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Take a deep breath, listen to music, or try one of these other suggestions.

None of us are immune to stress, especially on or around race day, holidays, and other big events. While big solutions, like going on a vacation or getting a massage, might help you relax in these times, we often need a quick solution that doesn’t require a big financial commitment. 

For that, we found out how to relieve stress fast, according to research and experts, when you’re feeling overwhelmed, frazzled, and/or under appreciated. Consider one or maybe all of them (we’ve all had that kind of day!) to chill out in the moment. 

1. Take a Deep Breath

There’s a reason this advice is given so often: It works. Conscious, deep breathing engages the parasympathetic nervous system, which in turn slows your heart rate, according to Henry Emmons, M.D., author of The Chemistry of Calm.

A plethora of research backs up the power of deep breathing, demonstrating its effects on the parasympathetic nervous system and psychological stress levels. And you can try several different breathing exercises to see what works for you, too.

2. Put Your Hand on Your Heart

Don’t save this super valuable tactic only for national anthem moments. This is a self-soothing action that your body recognizes as a calming technique, Emmons says. It also allows you to feel your heartbeat, another signal to your brain to slow down the panic.

3. Recall a De-Stress Success

One of the biggest parts of a high-pressure situation is feeling like you won’t get past it, according to Michelle Gielan, author of Broadcasting Happiness: The Science of Igniting and Sustaining Positive Change. But you’ve done it before, and she suggests writing down a list of stressful situations you’ve conquered—from a huge presentation to overcoming an injury—as a quick reminder that you have the skills you need to power through. Turn back to these list when times feel tough. 

4. Visualize Better Times

Your brain is wired to anticipate threats, says Loretta Graziano Breuning, Ph.D., author of Habits of a Happy Brain. Create a visualization exercise that’s geared toward de-escalation. For example, as stress ramps up, imagine that you just unlocked an escape room door. Or, if thoughts of your race have you in a stress spinal, picture yourself conquering hills, staying positive, and pushing through tough stretches—and crossing that finish line strong.

5. Tell Yourself It Will Be Okay

Sounds almost too simple, and yet, comforting yourself as you would a friend actually works, says Breuning. That’s because your brain believes what you tell it, she says. It’s the same tactic that keeps you running a few extra miles or jogging past your bonk point.

6. Practice Affirmations

Once you give yourself the initial pep-talk moment, follow it up with a major language change, suggests Jen Sincero, author of You Are a Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life. For example, instead of saying, “I’m so stressed by this deadline,” switch it to, “I’m excited to get past this deadline.” 

The more you practice these simple positive switches in your internal dialogue, the more likely they become default mode.

7. Text One Friend

While it’s tempting to crowdsource your way out of stress, that may actually make you feel worse since you have to navigate an array of opinions, says Gielan. Instead, choose your best chill-out friend—the one who always talks you off the ledge the fastest—and send an SOS.

8. Get Mouthy

Many people, when they stress, get tension in the face and jaw, says Emmons. You can tell when that’s happening because you often press your tongue up to the roof of your mouth. Take a moment to peel it off, and your jaw will usually unclench as a result. 

Being mindful of the physical symptoms of stress can also help you relax those tense muscles and feel better mentally and physically. 

9. Carry a Chill-Out Item

Objects have the power that we assign to them, says Sincero. So, power up an everyday item that’s easily slipped into your pocket—maybe your kid’s Lego, or a small rock from your favorite running route, or a safety pin from your first race bib. Keep it handy and grab it when you’re getting frazzled. The point is to choose some kind of talisman that reminds you of what’s really important.

10. Skip, Jump, or Hop on One Leg

Basically, if it makes you feel like a kid and a little silly, you’ve got it right. Play can trigger positive neurochemicals like serotonin, oxytocin, and dopamine, according to Breuning. Even just a minute of child-like activity can cause a good-chemicals surge.

11. Change Your Password

File this under the “positive affirmation” tactic, but in a way your IT department will appreciate. Change your email or laptop password into something meaningful but still security-minded. For example, if this is your year for your best PR ever, try something like: 20PR&BeAst#18.c. Then, every time you type in your password, you have a little reminder of a positive in your life. 

