Running News Daily

You might listen to pump-up music while running to help you churn out the miles. But tuning into another form of sound could offer the opposite effect. Sound therapy—also known as sound baths or sound healing sessions—work to bring you into a state of calm and relieve stress. Sound baths aren’t just for savasana in yoga class, either, as the acoustic notes can offer benefits for athletes. 

Here’s everything you need to know about sound therapy and how it can help your mindset and your recovery

What is sound therapy?

While sound therapy in Western medicine is a newer practice, it’s grounded in a very long tradition. “Sound therapy is the practice of not only auditory, but also vibratory inputs to influence physiology,” says Nathan R. Handley, M.D. medical oncology and integrative medicine doctor at Jefferson Health in Philadelphia. Think of sounds like crystal bowls, chimes, light drumming, or gongs, all emitting different frequencies and working to create a relaxed mind and body experience.

Some Eastern philosophies hold that the universe arose from sound—like the “om” chanting sound. “One of the principles with Eastern medicine is that when someone is sick they can be nourished by the correct sound,” Handley says, because the specific vibrations help to bring the body back into a healthy state. Eastern medicine traditions have a deep appreciation of the mind-body connection, and an awareness that sound can quiet the mind and reduce stress, Handley explains. 

Handley uses vibro acoustic therapy in his medical practice, which is the combination of audible sound and vibration to decrease stress and promote relaxation. Transducers—which emit vibrations—can also be embedded in soft furniture so that the healing is felt as well as heard, Handley adds. “Sound therapy is really interesting because in one form or another, it has really been part of traditional healing culture for thousands of years,” he says. 

The premise of sound therapy is simple: Certain sounds are naturally meant to bring you into a state of calm, relaxation, and healing. “Sound is energy. Specific vibrations carry different energy. In Eastern medicine, different parts of the body are associated with specific energies, frequencies, and vibrations. Sound, then, is a vibrational force that can influence (and ideally harmonize) these energies,” Handley says.

What are the benefits of sound therapy?

1. Stress Relief and Improved Mood

Listening to relaxing, repetitive sounds can help your body calm down, relax, and relieve tension, and can help you focus on the present moment, says Michelle DiBlasi, D.O., chief of inpatient psychiatry at Tufts Medical Center in Boston.

In fact, research published in the Journal of Evidence-Based and Complementary Alternative Medicine in 2017 backs up the benefits of sound therapy for mood and stress. The study, which involved 62 men and women with an average age of about 50, found that following a Tibetan singing bowl meditation, participants reported reduced feelings of tension, anger, fatigue, and depressed mood. 

DiBlasi explains that sound therapy may work to reduce stress and boost mood potentially by stimulating the vagal nerve. The vagal nerve carries signals between the brain, heart, and digestive system, and is responsible for triggering a parasympathetic response, or our “rest and digest” state. When we’re in a parasympathetic state, we experience a lower heart rate and relaxed breathing, which in turn, helps the mind relax, Diblasi explains. 

2. Better Sleep Quality

You’re probably aware that a restful night’s sleep is important to feeling your best, and helping you perform better as a runner. It’s easy to fall into patterns that disrupt sleep quality, like scrolling on phones or watching TV before bed. But there’s promising research that sound therapy can help with sleep. 

This is especially true for a particular kind of sound therapy known as binaural beats. The Sleep Foundation defines binaural beats as an auditory phenomenon that occurs when listening to two different frequencies at once. “The strategy with binaural beats is to create the perception of a specific frequency by presenting two slightly different frequencies to each ear,” Handley says. 

These frequencies then influence your brain waves frequencies, which can lead to different effects, Handley explains. For example, “delta waves are associated with deep sleep; theta waves are associated with light sleep or deep relaxation; alpha waves are associated with a relaxed state, when the brain isn’t focused on anything in particular; beta waves occur during periods of alertness and engagement; and gamma waves are associated with learning, problem solving, and high-level cognition,” he says. Binaural beats tap into the frequencies of these brain waves (often delta waves) to help you find calm and sleep better.

A pilot study published in Digital Health in 2022, examining the sleep of 20 healthy participants, found that the practice of listening to 90 minutes of delta binaural beats had a positive effect on sleep quality, as shown by markers like the number of awakenings and sleep duration. Participants also reported increased sleep satisfaction after one week of listening to the binaural beats, as well as reduced anxiety and anger. 

While there are a host of remedies on the market advertised to help you sleep, a good alternative to pill therapy might just be sound therapy. “I think anything like this where you’re doing something that’s relaxing your mind and body certainly gets you ready for sleep,” Diblasi says. “It’s a great exercise to do before bed.” 

3. Pain Management and Recovery

“Sound baths and sound therapy are helpful for athletes because they can lead to the relaxation response which can be helpful for not only recovery, but also performance enhancement,” Handley adds. 

