• Millennials and the running bug 

Does it feel like every 30-something-year-old you know is suddenly training for a 5K, 10K, or ambitiously, a half-marathon? They have either downloaded apps like Strava or fitness watches like Garmin, and their Instagram stories are now flooded with running stats and sweaty selfies. 

If you are a millennial, chances are someone in your group chat has joined a running club – or maybe you have. What was once seen as a solo sport has now evolved into something social, aspirational, and even existential. The question is why now, and why running?

More than just a hobby

Millennials have grown up in the shadow of uncertainty: economic recessions, job insecurity, climate anxiety, and a shifting sense of purpose. 

For a generation raised on the promise of passion-driven careers and personal fulfilment, the reality of adulthood has been markedly different. Between unfulfilling jobs, the slow unravelling of the planet, and the creeping dread of burnout, many millennials are turning to running as a way to reclaim control.

Running offers something few other areas of modern life do: clear, measurable progress. You set a goal – run 5 km, break a personal record, complete a half-marathon – and you train towards it. Unlike vague career trajectories or social expectations, running is simple and rewarding. Each completed run offers a tangible sense of achievement, something that can feel increasingly rare in the chaos of everyday life.

Add to that the digital dimension. Social media platforms have made running not just a personal pursuit but a performative one as well. Every completed run becomes content – shared stats, selfies, sunrise routes, and motivational captions. 

It’s no longer just about running; it’s about being seen running. In a world obsessed with productivity and public identity, this form of visible wellness fits right in.

Ultimately, running has become more than just a hobby for millennials. It’s a way to process stress, connect with others, carve out a routine, and even make sense of a world that often feels like it’s spiralling. Whether it’s the community, the endorphins, the sense of control, or simply the joy of lacing up and moving forward, running meets this generation exactly where it is.

‘Running is community’

The Sunday Morning Brunch spoke to a few running enthusiasts to understand what inspired them to start and what keeps them going. For many, running is more than a form of fitness; it’s a mental and emotional anchor.

Nuvira De Silva, who took up running earlier this year, shared: “Running is an endurance sport and I wanted to push myself – you know, that feeling of knowing that you can do hard things. It gives you a dopamine rush. It’s the kind of confirmation I need. It’s an affirmation.”

For Nuvira, running became a personal challenge and a mindset shift. “It’s about pushing myself. I can do hard things. It’s hard. Starting itself is difficult; it takes patience. But I know that when I keep doing it, you can get there slowly, step by step. If you train properly, it’s possible. It’s a difficult thing, but if you put the work in, anyone can do it.”

Even with the demands of a busy day, Nuvira finds herself lacing up her shoes late at night. “It’s a strange thing to want to run at the end of the day after all the work we do. Sometimes, at around 10 p.m., I just feel like I need to go for a run. I run in circles around a walking track near my apartment. It’s such a small space, but I run anyway,” she said.

What began as a solo pursuit also evolved into something more communal. “Running is community. I’ve found people who run long distances together and we cheer each other on. It’s kind of silly to call running fun, but it actually is. When you pass your personal best, when you overcome a threshold of difficulty, you feel really proud of yourself.”

She added: “This is so even in your career; you have to keep pushing. And then you realise you can go beyond a certain level. With running, I know I’m not really good at it yet, but I know if I keep at it, I’ll get better.”

‘Colombo Night Run’

In Sri Lanka, the growing interest in running has given rise to a number of community-led initiatives, bringing together enthusiasts of all levels. One of the most notable is the ‘Colombo Night Run’ (CNR), held every Thursday at 7.30 p.m. at Independence Square. 

What began as a small gathering has now grown into a consistent community of around 50 runners. Participants can choose between a 5 km or 3 km route, and twice a year, the group organises beginner programmes to help new runners train for their first 5K.

CNR Founder Tharindu Wickramasekera never saw himself as a runner growing up. “I was never a runner in school,” he said. “I did a bit of sports but not long-distance running.” 

His journey into running began at the age of 35, when a doctor advised him to add cardio into his routine to help with high cholesterol. At the time, he was focused on weightlifting, but a work trip to Malaysia changed his perspective. 

“A customer told me about a 5 km night run and asked if I wanted to join. I liked the idea of a community event, so I gave it a shot. It was really tough, but I finished it, and that feeling stuck with me.”

When Tharindu returned to Sri Lanka, he decided to recreate that experience at home. “I started calling some of my colleagues to try a night run here, especially for people who didn’t want to run in the mornings,” he explained. 

That small group of 17 colleagues turned into a movement. “Since that first run, we’ve never missed a Thursday night. That consistency is what helped build the community. Eventually, we made it public, and now people from across Colombo join in.”

‘Colombo City Running’

While the community is open to all, Tharindu acknowledges that running can be intense on the body. To address this, the team runs a ‘Couch to 5K’ programme in collaboration with ‘Colombo City Running’ (CCR), which focuses on getting beginners to run a 5K over the course of two months. 

“It’s for those coming from lower fitness levels. We do it twice a year and usually get 50-60 people graduating each cycle,” he said. “But even if you don’t want to commit to the full 5K, you can always walk or take the shorter 3 km route.”

CCR itself, which caters more to early risers, has actually been around longer than the night run. Every Sunday morning around 5.30 a.m., runners gather to cover routes that vary – sometimes through Rajagiriya, sometimes along Marine Drive, often chasing the sunrise. The group is smaller, with typically around 30 participants, and more advanced runners often use it as a training ground for distances of 10, 15, or even 20 km.

CCR also organises monthly events where participants receive bibs and run timed 5Ks in a friendly, race-like setting. “It’s not just about performance; it’s about giving people that sense of accomplishment,” Tharindu explained. “Even if you’re not a seasoned athlete, finishing a 5K in a group setting makes you feel proud.”

These communities aren’t just about fitness, they are also about connection. Many members from both CCR and CNR travel together to running events, like the Arugam Bay Half-Marathon. “Our runners usually dominate the podiums,” Tharindu shared, smiling. “Not because they’re professional athletes, but because they show up, week after week.”

A grounding act

In the end, the rise of running among millennials – both globally and in Sri Lanka – reflects more than a fitness trend. It’s a response to a generation searching for meaning, community, and resilience in the face of life’s uncertainties. 

Whether it’s pounding the pavement alone to clear a busy mind, joining a night run to find connection after a long workday, or training towards a first 5K as a personal milestone, running has become a ritual of self-affirmation. 

As Tharindu put it: “It’s really about showing up – for your health, your community, and yourself.” In a world that often feels chaotic, lacing up your shoes and running towards a goal, no matter how small, can be a powerful, grounding act.