12. Stand Up or Sit Down

Getting overwhelmed often happens when you’re in go-go-go mode, and your brain can start to spin out. Changing your body position is a helpful way to take a break, says Breuning. Even if it’s just for 30 seconds, your mind will recognize that something has changed, giving you an opportunity to take that deep breath and reset yourself. (Not to mention moving around more often throughout the day can have real benefits for your overall health!)

13. Turn on Some Tunes

A study published in JAMA Network Open suggests listening to music may lower stress levels and improve mood, especially if you perceive the music as “happy.”

What’s more, several studies have suggested that music you consider “relaxing” can have a direct effect on functions in in the body, including reducing levels of stress hormones in the body.

14. Try Alternate-Nostril Breathing

If a few deep breaths aren’t working, it’s time to get funky with this shortcut. First, exhale completely, then inhale deeply. On your next exhale, gently place an index finger against your right nostril to close it off. Inhale, then release that nostril and close off the left. Exhale, then inhale, through that side. Repeat until people move away from you on public transit.

15. Exhale Longer Than You Inhale

Sometimes called the 1:2 breathing practice, this is another nervous-system soother. Place a hand on your belly and take a few relaxed breaths, and then begin counting each inhale and exhale. Eventually, work up to exhaling for twice as long as your inhale.

16. Eat One Blueberry

Or a single bite of anything, really. Chew very, very slowly and notice the texture, advises New York-based registered dietitian, Vanessa Rissetto, RD. This mindful eating exercise helps bring you into the present more easily, she says, and that can de-frazzle you. 

Bonus: This kind of chewing aids digestion, and having better digestion reduces your stress response.

17. Eavesdrop for a Moment

Just as mindful eating can cause you to let go a little more, mindful listening can also be helpful, says Emmons. Take a few seconds and sit back, and really listen to everything around you. Hey, when did those birds start singing?

18. Smell or Eat Something Lemony

Aromatherapy might sound woo woo, but many people find it works like a (non-magic) charm. And this one has some science behind it. A small study of 46 individuals, published in Explore suggests smelling lemon-scented essential oil can help reduce anxiety levels. 

Another study, published in Nutrients, suggests lemon balm, eaten or in essential oil form, can improve mood and even cognitive performance. Other calming scents include lavender, clary sage, lemongrass, and jasmine.

19. Make a Specific Request

If there’s one thing your brain and the universe loves, it’s specifics, says Sincero. Saying you want to “be calm” is often too vague to be useful. Instead, she suggests something like, “I want to arrive at work feeling like this commute was a breeze, and that will let me start the check-in meeting like a hero.” Even if that doesn’t happen, your brain will respond as if it’s already occurring, Sincero says.

20. Stop Scrolling

Step away from social media for a bit, suggests Breuning. If your feed makes you feel energized, then keep up your digital consumption (though maybe take a more critical look at it to ensure it’s really making you feel good). But if it’s making you anxious or feeding your stress, go offline until you can come back refreshed. This is especially smart to do before a run and before bed.

21. Drink a Glass of Water

As if you need another reason to hydrate, drinking water can reduce your response to stress, according to Mithu Storoni, M.D., author of Stress-Proof: The Scientific Solution to Building a More Resilient Brain and Life. That’s because even a bit of dehydration can raise levels of cortisol, the hormone responsible for your fight-or flight response, she says.

22. Eat Some Protein

When your blood sugar gets low, your body responds by releasing stress hormones in an effort to get you back into balance. Cue the blood sugar surge, and even more stress. Stay on an even keel by eating regularly, and pay particular attention to including protein at every meal, since that can keep blood sugar steadier, advises Rissetto.

23. Pet an Animal

Note to employers: Letting your employees bring animals to work is a great way to keep your office on chill-out mode. But even if you can’t bring Peaches in as a colleague, petting a dog or cat has been shown to ease stress and get you feeling calmer fast.

24. Go Outside

All it takes is a 20-minute walk outside to reduce stress levels, according to one study published in Frontiers in Psychology. If you can’t get outdoors for one reason or another, research suggests even looking at photos of outdoor scenes can bring some level of de-stressing.

