Running News Daily

Trying to get more steps in? Use these strategies to level up your activity. 

IF YOU'RE JUST starting your fitness journey or looking for ways to be less sedentary outside of your sessions in the gym or runs on the road, the best move you can make is taking a step. We’re talking about walking, the simplest, lowest-impact, and most underrated activity that can improve your physical and mental health while burning hundreds of additional calories.

No form of exercise is more intuitive to the masses than walking. Still, it can be challenging to find the time to increase your step count in this desk-bound, couch-loving world. If you walk often without much thought, you might find that going back and forth along the same path at the same pace becomes boring. 

To help you up your steps and keep your walks interesting, we consulted Michele Stanten, the former fitness director of Prevention magazine, a walking coach, and the author of three books about walking, including The Walking Solution: Get People Walking for Results.

Why Should You Do Walking Workouts?

Going for walks is an exercise that you can do anywhere with no equipment; all you need is a great pair of walking shoes (and maybe a podcast). Walking is free

Improved Mental Health

If you want to fortify your mental health, a 2020 study found that those who took regular walks reported better emotional health than those who didn’t. Born on TikTok, the silent walking trend, where you walk free of distractions, can be a great way to unplug, experience a sense of calm, and be alone with your thoughts. 

Similarly, Stanten has noticed some anecdotal social and mental benefits to walking outside more frequently. 

“I think there are benefits to getting out and seeing the world at a different pace. It’s a chance to meet your neighbors; I walk my dog, and I’ll end up meeting people that way,” she says. “Walking is a great way to have tough conversations because you're walking side by side…and doing something that makes your body relax and feel better. So if you're having to have a difficult conversation, you're putting yourself in the best position to do it—whether that's with your kid, a spouse, or a coworker.”

Weight Loss (and Maintenance)

Walking is also a powerful weight loss and maintenance tool. Going for walks increases your NEAT (non-exercise activity thermogenesis), which accounts for the calories you burn throughout the day outside of intentional exercise. Weight loss is a numbers game: You need to burn more calories than you consume. Eating in a caloric deficit is crucial, but increasing your NEAT means you’ll burn more calories throughout the day, so you’ll lose weight more quickly and/or consume more food while still losing weight. A study published in the Journal of Nutrition found that among a group of 82 dieters, those who added two-and-a-half hours of weekly walking to their routine lost significantly more weight than the diet-only group. 

Better Health Markers

Weight loss aside, walking can improve your overall health and reduce your all-cause mortality rate. A study published in the British Journal of Sports Medicine 2024 observed data from the UK Biobank on over 70,000 participants. The researchers concluded that any number of steps over 2,200 was associated with lower mortality and cardiovascular disease risk and that a step count between 9,000 and 10,500 daily steps best counteracted high sedentary

COUNT YOUR STEPS

You may assume that walking outside is an automatic de-stressor, but that’s not always the case. “I like to count my steps because it prevents me from thinking about all the stuff I have to do or ruminating over an argument I had.” 

Try counting your steps on your route. Start by doing 50 fast steps and 100 slower steps for the duration of your walk. 

WALK + STRENGTH

Stanten suggests adding strength exercises into your walking routine. 

Try this: Start a timer and begin walking. At the top of every other minute, stop and do a set of an exercise like pushups, squats, lunges, or resistance band presses for five to 10 reps. After your set, begin walking again and then do another exercise at the top of the fourth minute. Be sure to cycle through a handful of different exercises. 

BEAT YOUR TIME

Another strategy Stanten suggests, especially if you’re new to walking for exercise, is to pick a set distance or route. 

Gamify your outing by challenging yourself to a race. Each time you go, try to cover that distance more quickly than your last time through. You don’t need to push yourself too

Park That Car

Try walking to any location a mile or less away from your home—your local coffee shop, laundromat, or gym. Not every walk needs to be an intentional workout. Your entire day factors into your step count, and errands can add up to thousands of additional steps. 

