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.

The prospect of seeing one of athletics' biggest stars back on the track is growing stronger, with Jakob Ingebrigtsen reportedly targeting a return to competition later this summer following his recovery from Achilles tendon surgery.

According to comments made by his agent, Daniel Wessfeldt, in an interview with Norwegian media, the double Olympic champion could make his long-awaited comeback at one of three major European meetings in July. The leading options under consideration are the Monaco Diamond League on July 10, the Hungarian Athletics Grand Prix on July 14, and the London Diamond League on July 18.

For athletics fans, the possibility of Ingebrigtsen lining up in London would add another layer of excitement to an already highly anticipated Diamond League meeting. The Norwegian middle-distance sensation has become one of the sport's most dominant figures in recent years, collecting Olympic, world and European titles while consistently rewriting record books.

His 2026 campaign was put on hold after he underwent surgery on his Achilles tendon earlier this year, forcing him to focus on rehabilitation rather than competition. Since then, questions have surrounded when the 24-year-old would be ready to return to racing.

The latest update suggests that decision will largely depend on how his training progresses over the coming weeks. If recovery continues according to plan, July could mark the beginning of his return to elite competition ahead of the latter stages of the season.

A comeback at either Monaco, Budapest or London would immediately place Ingebrigtsen back among the sport's biggest storylines. Each meeting is renowned for producing world-class performances, and any appearance by the Norwegian would attract significant attention from fans eager to see how quickly he can regain top form after his injury setback.

While no final decision has been confirmed, the signs are increasingly positive. After months away from competition, Jakob Ingebrigtsen appears to be edging closer to a return, with London's Diamond League meeting emerging as one of the most intriguing possibilities on his road back to the track.

Should his recovery continue smoothly, athletics could soon welcome back one of its brightest and most influential stars.

What should have been the defining moment of Emad Bashir-Mohammed's young running career instead turned into one of the most talked-about controversies in American road racing this year.

The 23-year-old crossed the finish line first in the men's citizen's race at the prestigious Bolder Boulder 10K on Memorial Day in Colorado, stopping the clock at an impressive 29:50. His performance was not only a commanding victory but also one of the fastest winning times ever recorded in the event's long and celebrated history. Bashir-Mohammed finished eight seconds clear of his nearest challenger and appeared to have secured a breakthrough triumph.

For nearly two hours, he was the undisputed winner.

Then everything changed.

Race officials announced that Bashir-Mohammed had been disqualified after determining that he had started in the wrong wave. According to Bolder Boulder regulations, he had been assigned to the AA wave but lined up with the faster A wave, which began earlier. Event rules allow runners to move backward into a slower wave, but prohibit athletes from advancing into a faster one.

As a result, Bashir-Mohammed's victory was erased from the record books.

The citizen's title was subsequently awarded to Nickolas Scudder, who crossed the line second in 29:58. The promotion handed Scudder back-to-back citizen's race victories, while Bashir-Mohammed was left to grapple with the disappointment of losing a win he believed he had earned on the road.

The disqualification has since ignited widespread debate across the running community.

Bashir-Mohammed maintains that he did not intentionally violate the rules. He claims that after collecting his AA bib, he spoke with race personnel and was permitted to start with the A wave after presenting evidence of his recent performances. In a statement shared after the race, he expressed frustration over the decision, arguing that his goal was simply to compete against the strongest field available and produce the fastest time possible.

Race organizers, however, stood firmly behind their ruling. Officials stated that wave-assignment regulations are clearly communicated in pre-race information and reiterated during packet collection. They also noted that hundreds of participants are disqualified each year for moving into faster start groups, emphasizing that consistent enforcement is necessary to maintain fairness for all competitors.

The incident has divided opinion among runners and fans alike. Some believe the rules must be applied equally regardless of an athlete's finishing position, arguing that wave assignments are a fundamental part of race organization. Others feel the punishment is harsh, particularly if Bashir-Mohammed genuinely received approval to move up before the start.