25. Run Up Some Stairs

Or down the hallway, or across the parking lot. Maybe do a few jumping jacks or squats. Just move, because exercise has tons of stress-lowering effects. Physical activity increases production of your feel-good endorphins, making you more relaxed.

26. Use a Mantra

Originally used as a word or sound meant to deepen meditation practice, “mantra” has evolved to be any statement that’s repeated frequently and has meaning for whomever is saying it—or even just thinking it. For example, that assurance of “I’m okay, everything will be fine” becomes a mantra when you repeat it strategically. Breuning says that your brain craves this kind of repetition and instruction. 

Find the words that work best for you to bring you into the moment and feel good, then keep repeating them to yourself when you feel stress levels rise.

27. Dance It Out

This strategy is a multi-layer chill-out tactic, because it combines the stress relief of music, play, and physical activity. And research shows that getting up and dancing can help reduce anxiety and depression. 

Plus, dancing itself has such beneficial effects on the brain that it’s now being used to treat people with Parkinson’s disease.

28. Say Thanks

Gratitude is hot these days as a stress reliever, and that’s no surprise. Research suggests showing gratitude led to higher levels of perceived social support, and lower levels of stress and depression. 

So say thanks, even if it’s to the universe for getting you that primo parking spot or to your barista for the perfect froth or to your body for getting you through five, 10, or 20 miles. And who knows, maybe saying thanks more often and doing a bunch of other items on this list will make you so chill that it will cut down on your need to de-stress in the first place.

Jakob Ingebrigtsen brought his remarkable 2026 season to a fitting close on home soil, winning the men’s street 1500m at the inaugural Runfest Norway in Sandnes on Friday.

Competing in front of an enthusiastic hometown crowd, the Olympic and world champion took control of the race from the early stages and maintained his authority through the finish, stopping the clock at 3:40.7.

Andreas Fjeld Halvorsen followed in second in 3:43.3, while Sigurd Tveit completed the podium in 3:47.8.

The unusual street race added another dimension to the occasion, with 273 runners taking part on the same road and sharing the course with one of Norway’s most accomplished distance runners. For the recreational participants, it offered a rare opportunity to compete alongside Ingebrigtsen in an event that brought elite athletics and mass participation together.

The victory also provided a fitting final chapter to a season that began with significant uncertainty for Ingebrigtsen. After undergoing major Achilles surgery in February, the Norwegian was forced to miss a substantial portion of the summer campaign as he worked his way back to full fitness.

His return, however, quickly developed into another championship-winning chapter. In Birmingham, Ingebrigtsen captured European 5,000m gold before adding another major title at the inaugural World Athletics Ultimate Championship in Budapest, where he won the 5,000m.

Those performances transformed what could have been a disrupted season into another year defined by championship success and a determined return to the highest level.

Now, with the Sandnes victory added to his 2026 record, Ingebrigtsen closes the year exactly where it began in spirit — overcoming adversity, rebuilding his form and once again competing at the front.

From Achilles surgery in February to major championship victories and finally a 1500m win before his hometown crowd, the Norwegian has given his 2026 season a memorable final scene.

Olympic 100m hurdles champion Masai Russell has announced her engagement to longtime partner Robert “Robbie” Springfield, adding a major personal milestone to the remarkable journey of one of America’s leading track and field stars.

Russell shared the news with her followers, revealing that Springfield had proposed and that she had accepted. Reflecting on their relationship, the Olympic champion described him as her best friend and expressed her excitement about spending the rest of her life with him.

The couple’s relationship dates back to their college years at the University of Kentucky, where both were student-athletes and competed in track and field. Russell established herself as a standout hurdler, while Springfield competed in the long jump, giving them a shared understanding of the demands, sacrifices and pressures that come with pursuing success in athletics.

Springfield has since transitioned from competition into coaching. A former collegiate long jumper, he is now part of the coaching staff at Morehead State University, where he works with the programme’s sprinters and jumpers.

Their relationship has developed alongside Russell’s rise to the top of the sport. The defining moment of her career came at the Paris 2024 Olympic Games, where she captured gold in the women’s 100m hurdles, securing her place among the sport’s Olympic champions.