Usain Bolt has added another unforgettable milestone to an extraordinary life — and this time, there was no finish line, stopwatch or Olympic medal involved.

The Jamaican sprinting icon is officially engaged to his longtime partner, Kasi Bennett, after turning his 40th birthday celebration into a deeply personal and romantic moment in Kingston.

Bolt popped the question on Friday, August 21, during his birthday celebrations at One Belmont, where family and close friends gathered to mark the milestone. The eight-time Olympic champion got down on one knee in front of Bennett and asked her to become his wife, transforming an already special evening into a celebration of love and commitment.

And Bolt certainly did not arrive empty-handed.

Bennett was presented with a spectacular five-carat diamond engagement ring, with reports describing the centre stone as pear-shaped. Images from the occasion captured the emotional aftermath as the couple embraced, while Bennett later gave fans a glimpse of the unforgettable moment on social media.

The proposal marks a significant new chapter in a relationship that has lasted for more than a decade.

Bolt and Bennett began dating in 2013, eventually becoming one of Jamaica's most recognisable sporting couples. Their relationship became more widely known around the 2016 Rio Olympics, but much of their family life has remained away from the constant glare of the spotlight.

Together, they have built a family of their own, raising three children — daughter Olympia Lightning and twin sons Thunder and Saint Leo. Olympia was born in 2020, while the twins arrived in 2021.

Before the surprise proposal, Bennett had already marked Bolt's 40th birthday with a heartfelt tribute, celebrating not simply the global superstar known for rewriting sprinting history, but the partner and father behind the legend.

She described him as her love, her home and her forever, while expressing pride in the life they have created together.

For Bolt, whose career was defined by spectacular moments under the world's brightest lights, this may be one of his most meaningful victories yet.

He conquered the 100 metres. He dominated the 200 metres. He collected eight Olympic gold medals and established himself as one of the greatest athletes the world has ever seen.

Now, at 40, the world's most famous sprinter has made another decisive move — this time toward forever.

After 13 years together and three children, Usain Bolt and Kasi Bennett are officially taking their love story to its next chapter.

From breaking records to making memories, the fastest man in history has finally found a race he wants to take all the way to the finish. 

Olympic champion Keely Hodgkinson has withdrawn from this week’s Diamond League meeting in Zurich, where she was scheduled to headline a star-studded women’s 800m field.

The British middle-distance star confirmed that her body is not yet ready for another race following the European Championships, prompting her and her team to make the decision to skip Thursday’s August 27 meeting and focus on a full recovery ahead of her next outing.

“The body isn't quite ready to race again after the European Championships, so we've made the decision to skip this race and get ready for the next one,” Hodgkinson said.

The decision comes as a disappointment for fans who had been eagerly anticipating Hodgkinson’s return to the track in Zurich, particularly because the race was set to feature a formidable line-up of international 800m talent.

Hodgkinson had been due to face unbeaten European champion Audrey Werro of Switzerland, Commonwealth champion Georgia Hunter Bell of Great Britain, reigning world champion Lilian Odira of Kenya and European bronze medallist Femke Broeders-Bol of the Netherlands.

The meeting had also promised a highly anticipated rematch between Hodgkinson and Werro following the dramatic European Championships in Birmingham, where the Swiss star produced a stunning performance to upset the field and claim the European title.

That result added even more intrigue to their scheduled Zurich showdown, with Hodgkinson expected to have another opportunity to respond on the Diamond League stage. Her withdrawal, however, means that much-awaited battle will have to wait.

Despite missing one of the season’s biggest meetings, Hodgkinson is choosing caution over a rushed return. After the physical demands of championship racing, the Olympic champion believes the right approach is to allow her body sufficient time to recover before stepping back onto the track.

“I’m sad to miss it, hopefully see you next year!” Hodgkinson added.

