If you’ve ever said “I needed that run” after lacing up on a rough day, science is officially on your side.
A recent study published in The BMJ has confirmed what many runners already know deep in their bones: exercise isn’t just good for your body—it’s one of the most effective tools we have for fighting depression.
The review pulled together 218 randomized trials involving over 14,000 people with major depression. It didn’t just ask whether exercise works—it looked at what kind of exercise works best, how intense it needs to be, and who benefits most.
Spoiler: Running, including walking or jogging, was one of the top performers. So was strength training, yoga, and, surprisingly, dancing.
The Big Picture: Exercise Can Go Toe-to-Toe With Antidepressants
Depression is a beast. It saps energy, motivation, sleep, and joy, making even getting out the door for a short run feel like climbing Everest.
Traditional treatments like medication and therapy help millions, but they don’t work for everyone. Plus, access is a huge issue, especially outside high-income countries.
This new study, led by researchers in Australia and published in one of the world’s most respected medical journals, found that exercise reduces symptoms of depression almost as well as, or sometimes even better than, antidepressants. And when combined with medication or therapy? The effects were even stronger.
Compared to “active” controls (things like stretching, health education, or a placebo pill), here’s how different exercise types stacked up:
- Walking or jogging: Moderate-to-large reduction in symptoms (effect size g = -0.62)
- Yoga: Slightly smaller effect (g = -0.55) but very well tolerated
- Strength training: Also strong (g = -0.49)
- Dancing, tai chi, and mixed aerobic workouts all showed benefits too
The more intense the exercise, the better the results tended to be.
Why Running in Particular Seems to Work So Well
Running hits a lot of the levers that researchers believe help people with depression. It’s rhythmic. It’s often outdoors. It’s immersive. It gives you a feeling of progress. It might help you sleep better. And yes, the endorphins—the famous “runner’s high”—are real, even if they’re only part of the story.
But running also builds something less discussed: agency. Depression often makes people feel powerless, stuck. Getting out the door for a run, even when you don’t want to, builds that feeling of I did this. And that feeling matters. A lot.
“Sometimes I just run to feel like I’m doing something,” one Redditor wrote in r/depression. “It’s not always fun. But it helps keep the fog from settling in too thick.”
And it’s not just anecdotal. The study found that effects were often strongest when exercise was prescribed at a higher intensity—think tempo workouts, intervals, or even just a steady 30-minute run.
So, Is Running a Replacement for Antidepressants?
Not necessarily—but it could be an alternative or a powerful add-on.
The study found that exercise was about as effective as cognitive behavioral therapy (CBT), one of the most common forms of talk therapy. Antidepressants (SSRIs) had a smaller average effect size (g = -0.26) than walking, jogging, or yoga.
And perhaps most interestingly, combining exercise with SSRIs or therapy yielded better results than either alone.
That doesn’t mean you should toss your meds or skip therapy. But it does mean that exercise isn’t just “a nice bonus.” It deserves a seat at the main table.
What Kind of Exercise Should You Do?
If you’re already a runner, you’re in luck. Walking and jogging were among the most effective interventions. But here’s the breakdown by modality:
- Running or walking: Strong and broadly effective
- Strength training: Especially effective for women and younger adults
- Yoga or tai chi: Great for older adults and men
- Dance: Surprisingly effective, but mostly studied in younger women
Intensity made a difference. Vigorous workouts (running, high-effort strength training) showed stronger effects than lighter ones. That doesn’t mean you need to go all-out every day—but it does suggest that breaking a real sweat might help more than a gentle stroll.
Also, group formats like yoga classes or group runs tended to have better adherence. Not only are they social, but they add accountability—something that matters when you’re in a depressive rut.
The Real-World Barriers (And How to Work Around Them)
Let’s be real: when you’re dealing with depression, the idea of going for a run might feel impossible. Even brushing your teeth can be a monumental task some days.
The study acknowledged this. Interestingly, they found that interventions with less autonomy—where people were given a structured, clear plan—actually worked better than those that gave participants full freedom. This flies in the face of typical behavior change advice, but makes sense for depression: sometimes, we just need to be told what to do.
If you’re struggling:
- Start small. Walking counts. A ten-minute shuffle counts. Everything counts.
- Use structure. A Couch to 5K plan, a training program, or just a set schedule can help.
- Join a group. Parkrun, local running clubs, or even Strava can provide connection.
- Track your mood. Seeing how your runs impact your mental state can be motivating.
- Be kind to yourself. Not every run will feel good. That’s okay. Keep showing up.
What This Means for Runners and Coaches
If you’re a runner who’s dealt with depression, this research confirms what your body and brain may already know: movement is medicine.
If you’re a coach, health professional, or just someone who supports others through tough times, the takeaway is clear: exercise—especially vigorous, structured, and supported exercise—can be as effective as the gold-standard treatments for depression.
And the beauty of it? There are no side effects like weight gain, sexual dysfunction, or emotional blunting—common complaints with many antidepressants.
