Running News Daily

“It was running or Zumba,” says James Duncan of Montreal (not his real name), when asked why he started running. Back in 2018, when he first experienced symptoms of depression and anxiety, a friend suggested he take up a new activity. He was attracted to running as an individual sport without too much pressure: “No one expects me to win, so it seemed like a good option,” he says. But Duncan quickly discovered he could do more than he thought, so he registered for his first 5k race. “It gave me a sense of achievement, some sort of purpose,” he says. “It forced me to get up on days when I just wanted to stay in bed.”

Cut to June 2020, when Duncan proudly ran his first unofficial (and entirely unplanned) half-marathon – in the middle of the night. Getting up at 3:30 a.m. after a bout of insomnia, he went out for a quick run to watch the sunrise over the St. Lawrence River, and had his first runner’s high: “It just felt good,” he says. “So I kept running.”

Is runner’s high what kept him running over the past two years? Duncan is clear: “To be honest, that’s only ever happened to me once. Running gives me a way to stop thinking about everything else for a while. When I run, I just focus on my breathing. It’s almost like meditation. And the social connections I got from being part of a running group also really helped me.”

Although thousands of people have taken up running for the first time during the pandemic, COVID has put a damper on group running, so the mental-health boost from socializing with other runners has been absent for most people over the past year. This has given rise to a particularly COVID-specific type of mental distress: loneliness. A recent Angus Reid survey found that almost a third of Canadians report suffering from loneliness and social isolation – and this figure rose 10 per cent between October 2019 and October 2020. (Those reporting that they had “a good social life” dropped from 55 per cent to 33 per cent during the same period – and there are probably a fair number of runners among those numbers.)

With the prospect of a gradual return to normality thanks to vaccination, runners are tentatively signing up for races (where they can find them) and reconnecting with their groups, while solo runners whose motivation to train never flagged are cheered by the approach of spring. Research has repeatedly demonstrated the many mental health benefits of running and exercise, and that has never been truer than now.

But running obviously isn’t a guarantee against anxiety, depression or loneliness. Runners of all levels struggle with mental health issues, while also experiencing running as a mood-booster, at least some of the time. Elite athletes like Canadian ultrarunner Rob Krar, U.S. runners Alexi Pappas, Amelia Boone and Molly Seidel have shared their experiences with anxiety, depression, obsessive compulsive disorder (OCD) and eating disorders in an effort to reduce stigma, and their candour has led to recognition of the need for dedicated support. And while mental performance coaches have for decades helped pro athletes deal with negative mental habits that impede performance, there’s a difference between mental performance and mental health; psychotherapists are only recently becoming an essential part of the team as well. This was brilliantly demonstrated in April last year as Canadian sports groups and associations united to create a dedicated mental health task force to support athletes after the postponement of the Tokyo Olympics. All of which raises the question: if elite professionals, who spend a large portion of their days training, are experiencing anxiety and depression, is exercise really as beneficial for mental health as we thought?

The relationship between running and mental health is both subtle and complex. Multiple studies have demonstrated the crucial role of exercise in well-being. Sport psychology expert, Olympian and dean of the University of Calgary’s faculty of kinesiology, Penny Werthner, says, “Movement is critical for both mental and physical health. There are physiological and neurological changes that occur when we move, when we run and become fitter.” Achieving running milestones (which, depending on the individual, may mean anything from simply getting out the door to setting a new marathon PB) can boost confidence and motivation, foster a sense of accomplishment and improve self-esteem – all of which boost mental health. But it’s only part of the picture: “I would argue that exercise and movement can always help,” says Werthner, “and it would be wise to incorporate them into a treatment plan, along with other treatments, such as cognitive behaviour therapy.”

