We all run for different reasons.
For some, it’s about physical health—losing weight, boosting cardiovascular fitness, or reducing the risk of chronic diseases. Others are motivated by competition and the thrill of chasing personal bests. But for a growing number of runners, the most powerful reason to lace up is mental health.
As a running coach, I’ve seen firsthand how many of my athletes turn to running not just for fitness, but as a reliable tool to manage stress, anxiety, and even depression. In fact, it’s one of the most common reasons people start running—and one of the most meaningful reasons they keep going.
The link between running and mental health has never been more relevant. According to the World Health Organization,.1World Health Organization. (2022, March 2). COVID-19 pandemic triggers 25% increase in prevalence of anxiety and depression worldwide. World Health Organization. https://www.who.int/news/item/02-03-2022-covid-19-pandemic-triggers-25-increase-in-prevalence-of-anxiety-and-depression-worldwide the global prevalence of anxiety and depression jumped by 25% in the first year of the COVID-19 pandemic. With this rise in mental health challenges, many people are seeking healthy, sustainable ways to cope—and running continues to prove itself as a powerful outlet.
Research has shown that regular running can reduce symptoms of anxiety, improve mood, and enhance emotional resilience. For both new and experienced runners, it’s become more than a workout—it’s therapy in motion.
Note: if you are seriously worried about your mental health, seek medical advice from a medical professional.
Running and Mental Health: How Lacing Up Supports Your Mood, Mindset, And Emotional Well-Being
Most runners can easily rattle off at least five or six physical health benefits of running, if not a dozen or more. With increased bone density and muscle growth, improved heart and lung health, and decreased risk of numerous diseases, there’s no shortage of physical health benefits to cite.
Anecdotally, almost any runner will also likely tell you they experience increased mental clarity and improved mood during or post-run.
Extensive research has demonstrated the following mental health benefits of running and other forms of cardiovascular exercise:
- Decreasing stress and anxiety
- Elevating mood and decreasing symptoms of depression
- Improving sleep
- Boosting confidence and self-esteem
- Improving memory
- Increasing focus and concentration
- Increasing creativity
- Improving brain health and increasing cellular turnover in the brain
- Preventing the cognitive decline associated with aging
- Increasing cognitive flexibility
How often should I run to improve my mental health?
Research suggests that meeting the World Health Organization’s (WHO) recommendations of getting 150 minutes per week of moderate-intensity physical activity can reduce symptoms of anxiety and depression.2(PDF) How does sport affect mental health? An investigation into the relationship of leisure-time physical activity with depression and anxiety. (n.d.). ResearchGate. https://www.researchgate.net/publication/331867128_How_does_sport_affect_mental_health_An_investigation_into_the_relationship_of_leisure-time_physical_activity_with_depression_and_anxiety
Can Running Really Help Calm Anxiety?
Almost everyone has experienced transient or situational anxiety at one point or another in stressful situations, even in the absence of a diagnosable clinical anxiety disorder. For example, you might feel anxious before a large presentation at work or when you’re standing in your starting corral before a big marathon.
Anxiety is thought to be a product of elevated cortisol and an over-activity and disruption in the negative feedback mechanisms of the hypothalamic-pituitary-adrenal (HPA) axis, which is the primary axis governing stress in the body.3Tetel, M. J., de Vries, G. J., Melcangi, R. C., Panzica, G., & O’Mahony, S. M. (2018). Steroids, stress and the gut microbiome-brain axis. Journal of Neuroendocrinology, 30(2), e12548. https://doi.org/10.1111/jne.12548
The good news is that many studies have found that aerobic exercise, such as running, can lower stress and anxiety.4Stonerock, G. L., Hoffman, B. M., Smith, P. J., & Blumenthal, J. A. (2015). Exercise as Treatment for Anxiety: Systematic Review and Analysis. Annals of Behavioral Medicine, 49(4), 542–556. https://doi.org/10.1007/s12160-014-9685-9
How many times have you started a run feeling stressed or a little anxious and by the time your run is over, you feel relaxed and at peace?
Using running for anxiety relief can be a highly effective component of anxiety management. In fact, even a single run can immediately help reduce anxiety.
In a large review, all eleven studies that involved investigating running and mental health found that the mental health outcomes from a single bout of treadmill running significantly reduced state anxiety and POMS subscales of anxiety.5Oswald, F., Campbell, J., Williamson, C., Richards, J., & Kelly, P. (2020). A Scoping Review of the Relationship between Running and Mental Health. International Journal of Environmental Research and Public Health, 17(21), 8059. https://doi.org/10.3390/ijerph17218059
The review also included three studies investigating the effects of a single bout of track running and two studies looking at a single outdoor run.
These five studies also all demonstrated a significant reduction in anxiety after a single workout outside the lab, running in the “real world.” These runs weren’t particularly long. In one of the outdoor studies, anxiety decreased and mood increased after just a 10-minute jog.