Sound meditation can also have a positive impact on perceived levels of pain. According to research published in Journal of Evidence-Based and Complementary Alternative Medicine, participants who listened to singing bowls experienced a reduction in pain and tension after the therapy. 

While the exact mechanism for this is unclear, researchers found that for many participants, mood improved while listening to the sound therapy, which could account for physiological changes in the body. In other words, when your mind relaxes, your body might follow suit.

4. Increased Heart Rate Variability 

“There is increasing evidence that sound therapy can enhance heart rate variability (HRV),” Handley says. HRV is the variation in the intervals between heart beats and can signal your adaptability. A higher HRV can indicate better cardiovascular health, stress resilience, and enhanced athletic performance, he explains.

“Because HRV indicates increased parasympathetic activation, it is indicative of better recovery and preparedness for intense training sessions,” Handley adds.

A study published in Cureus in 2023, which involved 23 participants, found that the practice of humming—considered a form of sound therapy—increased heart rate variability. The study indicates that humming can create a unique pattern of the heart’s signal, which can potentially lower sympathetic activation (our stressful state) and increase the parasympathetic tone (our relaxed state). 

What’s more, the study found that after taking part in the humming exercise, the practice increased breathing quality and consistency through increased HRV and lung function. Researchers found that the effects of humming continued to help even when the individual was not consciously doing the activity. 

How to Get Started With Sound Therapy

In order to experience the benefits of sound therapy, DiBlasi recommends listening for 30 to 90 minutes, but if you have less time, it’s still worth a listen. “If you only have 10 minutes before you go to work, or before bedtime, that could still be helpful,” she says. 

To get started with sound therapy, these five apps provide a relaxing experience. All you need to do is find a quiet, comfortable place to tune in and chill out.

1. Apple Fitness+ ($10/month or $79/year)

Beginning in 2024, Apple Fitness+ introduced a new meditation theme called Sound. While a trainer will start off the meditations, the five-, 10-, and 20-minute sessions allow you to focus in on calming tones and rhythms, with the help of gongs and singing bowls. 

2. Binaural Beats App ($3/month)

This app is exclusively designed to offer binaural beats, which you should listen to with headphones to experience the different frequencies in each ear. The app allows you to select your focus, like sleep or stress relief. 

3. Calm App (Sound Baths) ($14/month)

Users can select their focus from within the sound bath categories, including sleep, meditation, work, wisdom, and even sounds baths meant for children.

4. The Sound Bath App ($10/month)

Choose from various sound baths based on your mood and your needs. The app includes a library of more 100 options, plus eight-hour evening baths to last you through a good night’s sleep. Plus, you can tune into twice-weekly live-stream sessions, which also feature live chats with facilitators. 

5. Third Ear (free for limited use or up to $10/month)

You can choose to listen to different sounds like gongs, bowls, chimes, mantras, or binaural beats. Free sound baths range from three to five minutes, while full use of the app offers 30- to 50-minute sessions. 

Ethiopia’s Fotyеn Tesfay Haylu delivered one of the most remarkable women’s half-marathon performances ever seen on American soil on Sunday, powering to a commanding victory at the 2026 Buenos Aires Half Marathon in Argentina in 1:03:57.

Running with exceptional confidence and strength, Tesfay took control of the race and produced a superb solo performance to rewrite the event record. Her breathtaking run also carried historic significance, as she became the first woman to break the 64-minute barrier for the half marathon in the Americas, producing what is being celebrated as the fastest women’s half-marathon performance ever recorded on the continent.

The Ethiopian star was in a class of her own, crossing the finish line more than a minute clear of Turkey’s Nevin Can, who finished second in 1:05:06. Another Turkish athlete, Selin Can, completed the podium in third place with 1:05:11, as the leading trio all produced strong performances on the fast streets of Buenos Aires.

Kenya also featured prominently in the top positions, with Irene Jepchumba Kimais taking fourth in 1:06:04, followed by Sheila Chepkirui in fifth with 1:06:13. Magaret Akidor Ngathike finished sixth in 1:06:46, while fellow Kenyan Deborah Samum claimed seventh place in 1:08:32.

Brazil’s Nubia de Oliveira Silva was eighth in 1:11:13, while Argentina’s Sofia Luna and Dahyana Juarez rounded out the top 10 with times of 1:11:21 and 1:11:28, respectively.

