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.

British middle-distance star Keely Hodgkinson is proving that the impact of an Olympic champion extends far beyond the medals she wins, as her remarkable achievements continue to inspire young girls to believe in their own sporting dreams.

A heartwarming image of a young British girl recreating Hodgkinson’s iconic champion pose, dressed in a replica of her racing kit and proudly draped in the Union Jack, has captured the beautiful connection between sporting heroes and the next generation of athletes. It is a powerful reminder that what begins as admiration for a champion can eventually become the inspiration to follow in her footsteps.

Hodgkinson secured her place among Britain's greatest middle-distance runners at the Paris 2024 Olympic Games, where she won the women's 800 metres gold medal in 1:56.72. The victory marked the culmination of years of determination and perseverance, bringing Olympic glory to a career that had already seen her claim silver at the Tokyo 2020 Olympics and the 2022 World Athletics Championships.

Her triumph in Paris was more than a personal milestone. It was a moment that allowed countless young athletes to see what was possible through dedication, confidence and a willingness to pursue ambitious goals.

For Hodgkinson, the power of inspiration is something she understands personally. As a nine-year-old girl, she watched Dame Jessica Ennis-Hill win heptathlon gold at the London 2012 Olympic Games. That unforgettable performance helped spark her own interest in athletics, setting her on a journey that would eventually lead her to the top of the Olympic podium.

Now, more than a decade later, Hodgkinson has become the very kind of sporting role model who can ignite that same ambition in another young athlete.

The young fan's recreation of her Olympic hero is a touching reflection of how sporting success can influence children long before they take their first competitive steps on the track. Wearing a champion's colours, adopting her winning pose and celebrating her achievements may seem like simple gestures, but they represent something much bigger: the beginning of a dream.

Hodgkinson has also developed a distinctive identity beyond her performances, with her confident race-day style, Union Jack-inspired details and unapologetic personality making her a recognisable figure in British athletics. For many young fans, she represents a modern champion who combines world-class ability with individuality and self-belief.

Her story also highlights the importance of visibility in sport. When young girls see women achieving extraordinary things on the world's biggest stages, they are given tangible examples of what determination and ambition can accomplish. Champions such as Hodgkinson help make athletics more accessible and exciting, encouraging the next generation to lace up their trainers, join a club and discover their own potential.

Of course, not every young admirer will become an Olympic medallist, but the influence of a sporting hero can extend well beyond competition. The confidence to try something new, the discipline to work towards a goal and the courage to keep going after disappointment are lessons that can shape a lifetime.

For Hodgkinson, her legacy will ultimately be measured by more than the gold medals she wins or the records she may break. It will also be reflected in the young athletes who find the courage to chase their ambitions because they watched her succeed.

Just as Ennis-Hill's triumph at London 2012 helped inspire a young Hodgkinson, the British 800m champion is now passing that inspiration forward, showing a new generation that today's dreams can become tomorrow's achievements.

Somewhere among the young fans proudly recreating her winning pose could be a future British champion, an Olympic medallist or even the next athlete to redefine the limits of the 800 metres.

Today, she may be a little girl looking up to her hero. Tomorrow, she could be the champion inspiring millions of others.

At 67, Canadian runner Pete Benson is preparing to take on one of the most extraordinary endurance challenges in marathon running: completing seven marathons across seven continents in just seven days while raising money for a cause that reaches far beyond the finish line.

Hailing from Grand Manan, New Brunswick, Benson is set to participate in the Great World Race, an ambitious event that combines the physical demands of marathon running with a demanding journey around the globe. The challenge will require him to complete seven full marathons, each covering 42.195 kilometres, while travelling between continents on a tightly scheduled itinerary.

The challenge is scheduled to begin on November 15, 2026, with pre-event activities expected to start around November 12. Benson's adventure will begin in Antarctica, where the icy terrain and harsh conditions will provide a formidable introduction to the week ahead.