HOW NEW RUNNERS CAN BENEFIT

If you’re a new runner who’s embraced the sport because you’ve heard of its widely touted mental health benefits, it may not be quite that simple. It may take time to build up the fitness that will allow you to reap any significant mental health benefit. (One study found that running at a moderate pace for 30 minutes produces a much higher increase in the neurotransmitters known as endocannabinoids, which researchers believe may be more responsible for running’s mood-boosting properties than endorphins, than either walking or running at maximum intensity – and it may take some time for a non-runner to be able to run continuously for 30 minutes.) Obviously, the risk for new runners is taking on too much too soon, which is likely to deprive them of any mental health benefit they might have derived from running because they are sidelined with an injury. Werthner suggests reaching out to a trainer or coach to get started in a way that’s appropriate to your fitness level and goals.

Another pitfall for new runners is that running can very easily become a chore, adding nothing to one’s mental health (and possibly compromising it). For running to make you happy, it should be carefree and liberating (as it is for Duncan). It doesn’t mean having to run a marathon – by all means, start training for a marathon if all of the following are true: you’re healthy, that goal excites you and you have support for it from the people in your life whom it may impact. Marathon training and recovery are time-consuming. Most plans recommend starting with some 5k, 10k and half-marathon races to build a base of fitness, which generally means putting off marathon training until you’ve been running for at least six months to a year. Don’t compare yourself to others you see on social media, posting about their running accomplishments, and remember that there are no shortcuts to athletic greatness – elite athletes have years of training (and plenty of failures) behind them.

Whether you start with a few minutes of running and walking or a more ambitious regimen, check in with yourself regularly. “The best gift you can give yourself is to be aware of your own needs,” says Kim Dawson, mental performance consultant and professor at Ontario’s Wilfrid Laurier University.

EXPERIENCED RUNNERS: BALANCE IS KEY

Experienced runners who decide to take on a new running goal may also be at risk of biting off more than they can chew, says Dawson, who suggests runners think carefully about the possible mental health implications of a new training plan: “Be aware of what you are sacrificing,” she says. “Choose a running program that fits your lifestyle and allows for a healthy amount of training, while giving you room for growth in other areas of your life, such as your professional development, social connections and emotional well-being.” While often challenging, running should still be fun, at least most of the time. Regularly ask yourself whether you still look forward to getting out for a run. If not, it may be time to take the intensity down a notch or find a challenge more suited to your current state of mind.

DEALING WITH INJURY

Healing an injury can be a long, emotionally difficult process that sometimes involves giving up short-term goals, such as a much-anticipated race. That is likely to have an impact on your mental health, at least in the short term. The pandemic certainly hasn’t made dealing with injury easier. Being forced to take a break from a much-enjoyed activity is hard enough; doing it without the mood-boosting brain chemicals provided by alternative forms of exercise at facilities that aren’t accessible during lockdown can make recovery that much more difficult. Once again, Dawson suggests focusing on the other areas of your life that bring you joy. It also helps to seek out a supportive friend, or possibly a mental health professional, with whom to talk about the situation.

WHEN RUNNING IS PART OF THE PROBLEM

Finding balance may be a particular challenge for pro runners, for whom training is the biggest part of their daily life. Canadian half-marathon record holder Andrea Seccafien is from Guelph, Ont. but lives and trains in Melbourne, Australia. For Seccafien, feelings of isolation during the first lockdown in 2020, when she couldn’t work out with her teammates and she was a long way from home, were compounded by anxiety about the virus. That impacted her performance, which led to further anxiety, which led to the decision to take a month-long break from the sport last May. “I so badly wanted this to be a physical problem,” Seccafien told Canadian Running in January 2021, adding that she was prepared to deal with an iron or thyroid deficiency. But healing a mental health injury is no different than healing a running injury, and the solution usually isn’t more running, but its opposite – rest. (And treatment by a trusted health professional.)