Top 10 Women – 2026 Buenos Aires Half Marathon

1. Fotyеn Tesfay Haylu (Ethiopia) – 1:03:57

2. Nevin Can (Turkey) – 1:05:06

3. Selin Can (Turkey) – 1:05:11

4. Irene Jepchumba Kimais (Kenya) – 1:06:04

5. Sheila Chepkirui (Kenya) – 1:06:13

6. Magaret Akidor Ngathike (Kenya) – 1:06:46

7. Deborah Samum (Kenya) – 1:08:32

8. Nubia de Oliveira Silva (Brazil) – 1:11:13

9. Sofia Luna (Argentina) – 1:11:21

10. Dahyana Juarez (Argentina) – 1:11:28

For Tesfay, it was far more than a race victory. Her 1:03:57 performance was a statement of extraordinary quality, combining speed, endurance and remarkable solo running to produce a landmark result in Buenos Aires. In a race that will be remembered for years to come, the Ethiopian did not simply win—she redefined what was thought possible for women’s half-marathon running in the Americas.

Ethiopia’s Yomif Kejelcha produced one of the most extraordinary performances in road racing history on the streets of Buenos Aires, Argentina, reclaiming the half marathon world record with a sensational 56:51 performance at the 2026 Buenos Aires Half Marathon.

The former world record-holder delivered a breathtaking exhibition of speed and endurance to take 29 seconds off the previous pending mark of 57:20, set by Uganda’s Jacob Kiplimo and takes a huge chunk from his own former official world record. Kejelcha's new performance is pending the standard ratification procedures, but if officially ratified, it will return the world record to the Ethiopian star and mark another remarkable chapter in the evolution of the event. 

Kejelcha's achievement is particularly significant because the 57-minute barrier had already been broken before. Jacob Kiplimo had previously run under 57 minutes, clocking 56:42 that was not ratified demonstrating that the once-unthinkable barrier was possible. Kejelcha, however, has become the second man to run under 57-minute barrier who now returns to the top of the all-time rankings with another historic performance in Buenos Aires.

The Ethiopian's race was remarkable not only for the final time but also for the way he built his performance. He covered the opening five kilometres in 13:44 before reaching 10km in 27:18. Rather than slowing, Kejelcha accelerated through the middle stages, passing 15km in 40:39 and 20km in 54:02 as he continued to push the limits of elite road racing.

By the time he reached the finish line, Kejelcha had completed the race at an extraordinary average pace of approximately 2:42 per kilometre, producing one of the most astonishing sustained efforts ever witnessed in distance running. His stunning run sent a powerful message to the athletics world and further strengthened his status as one of the most formidable distance runners of his generation.

Behind the record-breaking champion, Ethiopia completed a dominant clean sweep of the men's podium. Tadese Worku Gebresilase claimed second place in 59:18, while Bereket Nega Batebo secured third in 1:00:17, giving Ethiopia a memorable one-two-three finish in the Argentine capital.

Kenya’s Jonathan Kipkoech Kamosong finished fourth in 1:00:20, followed by compatriot Simon Maywa in fifth with 1:00:55. Argentina’s Ignacio Erario gave the home supporters plenty to celebrate with an impressive sixth-place finish in 1:00:57, breaking the one-hour barrier in front of an enthusiastic local crowd.

Dillon Kipyeko of Kenya finished seventh in 1:01:07, with Robert Kiprop Koech eighth in 1:02:01. Mexico’s Julio Ortiz Ponce took ninth place in 1:03:17, while Colombia’s Jimmy Gómez completed the top 10 in 1:03:34.

The Buenos Aires Half Marathon will now take its place in the history books as the scene of a truly extraordinary breakthrough. For Kejelcha, this was more than just another victory. It was a spectacular return to the top, reclaiming a world record he had previously held and once again rewriting the limits of the half marathon.

The 56:51 performance remains pending ratification, but Yomif Kejelcha's run has already delivered one of the defining moments in the history of road racing.

Kenya delivered another commanding display of distance-running excellence at the Antrim Coast Half Marathon, with Isaia Lasoi leading a memorable Kenyan clean sweep of the men's podium in a race packed with world-class performances.

Lasoi emerged victorious after a thrilling battle at the front, crossing the finish line in a superb 58:26 setting a new course record. His winning performance underlined his strength and speed over the half-marathon distance, but he was made to work all the way by fellow Kenyan Daniel Mateiko, who finished just three seconds behind in 58:29 after an electrifying duel for the title.

The contest between the two leaders produced one of the standout moments of the race, with both athletes pushing deep into elite territory as they fought for victory. In the end, Lasoi found just enough to secure the win, while Mateiko's narrow defeat highlighted the remarkable depth and quality of Kenya's leading distance runners.

Vincent Kipkorir completed the Kenyan sweep, taking third place in 1:00:38 to ensure that all three places on the podium belonged to Kenyan athletes. Samwel Chebolei added further Kenyan strength to the results, finishing fourth in 1:01:01, while Amos Langat was also among the leading finishers.

The international field featured several prominent names. Australia's Jimmy Whelan produced a strong run, while Ethiopia's Yismaw Dillu featured among the front group. American marathon star Galen Rupp also delivered a notable performance, clocking 1:01:29 in another competitive outing for the experienced distance runner. Former world-class track and road athlete Edward Cheserek was also among the top finishers.