The opening marathon is scheduled for Wolf's Fang in Antarctica, where Benson will face the unfamiliar and potentially unforgiving conditions of the frozen landscape. Reflecting on the prospect of running through the ice and snow, he admitted that the experience is intimidating.

"That's pretty, pretty scary in itself," he said. "Through the ice and snow."

From Antarctica, Benson will travel to Cape Town, South Africa, for his second marathon on November 16. The journey will then continue to Perth, Australia, on November 17, followed by Singapore on November 18. On November 19, he is scheduled to race in the Algarve, Portugal, before heading to Cartagena, Colombia, on November 20. The challenge will conclude in Miami, United States, on November 21.

The demanding itinerary will leave little time for conventional recovery. After each marathon, Benson will need to travel to the next destination, navigate changing time zones and prepare for another 42.195 kilometres. Managing fatigue, nutrition, hydration and sleep will be essential as he attempts to complete the seven races within a single week.

Benson described the unusual routine that awaits him, highlighting the relentless cycle of running and travelling that defines the challenge.

"We run the race, get back on the bus, back on the plane, head to the next one and away we go around the world," Benson said. "That plane becomes our hotel and restaurant for the week, pretty much."

Beyond the physical demands, Benson recognises that taking part in such an ambitious international adventure comes at a considerable financial cost. He describes running as a personal investment, one that has provided him with valuable experiences and opportunities to discover more about himself.

"It's certainly a want, not a need," he said. "Some people go on river cruises and other things that they spend their money on and I spend my money on running and I've learned a lot from it."

Despite the expense, Benson believes the experience is worth the investment.

"So I think the investment is worth it, but it is extravagant," he said.

However, his motivation extends beyond personal achievement. Benson is also using the challenge to raise money for a nonprofit organisation that funds clean-water projects in countries around the world. The fundraising initiative is voluntary and is not a requirement for participating in the event.

By connecting his running adventure to a cause with a tangible impact on communities, Benson hopes to give every kilometre a greater purpose. His effort demonstrates how an individual sporting challenge can also become an opportunity to support work that improves lives.

"I'm happy that there's a purpose behind every mile that I run," he said.

That purpose adds another dimension to Benson's ambitious undertaking. While the seven marathons will test his physical strength, mental resilience and ability to recover between races, his fundraising mission will allow him to contribute to efforts aimed at improving access to clean water around the world.

As November 15 approaches, Benson is preparing for a demanding week that will take him from the ice and snow of Antarctica to the streets of Miami, with five other destinations in between. Each marathon will bring a new test, requiring careful preparation, determination and the ability to keep moving forward despite accumulating fatigue.

At 67, Benson is setting out to complete an extraordinary endurance challenge while supporting a cause beyond himself. Seven marathons, seven continents and seven days will test his limits, but his journey will carry a purpose that extends far beyond the finish line.

Kenyan twins Caroline and Purity Gitonga delivered outstanding performances at the 2026 Valencia Half Marathon in Spain, with both athletes setting new personal bests in a memorable display of endurance, determination, and sibling excellence.

Caroline led the way, clocking an impressive 1:04:59 to finish sixth in the women's race. The performance marked a significant breakthrough for the talented Kenyan, who improved her previous personal best of 1:06:26 by 1 minute and 27 seconds, underlining her continued progress among the world's leading half-marathon runners.

Her twin sister, Purity, was equally impressive, crossing the finish line in 1:05:56 to secure 11th place. She shaved 1 minute and 35 seconds off her previous personal best of 1:07:31, completing a remarkable day for the sisters as they both reached new milestones in their athletic careers.

Their performances highlighted the strength of Kenya's distance-running tradition while showcasing the individual talent and shared determination that have made the Gitonga twins athletes to watch. Competing on one of the world's fastest half-marathon courses, Caroline and Purity demonstrated their ability to translate hard training into significant improvements on the international stage.

Having a twin sister who understands the demands of elite athletics can provide a unique source of motivation. From the discipline required during training to the challenges of competing against the world's best, the sisters share a journey that extends beyond the finish line. Their latest achievements in Valencia offer another inspiring example of how ambition, perseverance, and mutual encouragement can drive athletes toward new heights.