What remains undisputed is the quality of his performance. On the roads of Boulder, Bashir-Mohammed demonstrated the fitness and speed required to outrun the field by a significant margin. Yet in road racing, crossing the finish line first is only part of the equation. Compliance with race regulations carries equal weight.

For Bashir-Mohammed, the day will be remembered as a painful lesson in the fine margins that can define elite competition. A remarkable run delivered a memorable victory, but a dispute over wave placement ultimately overshadowed the achievement, leaving behind a controversy that continues to fuel discussion throughout the running world.

A fast race, a costly administrative error, and a debate that may linger long after the finish-line tape has been packed away.

The men's 100 metres at the 2026 Rome Diamond League is shaping up to be one of the most anticipated sprint races of the season, with an exceptional field featuring some of the fastest men in the world.

Scheduled for Thursday, June 4, at the iconic Stadio Olimpico in Rome, the race will bring together reigning stars, established champions and emerging talents in a contest that promises fireworks from the moment the gun goes off.

Kenya's Ferdinand Omanyala headlines a world-class lineup that includes American sprint sensation Noah Lyles, Botswana's Olympic champion Letsile Tebogo, Jamaica's explosive Ackeem Blake, South Africa's ever-consistent Akani Simbine and Italy's hometown hero Lamont Marcell Jacobs. With personal bests ranging from 9.77 to 9.97 seconds, the field is packed with athletes capable of producing something special on the Diamond League stage.

Omanyala, the African record holder with a blistering personal best of 9.77 seconds, arrives in Rome eager to continue his strong early-season form and prove he can challenge the very best on the global circuit. The Kenyan star has built a reputation as one of the fastest starters in world sprinting and will be looking to make a statement against an elite field.

Standing in his way is world champion Noah Lyles, whose personal best of 9.79 seconds places him among the fastest athletes in history. The American remains one of the sport's biggest attractions and will be determined to add another Diamond League victory to his impressive résumé.

The race also marks a major test for Olympic champion Letsile Tebogo. The Botswanan star has rapidly become one of athletics' most exciting talents, while Ackeem Blake continues to establish himself as a serious contender on the international sprint scene.

Adding further intrigue is the presence of Italy's Lamont Marcell Jacobs. Competing on home soil, the Tokyo Olympic champion will enjoy passionate local support as he seeks to deliver a memorable performance in front of the Roman crowd.

South Africa's Akani Simbine, Cameroon's Emmanuel Eseme, Great Britain's Jeremiah Azu and rising American talent Jordan Anthony complete a field that boasts remarkable depth and quality.

Men's 100m Entry List – Rome Diamond League 2026

Ferdinand Omanyala (Kenya) – PB: 9.77

Noah Lyles (USA) – PB: 9.79

Lamont Marcell Jacobs (Italy) – PB: 9.80

Akani Simbine (South Africa) – PB: 9.82

Letsile Tebogo (Botswana) – PB: 9.86

Ackeem Blake (Jamaica) – PB: 9.88

Jordan Anthony (USA) – PB: 9.91

Emmanuel Eseme (Cameroon) – PB: 9.96

Jeremiah Azu (Great Britain) – PB: 9.97

With multiple national record holders, global champions and Olympic medal contenders sharing the same start line, the Rome Diamond League men's 100m could deliver one of the fastest races of the year. For sprint fans around the world, all eyes will be on Rome as a stellar cast battles for supremacy over athletics' blue-riband distance.

Audrey Werro announced her arrival as one of the early stars of the 2026 outdoor season with a commanding victory in the women’s 800 metres at the Rabat Diamond League, producing a performance that exceeded even her own expectations.

The Swiss middle-distance talent surged to victory in a brilliant 1:56.56, breaking the meeting record and delivering one of the fastest times recorded worldwide this season. In a race packed with quality, Werro displayed exceptional composure, confidence, and finishing strength to separate herself from the field and stamp her authority on the event.

What made the performance even more remarkable was the athlete's surprise at the level she had already reached so early in the campaign.

"I was not expecting such a strong start to the season," Werro admitted after the race.

