to run longer. Usually, the idea of training for a marathon or half-marathon gets floated around. But running shorter routes, with some harder efforts thrown in, will lead to better weight loss outcomes, because you’re able to get the benefits of the run cardio without as much stress on the body. And because the more you run, the more you need to fuel, chasing higher mileage is actually a bit of a fool’s errand, where weight loss is concerned.

“Endurance sport is not a weight management tool,” says Smith. “Volume-wise, if you’re running more than 10 hours a week while also working a normal job, spending time with family, dealing with all of those normal responsibilities, the long-term stress of that is not going to be conducive to weight loss. With a more appropriate training load for your current lifestyle, it’s easier for you to manage stress, and you’ll see better results.”

Myth

The number on the scale is the only number that matters

Rather than focusing on your weight in pounds, look at different metrics. “I like a combination of measurements with a soft tape measure, how a certain item of clothing fits, and scale weight done once a month,” says Van Horn. While body composition-measuring tools like a DEXA scan are often considered the gold standard, they are expensive and often difficult to access, so rather than spending time and money on that, focus instead on simple measurements that are replicable.

Daily weigh-ins are also a mistake, says Van Horn. Our bodies fluctuate from day to day, so scale weight on a daily basis can be disheartening. Instead, shift to weekly or monthly and look for a general trend rather than placing any importance on half a pound.

Finally, it’s not all about your body weight or size. Dimitrescu recommends looking at fitness and health markers, such as your resting heart rate, blood glucose levels, and HDL and LDL cholesterol. Often, these markers will improve quickly once you adopt a running habit and focus on healthy eating, and can help you see that even if the number on the scale isn’t changing, your body is.

In fact, research has shown that a focus on getting into the habit of running regularly actually is more effective for long term weight loss than focusing on the number on the scale—so it may be worth shifting your focus to the number of times per week you’re physically active, or minutes spent moving.

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.