Running News Daily

Running has some amazing benefits in terms of resistance to infection. People who run, or exercise aerobically, at a moderate level experience fewer days of sickness from the common cold and other upper respiratory tract infections (URTI). What’s more, less competitive runners following lower-key exercise regimens have enhanced immune reactions to infection.

Many studies indicate that exercising at a medium intensity level reduces our risk of infection over the long term. How does this happen?

– Light or moderate running boosts our body’s natural immune system by circulating protective cells through the body faster, to attack and eliminate bacteria, viruses and fungi.

– Another theory holds that the increase in body temperature when we run may inhibit the growth of bacteria, thus reducing its foothold in the body.

– Some exercise scientists believe that regular running helps rid the lungs of airborne bacteria and viruses that cause URTI, while others say exercise causes the loss of carcinogens through increased sweat and urine loss.

– Active people also experience lower rates of colon cancer and breast cancer. Researchers think moderate exercise boosts the body’s immune system, attacking malignancies that have viral origin.

Don’t overdo it

Overtraining can suppress normal immune function, so it’s important to get the right balance of frequency, intensity and duration of running or general fitness workouts. Overtrained runners at all levels have been shown to experience impaired immune systems, to the extent that they suffer from a higher number of upper respiratory tract infections (URTI) than untrained people.

URTI is also elevated following competitive endurance races such as marathons. And it appears that the longer the endurance event, the harder the athlete’s immune system is hit. According to research, there’s an “open window” of altered immunity, lasting from three to 72 hours after you run hard and for longer than 90 minutes. In this time, infectious microbes, viruses and bacteria may overcome your body’s natural defences, depending on your natural state of immunity at the time.

Tips for a strong immune system:

– Use carbohydrate drinks before, during and after running events or during very heavy exercise sessions. The recommended dosage is 30 to 60 grams of carbohydrate during exercise. This will lower the impact of the stress hormones on your immune system.

– Eat a well-balanced diet to keep vitamin and mineral levels in the body at optimal levels. Important vitamins and minerals that have the greatest impact on immune function are: vitamins A, E, B6, B12, folate, essential fatty acids, the amino acids glutamine, arginine, and L-carnitine. No research has conclusively shown that ingesting these in supplement form reduces URTI, but taking them in safe amounts will not do any harm, either.

– Avoid large crowds of people for 1-2 weeks after you finish a marathon or ultramarathon. You’re more susceptible to URTI during this time.

– Wash your hands with warm soapy water and minimize hand-to-eye and hand-to-nose contact, especially during cold and flu season.

– Do not exercise in a group setting if you have URTI, to avoid spreading it to others.

– Get adequate sleep on a regular schedule. Sleep disruption has been linked to lowered immunity.

– Keep your life stressors to a minimum, as high stress levels have been linked to URTI.

On June 17, the athletics world celebrated the birthday of one of the greatest distance runners ever to grace the sport—Kenya’s Paul Kibii Tergat. Born in Baringo County, Kenya, on June 17, 1969, Tergat built a career that transcended generations, leaving an enduring legacy on the track, the roads, and the cross-country circuit.

Few athletes in history have demonstrated such remarkable versatility and consistency across multiple disciplines. Whether battling through muddy cross-country courses, chasing medals on the track, or rewriting records on the marathon stage, Tergat established himself as one of the most complete distance runners the world has ever seen.

His dominance in cross-country remains one of the sport’s most extraordinary achievements. Between 1995 and 1999, Tergat captured an unprecedented five consecutive World Cross Country Championship titles, a feat that showcased not only his endurance but also his unmatched competitive spirit. From Durham to Cape Town, Turin, Marrakech, and Belfast, he conquered every challenge placed before him, cementing his status as the undisputed king of cross-country running.

Tergat’s brilliance extended to the half marathon, where he claimed back-to-back World Half Marathon Championship titles in Palermo, Italy, in 1999 and Veracruz, Mexico, in 2000. His ability to excel over varying distances highlighted the exceptional range that made him a global icon.

