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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. 

Long before he became the fastest man in history, before the Olympic gold medals, world records, and global superstardom, Usain Bolt was simply a gifted teenager with extraordinary speed and limitless potential. In 2002, on the track at Kingston's National Stadium in Jamaica, the world witnessed the first chapter of a story that would forever change athletics.

At just 15 years old, Bolt lined up for the men's 200 metres at the World Junior Championships with the weight of expectation resting on young shoulders. Competing before a passionate home crowd, the Jamaican prodigy produced a performance that instantly captivated the athletics world. Crossing the finish line in 20.61 seconds, he became the youngest athlete ever to win the men's 200m title at the championships.

It was far more than a gold medal. It was the moment the world realised that a once-in-a-generation talent had arrived.

Bolt's victory in Kingston marked the beginning of one of the greatest careers in sporting history. Over the years that followed, he rewrote the record books, dominated the Olympic Games and World Championships, and transformed sprinting into a global spectacle through his breathtaking speed, infectious personality, and unrivalled confidence. His legacy continues to inspire young athletes across the globe, many of whom dream of following the same path he once began as a teenager.

This week, that dream comes alive once again as the World Athletics U20 Championships take centre stage at the iconic Hayward Field in Eugene, Oregon. The venue has already witnessed the birth of future superstars. In 2014, it was where Britain's Dina Asher-Smith and Uganda's Joshua Cheptegei captured their first global titles, launching careers that would later produce world championships, Olympic medals, and lasting legacies in athletics.

Twelve years later, another generation arrives in Eugene hoping to create its own defining moment.

Among the brightest young talents is Great Britain's Jake Odey-Jordan, the 200m bronze medallist from Lima who now owns the European U20 100m record after an astonishing 10.01-second performance. He enters the championships eager to build on his growing reputation as one of Europe's most exciting young sprinters.

The United States will look to Tate Taylor, who has already made history as the first American high school athlete to break the 20-second barrier for the 200 metres. Fresh from a Diamond League victory in a sensational 19.75 seconds, he arrives in Eugene carrying the momentum of one of the most remarkable junior seasons ever recorded.

Jamaica, the nation that introduced the world to Usain Bolt, will once again have high hopes through Shanoya Douglas. The talented sprinter has established herself as one of the championship's leading contenders after producing lifetime bests of 10.98 seconds for the 100m and 22.11 for the 200m this season.

History has repeatedly shown that the World U20 Championships are far more than a junior competition. They are often the first chapter in the careers of future Olympic champions, world record holders, and global icons. Every generation arrives with ambitious dreams, but only a select few leave having announced themselves to the world.

No one can say with certainty whether the next Usain Bolt will emerge this week. Greatness cannot be predicted, and legends are never manufactured. Yet every legendary career begins with a single breakthrough performance.

For Bolt, that defining moment came in Kingston in 2002.

Now, under the famous lights of Hayward Field, another group of gifted teenagers stands ready to chase history. Somewhere among them could be the next athlete whose name will inspire the world for years to come.

"An athlete cannot run with money in his pockets. He must run with hope in his heart and dreams in his head." More than seventy years after those words were spoken, they remain among the most powerful messages ever shared in distance running. They are often quoted as simple motivation, but behind them lies a remarkable story of sacrifice, courage, conviction, and an unwavering belief that true greatness is never measured by financial reward.

Few athletes have left a legacy as enduring as Emil Zátopek. Known around the world as "The Czech Locomotive" for his relentless determination and unmistakable running style, he redefined what was possible in endurance racing. His legendary performance at the 1952 Olympic Games in Helsinki still ranks among the greatest achievements in athletics history. In the space of just nine days, he captured Olympic gold in the 5,000 meters, the 10,000 meters, and, incredibly, the marathon—a race he had never attempted before.

Yet the world in which Zátopek competed was vastly different from today's professional athletics landscape. During the 1950s, elite sport officially operated under strict amateur rules. Olympic athletes were forbidden from accepting prize money or earning a living directly from competition, although unofficial financial arrangements existed in many sports. Zátopek himself never raced for appearance fees or lucrative prize purses. Instead, he served as an officer in the Czechoslovak People's Army, receiving a military salary while representing his country. Running brought him glory, but not personal wealth.

It was within that environment that his famous words carried genuine meaning. For Zátopek, success was never driven by the promise of money. He believed the greatest performances were fueled by hope, ambition, discipline, and the courage to pursue dreams that seemed impossible. Those qualities, rather than financial incentives, formed the foundation of lasting excellence.

