Johno’s challenge

7km per day through November

7KM A Day in November: Running for Men’s Mental Health | John the Plumber

This November, John the Plumber is taking on a challenge that means more than just running. It’s about raising awareness, starting conversations, and reminding men that they don’t have to face life’s challenges alone.

Seven kilometres a day. One important message.

For the month of November, I’ll be lacing up my running shoes and committing to running 7 kilometres every day, in support of International Men’s Day and the ongoing conversation around men’s mental health and wellbeing.

Why seven kilometres?

On average, seven men die by suicide every day in Australia. Behind that statistic are real people — fathers, sons, brothers, mates, workmates and partners. Every one of them has a story, a family and people who care about them.

That statistic is something I don’t want us to simply read, acknowledge and move on from. I want it to start conversations. I want it to encourage us to check in on one another. And, most importantly, I want men to know that their lives matter.

Throughout November, I’ll be running each day as a small but meaningful way to honour this message and help bring men’s mental health into the spotlight.

More than mental health

While mental health is a huge part of this challenge, it’s also about men’s health and wellbeing as a whole.

As men, we can sometimes put ourselves last. We get caught up in work, family responsibilities, financial pressure and the expectations we place on ourselves. We keep pushing forward, even when things are difficult, and sometimes we don’t stop to ask ourselves how we’re really going.

Looking after ourselves needs to be just as important as looking after everyone else.

That means taking care of our mental health, staying on top of our physical health, talking about what’s going on in our lives and reaching out when we need support.

It also means looking out for the men around us.

You don’t always need to have the right words. Sometimes, a simple “How are you really going, mate?” can make a difference. Sometimes, it’s about listening without judgement, making time for a conversation or reminding someone that they’re not alone.

We don’t have to be experts to be there for each other. We just have to be willing to show up.

A challenge to bring people together

The goal is to complete 7 kilometres every day throughout November, building towards a total of approximately 210 kilometres over the month.

Every run will be a reminder of why this challenge matters. There will be early starts, tired legs and days when getting out the door might be harder than others. But that’s part of the commitment — showing up, staying consistent and keeping the message moving forward.

Through John the Plumber, I want to use this challenge to do something positive beyond the day-to-day work we do. I want to help create an environment where men feel comfortable speaking up, asking for help and supporting each other without fear of judgement.

This isn’t about being the fittest bloke or running the fastest time. It’s about being part of something bigger than ourselves.

It’s about showing that strength isn’t just physical. Sometimes, strength is admitting you’re struggling. Sometimes, it’s checking in on a mate. And sometimes, it’s having the courage to ask for help.

Celebrating men and the good they bring to the world

International Men’s Day is an opportunity to recognise the positive contributions men make to their families, workplaces and communities, while also acknowledging the challenges many men face.

I want this month to be a celebration of men — the good blokes who show up for their families, the mates who lend a hand when things get tough, the fathers who do their best every day, and the men who quietly carry a lot more than people realise.

There is so much good in the men around us, and I believe we should do more to recognise it, encourage it and support it.

We can build a culture where men lift each other up rather than tear each other down. Where checking in is normal. Where talking about mental health isn’t something to be ashamed of. And where looking after yourself is seen as a strength, not a weakness.

That’s the kind of message I want to get behind this November.

Get involved — let’s start the conversation

You don’t need to run 200 kilometres to be part of this challenge.

You can get involved by checking in on a mate, going for a walk with a friend, sharing this message, having an honest conversation or simply making more time for the people around you.

If you’re struggling, please know that you don’t have to carry everything on your own. Reaching out to someone you trust or speaking with a health professional is a positive step, and support is available.

Throughout November, I’ll be sharing updates from the challenge, including the runs, the progress and the reasons behind every kilometre.

If this challenge encourages even one person to check in on someone they care about, start a conversation or seek support when they need it, then it will be worth every step.

Seven kilometres a day. Approximately 200 kilometres across November. One message: men’s health matters.

Let’s use this November to look after ourselves, look after our mates and remind the men around us that they’re valued, supported and never alone.

From John the Plumber — let’s keep moving, keep talking and keep looking out for one another.

#MensMentalHealth #InternationalMensDay #MensHealth #JohnThePlumber #7KADay #CheckInOnYourMates