Running and Mental Health: Why It Works and How to Start
I started running to lose weight. I kept running because of what it did to my head. On my worst days — stressed, anxious, unable to focus — 30 minutes of running resets something fundamental. I come back calmer, clearer, and better able to handle whatever was weighing on me. This is not unique to me. There is a growing body of research explaining why running has such a powerful effect on mental health, and why it might be one of the most accessible forms of therapy available.
What the Science Says
Anxiety and depression: A landmark 2023 study published in the British Journal of Sports Medicine compared running to antidepressant medication and found that a 16-week running programme was equally effective at reducing symptoms of depression and anxiety. Running stimulates the release of endorphins, serotonin, and norepinephrine — neurotransmitters that regulate mood, stress response, and emotional wellbeing.
Stress reduction: Aerobic exercise like running reduces levels of cortisol, the body’s primary stress hormone. Regular runners show lower baseline cortisol levels compared to sedentary individuals, meaning they handle stress more effectively even when they are not running.
Cognitive function: Running promotes neurogenesis — the growth of new brain cells — particularly in the hippocampus, a region crucial for memory and learning. Studies show that regular aerobic exercise improves focus, working memory, and cognitive flexibility.
Sleep quality: Runners consistently report better sleep than non-exercisers. Research from the European Journal of Applied Physiology shows that moderate aerobic exercise improves sleep onset, duration, and quality, provided it is not done too close to bedtime.
Why Running Specifically?
Other forms of exercise offer mental health benefits too, but running has specific advantages. It requires no equipment, no gym membership, and no coordination. You open your front door and go. This low barrier to entry matters enormously when you are struggling — on days when getting out of bed feels like an achievement, the simplicity of running removes one more obstacle.
Running also provides a rare combination of physical exertion, rhythmic movement, and time alone with your thoughts. Many runners describe their runs as meditative — the repetitive motion and controlled breathing create a mental state similar to mindfulness practice.
Getting Started If You Are Struggling
If you are dealing with poor mental health and the idea of running feels overwhelming, start smaller than you think you need to.
- Walk first. A 20-minute walk outside provides many of the same benefits. Get comfortable with being outdoors and moving before worrying about running.
- Run for time, not distance. Start with 10 minutes of alternating jogging and walking. The goal is to finish feeling better than when you started, not to hit a specific pace or distance.
- Go outside. Running outdoors in natural settings has stronger mental health benefits than treadmill running. Green spaces and blue spaces (near water) are particularly effective.
- Be consistent, not intense. Three 20-minute runs per week will do more for your mental health than one exhausting 90-minute session. Regularity is what builds the benefit.
- Consider running with others. Parkrun, local running clubs, and organisations like Mind’s running groups combine social connection with exercise, amplifying the mental health benefits.
Running Is Not a Replacement for Professional Help
This is worth stating clearly. Running can be a powerful tool for managing mental health, but it is not a substitute for professional treatment when needed. If you are experiencing persistent depression, anxiety, or other mental health conditions, speak to your GP. Running works best as part of a broader approach that may include therapy, medication, social support, and lifestyle changes.
What running can do is give you one thing each day that is entirely for you, that makes you feel better, and that builds evidence of your own capability. On hard days, that matters more than any finish time.
