Running for Mental Health: How Running Can Improve Your Emotional Well-Being
Introduction
In today’s fast-paced world, maintaining mental health is more important than ever. With increasing levels of stress, anxiety, and depression, many people are turning to physical activities to find relief—and running is emerging as one of the most effective ways to improve mental well-being.
Personally, I have suffered with anxiety most of my life and, at times, depression. I once said to a friend, “You can tell how my mental health is by looking at my Strava. If I’m regularly logging runs into the account, there’s a good chance I’m feeling okay!”
My past experiences with running mirror my mental health—some peaks and troughs. Over the last year, I’ve managed to find consistency in both my running and mental health, and it’s no coincidence that as my running became more regular, so did my emotional well-being.
Running is much more than just a physical workout. It’s a powerful tool that can help clear the mind, reduce stress, and foster a sense of accomplishment. In this article, we’ll explore how running can play a pivotal role in managing mental health and emotional well-being.
1. Running as a Natural Stress Reliever
Running is often hailed as a natural stress reliever. Whether you’re dealing with the pressures of daily life or facing specific challenges, running provides a physical outlet for built-up stress. But how does it actually help?
When you run, your brain releases endorphins, which are often referred to as “feel-good” chemicals. These endorphins interact with receptors in your brain that reduce your perception of pain and trigger positive feelings in the body. This phenomenon, commonly known as the “runner’s high,” is a natural mood booster that helps combat stress and anxiety.
For me, there definitely is something in it. After a run, you feel something—I don’t know if it’s the magic of those endorphins or if it’s the accomplishment of achieving a personal best, completing a long distance, or just the pride of getting out and exercising. Whatever it is, that post-run feeling makes a real difference in how I approach the rest of my day.
In addition, the rhythmic nature of running can act like a form of moving meditation. As your feet hit the pavement, the repetitive motion helps you focus on the present moment, clearing your mind of cluttered thoughts and creating a sense of mental calm. This mental break from everyday worries is one of the key reasons why running is so effective at reducing stress.
Physical Changes in the Body
Running does more than just trigger endorphins; it induces several physical changes in your body that directly influence your stress levels. When you run, your heart rate increases, and your body enters a state of active focus. This movement forces the body to channel its energy toward the physical exertion of running rather than allowing it to dwell on emotional or mental stressors. In essence, you’re giving your mind a break by keeping your body busy.
Additionally, regular running lowers the levels of cortisol—often referred to as the “stress hormone”—in your body. Elevated cortisol levels can lead to anxiety, restlessness, and even difficulty sleeping. Personally, I had an experience of high cortisol levels during a bad spell of mental health. I was off work for a while and would wake up every morning feeling dreadful. Apparently, this is when your cortisol levels are at their highest. Somehow, I would force myself out for a short run to try and regulate the levels. I wouldn’t feel a runner’s high after these runs, but they got me out of bed and outside. Often, I’d finish my run far from home and would walk back, trying to break the cycle of overthinking while laying in bed.
Running is not a cure for stress, but it can certainly help manage it. By running consistently, you help regulate your body’s natural stress response and create a routine that may aid in reducing anxiety and improving overall mental well-being.
Short-Term Stress Relief vs. Long-Term Benefits
While the immediate post-run euphoria is something many runners experience, the long-term benefits of running on mental health should not be overlooked. Consistent running helps create a structured routine, which, over time, can have a stabilizing effect on both mood and stress levels. The repetitive nature of running, coupled with its physical demands, can serve as an anchor in your daily life—a time where you focus on nothing but putting one foot in front of the other.
During my hard times, I was listening to so many self-help resources—podcasts, YouTube videos, and books—that all talked about just putting one foot in front of the other. While I was out running and in emotional pain, I reminded myself that these feelings would pass. Even though it didn’t always feel like running was helping in that moment, I had faith that getting out there, putting one foot in front of the other, was making a difference. I was trying to help myself when I felt helpless.
This is the essence of running’s long-term benefits. It’s not just about the immediate high, but about building a routine that gives you structure and a sense of control, even in difficult times. Over time, the act of consistently showing up for yourself can lead to better emotional resilience and mental stability.
Running as Moving Meditation
In addition to improving cognitive function, running can also act as a form of moving meditation. While many people struggle to sit still and meditate in the traditional sense, running provides an alternative way to focus your mind. By concentrating on your breath, your steps, and your surroundings, you can achieve a meditative state that calms the mind and provides clarity.
Sometimes, you can even get lost in the moment, forgetting you’re running at all. For new runners, this might take a while to experience, but when you focus on something positive, you can find yourself surprised when your watch alerts you to another kilometre completed. It’s as though the rhythm of your feet hitting the ground creates a space for mental peace.
Over time, runners often report that they feel more in tune with their thoughts and emotions after a run, which helps them make clearer decisions and maintain focus throughout the day. This mental clarity can also enhance problem-solving abilities, creativity, and overall productivity.
The Power of Community: Social Connections and Mental Health
While running is often seen as a solitary activity, the community aspect of running is a powerful mental health booster. Whether through group runs, Parkruns, or participating in running events, connecting with others who share a passion for running can have profound emotional benefits.
Group Running for Connection:
Running with others fosters a sense of belonging and camaraderie. In a world where social isolation is increasingly common, running communities offer a space to connect with like-minded individuals. These shared experiences can help reduce feelings of loneliness and offer emotional support in a non-judgmental environment.
Events like Parkrun:
Community-based events like Parkrun provide regular opportunities to connect with others and celebrate progress. They create accountability and structure, which are beneficial for mental health, and the positive reinforcement of completing an event with others can foster a deep sense of achievement.
Running events are also an excellent opportunity to set goals, meet new people, and develop a support network that can extend far beyond the running trail. Many people find that the sense of community that comes from running helps reduce feelings of loneliness and provides a space where they can be themselves without judgment.
Conclusion: Running as a Tool for Mental Well-Being
Whether you’re battling stress, anxiety, or depression, or simply looking to improve your emotional well-being, running is a powerful tool that can support mental health. It’s accessible, adaptable to any fitness level, and provides a unique combination of physical and mental benefits.
The beauty of running lies in its simplicity. No matter where you are on your mental health journey, taking that first step—literally—could be the start of a transformation. By focusing on small, achievable goals, and embracing the mental clarity, stress relief, and sense of accomplishment that running provides, you can make running a lifelong partner in supporting your mental health.