Alexi Pappas, who was raised in the U.S. but hopes to run for Greece at the Tokyo Olympics, has a similar story, which she tells in her recent book, Bravey: Chasing Dreams, Befriending Pain, and Other Big Ideas. Pappas’s mental health took a nosedive after the 2016 Olympics, where she competed in the 10,000m, setting a new national record for Greece. Instead of taking a well deserved and much needed vacation before setting new goals for the next Olympic cycle, she felt compelled to continue training. And after getting a distribution deal for her first film, Tracktown, she felt pressure to produce another film. There were also deeper psychological issues having to do with her mother’s death by suicide when Pappas was a young child, and she spiralled into insomnia and depression. It was a year before her father finally persuaded her to seek treatment, which was ultimately effective.

Professional athletes have the added pressure of having their performance tied to their livelihood, but recreational runners are not immune to overdoing it to the point of burnout. “The key,” says Dawson, “is to maintain a holistic identity. And this is valid for everyone, professional athlete or not. You are a person first, who happens to run.” It’s important to keep developing other areas of your life, which may include time with family, building a career or pursuing another hobby that you’re passionate about.

Duncan, for his part, still runs four to five times a week and regularly attends therapy sessions. “It’s not a magic pill,” he says of running. “You have to find out what works for you. But it’s definitely been an adventure. You never know where you’re going to end up.” He smiles. “Could be on a riverbank, watching the sun rise at 6 a.m. after running 21 kilometres.”

MONFORTE DA BEIRA, PORTUGAL — Three weeks after dislocating my shoulder in a fall shortly after arriving in Lisbon, I found myself looking for a goal that would keep me moving while allowing my body time to heal.

The fall resulted in a trip to the hospital and weeks of recovery with my arm in a sling. While it limited my running, it did not take away my desire to stay active.

The inspiration for my next goal came from an unexpected source. Anderson Manor recently hosted a group of nine women from Australia whose passion is hiking and trekking. Watching their enthusiasm for exploring the countryside surrounding Monforte da Beira reminded me how much there is to discover on foot. Their visit inspired me to create a challenge of my own.

I called it my Portugal Villages 100K Challenge.

The concept was simple: cover 100 kilometers on foot while connecting the villages surrounding Anderson Manor, including Monforte da Beira, Cegonhas, Malpica do Tejo, and Ladoeiro.

Unlike an organized race, there was no entry fee, no aid stations, and no spectators. But there was a finish line—100 kilometers. My goal was to reach it under my own power while exploring some of the most beautiful countryside in central Portugal.

Running was limited because of my shoulder situation. Much of the journey was completed while wearing a sling. Some sections were covered at what I call a shuffle, roughly 16 to 17 minutes per mile, while others were completed at a brisk walking pace. The objective was never speed. The objective was forward progress.

An event is an event.

Over six consecutive days, I traveled through olive groves, farmland, quiet village streets, and winding country roads. One day included my familiar Cactus Loop, a 5.25-mile route near Anderson Manor. The remaining days were primarily point-to-point journeys linking neighboring villages.

What struck me most was the beauty and simplicity of Portugal’s rural interior. There were long stretches where the only sounds came from birds, sheep, and the occasional tractor. The landscape remains largely unchanged from generations past, offering a glimpse of a slower and more peaceful way of life.

The final kilometers came on the road to Ladoeiro. Reaching 100 kilometers was my finish line. There was no official clock, no banner stretched across the road, and no cheering crowd, but the finish line was real nonetheless. Today, on a quiet road approaching Ladoeiro, my GPS showed that I had reached the 100-kilometer mark. The distance had been covered, the challenge was complete, and the finish line had been reached.

At age 78, I continue to believe that fitness is not defined by speed. Some days we run. Some days we walk. Some days we do a little of both. What matters is maintaining the habit of movement and continuing to challenge ourselves regardless of age or circumstance.

This personal challenge reminded me that setbacks do not have to stop us. They simply require us to adapt. While my shoulder continues to heal, completing this 100K journey proved that meaningful goals can still be achieved even when conditions are less than ideal.

I also came away with an even greater appreciation for the villages that surround Anderson Manor and for the simple joy of exploring them under my own power. Sometimes inspiration comes from elite athletes. Sometimes it comes from a group of travelers from Australia who simply love to walk and discover new places.