Away from competition, Springfield has remained a familiar part of Russell’s journey, sharing in the demanding periods of training and competition that accompanied her pursuit of Olympic success. Their connection has consequently grown from a college athletics relationship into a long-term partnership.

The engagement now marks another significant chapter for Russell, this time away from the track. After reaching the pinnacle of her sporting career in Paris, the 100m hurdles champion is beginning a new phase of her personal life alongside a partner who has been part of her journey since their university days.

From competing on the same collegiate stage to building a future together, Russell and Springfield’s story has evolved alongside two careers shaped by track and field. The Olympic champion will now balance this new personal chapter with her continuing ambitions in athletics

The women’s race at the 2026 TCS Amsterdam Marathon is shaping up to be one of the most competitive editions in recent years, with a deep international field set to take on the fast Dutch course on Sunday, October 18.

At the centre of the contest will be four Ethiopian athletes who have already broken the 2:20 barrier, creating the prospect of a fascinating battle for victory and a possible assault on the course record of 2:16:52.

Defending champion Aynalem Desta will return to Amsterdam looking to retain her title after producing the biggest performance of her career at last year’s 50th edition. Desta won in a personal best of 2:17:37, establishing herself among the leading marathoners in the field and setting the benchmark for this year’s contenders.

Standing in her way will be fellow Ethiopian Meseret Belete Tola, a former Amsterdam champion who knows exactly what it takes to succeed on the course. Belete Tola captured the 2023 edition in 2:18:21, and her return adds another layer of experience and proven quality to an already formidable lineup.

The field also includes Mestawut Fikir Truneh, who arrives with an impressive marathon pedigree. Truneh finished runner-up at the 2024 Berlin Marathon in 2:18:48, demonstrating her ability to compete at the highest level on one of the world's major marathon stages.

Completing the quartet of sub-2:20 Ethiopians is Buze Diriba, whose personal best of 2:19:34 places her firmly among the leading contenders. With four athletes possessing credentials below 2:20, the race is likely to develop into a tightly contested battle from the opening kilometres.

The depth extends well beyond the leading quartet. Desi Jisa Mokonin, representing Bahrain, Yeshi Kalayu Chekole of Ethiopia and Nazret Weldu Gebrehiwet of Eritrea have all established themselves as serious marathon competitors with performances approaching the 2:20 mark.

Another major name to watch is Abeba Aregawi, the former 1500m world champion representing Sweden. Aregawi has successfully transferred her talents to the marathon and made headlines earlier this year by setting a Swedish national record of 2:23:12 on her debut. Her presence adds another intriguing dimension to an already high-quality field.

Amsterdam’s marathon course has consistently provided an opportunity for elite athletes to produce fast times, and this year’s women’s lineup has the depth to turn the race into a genuine test of both championship racing and outright speed.

With four athletes already inside 2:20, two former Amsterdam champions returning to the start line and several other accomplished marathoners ready to challenge them, the battle is expected to remain open deep into the race.

The ultimate target will be the Amsterdam women’s course record of 2:16:52. Whether the leading contenders can threaten that mark remains to be seen, but the quality assembled for October 18 ensures that the record will be firmly in the spotlight when the race reaches its spectacular finish inside the Olympic Stadium.

The 2026 Valencia Half Marathon is shaping up to be a thrilling contest of speed, endurance and tactical brilliance, with some of the world’s finest road runners set to converge in Spain on October 25.

Kenya’s Daniel Ebenyo and Alex Matata will be among the leading contenders, facing a formidable Ethiopian challenge spearheaded by Jemal Yimer and Tadese Worku. The field also features Rodrigue Kwizera, who boasts the fastest personal best among the leading entrants at 58:16.

Ebenyo arrives with a personal best of 59:04, placing him firmly among the athletes capable of sustaining a demanding pace over the 21.1-kilometre distance. Matata, who owns a 59:11 best, adds further Kenyan strength, while Andrea Kiptoo brings another sub-60-minute credential to the race.

Yimer has already established himself as one of the fastest athletes in the field with a 58:33 personal best, while Worku has clocked 58:35. Kenya’s Owen Korir, with a best of 58:58, further underlines the remarkable depth of the men's lineup.