The race unfolded at a relentless pace, but Werro remained perfectly positioned throughout. As the athletes approached the bell lap, she glanced at the clock and immediately sensed something special was within reach.

"When I saw the time at the bell, I felt really confident," she said. "I'm really happy with the Meeting Record and looking forward to the rest of the season."

Her confidence proved justified. Maintaining her rhythm over the final 400 metres, Werro powered down the home straight to secure the victory and rewrite the Rabat meeting record books in the process.

The performance sends an early warning to her rivals ahead of a season that promises major championships and high-profile Diamond League battles. Beyond the record-breaking time, Werro's display highlighted her growing maturity as a racer, combining tactical awareness with impressive speed and endurance.

With the outdoor season only beginning, the 1:56.56 clocking suggests that even faster times could be on the horizon. If Rabat is any indication, Audrey Werro may be poised for the biggest season of her career.

Her emphatic victory in Morocco was more than just another Diamond League win—it was a statement of intent from an athlete determined to challenge the world's best throughout 2026.

The city of Boston is set to welcome back one of its most celebrated champions as Kenya’s Sharon Lokedi headlines a world-class field for the 2026 B.A.A. 10K presented by Mass General Brigham Cancer Institute on June 21.

Fresh from another remarkable victory at the Boston Marathon in April, Lokedi returns to the streets of Boston and Cambridge carrying both momentum and confidence as she aims to defend the title she captured in dominant fashion last year.

The two-time Boston Marathon champion has developed a special connection with the historic race city. In 2025, she produced a course-record performance of 2:17:22 to win the Boston Marathon before returning this year to claim another victory in 2:18:51, the second-fastest winning time in the event’s storied history. Her success has cemented her status as one of the premier road runners in the world.

Lokedi will be making her first competitive appearance since her marathon triumph and arrives as the reigning B.A.A. 10K champion after clocking 31:39 over the challenging 6.2-mile course in 2025.

“Boston has become a very special place for me,” Lokedi said ahead of the race. “The atmosphere created by the fans and the community is unlike anywhere else. I’m excited to return and give everything I have to defend my title.”

The women’s race promises to be highly competitive. American Olympian Rachel Smith, who finished second at the Boston 5K in April, leads the domestic challenge. Kenya’s strong contingent includes African 10,000m champion Gladys Kwamboka, former B.A.A. 10K runner-up Stacy Ndiwa, and experienced road racer Viola Cheptoo. British Olympian Jessica Warner-Judd adds further international depth to a field packed with proven performers.

The men’s race is equally impressive, featuring elite athletes from 13 nations.

Ethiopia’s Dawit Seare enters as one of the leading contenders after capturing the 2025 Boston 5K title and bringing the fastest 10K personal best in the field at 27:21. Kenya will be represented by an accomplished group led by Alexander Mutiso, winner of the 2024 London Marathon and runner-up at last year’s New York City Marathon.

Patrick Kiprop also arrives in outstanding form after securing victory at the prestigious BolderBoulder 10K on Memorial Day, while Alex Masai returns looking to continue his strong record in Boston. Masai recently finished ninth at the Boston Marathon and has earned three top-ten finishes at the B.A.A. 10K.

Among the international stars making their mark is South Africa’s Adriaan Wildschutt, who makes his race debut after an impressive season highlighted by victory at the NYC Half Marathon in 59:30. Ethiopia’s Olympic bronze medallist Hagos Gebrhiwet adds further quality to the field, bringing a wealth of championship experience and previous success in Boston.

Canadian national 10K champion Andrew Alexander, two-time U.S. Olympian Hillary Bor, marathon standout Ryan Ford, and reigning USA 25K champion Andrew Colley complete a field stacked with talent and depth.

With defending champions, Olympic finalists, national champions and rising stars all converging on Boston, the 2026 B.A.A. 10K is shaping up to be one of the most competitive editions in recent memory. For Sharon Lokedi, however, the mission is simple: return to the city where she has repeatedly excelled and add another memorable chapter to her growing Boston legacy.