On the track, Tergat was a fierce competitor who regularly challenged the greatest runners of his era. He earned Olympic silver medals in the 10,000 meters at the Atlanta 1996 and Sydney 2000 Games, narrowly missing gold on both occasions. He also collected three World Championship medals over 10,000 meters, proving his consistency at the highest level of international competition.

Yet perhaps Tergat’s most historic contribution came on the roads. In 2003, at the Berlin Marathon, he became the first man in history to run the marathon in under 2 hours and 5 minutes, clocking a groundbreaking world record of 2:04:55. The performance marked a defining moment in distance running and opened a new chapter in the pursuit of marathon excellence.

His personal bests remain a testament to his extraordinary talent:

• 3,000m – 7:28.70

• 5,000m – 12:49.87

• 10,000m – 26:27.85

• Half Marathon – 59:17

• Marathon – 2:04:55

Beyond the medals and records, Tergat inspired a generation of athletes across Kenya and the world. His relentless determination, humility, and commitment to excellence transformed him into far more than a champion runner—he became a symbol of what is possible through hard work and perseverance.

Today, Paul Tergat’s name remains woven into the fabric of athletics history. From his reign as the king of cross-country to his revolutionary marathon achievements, his legacy continues to inspire runners pursuing greatness on every surface and over every distance.

The global mountain running community is mourning the loss of one of its most admired champions. American skyrunning legend Megan Kimmel, the 2016 Skyrunner World Series champion and one of the sport’s most accomplished athletes, has passed away at the age of 46.

Kimmel leaves behind a remarkable legacy that helped shape modern mountain running. Renowned for her fearless racing style, resilience on the toughest terrain, and unwavering passion for the sport, she inspired athletes around the world both on and off the trails.

Her competitive achievements placed her among the greatest mountain runners of her generation. In 2014, she captured a silver medal at the Skyrunning World Championships in Chamonix, announcing herself on the global stage. A year later, she delivered one of the most memorable performances in skyrunning history by setting a course record at the prestigious Dolomites SkyRace—a mark that remains unbeaten to this day.

Throughout her career, Kimmel amassed victories at some of the world's most demanding mountain races, including Matterhorn Ultraks, The Rut, Yading Skyrun, and Broken Arrow. Whether climbing steep alpine ascents or descending technical trails, she consistently demonstrated the strength, skill, and determination that defined her career.

One of her most iconic moments came in 2018 at the legendary Pikes Peak Marathon. Kimmel crossed the finish line in 4:15:04, breaking Lynn Bjorklund’s long-standing 37-year-old course record by 14 seconds. The achievement cemented her status as one of the finest mountain athletes of her era and added another historic chapter to an already extraordinary career.

Yet those who knew Kimmel often spoke less about her victories and more about her character. Living in Silverton, Colorado, she became a beloved figure within the trail-running community, known for encouraging younger athletes, sharing her experience freely, and bringing warmth and positivity wherever she went.

Perhaps nothing captured her relationship with running better than her own words following her Pikes Peak triumph:

“I have always viewed running as a form of therapy rather than pressure. Even on days when I didn't feel like running or racing, those moments often became some of the most rewarding. That is why I am most grateful for running and why it will always be part of my life.”

Those words reflected the philosophy that guided her journey—a belief that running was not merely about competition, but about personal growth, joy, and connection.

Today, the trails she loved remain, stretching across the rugged landscapes that shaped her career. But for countless runners, competitors, and friends, those mountains will never feel quite the same. Megan Kimmel's achievements will endure in record books, yet her greatest legacy may be the inspiration she provided to generations of athletes who dared to chase summits because she showed them what was possible.

The mountain running world has lost a champion, a mentor, and a cherished friend. Her footprints may fade from the trails, but her influence will continue to rise with every runner who follows the path she helped create. 

French distance running star Jimmy Gressier delivered another masterclass on the track on Tuesday evening, shattering the national 3000m record with a breathtaking performance at the Meeting de Montreuil.