Another study found that exercise induced feelings of calmness and improved mood.6Reichert, M., Tost, H., Reinhard, I., Schlotz, W., Zipf, A., Salize, H.-J., Meyer-Lindenberg, A., & Ebner-Priemer, U. W. (2017). Exercise versus Nonexercise Activity: E-diaries Unravel Distinct Effects on Mood. Medicine & Science in Sports & Exercise, 49(4), 763–773. https://doi.org/10.1249/MSS.0000000000001149
Engaging in a training program with habitual regular running has also been shown to reduce generalized anxiety levels over time.7Oswald, F., Campbell, J., Williamson, C., Richards, J., & Kelly, P. (2020). A Scoping Review of the Relationship between Running and Mental Health. International Journal of Environmental Research and Public Health, 17(21), 8059. https://doi.org/10.3390/ijerph17218059
For example, a study found that a 12-week running program for adults and children with clinical diagnoses of various mood disorders resulted in significant reductions in anxiety, stress, and depression.8Keating, L. E., Becker, S., McCabe, K., Whattam, J., Garrick, L., Sassi, R. B., Frey, B. N., & McKinnon, M. C. (2018). Effects of a 12-week running programme in youth and adults with complex mood disorders. BMJ Open Sport & Exercise Medicine, 4(1), e000314. https://doi.org/10.1136/bmjsem-2017-000314
There are several proposed mechanisms underlying how running decreases anxiety.
For example, exercise appears to rewire the brain and better regulate anxiety by triggering mechanisms that inhibit anxiety.9Schoenfeld, T. J., Rada, P., Pieruzzini, P. R., Hsueh, B., & Gould, E. (2013). Physical Exercise Prevents Stress-Induced Activation of Granule Neurons and Enhances Local Inhibitory Mechanisms in the Dentate Gyrus. Journal of Neuroscience, 33(18), 7770–7777. https://doi.org/10.1523/jneurosci.5352-12.2013
Essentially, running, or performing other forms of cardio exercise, downregulate the anxiety-producing activity in the ventral hippocampus region of the brain.
Additionally, an animal study found that running alters the metabolism of fatty acids in the hippocampus of the brain, which, in turn, seems to have an effect on reducing anxiety.10Liśkiewicz, A., Przybyła, M., Wojakowska, A., Marczak, Ł., Bogus, K., Nowacka-Chmielewska, M., Liśkiewicz, D., Małecki, A., Barski, J., Lewin-Kowalik, J., & Toborek, M. (2020). Physical activity reduces anxiety and regulates brain fatty acid synthesis. Molecular Brain, 13(1). https://doi.org/10.1186/s13041-020-00592-7
The Runner’s High: How Hitting the Pavement Lifts Your Mood Naturally
Exercise, such as running, is one of the best natural ways to elevate your mood.
Running can be a social activity where you can meet new friends and bond with others. Social connection can reduce stress, boost mood, and improve feelings of overall mental well-being.
Running also boosts mood and brain function because it increases circulation to the brain.
This not only nourishes the brain cells with oxygen for better performance, but also stimulates the secretion of endorphins and/or endocannabinoids.
If you’ve ever finished a long run or tough workout and felt blissfully happy and confident—often termed a “runner’s high,” you’ve experienced the powerful, mood-boosting benefits of a good run.
The endorphins and endocannabinoids trigger feel-good emotions and reduce stress.
A recent, large meta-analysis of 116 studies investigating the relationship between running and mental health found that by and large, even just a single bout of running improves mood, with more significant improvements in reducing symptoms of depression and elevating mood gleaned from consistent workouts.11Oswald, F., Campbell, J., Williamson, C., Richards, J., & Kelly, P. (2020). A Scoping Review of the Relationship between Running and Mental Health. International Journal of Environmental Research and Public Health, 17(21), 8059. https://doi.org/10.3390/ijerph17218059
Rather than the mood-boosting positive effects of running being a product of endorphins and dopamine, they are likely largely due to endocannabinoids, which are natural cannabis-like compounds produced by the body that reduce pain, increase feelings of pleasure, and induce a sense of calm.12Raichlen, D. A., Foster, A. D., Gerdeman, G. L., Seillier, A., & Giuffrida, A. (2012). Wired to run: exercise-induced endocannabinoid signaling in humans and cursorial mammals with implications for the “runner’s high.” Journal of Experimental Biology, 215(8), 1331–1336. https://doi.org/10.1242/jeb.063677
The antidepressant effects of running aren’t just confined to an acute mood-boosting sensation after a single run. Engaging in a regular exercise routine has also been found to reduce the risk of depression and promote better mental health.
A review found that people with lower levels of cardiorespiratory fitness had a higher risk of depression than subjects with better fitness.13Schuch, F. B., Vancampfort, D., Sui, X., Rosenbaum, S., Firth, J., Richards, J., Ward, P. B., & Stubbs, B. (2016). Are lower levels of cardiorespiratory fitness associated with incident depression? A systematic review of prospective cohort studies. Preventive Medicine, 93, 159–165. https://doi.org/10.1016/j.ypmed.2016.10.011
Some studies have even found that habitual exercise can be as effective at treating symptoms of depression as antidepressant medications.14Cooney, G. M., Dwan, K., Greig, C. A., Lawlor, D. A., Rimer, J., Waugh, F. R., McMurdo, M., & Mead, G. E. (2013). Exercise for depression. Cochrane Database of Systematic Reviews, 9(9). https://doi.org/10.1002/14651858.cd004366.pub6
Brain Gains: The Cognitive Power of Your Daily Run
Just as running can improve the health and function of the heart and lungs, so too can it improve the health and function of the brain.
