Stephen Kamande, a 74-year-old Kenyan runner known in athletics circles as “Wagithomo,” is still training and competing regularly, even as most athletes his age have long stepped away from competition, according to a profile published by The Star.
Kamande, an Akorino faithful who races with a white turban, says discipline, diet and stress control have helped him stay active and injury-free as he continues to line up at races and Athletics Kenya meetings.
Stephen Kamande’s daily routine mixes long runs and work
Kamande says he trains from 5am, often covering between 17km and 21km along Kiambu Road before heading to work. He also trains at Karura Forest, where he says he may run for one to three hours depending on the session.
During the day, he works as a fruit vendor around Nairobi’s Globe Roundabout, where he says years around fresh produce have reinforced his preference for traditional foods and low oil intake.
Diet, stress control and avoiding alcohol
Kamande attributes his longevity to strict personal rules: eating traditional staples such as sweet potatoes and arrowroots, prioritising vegetables, limiting cooking oil and avoiding alcohol.
He also promotes blended fruit and vegetable mixes sold at his stall, including beetroot combinations, which he says some athletes seek out as part of their routines.
Returning to competition later in life
Born in 1952, Kamande says he ran cross-country as a student, often barefoot, before work and family responsibilities pushed athletics aside after high school.
He says he returned to racing in 2012 after learning of a local event in Mwiki, where he performed strongly and regained confidence that he could still compete. He later received support from coach George Kinuthia of Kabete Cares, including help with race participation and equipment.
Masters medals in Australia and Spain
Kamande represented Kenya at the 2016 World Masters Athletics Championships in Perth, Australia, where he won silver in the M60 half marathon in 1:27:39, trailing Britain’s Paul Thompson.
He later won two titles at the 2018 World Masters Athletics Championships in Málaga, Spain, taking gold in the M65 5,000m (18:36.61) and the M65 half marathon (1:27:27), according to official World Masters Athletics medalist records.
Mentoring and plans for a Murang’a marathon
Kamande says he has mentored younger runners, including middle-distance athlete Jackline Wambui, and hopes to encourage more youth in his community through athletics.
He has also floated the idea of a Murang’a-based road race—proposing a “Mau Mau Road Marathon”—as a community event that could attract visitors and support local economic activity.
Despite financial constraints and periodic shortages of proper running shoes, Kamande says he intends to keep competing and is targeting a full marathon, aiming for a three-hour finish as he gradually moves up from half-marathon racing.