For Caroline, finishing sixth in 1:04:59 represents another important step in her development, while Purity's 1:05:56 performance confirms her own impressive progress. Although they finished several places apart, their achievements tell the same powerful story: two athletes pushing their limits and continuing to improve against a highly competitive international field.

Valencia once again provided a stage for exceptional distance-running performances, and the Gitonga twins made the most of the opportunity. Their personal bests are not only a testament to their hard work but also an encouraging sign of what they could accomplish as they continue to gain experience and pursue even greater ambitions.

Two sisters, two personal bests, and one unforgettable day on the roads of Valencia. Caroline and Purity Gitonga have given Kenyan athletics another reason to celebrate, and their latest performances will undoubtedly strengthen interest in what the talented twins can achieve in the seasons ahead.

Australian endurance athlete Mick Marshall has achieved an extraordinary milestone at the 2026 Marine Corps Marathon in Washington, D.C., setting a world record for the fastest marathon completed on crutches after crossing the finish line in an incredible 5:35:50.

Representing Altra as an elite athlete, Marshall demonstrated remarkable determination and perseverance throughout the 26.2-mile (42.195-kilometre) race, turning one of the world's most celebrated marathon events into a stage for an inspiring display of human resilience.

Completing a marathon is a demanding physical challenge for any athlete, requiring months of preparation, mental strength and the ability to push through fatigue. Covering the same distance on crutches presents a different set of challenges, placing considerable demands on the upper body, coordination and endurance. Marshall's achievement highlights the dedication required to overcome obstacles and pursue goals that many might consider beyond reach.

The Marine Corps Marathon, renowned for its patriotic atmosphere, enthusiastic spectators and scenic course through the nation's capital, provided a memorable setting for the record-breaking performance. As thousands of runners pursued their own finish-line goals, Marshall carved out a special place in the event's history with his remarkable effort.

Beyond the record itself, Marshall's achievement carries a message that resonates far beyond the running community. Every movement toward the finish line required determination, patience and an unwavering commitment to the challenge before him. His performance is a reminder that greatness is not measured solely by how quickly someone reaches a destination, but also by the courage it takes to pursue a goal despite the difficulties along the way. For aspiring athletes and anyone facing personal challenges, his accomplishment offers a powerful lesson in perseverance, self-belief and the importance of refusing to give up when the journey becomes difficult.

His performance also serves as a reminder that marathon running is about far more than finishing times and podium positions. It is a test of courage, commitment and the willingness to redefine personal limits. Marshall's accomplishment demonstrates that the spirit of distance running extends beyond conventional expectations, inspiring athletes and spectators alike to reconsider what is possible through determination and hard work.

Marshall's remarkable run also reinforces the inclusive spirit of distance running, where the finish line belongs to everyone willing to take on the challenge. Whether competing for a championship, chasing a personal best or simply striving to complete the distance, every runner has a story worth celebrating. By setting a world record on crutches at one of America's prominent marathon events, Marshall has added an unforgettable chapter to that story, encouraging others to look beyond perceived limitations and pursue their ambitions with renewed confidence.

For Marshall, the 5:35:50 finish represents more than a time on the clock. It marks an extraordinary personal achievement and a moment that celebrates perseverance, resilience and the determination to keep moving forward. His performance has brought renewed attention to the remarkable possibilities within endurance sport and the many different ways athletes can challenge expectations.

Marshall's achievement at the Marine Corps Marathon stands as a powerful testament to the human spirit, demonstrating that success is not always about having the easiest path, but about finding the strength to keep going. His 5:35:50 performance is a reminder that the finish line can represent much more than the completion of a race: it can symbolise courage, possibility and the extraordinary things people can accomplish when they refuse to give up.

