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.

Some victories are measured by finish times. Others are defined by the obstacles overcome simply to reach the starting line.

For American Paralympic swimmer Ali Truwit, completing the New York City Marathon represented far more than covering 26.2 miles. It was the culmination of an extraordinary journey of survival, resilience, and unwavering determination that began with a life-altering shark attack just two years earlier.

On a crisp November morning in 2025, Truwit crossed the iconic finish line wearing a carbon-fibre running blade, fulfilling a promise she had made while recovering in a hospital bed after losing her lower left leg. The emotional milestone marked another remarkable chapter in one of the most inspiring comeback stories in modern sport.

The road to that unforgettable finish began only days after Truwit celebrated a major personal achievement. In May 2023, she completed her first marathon in Copenhagen alongside her mother. Just ten days later, while enjoying a graduation trip to Turks and Caicos with former Yale swimming teammate Sophie Pilkinton, tragedy struck.

While the pair were snorkelling, a shark attacked Truwit, severely injuring her left leg. Displaying remarkable courage, the two swam approximately 55 metres back to their boat, where Pilkinton—then a medical student—quickly applied a tourniquet that stopped the bleeding and ultimately saved Truwit's life.

Doctors were forced to amputate her lower left leg on her 23rd birthday.

Even in the darkest moments of recovery, Truwit's determination never disappeared. Reflecting on having recently completed her first marathon, she joked with one of the first responders that at least she had managed to run a marathon before the attack. The responder's simple but powerful reply would remain with her throughout rehabilitation: "You'll run another one."

Those words became a source of hope during the long and demanding road back.

Only weeks after surgery, Truwit began learning to walk on a prosthetic limb before gradually returning to the swimming pool. The process was anything but straightforward. The water that had once been her sanctuary became a source of painful memories, yet she refused to allow fear to define her future.

Her relentless work ethic soon produced extraordinary results.

Less than 16 months after the attack, Truwit represented the United States at the Paris 2024 Paralympic Games, producing a sensational performance to claim both silver and bronze medals. Standing on the Paralympic podium was a powerful reminder of how far she had come in such a short period, and she dedicated those achievements to everyone who had helped save her life.

Still, another dream remained unfinished.

The New York City Marathon carried deep personal significance. It was not merely another endurance event but a symbolic return to the city where her life had changed forever. On November 2, 2025, she lined up in Staten Island accompanied by 13 family members and close friends, all proudly representing her nonprofit foundation, Stronger Than You Think. Among them was Pilkinton, the friend whose quick thinking had preserved her life on that unforgettable day in the Caribbean.

Together, they covered every mile of the marathon before celebrating an emotional finish that Truwit later described as being "over the moon."

Completing a marathon on a carbon-fibre running blade presents challenges far beyond those faced by able-bodied runners. The prosthetic demands greater strength from the hips, core, and remaining leg while requiring exceptional balance, coordination, and endurance. Truwit's preparation combined months of disciplined training, patience, and mental resilience as she effectively taught herself how to run again.

Her story extends well beyond medals and marathon finishes.

Inspired by her own recovery, Truwit founded Stronger Than You Think, a nonprofit organisation dedicated to helping individuals overcome physical and financial barriers following limb loss. Recognising that sports prosthetics can cost tens of thousands of dollars and are often not covered by insurance, the foundation provides financial assistance for prosthetic devices, supports water-safety education, and promotes opportunities within Paralympic sport.

The organisation has already helped provide more than 11 prosthetic limbs, delivered nearly $200,000 in direct support, and funded over 4,000 hours of water-safety lessons benefiting more than 700 young people.

Throughout her journey, Truwit has remained refreshingly honest about the emotional challenges that continue to accompany recovery. She has openly acknowledged that healing is an ongoing process and that grief can still come in waves. Rather than portraying an effortless comeback, she has demonstrated that resilience is built through persistence, even on the hardest days.

Her remarkable transformation resonates far beyond elite sport. While few people will ever experience the trauma she endured, countless runners and athletes understand the frustration of injury, disappointment, or rebuilding after adversity. Truwit's journey serves as a powerful reminder that recovery is rarely linear and that courage is often measured by the willingness to keep moving forward despite uncertainty.