With the benefit of history, his words carry even greater significance. In 1968, during the Prague Spring, Zátopek openly supported democratic reforms in Czechoslovakia. When the movement was crushed, he paid a heavy personal price for standing by his principles. He was stripped of his military rank, removed from public life, and forced into years of manual labor. The man who had once stood proudly atop the Olympic podium found himself performing physically demanding jobs, far removed from the stadiums where he had inspired millions.

His story reminds us that the values he expressed were not empty words crafted for public admiration. He lived by them, even when doing so came at enormous personal cost. His belief that hope and conviction mattered more than material rewards became evident not only in the races he won, but also in the hardships he endured with remarkable dignity.

Distance running has changed dramatically since Zátopek's era. Today's elite athletes compete in a fully professional sport where prize money, sponsorship contracts, appearance fees, and endorsement deals can be worth millions. Success on the track and roads now offers opportunities that were unimaginable during the age of amateur competition. Professionalism has transformed the sport, allowing athletes to train full-time, access world-class coaching and sports science, and build financially secure careers.

Yet despite these changes, the essence of Zátopek's message has never lost its relevance.

Every elite runner naturally hopes to earn a good living from years of dedication and sacrifice. There is nothing wrong with financial success, and the rewards available today have elevated the standard of competition across the world. But history consistently shows that money alone is rarely enough to sustain greatness. The athletes whose careers endure the longest are often those driven by an inner passion to improve, to test their limits, and to chase excellence for its own sake. Financial rewards become the result of that commitment, not the reason for it.

When competition is motivated solely by wealth, its deeper purpose can fade. But when an athlete races with genuine belief, relentless determination, and an unwavering dream, extraordinary performances often follow naturally.

That is why Emil Zátopek's words continue to resonate across generations. His legacy extends far beyond Olympic medals and world records. It lives in every runner who laces up their shoes with a goal that cannot be measured in dollars, every athlete who refuses to surrender when the race becomes painful, and every competitor who understands that the greatest victories begin long before the finish line.

The economics of distance running may have evolved beyond recognition, but the heart of the sport remains unchanged. Every athlete still arrives at the starting line carrying something far more valuable than money—hope in their heart and dreams in their head. Those invisible qualities have always been, and will always remain, the true fuel of greatness.

Winning a major championship is never just about crossing the finish line first. Behind every gold medal lies a carefully crafted race plan, and Josh Kerr's unforgettable Commonwealth Games triumph in Glasgow was a perfect example of tactical brilliance meeting extraordinary finishing speed.

While the final time of 3:54.12 for the mile will be remembered as the official result, the split times reveal a much deeper story—one of patience, precision, and devastating acceleration when it mattered most.

Kerr resisted any temptation to force the pace from the gun. Instead, he settled into a controlled rhythm, allowing the opening stages to unfold naturally. His first four 100-metre segments—14.9, 15.1, 15.3 and 15.1 seconds—brought him through 400 metres in 60.4 seconds, a measured opening that conserved valuable energy while keeping him firmly in contention.

The second lap remained equally composed. Passing 500 metres in 15.3 seconds before recording splits of 15.7, 16.2 and 15.4, Kerr reached 800 metres in 2:03.0. The pace had eased, but that was exactly where the Scottish star wanted to be. Rather than chasing early speed, he was setting the stage for a decisive finish.

Everything changed after halfway.

Kerr gradually increased the tempo with smooth, controlled acceleration. His 900-metre and 1,000-metre splits of 15.2 and 14.9 seconds signalled that the race was beginning to stretch. He then surged through 1,100 metres in 14.3 seconds before covering the next 100 metres in just 13.4 seconds to reach 1,200 metres in 3:00.8.

From there, the home crowd witnessed championship running at its finest.

Instead of fading, Kerr became even stronger. He reeled off three consecutive 100-metre splits of 13.4, 13.4 and 12.8 seconds, dismantling the field with every stride. His final 100 metres were covered in a stunning 12.5 seconds, sealing an emphatic victory and sending the Glasgow crowd into celebration.

The progression of his race was remarkable. After opening with relaxed 15-second splits, Kerr transformed the closing stages into a demonstration of world-class speed endurance. His ability to accelerate continuously over the final 600 metres highlighted not only exceptional fitness but also supreme confidence in his race plan.

Championship middle-distance racing is rarely about producing the fastest possible time from the start. More often, it rewards athletes who understand when to conserve energy and when to unleash everything they have left. Kerr executed that philosophy to perfection.

His split chart paints the picture of a runner who never panicked, never wasted effort, and saved his greatest weapon for the closing stages. It was a textbook display of patience followed by relentless aggression—a combination that turned a tactical race into a memorable Commonwealth gold medal performance.