Her absence will undoubtedly take some of the spotlight away from the Zurich 800m, but the race remains packed with quality. Werro, Hunter Bell, Odira and Broeders-Bol will still provide a compelling contest, with each athlete carrying an impressive championship pedigree into the race.

For Hodgkinson, meanwhile, the focus now shifts away from Zurich and towards making sure she is fully prepared for her next appearance.

The Olympic champion may be missing from Thursday’s start line, but her decision reflects a bigger priority: returning to competition healthy, sharp and ready to perform at her best rather than risking a premature comeback.

And when Hodgkinson does return, the prospect of another clash with Werro—and a renewed battle among the world’s leading 800m runners—will undoubtedly be one of the most anticipated moments of the season.

Ethan Strand delivered one of the most impressive finishes of the Silesia Diamond League meeting, producing a spectacular final lap to storm to victory in the men’s 1500m in a season-best 3:30.77.

The American’s triumph was not simply about speed—it was a carefully executed comeback built on patience, belief and a powerful reserve of energy saved for the closing stages.

Strand admitted afterwards that he had found himself well back in the field during the race, but remained confident that he had enough left to make his move.

“I was pretty far back and had a lot left, and I had to do a lot of work up through the third lap, and I had enough left,” Strand said after his winning performance.

That reserve proved decisive.

As the race entered its final lap, Strand began to close the gap with increasing urgency. He continued to pick off his rivals before unleashing his biggest acceleration down the home straight, powering away from the chasing pack and crossing the line in style.

His emphatic celebration reflected the significance of the performance—a season's best time and a major victory over a field packed with elite 1500m talent.

Phanuel Koech produced a superb performance of his own to finish second in 3:31.14, narrowly holding off reigning Olympic champion Cole Hocker, who crossed the line third in 3:31.16.

Just behind them was Norwegian superstar Jakob Ingebrigtsen, who made his first 1500m appearance since Tokyo last September. Ingebrigtsen clocked 3:31.19 to finish fourth in a race where less than half a second separated the top four athletes.

The result made Strand the man of the moment in Silesia. While others battled for position throughout the race, the American trusted his strength, stayed composed despite being deep in the field and unleashed his decisive move when it mattered most.

His victory was a powerful reminder that a race can change dramatically in its final 400 metres. Strand may have been “pretty far back,” but he knew he had something left—and when the moment arrived, he produced exactly the kind of finishing speed required to defeat an Olympic champion and some of the world's finest middle-distance runners.

From being buried in the pack to flying down the home straight, Ethan Strand turned patience into victory—and finished the night with a celebration that said it all. 

3:30.77. Season’s best. Silesia champion.

At 60, retired Newcastle teacher Jon Strong is preparing to complete a marathon challenge 12 years in the making — and there is just one letter left to tick off.

Strong has already completed 25 marathons, with each race beginning with a different letter of the alphabet. Now, only J remains.

The final chapter will be written at the Jersey Marathon on October 4, where Strong will line up for the 26th and final race of his remarkable A-to-Z marathon project, which he began in 2014.

For Strong, however, completing the alphabet has been about more than simply finding 26 races. His commitment to environmentalism means he does not fly, making travel to certain marathons considerably more complicated.

That was precisely why the letter J remained unfinished for so long.

The Jersey Marathon takes place on a Sunday, and for years the ferry schedule made the trip difficult to combine with his teaching commitments. Getting back in time for school on Monday morning was simply not possible.

That changed when Strong retired this summer after an impressive 28-year career teaching French, German and Spanish at Dame Allan’s Schools in Newcastle, where he most recently served as Head of Modern Languages.

With his teaching career now behind him, the final piece of the puzzle could finally fall into place.

His alphabet marathon journey has taken him to races across Europe, including the Venice Marathon, Rotterdam Marathon, Germany’s X-ray Marathon and Spain’s Quijote Marathon, named after the legendary character Don Quixote.

Many of those races have been completed in under three hours and 30 minutes, while Strong’s marathon personal best stands at an impressive 2:58.

