Ed Sheeran has sold out stadiums across the world, broken touring records, and collected nearly every major award in music. But when asked what single form of exercise he would stick with for the rest of his life, the answer is simple.
“I run with my wife almost every day,” Sheeran told Men’s Health. “If I could only pick one form of movement to do for the rest of my life, I’d choose running.”
For Sheeran, 34, running is not about racing or personal bests. It is routine, reflection, and recovery from a lifestyle that once pushed his health to the background.
Running as daily structure and family time
Sheeran says he typically runs for 20 to 30 minutes, sometimes up to an hour, often alongside his wife, Cherry Seaborn.
“We’ll go on a 20- or 30-minute, sometimes hour-long run and that’s our debrief time, away from the kids,” he said. “We’ll have a run and we’ll chat about our day.”
On solo runs, Sheeran turns to podcasts rather than music, including songwriter-focused shows such as And The Writer Is…, which features interviews with fellow musicians.
Running, he says, has become the anchor habit in a broader fitness routine that also includes weights, swimming, and reformer Pilates.
“I started off my fitness journey running,” Sheeran said. “Then you discover weights, then you discover swimming, then this, then this. I like things that actually make a difference.”
From “rockstar habits” to moderation
Sheeran has been open about the unhealthy patterns that defined much of his 20s, including heavy drinking, late nights, and inconsistent eating. He says the shift began as he entered his 30s and became a father.
“I would say I lived a pretty unhealthy life from 20 to 30,” he said. “Even though I was doing professionally well, I wouldn’t say that reflected well into my personal life.”
The biggest change, he says, was learning moderation rather than restriction.
“The habit that’s made the biggest difference in my life is moderation,” Sheeran said. “I still drink beer, but it’ll be once or twice a week — and I just exercise every day. It’s about balance rather than cutting things out.”
Over the past five years, Sheeran has lost around 14 kilograms (about 31 pounds). He credits consistency, daily movement, and a routine he can maintain while touring.
“I’d never run more than a kilometre and did my first 10K during Covid,” he said. “Building up to that just makes you feel better.”
Fitness that supports performance
Sheeran’s renewed focus on fitness has also changed how he performs on stage. His recent Mathematics Tour sold 8.8 million tickets across 188 shows, making it the fourth-highest grossing tour of all time.
During performances, he often runs and moves continuously for more than two hours. At a recent stadium show in Düsseldorf, he performed on a circular stage, rarely standing still.
“I wanted to feel superhuman on stage,” he said. “I was losing my voice more. I was pulling muscles. I didn’t want to pick my kid up and have my back wrecked.”
Running, along with Pilates and strength work, has helped him stay resilient through long tours and back-to-back shows.
Not chasing extremes
Despite his visible transformation, Sheeran is careful to distance himself from fitness culture built around extremes.
“I’m not saying we all need to run marathons,” he said. “I’m not selling super-healthy eating. I still enjoy myself. It’s all about moderation.”
That message, he believes, resonates with fans who are also entering new stages of life.
“I do think it’s relatable for parents to suddenly want to be a bit more healthy and follow a routine,” he said.
For Sheeran, running is not about becoming an athlete. It is about staying present, staying healthy and keeping life balanced, one steady run at a time.