The roads connecting Monforte da Beira, Cegonhas, Malpica do Tejo, and Ladoeiro are still there. I suspect I will be traveling them again soon.

Kenya's sprint king Ferdinand Omanyala has sent a powerful message to his rivals ahead of one of the most anticipated 100m races of the season, declaring that fans should expect something special when he steps onto the track at the Rome Diamond League.

Speaking in an interview with Nation Sport ahead of the prestigious meeting in Rome, the African record holder made it clear that he is entering the race with renewed confidence and determination, insisting that the version of Omanyala the world has seen in previous seasons is no longer the same athlete.

"I am not the same Omanyala they are used to. It will be different. I promise you fireworks. The roof will blow off," he said, underlining his belief that his best performances are still ahead of him.

The Kenyan sprint sensation also reaffirmed his season-long objective of consistently breaking the coveted 10-second barrier, revealing that he is fully focused on delivering sub-10 performances throughout the Diamond League campaign.

His bold remarks have only heightened anticipation for the men's 100m showdown in Rome, where he is set to face an elite field featuring world champion Noah Lyles, Olympic champion Letsile Tebogo, and South African sprint star Akani Simbine.

The race promises to be one of the highlights of the meeting, bringing together some of the fastest men in the world in a contest that could produce exceptional times. For Omanyala, it is another opportunity to showcase his growth, challenge the very best, and strengthen his position among the global sprinting elite.

As the athletes prepare to take their marks, excitement continues to build around the Kenyan star. He has promised fireworks, and with a world-class field standing alongside him, the stage is perfectly set for a memorable night of sprinting in the Italian capital.

Whether his bold prediction comes to life remains to be seen, but one thing is certain: Omanyala is heading into Rome with confidence, ambition, and the belief that his fastest races are still ahead of him.

Olympic and world champion Winfred Yavi will step out of her renowned steeplechase comfort zone on Thursday evening as she takes on a strong women's 5000m field at the Golden Gala Pietro Mennea, the fourth stop of the 2026 Wanda Diamond League in Rome.

The Bahraini star arrives in the Italian capital carrying impressive credentials over the distance. Yavi owns a personal best of 14:41.99 and currently holds Bahrain's national record in the women's 5000m, underlining her versatility beyond the barriers that have brought her global fame.

Rome holds special memories for Yavi. The Stadio Olimpico was the scene of one of the finest performances of her career in 2024 when she produced the second-fastest women's 3000m steeplechase time in history, narrowly missing the world record. Now she returns to the Eternal City with a different challenge ahead as she looks to make her mark in one of the deepest distance races of the evening.

The 27-year-old will face a quality field featuring rising Kenyan talent Caroline Nyaga, Margaret Akidor, Ethiopia's Likina Amebaw and Hirut Meshesha, as well as fellow Kenyan Purity Chepkurui. With several proven performers on the start line, the race promises to be a fierce battle from the opening laps.

Adding further intrigue is the standard set by the event itself. The current world record of 13:58.06 belongs to Kenyan superstar Beatrice Chebet, who became the first woman in history to break the 14-minute barrier for 5000m.

Although Yavi's primary focus remains the steeplechase, her growing strength on the track has made her a genuine threat in longer flat races. Every appearance outside her signature event offers another glimpse into the remarkable range that has transformed her into one of the world's most complete distance runners.

As the lights shine on Rome tonight, all eyes will be on Yavi to see whether she can translate her championship pedigree into another memorable performance. A victory would further cement her reputation as one of the most versatile stars in global athletics and provide a major statement as the Diamond League season gathers momentum.

Age may slow the clock, but it does not have to limit ambition. At 90 years old, Bill Schwarz has achieved something many runners spend a lifetime pursuing—completing his first marathon.

On May 31, Schwarz took on the full 26.2-mile challenge at the Rock ‘n’ Roll San Diego Marathon, embarking on a journey that was never about pace, rankings, or finishing inside the official cutoff time. For him, there was only one goal: cover the entire distance.