Running can cause actual structural changes in the brain that lead to better performance, such as enhanced memory, focus, and cognition.
For example, one study involving comparing images of the brains of distance runners versus non-runners found that compared to non-runners, runners had more connections spanning between the frontal-parietal network and other areas of the brain involved with working memory and regulating self-control.15Raichlen, D. A., Bharadwaj, P. K., Fitzhugh, M. C., Haws, K. A., Torre, G.-A., Trouard, T. P., & Alexander, G. E. (2016). Differences in Resting State Functional Connectivity between Young Adult Endurance Athletes and Healthy Controls. Frontiers in Human Neuroscience, 10. https://doi.org/10.3389/fnhum.2016.00610
The neural rewiring and enhanced connections are thought to be due to enhanced cerebral blood flow and oxygenation coupled with the cognitive demands of running itself.
In fact, exercise has been shown to promote cellular growth and the proliferation of neurons (neurogenesis), which means the production of new brain cells.
This can help combat the brain atrophy and loss of neurons associated with age-related cognitive decline.
For example, a study that looked at the brains of older adults found that those who had higher levels of habitual physical activity had greater white and gray matter density, less neural and neuronal atrophy, and fewer white matter lesions compared to less active seniors.16Gow, A. J., Bastin, M. E., Muñoz Maniega, S., Valdés Hernández, M. C., Morris, Z., Murray, C., Royle, N. A., Starr, J. M., Deary, I. J., & Wardlaw, J. M. (2012). Neuroprotective lifestyles and the aging brain: activity, atrophy, and white matter integrity. Neurology, 79(17), 1802–1808. https://doi.org/10.1212/WNL.0b013e3182703fd2
These factors are common biomarkers associated with aging.
A recent study completed by NeuroImage in June 2021 noted similar findings, showing that exercise can renovate the white matter in the brain, improving our ability to think and remember as we age.17Mendez Colmenares, A., Voss, M. W., Fanning, J., Salerno, E. A., Gothe, N. P., Thomas, M. L., McAuley, E., Kramer, A. F., & Burzynska, A. Z. (2021). White matter plasticity in healthy older adults: The effects of aerobic exercise. NeuroImage, 239, 118305. https://doi.org/10.1016/j.neuroimage.2021.118305
Lastly, aerobic exercise has also been associated with improved cognitive flexibility, or the ability to switch tasks efficiently and effectively, which is indicative of enhanced cognitive function.
This boost in brain performance can occur acutely after a single run, so if you have a mental pick-me-up in the middle of the day, consider lacing up your running shoes and getting in a 30-minute run.18Bae, S., & Masaki, H. (2019). Effects of Acute Aerobic Exercise on Cognitive Flexibility Required During Task-Switching Paradigm. Frontiers in Human Neuroscience, 13. https://doi.org/10.3389/fnhum.2019.00260
The Surprising Link Between Running and Better Rest
Poor sleep is associated with numerous physical and mental health consequences, such as a weakened immune system, increased appetite, decreased focus and concentration, poor coordination and reaction time, and fatigue and low energy.
Moreover, inadequate sleep can contribute to mental health issues such as stress, anxiety, irritability, mood instability, and depression.
Running can promote better sleep at night because it expends energy and reduces cortisol, which can leave you feeling tired and relaxed.
One study with adolescents found that running 30 minutes in the morning for three weeks improved sleep quality and overall mood.19Kalak, N., Gerber, M., Kirov, R., Mikoteit, T., Yordanova, J., Pühse, U., Holsboer-Trachsler, E., & Brand, S. (2012). Daily Morning Running for 3 Weeks Improved Sleep and Psychological Functioning in Healthy Adolescents Compared With Controls. Journal of Adolescent Health, 51(6), 615–622. https://doi.org/10.1016/j.jadohealth.2012.02.020
How Running Builds Confidence From the Inside Out
Running is a great way to boost your self-esteem and confidence.
When you set and achieve goals, in addition to the sense of accomplishment, you feel fit and healthy, better about your body, yourself, and your life.
Studies have found that marathon training increases self-esteem and psychological coping mechanisms for stress, anxiety, and depression.20Oswald, F., Campbell, J., Williamson, C., Richards, J., & Kelly, P. (2020). A Scoping Review of the Relationship between Running and Mental Health. International Journal of Environmental Research and Public Health, 17(21), 8059. https://doi.org/10.3390/ijerph17218059
Clearly, running and mental health go hand in hand and provide us with numerous benefits. Logging your daily and weekly miles (or kilometers!) can have both immediate short-term and long-term emotional and cognitive benefits.
Whether you run to reduce stress or anxiety, elevate your mood, or think more clearly and sharply, lace up those sneakers and enjoy the workout.
If you are looking for a training plan to set that next go, take a look at our training resources.
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