Now looking ahead to the Los Angeles 2028 Paralympic Games, Truwit continues to redefine what is possible. She is no longer known simply as the swimmer who survived a shark attack. She has become a Paralympic medallist, marathon finisher, advocate, and symbol of resilience whose story continues to inspire athletes around the world.

Her journey proves that while life can change in an instant, so too can the strength of the human spirit. Sometimes the greatest triumph is not returning to the person you once were, but discovering someone even stronger than you ever imagined possible.

Sprint and hurdles superstar Sydney McLaughlin-Levrone has entered an exciting new chapter in her remarkable life, welcoming her first child with husband Andre Levrone. The four-time Olympic champion and women's 400m hurdles world record holder announced the birth of their daughter, Savannah Michelle Levrone, who was born on Sunday, July 12, 2026.

The couple shared the joyful news with an emotional message celebrating the arrival of their daughter and expressing gratitude to everyone who supported them throughout the pregnancy. Sydney described Savannah as "our blessing and our joy," while expressing excitement and faith for the future that lies ahead for their growing family.

The announcement marks a deeply personal milestone for one of the most accomplished athletes of her generation. Renowned for redefining the women's 400m hurdles through a succession of record-breaking performances, McLaughlin-Levrone now embraces a new role beyond the track as a mother.

The timing of the announcement adds another layer of significance. Just days earlier, Sydney reflected on the 10th anniversary of qualifying for her first Olympic Games at only 16 years old—a breakthrough that launched one of the most decorated careers in modern athletics. Ten years later, her journey has come full circle with another life-changing milestone, underscoring that her greatest moments continue to extend beyond sporting success.

The arrival of Savannah Michelle Levrone has been met with an outpouring of congratulations from athletes, fans, and the wider sporting community, who have celebrated the couple as they begin this new chapter together. As Sydney McLaughlin-Levrone steps into motherhood, the athletics world will undoubtedly continue to follow her inspiring journey—both on and off the track.

Ethiopia's Tsige Gebreselama produced one of the standout road running performances of the season on Sunday, storming to victory at the prestigious Boilermaker Road Race 15K in Utica, New York, with a sensational course record of 47:29.

From the opening kilometers, Gebreselama controlled the race with remarkable composure and precision, maintaining a relentless pace that ultimately erased the previous course record and secured one of the fastest performances ever recorded on the historic course. Her commanding display further reinforced her reputation as one of the world's leading road and distance runners.

The Ethiopian celebration continued as Melknat Wudu crossed the finish line in second place in 47:44, completing a dominant one-two finish for her country. Kenya's Priscah Cherono claimed third in 48:14 after a determined effort, rounding out a world-class podium in a race featuring some of the finest distance runners on the international circuit.

The battle behind the podium remained fiercely competitive. Kenya's Everlyn Kemboi finished fourth in 48:28, narrowly ahead of compatriot Selah Busienei, who clocked 48:31 for fifth. Ethiopia's Netsanet Desta and Alem Nigus Tsadik followed in sixth and seventh respectively, while Kenya's Mercy Cherono secured eighth place.

American athletes also delivered encouraging performances on home roads. Veteran Stephanie Bruce finished ninth in 50:40, with Jackie Gaughan completing the top ten in 51:02 to cap a strong showing for the host nation.

Boilermaker Road Race 15K – Women's Top 10 Results

1. Tsige Gebreselama (Ethiopia) – 47:29 (Course Record)

2. Melknat Wudu (Ethiopia) – 47:44

3. Priscah Cherono (Kenya) – 48:14

4. Everlyn Kemboi (Kenya) – 48:28

5. Selah Busienei (Kenya) – 48:31

6. Netsanet Desta (Ethiopia) – 48:46

7. Alem Nigus Tsadik (Ethiopia) – 48:48

8. Mercy Cherono (Kenya) – 50:23

9. Stephanie Bruce (United States) – 50:40

10. Jackie Gaughan (United States) – 51:02

The women's race combined exceptional depth with remarkable speed, as several athletes broke the 49-minute barrier in a contest that showcased the global strength of elite road running. Gebreselama's record-breaking run now stands as a new benchmark in the rich history of the Boilermaker 15K, adding another memorable chapter to one of the United States' most celebrated road races.