More than nine hours after starting, Schwarz was still moving forward. While the official race clock had long stopped, he continued until his watch confirmed he had completed every mile of the marathon course. That was the achievement that mattered most.

Schwarz’s remarkable accomplishment is made even more inspiring by the life he has led. A retired engineer, he once contributed to the Apollo space program, helping design components that played a role in humanity’s journey to the moon. Decades later, he is still proving that exploration and perseverance know no age limit.

Unlike many people in their later years, Schwarz takes no medication and has never undergone a joint replacement. Running first entered his life in the 1950s when he was a high school student. What began as a practical way to balance his interests eventually became something much deeper. Over the years, he stepped away from the sport and returned to it several times, describing running as a form of meditation that brings clarity and peace.

The marathon dream gained new meaning following the loss of his wife, Janice, two and a half years ago. Searching for purpose and direction during a difficult period, Schwarz registered for a local 5K race. That single event reignited his passion for movement and personal challenge.

One race led to another. A 5K became a half marathon. Then another half marathon. Soon, he had completed five. Last year, he walked and ran 60 miles along Spain’s historic Camino de Santiago over six days. The experience convinced him that his body was capable of tackling an even greater challenge—the marathon.

Determined to give himself every opportunity to succeed, Schwarz committed fully to preparation. He trained approximately ten hours each week with the support of a strength coach, running coach, stretch trainer, and Pilates instructor. Along the way, he lost 40 pounds and embraced a data-driven approach to training, monitoring his effort through heart-rate zones and using modern technology to help plan his nutrition strategy.

On race day, he was not alone. A friend of his daughter accompanied him throughout the entire journey, providing encouragement and companionship over every mile of the demanding course.

Yet, despite finally conquering his first marathon at an age when most people have long retired from athletic pursuits, Schwarz is not finished dreaming.

His sights are already set on the next challenge: the Boston Marathon. The oldest official finisher in the race’s storied history was 84 years old, meaning Schwarz could potentially rewrite the record books if he reaches the starting line and completes the course.

Before taking on San Diego, he summed up his philosophy with a simple but powerful statement:

"My objective is to finish. And whatever time it takes, it's going to be wonderful."

That mindset carried him through 26.2 miles and into marathon history. More importantly, it delivered a message that resonates far beyond running: goals do not have an expiration date, and it is never too late to pursue a dream.

Australian sprint prodigy Gout Gout has taken another monumental step in his rapidly rising career after World Athletics officially ratified his stunning 200-metre performance as the Under-20 World Record.

The 18-year-old sensation etched his name into athletics history at the Australian Championships in April when he stormed to an extraordinary 19.67 seconds, becoming the first Australian athlete to legally break the coveted 20-second barrier in the 200m. The performance immediately sent shockwaves through the global athletics community, drawing comparisons with some of the sport’s greatest sprinters and signaling the arrival of a remarkable new talent on the world stage.

With the record now formally recognized, Gout's achievement stands as the fastest 200m ever recorded by an athlete in the Under-20 category. His breathtaking run surpassed the previous world junior mark and was even quicker than the fastest time recorded by sprint icon Usain Bolt during his own teenage years, further highlighting the magnitude of the Australian's accomplishment.

The ratification by World Athletics transforms what was already a sensational performance into an official piece of athletics history. It is a landmark moment not only for Gout himself but also for Australian sprinting, a nation that has rarely featured among the world's fastest over the 200m distance.

Still only 18, Gout continues to build a reputation as one of the most exciting young athletes in global sport. His blend of raw speed, composure, and competitive fearlessness has captured attention far beyond Australia, with many now eager to see how far his talent can carry him on the international stage.

For now, however, the numbers speak for themselves: 19.67 seconds, a world-record performance, and a place in athletics history secured. The future appears exceptionally bright for the young Australian whose remarkable rise shows no signs of slowing down.