For aspiring middle-distance runners, Kerr's Glasgow masterpiece offers an important lesson: the strongest finish often belongs not to the athlete who runs hardest from the gun, but to the one who knows exactly when to make their move. On home soil, Josh Kerr timed that move to perfection, producing a performance that will stand as one of the defining moments of the championships.

At just nine years old, Oliver Smith has achieved something extraordinary—not by chasing records or medals, but by proving that determination, compassion, and consistency can create a life-changing impact.

Hailing from Wombwell, on the outskirts of Barnsley, Oliver set himself a remarkable challenge at the beginning of the year. Rather than attempting a single marathon, he decided to complete the equivalent distance of nine marathons over several months. From January 1 to April 26, the young runner covered an incredible 380 kilometres, breaking the distance into manageable daily runs suitable for a child his age.

His routine was built on dedication. Saturdays were reserved for parkrun events, Sundays for junior parkrun, while the remaining kilometres were steadily accumulated throughout the week. Averaging approximately 3.3 kilometres each day, Oliver never lost sight of the goal that inspired every step.

The challenge carried deep personal meaning. Last summer, Oliver's father, Tom Smith, suffered a devastating health setback after losing most of the vision in one eye. Medical examinations revealed a 4-centimetre meningioma wrapped around his optic nerve, leading to a complex 12-hour operation at the Royal Hallamshire Hospital in Sheffield.

Throughout the family's difficult journey, The Brain Tumour Charity provided invaluable guidance, support, and reassurance. Grateful for the help his family received, Oliver decided he wanted to give back in the most meaningful way he could. He launched a fundraising campaign with an initial goal of raising £2,000 to support others facing similar challenges.

What followed exceeded everyone's expectations.

Oliver brought his incredible fundraising challenge to a memorable conclusion at the Mini London Marathon, finishing on the very same day his mother, Hannah Smith, completed her first-ever London Marathon. It was a fitting family celebration of courage, resilience, and perseverance.

By the time Oliver crossed the finish line, donations had soared beyond £16,500—more than eight times his original target. His remarkable achievement captured the hearts of supporters, demonstrating how one young boy's determination could unite an entire community behind an important cause.

For Oliver, however, the journey is far from over. Inspired by the overwhelming support and the difference his efforts have made, he has already begun working toward his next fundraising challenge.

His story serves as a powerful reminder that age is no barrier to making a meaningful difference. Sometimes, the greatest acts of courage are measured not by speed or distance, but by the willingness to take one small step after another for the benefit of others.

Oliver Smith's inspiring journey is more than a fundraising success—it is a testament to the strength of family, the power of kindness, and the extraordinary impact that can begin with the simplest decision to help.

Sometimes the smallest opportunity creates the greatest triumph, and Jamaica's Navasky Anderson proved exactly that with a stunning performance to capture the men's 800m title at the 2026 Commonwealth Games in Glasgow.

Less than 24 hours after scraping into the final by the slimmest of margins, Anderson produced the race of his life, surging to victory in 1:45.33 to complete one of the most remarkable comeback stories of the championships. His gold medal was not only a reward for exceptional talent but also for courage, determination, and unwavering belief when everything was on the line.

The journey to the top nearly ended in the semifinals. Locked in an intense battle with England's Max Burgin for the final qualification place, Anderson threw himself across the finish line in a dramatic dive, stopping the clock at 1:45.38. That desperate effort earned him the last available place in the final as the fastest non-automatic qualifier, keeping his Commonwealth dream alive by the narrowest of margins.

With another chance in his hands, the Jamaican made sure it counted.

In a fiercely contested final, Anderson displayed outstanding tactical awareness and patience throughout the opening stages before unleashing a devastating finishing kick down the home straight. His perfectly timed acceleration left the rest of the field with no answer as he crossed the finish line first, securing a memorable Commonwealth crown and one of Jamaica's standout victories of the Games.

Australia's Luke Boyes delivered an impressive performance to claim the silver medal in 1:45.93, while Kenya's Wyclife Kinyamal battled strongly to take bronze in 1:46.12 after another highly competitive championship race.

Anderson's unforgettable triumph will be remembered as one of the defining moments of Glasgow 2026—a powerful reminder that championships are not always won by the fastest qualifier, but often by the athlete who refuses to surrender. From a fearless dive that kept his hopes alive to a brilliant gold-medal performance less than a day later, the Jamaican wrote one of the most inspiring chapters of these Commonwealth Games.

Men's 800m Final Results

1. Navasky Anderson (Jamaica) — 1:45.33

2. Luke Boyes (Australia) — 1:45.93

3. Wyclife Kinyamal (Kenya) — 1:46.12

Navasky Anderson arrived in the final as the last man to qualify, but he left Glasgow as the Commonwealth champion—a remarkable transformation that perfectly captures the unpredictable beauty of championship athletics.