Kenya's Alex Matata delivered a sensational performance to claim the men's title at the prestigious Boilermaker Road Race 15K in Utica, New York, producing a dominant run that underlined his growing reputation as one of the world's finest road racers.

Matata surged to victory in an outstanding time of 42:24, mastering the demanding course with a display of strength, speed, and tactical brilliance. His commanding performance secured a memorable triumph in one of the United States' most celebrated road races, adding another significant international victory to his career.

Kenya's success was further highlighted by Kiprono Sitonik, who produced an equally impressive run to finish second in 42:53, completing a remarkable one-two finish for the East African nation. South Africa's Adam Lipschitz rounded out the podium after clocking 43:14 to claim third place following a determined effort.

The race featured a highly competitive international field, with American athletes Reid Buchanan and Hillary Bor finishing fourth and fifth respectively, while another Kenyan, Victor Shitsama, added to his country's strong showing by taking sixth place.

Matata's victory once again showcased Kenya's enduring strength in global road racing, as its athletes continued to dominate major international competitions through exceptional endurance, tactical awareness, and relentless finishing speed. His performance in Utica not only thrilled the spectators lining the streets but also reinforced the depth of Kenyan distance running on the world stage.

Men's Top 10 Results – Boilermaker Road Race 15K

1. Alex Matata (Kenya) – 42:24

2. Kiprono Sitonik (Kenya) – 42:53

3. Adam Lipschitz (South Africa) – 43:14

4. Reid Buchanan (United States) – 43:38

5. Hillary Bor (United States) – 43:40

6. Victor Shitsama (Kenya) – 44:02

7. Futsum Zienasellassie (United States) – 44:32

8. Charlie Sweeney (United States) – 44:37

9. Sam Lawler (United States) – 44:54

10. Tyler Berg (United States) – 45:08

With another major road racing title added to his résumé, Alex Matata continued his impressive 2026 campaign while reinforcing his status as one of the leading names on the international road racing circuit. The Boilermaker 15K once again delivered a high-quality contest, with athletes from across the globe producing memorable performances in one of the United States' most prestigious road races.

Eliud Kipchoge's remarkable World Tour continued on Brazilian soil as the Kenyan marathon icon completed the New Balance 42K Porto Alegre Marathon, crossing the finish line in 2:18:39 to place 12th overall during the second stop of his ambitious seven-continent global running tour.

Competing against a strong international field, the two-time Olympic marathon champion displayed the resilience and determination that have defined his legendary career. While the result was not among the victories that have made him one of the greatest marathon runners in history, Kipchoge once again demonstrated the unwavering commitment that continues to inspire athletes and fans across the globe.

Morocco's Zineddine Ouria claimed victory in a superb 2:08:49, with Kipchoge finishing 9 minutes and 50 seconds behind the race winner after navigating the demanding course in Porto Alegre.

Kipchoge began the race with controlled and confident pacing, reaching 5km in 15:34 before passing the halfway mark in 1:05:07. As the race entered its decisive stages, the pace gradually slowed, but the veteran marathoner pressed on with characteristic determination, completing the 42.195-kilometre challenge in 2:18:39.

For many, the story will be told through the finishing position. But for those who truly understand greatness, this journey is about far more than medals, records, or podium finishes. Kipchoge's World Tour is a celebration of the sport itself—an opportunity to connect with runners across every continent, inspire the next generation, and continue living by the philosophy that has become synonymous with his career: "No Human Is Limited."

The Brazilian appearance also carried added significance, coming shortly after Kipchoge was permanently honoured in Porto Alegre with his footprints unveiled at the entrance of Parque Harmonia—a lasting tribute to his extraordinary impact on distance running and his enduring legacy in the sport.

Once a champion. Forever an inspiration. Legends do not stop inspiring when the victories become fewer; they inspire because they never stop showing up. Through every stride, every finish line, and every challenge embraced, Kipchoge continues to prove that true greatness is measured not only by what an athlete wins, but by the lives they touch along the way.

With the second stop of his World Tour now complete, Kipchoge will turn his attention to the next chapter of his global adventure when he lines up at the Melbourne Marathon in Australia this October. Wherever he races, millions will once again follow the journey of a man whose legacy extends far beyond the stopwatch.