Running News Daily

Research and experts explain all the advantages you gain from going for a run, including the physical and mental.

Despite what you may have been told, running has no cut-off age. You don’t have to slow down once you hit a particular milestone or switch to low-impact exercise. Running isn’t too hard on an older body, and, no, it won’t wreck your knees. 

In fact, the list of running benefits for seniors spans the physical, mental, and social. To highlight some of the most compelling reasons for running well into your golden years, we asked coaches, trainers, and healthcare professionals who work with an older population for their takes. Read on to learn why some of your best miles may be ahead of you.

1. Supports Heart Health

As you age, your risk for cardiovascular disease increases as performance and health-related factors like cardiac output (or the volume of blood your heart pumps per minute), maximal oxygen uptake (a.k.a. VO2 max), and maximum heart rate wane. But research shows that exercise can help decrease your risk of heart disease—and the more active you are, the lower your risk.

“Running won’t stop the decline, and it isn’t for everyone. But done correctly and safely by engaging in a program designed specifically for seniors, it provides a way to slow and mitigate these inevitable declines,” Hiroyuki “Mike” McKnight, coach and founder of Running Workx, a program that specializes in training older adults, tells Runner’s World. “Running consistently over time with higher endurance levels makes the heart stronger and more efficient, especially for those who have been living more sedentary lifestyles during their older adult years.”

Because it’s an aerobic activity, running can improve the heart’s stroke volume (or the amount of blood pumped out of the heart with each contraction), encourage the formation of new blood vessels, and increase the number and size of mitochondria or the “powerhouse” of the cells that help you produce energy.

2. Improves Breathing Function

Lung function, which basically means how well a person breathes, peaks in your 20s and starts to decline around age 35. Combined with age-related sarcopenia (muscle loss and atrophy) of the breathing muscles, namely the diaphragm, can make breathing more difficult and render you more susceptible to respiratory infections, like the flu and pneumonia. 

Research shows that moderate to high-intensity exercise, like running, may improve pulmonary function in seniors. A randomized clinical trial involving 45 people, published in Perceptual and Motor Skills, found that participants over 75 who engaged in moderate aerobic activity showed improved forced vital capacity (FVC, a marker of pulmonary health) after a 10-week exercise program. Seniors who performed high-intensity exercise for the same period of time showed improved FVC and forced expiratory volume in one second (FEV1.0, an additional pulmonary health marker). Meanwhile, the sedentary control group showed no improvements. 

3. Increases Bone Density

When it comes to bone density, running is a bit of a double-edged sword. Robert Linkul, C.S.C.S., owner of Training the Older Adult, is quick to point out that the high-impact nature of running may not be advisable for deconditioned seniors with bone density issues. Doing too much too soon could lead to shin splints and other micro-fractures, he warns.

That said, an appropriately progressive training plan that slowly ramps up to running can help improve conditions like osteopenia and osteoporosis. “Ground impact is beneficial, big time,” he says. “You’re getting anywhere between three to six times your bodyweight with ground impact when you’re leaving the ground when you’re striding on a run.”

Todd Buckingham, Ph.D., professor of movement science at Grand Valley State University in Allendale, Michigan, also lists “bone strengthening” among the biggest benefits to senior runners, as it has real implications for quality of life and long-term health outcomes. 

Buckingham notes that falls are among the leading causes of injury and injury death for seniors, and hip fractures are associated with elevated mortality. “Increasing the bone density of the hip can help prevent those fractures from occurring,” he says. “Running also strengthens the muscles of the lower body and helps improve balance, so you’ll be less likely to fall in the first place.” 

4. Boosts Mood

A run is the ultimate mood booster, especially for older individuals who may be at greater risk for depression. “It’s hard to quantify, but in my experience on the ground, I see running providing seniors with a positive mechanism to cope with the everyday stresses of life,” McKnight says. “Whether it’s before the day starts or at the end of a tough day, there’s nothing like a good run outside to take one’s mind off things and create an environment to enjoy the moment.” 

Running also creates opportunities for social interaction through running groups, clubs, coaching, and running-related events. Seniors who run may find that they have more chances to connect with others and therefore are better able to avoid isolation, which, according to a longitudinal study published by the Journal of the American Geriatrics Society, can significantly increase an individual’s risk of dementia. 

5. Promotes Self-Efficacy

In her work, Colleen Brough, D.P.T., assistant professor of rehabilitation and regenerative medicine at Columbia University Irving Medical Center in New York City and director of Columbia RunLab, witnesses firsthand the physiological benefits that running can afford seniors. “We observe improved lipid profiles for those with cardiovascular disease, optimized metabolism—especially helpful for those struggling with obesity—and improved glycemic control in those new runners who have diabetes,” she says. 

But what’s perhaps equally impactful is how running can improve older adults’ self-esteem and self-efficacy, or believing in one’s own capabilities. “In a world of unrealistic standards set by choreographed social media images that often disregard those of us post-40, self-efficacy is more important than ever,” Brough explains. 

Running allows seniors to challenge themselves, achieve goals, and try again when they miss the mark. “Frankly, even a bad run that’s been completed provides an immediate sense of accomplishment and satisfaction along with a big dose of stress relief,” Mcknight says. 

6. Extends Lifespan

Considering running’s myriad physical and mental health benefits for seniors, it’s no surprise that hitting the road (or the tread) may help you live longer and with fewer disabilities. 

Case in point: According to a 2023 International Journal of Environmental Research and Public Health study, adults who spend a minimum of 75 minutes a week jogging or running have longer telomeres—which are a part of chromosomes and known to shorten with age—than those who don’t exercise. Telomeres are better predictors of biological age than chronological years, according to the research.

Also, according to the American College of Cardiology, even running one or two times a week, for a total of less than 51 minutes, fewer than six miles, and slower than 6 miles per hour was associated with a lower your risk of dying compared to those who do not run. 

That also shows that if you are a lifelong athlete, you don’t have to maintain your pace or distance to benefit from running. 

Safety Considerations for Senior Runners

As with runners of any age, seniors new to the sport should (once they get a doctor’s approval) start slow. “I suggest newbie runners initiate their training with a walking protocol, which more easily transitions them to a new running program,” Brough says. “Depending on initial walking tolerance, this might look like five to 10 minutes of sustained, brisk walking three to four times per week for two weeks.” She suggests gradually working up to 20 minutes before incorporating brief running intervals. 

If you have the time and resources, it’s worthwhile to work with a run coach. “As little as one or two sessions can be a game-changer for people,” Linkul says. A running professional will not only help you optimize your form for performance and safety, but they can also customize a training plan that aligns with your goals, experience, and fitness level. 

Finally, stay on top of your medical appointments and listen to your doctor, as there are some contraindications to running—and not just for seniors. “Definitely don’t run if you recently experienced a myocardial infarction or change in heart medication, have congestive heart failure, unstable angina, uncontrolled hypertension, or uncontrolled glycemic levels,” Brough says. 

Individuals with controlled high blood pressure, a history of heart disease, or circulatory problems may benefit from running, she says, but they must be closely monitored by a healthcare professional.

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.