The reigning world champion stormed to a time of 7:28.67, slicing through the previous French mark and further cementing his status as one of the finest distance runners in the country's history. Gressier's latest achievement is more than just a national record—it is a remarkable demonstration of consistency, longevity, and dominance across the distance-running spectrum.

With the performance, the Frenchman now holds every national record from 3000m through to 10,000m, an extraordinary accomplishment that highlights his versatility and endurance. Few athletes have managed to command such a broad range of events, making Gressier's feat one of the most impressive chapters in modern French athletics.

The electric atmosphere in Montreuil also produced standout performances in the middle-distance events. Rising French talent Louey Ouerrat claimed victory in the men's 800m, clocking an impressive 1:44.79 to secure one of the biggest wins of his career and further establish himself as a name to watch on the international stage.

In the women's 800m, Germany's Smilla Kolbe continued her rapid progression by breaking the two-minute barrier for the first time. The talented athlete powered to a personal best of 1:58.99, a landmark performance that signals her growing potential among Europe's emerging middle-distance stars.

Yet the evening undoubtedly belonged to Gressier. On a night filled with quality performances, the French distance king once again proved why he is regarded as one of the sport's most relentless competitors. By adding another national record to his collection and extending his grip on French distance-running history, Gressier continues to raise the bar for the next generation while strengthening his legacy as one of the country's all-time greats.

French distance-running star Jimmy Gressier is set for one of the biggest challenges of his career tonight as he takes aim at the national 3000m record in front of a home crowd in Montreuil.

Fresh from his rise to the top of European distance running and carrying the confidence of a reigning world champion, Gressier will attempt to rewrite the French record books by surpassing the long-standing national mark of 7:29.38. The performance would not only cement his status among France's greatest distance runners but also underline his growing influence on the global stage.

To achieve the feat, Gressier will need to maintain a relentless pace of approximately 2:29 per kilometre, a demanding rhythm that leaves little margin for error over the seven-and-a-half-lap contest. Recognizing the magnitude of the task, organizers have arranged for three pacemakers to guide the early stages of the race and help keep the record attempt on schedule.

The Montreuil meeting has quickly become one of the most anticipated athletics events of the week, with fans eager to witness whether Gressier can deliver a historic performance on home soil. Known for his fearless racing style and willingness to push the pace from the front, the Frenchman has repeatedly demonstrated that he thrives when chasing ambitious targets.

A successful record-breaking run would add another milestone to an already remarkable career and provide yet another statement of intent ahead of the major championships still to come this season.

All eyes will be on Montreuil tonight as Jimmy Gressier steps onto the track with history in his sights. With ideal pacing support, strong form, and a passionate home crowd behind him, the stage is perfectly set for a memorable assault on the French 3000m record. 

At an age when many people are slowing down, Yul Kwon is still chasing finish lines — and rewriting the rules along the way.

The 90-year-old completed the BMO Vancouver Half-Marathon in an impressive 3:50:33, earning victory in the newly created 90-plus age category.

But his win came with a unique twist: he was both the champion and the final finisher, because he was the only athlete entered in the division.

The remarkable story began when Kwon noticed that runners in their 90s had no dedicated category and were expected to compete against athletes in their 80s. Believing age groups should provide a fairer challenge, he contacted race organizers and requested a new division.

Organizers listened. This year, the event introduced a 90-plus category, and even opened a 100-plus division for future generations of extraordinary athletes.

Kwon’s journey to the start line is just as inspiring as his performance on it. A retired economics professor from Vancouver, he was born into a farming family in southern Korea as one of nine children. Growing up during difficult times, he did not own a pair of shoes until he learned to make his own from rice straw.

He survived the hardships of the Japanese occupation and the Korean War before building a successful academic career and later discovering the joy of distance running.

Now, at 90, Kwon continues to complete half-marathons in under four hours, proving that age is not a barrier when passion and determination remain strong.

For him, running is not only about competition — it is about enjoying life. And he is already looking ahead, joking that he plans to write back to organizers in another 10 years to request another age-group extension.

A lifetime of resilience has led Kwon to one more achievement: not just winning a race, but creating a place for future runners to belong.