Valencia Half Marathon 2026 Entries

1. Rodrigue Kwizera (Spain) — 58:16

2. Jemal Yimer (Ethiopia) — 58:33

3. Tadese Worku (Ethiopia) — 58:35

4. Owen Korir (Kenya) — 58:58

5. Daniel Ebenyo (Kenya) — 59:04

6. Alex Matata (Kenya) — 59:11

7. Andrea Kiptoo (Kenya) — 59:11

8. Thierry Ndikumwenayo (Spain) — 59:42

9. Said Mechaal (Spain) — 1:00:24

10. Adel Mechaal (Spain) — 1:02:30

Kwizera, who finished second in Valencia last year, leads the field on paper and will be seeking another standout performance on the famously fast Valencia course. With several athletes carrying sub-60-minute credentials, the race has the ingredients for an aggressive battle from the opening kilometres.

Beyond the headline names, the men’s field is deep and highly competitive, bringing together a strong collection of experienced international athletes with proven ability over the half-marathon distance. With so much quality packed into the lineup, the race promises an intriguing battle in which tactics, endurance, positioning and finishing speed could all play a crucial role in determining the eventual champion.

Yet personal bests will count for little once the gun goes off. The title could ultimately be decided by patience, positioning and the ability to respond when the pace begins to rise in the closing stages. Every surge, every tactical move and every second saved could prove decisive on the road to the finish.

With Kenya, Ethiopia and Spain represented by athletes of exceptional quality, Valencia promises a high-octane men's showdown in which the leaders are likely to be separated by only a handful of seconds. The final kilometres could provide the defining moments of a race packed with speed, ambition and anticipation.

On October 25, the question will be simple: who has the strength to command the streets of Valencia and claim the coveted half-marathon crown?

 

April 19, 1982. The Boston Marathon unfolded under unusually warm, sunny conditions, and by the closing stages, the race had become a private battle between two very different American runners: Alberto Salazar, already one of the biggest names in distance running, and Dick Beardsley, the Minnesota runner who had emerged as a serious marathon contender.

For roughly nine miles, from the Newton Hills toward the finish, Beardsley did much of the leading, with Salazar tucked close behind. Neither man could shake the other. They ran deep into Boston locked together, trading surges and refusing to surrender an inch as the crowds along the course grew louder.

Salazar finally made his decisive move with less than a mile remaining. He opened a small gap, but Beardsley refused to disappear. The Minnesota runner chased him through the final streets, closing again as they approached the finish.

Then came the final sprint.

Salazar held his form and reached the finish first in 2:08:52, with Beardsley only two seconds behind in 2:08:54. It was an extraordinary result: both men broke 2:09 in the same Boston Marathon, and both shattered the previous course record.

The race became known as the “Duel in the Sun,” and it remains one of the most celebrated head-to-head battles in Boston Marathon history. Beardsley had not won, but his performance established him as one of America's elite marathoners.

For Salazar, however, victory came at an enormous physical cost. Immediately after crossing the finish line, he collapsed and required emergency treatment, including several litres of intravenous saline. The combination of heat, dehydration and an all-out effort had pushed his body to the limit.

Salazar's marathon career would never again produce quite the same kind of performance. His celebrated 1981 New York City Marathon victory had produced what was initially considered a world record, although the course was later found to be short. His Boston triumph therefore became one of the defining victories of his career.

Beardsley's story would take an even more difficult turn. Injuries disrupted his career, and after returning to the highest level, he suffered a devastating farm accident in 1989. Further accidents, surgeries and severe physical pain followed, eventually leading to a long battle with painkiller addiction.

He eventually overcame that struggle and transformed the darkest chapters of his life into a story of recovery, resilience and redemption.

That is what makes the 1982 Boston Marathon more than a two-second victory.

For one extraordinary afternoon, Salazar and Beardsley produced a marathon duel in which neither man was willing to give way. One crossed the finish line first. The other finished only two seconds behind him.

Two seconds separated them at Boston. Decades later, their legendary duel remains one of the greatest chapters in marathon history.