The 23rd edition of the Standard Chartered Nairobi Marathon delivered a spectacular celebration of endurance, determination and competitive excellence on Sunday, October 25, 2026, as Abraham Kiptum and Mercy Kandie Rotich claimed the men's and women's 42km titles in a memorable showcase of Kenyan road-running talent.

With thousands of runners taking to Nairobi's Southern Bypass, the full marathon provided a compelling test of physical strength, tactical discipline and mental resilience. For the elite athletes at the front, every kilometre presented an opportunity to gain an advantage, while the demanding distance required unwavering concentration from the starting gun to the finish line at Uhuru Gardens.

In the men's race, Kiptum produced an impressive performance to secure victory in 2:10:35, narrowly missing the course record by just 23 seconds. The 37-year-old Kenyan demonstrated his experience and endurance throughout the contest, ultimately establishing himself as the strongest performer over the 42.195-kilometre distance.

Kiptum's victory was particularly significant given his recent return to competitive marathon running. The athlete from Kapsabet had continued rebuilding his career and arrived in Nairobi following victory at the CRDB International Marathon in Dar es Salaam, Tanzania, in August. His latest triumph provided another encouraging chapter in his return to the forefront of distance running.

The men's contest produced an exceptionally close battle for the remaining podium positions. Fellow Kenyan Amos Kipkemoi Cheruiyot finished second in 2:10:37, just two seconds behind the champion, while Mark Kibiwott secured third place in 2:11:05.

Dismas Kiplimo finished fourth in 2:11:15, followed by Henry Kiprono Togom, who completed the top five in 2:11:55. The depth of the leading performances underlined the quality of competition on a morning when the front-runners pushed each other towards impressive finishing times.

Kiptum's performance also highlighted the importance of consistency and preparation in marathon running. Having invested months in training, the experienced Kenyan delivered when it mattered most, navigating the course with the composure required to emerge victorious against a competitive field.

The women's 42km race was equally captivating, with Mercy Kandie Rotich claiming the championship in 2:31:25 after a determined performance over the challenging distance.

Rotich demonstrated resilience and composure as the race unfolded, maintaining her challenge through the later stages before securing the victory. Her performance earned her a place among the latest champions of one of Kenya's prominent annual road-running events.

The battle for the women's title was decided by the narrowest of margins. Peris Jerono finished second in 2:31:27, only two seconds behind Rotich, while Ruth Wakabu completed the podium in 2:31:36. The three leading women finished within just 11 seconds of one another, providing a dramatic conclusion to the contest.

Shyline Jepkorir placed fourth in 2:34:55, while Dorothy Kipkilach finished fifth in 2:36:38, rounding out the leading performers in the women's division.

The narrow margins between the leading athletes reflected the unpredictable nature of marathon racing, where pacing, endurance and the ability to respond under pressure can determine the outcome after more than 42 kilometres of competition.

Beyond the podium battles, the full marathon represented a celebration of the determination that defines long-distance running. Every athlete who took on the distance faced the challenge of managing energy, overcoming fatigue and maintaining the mental strength necessary to reach the finish line.

The Southern Bypass provided the setting for these performances, with the runners navigating the Nairobi course before completing their challenge at Uhuru Gardens. The event brought together elite competitors and recreational athletes, united by the ambition to test their limits over the classic marathon distance.

The 2026 edition once again demonstrated the enduring appeal of road racing in Kenya, a country internationally recognised for producing exceptional distance runners. It also offered a platform for athletes to pursue personal ambitions, compete for prestigious honours and showcase the depth of talent within Kenyan athletics.

For Kiptum and Rotich, however, the day belonged to the pursuit of victory. Their respective performances secured them the coveted men's and women's marathon crowns, while the fiercely contested podium finishes ensured that the 42km races delivered the drama and excitement expected of a major road-running championship.

As the 23rd Standard Chartered Nairobi Marathon concluded, the achievements of the two champions stood out as the defining moments of the full-marathon competition, celebrating not only speed and endurance but also the preparation, perseverance and competitive spirit required to conquer 42.195 kilometres.