Lasoi's 58:26 victory, however, was the defining performance of the day. Together with Mateiko and Kipkorir, he gave Kenya a perfect podium and another emphatic reminder of the country's extraordinary strength in elite road running.

The Antrim Coast Half Marathon once again provided a fast, competitive stage for some of the world's finest distance runners, but when the decisive moments arrived, it was Kenya that owned the podium.

One of the most iconic milestones in the history of ultramarathon running is drawing closer, with entries for the historic 100th edition of the Comrades Marathon set to open on Tuesday, 25 August 2026.

The Comrades Marathon Association has officially announced a detailed entry process for the 2027 race, which will unfold in three stages and give runners around the world the opportunity to secure their place in what promises to be one of the most significant editions ever held of The Ultimate Human Race.

The announcement followed the official launch of the 2027 Comrades Marathon on Wednesday, 19 August, when the centenary campaign, “The Greatest Story Ever Run,” was unveiled alongside a special logo created exclusively for the landmark 100th edition.

The launch also revealed several major highlights for the Centenary Race. The historic event will take place on Sunday, 13 June 2027, and will be a Down Run, with 28,000 places available. The entry process will include a ballot, while the race will offer a record R8.919 million in prize money. Organisers have also set an ambitious goal of raising R10 million for the Amabeadibeadi charities, adding an important charitable dimension to the centenary celebrations. One of the defining moments of the launch was the unveiling of the special Centenary mark, created to commemorate this extraordinary milestone in the history of the race.

The entry process begins on 25 August at 10:00 a.m. SAST, when entries open for Green Number runners, Yellow Number runners and Amabeadibeadi charity entrants.

The next phase follows on 2 September at 10:00 a.m. SAST, when entries open for Comrades Marathon Association members. This window will remain open for 72 hours or until the available entry allocation is filled, with places offered on a strictly first-come, first-served basis.

For general entrants, the process will move to a ballot system. General entries open on 9 September at 10:00 a.m. SAST, with runners able to enter the ballot until it closes on 22 September at 4:30 p.m. SAST. The ballot draw is then scheduled to take place on 23 September.

Several other crucial dates will shape the road to the historic race. The substitution period will run from 15 to 31 March 2027, while 3 May 2027 is the final deadline for runners to submit their qualifying performances, seeding information and other required entry details.

To qualify for the 2027 Comrades Marathon, runners must complete a 42.2km marathon in under five hours between 15 June 2026 and 3 May 2027.

The journey will finally culminate on Sunday, 13 June 2027, when thousands of runners are expected to line up for the historic 100th edition of the Comrades Marathon.

The 2027 race will represent a remarkable moment for the legendary South African ultramarathon. For more than a century, the Comrades Marathon has captured the imagination of runners and spectators with its extraordinary test of endurance, determination and human spirit. Its centenary edition will celebrate the generations of athletes who have faced its demanding roads, conquered its challenges and helped build one of the world's most respected endurance events.

For runners dreaming of becoming part of this historic occasion, the road to Comrades 2027 is now clearly marked. From the opening of entries in August 2026 to race day in June 2027, every deadline will matter.

The Greatest Story Ever Run is preparing for its most historic chapter yet.

American sprint standout Sam Blaskowski is taking steps toward an international future with Poland after uncovering a powerful connection to his family's ancestral homeland.

The 23-year-old sprinter, who has established himself as one of the fastest Americans of his generation with a personal best of 9.89 seconds in the 100 metres, has begun the process of obtaining Polish citizenship with the aim of eventually representing Poland in international competition.

Blaskowski's connection to the country traces back through his great-grandparents, Franciszek and Julian Błaszkowski, who emigrated from Poland to the United States in 1905. Their journey more than a century ago has now opened an unexpected new chapter for their descendant, whose athletic ambitions could soon carry the Błaszkowski name back onto the international stage under Polish colours.

The sprinter has already received support from the Polish Athletics Association as he works through the citizenship and eligibility process. Should his transfer of allegiance be completed, Blaskowski could become a significant addition to Poland's sprint programme.

His credentials certainly make the prospect an exciting one. In addition to his sub-10-second speed over 100 metres, Blaskowski owns a personal best of 19.93 seconds in the 200 metres, demonstrating the kind of versatility that could prove valuable both individually and in Poland's 4x100m relay squad.

For Blaskowski, however, the move is about more than simply changing national colours. It represents an opportunity to reconnect with his family's heritage while pursuing his ambitions at the highest level of the sport.

With his sights set on becoming part of Poland's international sprint team and competing for relay medals, Blaskowski's journey from discovering his Polish roots to potentially representing the country of his ancestors could become one of the most fascinating allegiance stories in world athletics.

A century after Franciszek and Julian Błaszkowski left Poland for America, their family's story may now be coming full circle—this time at full sprint.