There is also one unusual ritual that has accompanied him throughout the journey: beetroot juice.

Strong drinks it three hours before every marathon — a routine he has followed for so long that he jokes he would not dare stop now.

After 25 marathons, countless training miles and years of travelling by ferry rather than plane, the finish line in Jersey will represent far more than the end of another 26.2-mile race.

It will complete an extraordinary 12-year quest to run a marathon for every letter of the alphabet.

On October 4, the long-awaited J will finally be ticked off.

One alphabet. Twenty-six marathons. Twelve years. One final letter.

Men's road running is moving into extraordinary territory, and two athletes are increasingly at the heart of its breathtaking evolution: Yomif Kejelcha of Ethiopia and Sabastian Sawe of Kenya.

The pair represent the remarkable depth of modern East African distance running, but they are also doing something even more significant: pushing the boundaries of marathon and half-marathon performance to levels that once seemed almost unimaginable. Through their exceptional speed, endurance and ability to perform at the highest level, Kejelcha and Sawe are helping to redefine what is possible on the roads.

Sawe has established himself as one of the most formidable marathon runners in the world. His astonishing 1:59:30 marathon performance at TCS London Marathon on April 26, 2026, marked as a world record, African record and Kenyan record, demonstrated the extraordinary level the marathon has now reached. It also underlined his position at the very top of the men's marathon world rankings.

Kejelcha has been equally sensational, although his journey has highlighted a different kind of versatility. The Ethiopian, whose background includes world-class performances on the track and across shorter road distances, ran 1:59:41 for the marathon debut also at the TCS London Marathon on April 26, 2026, a performance marked as a national record. Just four months later, he delivered another stunning display by clocking 56:51 for the half marathon at the Argentina's capital, Buenos Aires on August 23, 2026, with the performance marked as a pending world record, African record and Ethiopian national record.

That combination of performances illustrates just how exceptional this new generation has become. Kejelcha's ability to threaten the absolute limits over the half marathon while also producing a sub-two-hour marathon performance speaks to his extraordinary range. Sawe, meanwhile, has continued to establish himself as a dominant force over the classic 42.195km distance, combining remarkable efficiency with the strength and speed required to compete at the very highest level.

The two stars are now preparing to take their talents to different stages of the road-running calendar. Kejelcha's next focus is the Valencia Marathon on December 6, where he will once again turn his attention to the marathon distance and look to build on his remarkable breakthrough over 42.195km. Sawe, meanwhile, is set to race the BMW Berlin Marathon on September 27, giving the Kenyan another major opportunity to showcase his extraordinary marathon strength on one of the world's fastest and most prestigious courses.

Those upcoming races add another fascinating dimension to their respective journeys. While Kejelcha heads to Valencia carrying exceptional speed and versatility into another marathon challenge, Sawe will arrive in Berlin with his sights firmly fixed on maintaining his dominance at the highest level of the sport.

What makes their rise particularly exciting is the wider message it sends to athletics. The marathon is no longer progressing only through small margins. The standards at the top are being pushed relentlessly forward, and performances that once appeared impossible are becoming increasingly realistic.

The official sub-two-hour marathon remains one of athletics' ultimate frontiers. Achieving it under standard race conditions would represent one of the greatest endurance breakthroughs in sporting history. Yet with athletes such as Sawe already breaking the two-hour barrier and Kejelcha running only seconds above it while also producing unprecedented half-marathon speed, that frontier appears closer than ever.

Their careers are different, and their strengths are not identical. Sawe has rapidly become a dominant marathon specialist, while Kejelcha brings exceptional versatility from the track to the roads and across multiple distances. But together, they symbolize the relentless progression of men's road running.

Yomif Kejelcha and Sabastian Sawe are not merely among the fastest men of their generation. They are helping to drive the sport toward a future that once seemed unthinkable. With Valencia and Berlin now on their horizons, the next chapter of this remarkable road-running revolution is already waiting to be written.