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There’s a growing body of evidence showing the positive relationship between running and mental health. We explore why pounding the pavements might just give your mood a boost.
There’s something special about running. It’s that rhythm you get into: legs driving, arms swinging, measured breathing. Even the hard parts are kind of good: the sweat on your brow, the way your body feels pleasantly tired afterward.
Most people know that running is good for their physical health, extending life expectancy and reducing the risk of many diseases. But running’s mental health benefits are just as important.
In this article, we’ll explore:
What scientific research tells us about the mental health benefits of running
Any potential limitations around running for mental health
The ways running might improve mood and wellbeing
The idea of “runner’s high”
How to get started with running for mental health
Yes, almost all experts agree that running is good for mental health. Over the last few decades, there’s been lots of research into the benefits of running on mental health, and it shows that almost all kinds of running can improve people’s markers for depression, anxiety, and other mood disorders.
A recent meta analysis (study of other studies) at the University of Edinburgh reviewed a whopping 116 research papers into running and mental health published over the last 30 years. Practically all the studies found a close relationship between running and improved mental health.
Many of the studies compared people who ran regularly with people who didn’t run. Compared to sedentary folk, the runners were shown to have lower levels of depression, anxiety, or stress—as well as better mood and general well-being.
The Edinburgh researchers categorised the studies depending on the type of running they got participants to do. For example, lots of the studies got participants to do a single one-off run, whereas others got people to take part in months-long programmes. What’s quite amazing is that literally all kinds of running, of practically any length, intensity, or frequency, seem to help.
It did, however, find that some types of running are more beneficial than others. Specifically, running outdoors was linked with bigger improvements in mental health. There was some evidence that running for more time, longer distances, or more intensively was linked to improved mental health outcomes too.
Generally speaking, the research shows running benefits many kinds of mental health issues, including:
Depression
Anxiety
Psychological stress
Low self-esteem
Low mood
The evidence of the benefits of running for mental health is so strong that in some countries (including the UK), health authorities encourage GPs to prescribe exercise for less severe cases of depression. For people with mild depression, exercise such as running is believed to be as effective as antidepressant medication.
You also don’t necessarily need to do huge amounts of exercise to experience the benefits of running for mental health. A global study by the shoe brand ASICS found you only need to run for the (strangely specific) time of 15:09 minutes to experience an improvement in mood. So, even if you don’t have the time for a long run, you can still experience running’s mental health benefits with a quick session.
While there’s lots of evidence that running is good for mental health, it has its limits too. These include:
Not suitable for all mental health issues: There’s a lot of evidence that running helps with things like stress, depression, and anxiety. But there’s much less evidence around using it to manage severe health conditions such as schizophrenia, bipolar disorder, or personality disorder, for example.
Potential issues around eating disorders: The Edinburgh meta-analysis found some correlations between long-distance running and eating disorders such as anorexia. This was particularly an issue for elite runners.
Running ‘addiction’: Again, the Edinburgh study reported that some people - particularly elite runners - may sacrifice other commitments or relationships for their sport. Obsessive runners also show signs of low mood if they’re prevented from training.
We know that there are many mental health benefits of running. But how does lacing up your trainers and doing a loop of the park actually improve your mental state? There are a few possible explanations.
During and after exercise, your body releases a variety of chemicals into your bloodstream to help your muscles work and manage pain. There’s one particular type of chemical called endocannabinoids (a natural substance your body produces that is similar to the chemicals in cannabis) that’s believed to play a big role here. Endocannabinoids cross from your bloodstream into your brain and can create a feeling of calm.
When you head out for your regular run, you might bump into people you know or even just share a nod and a smile with other runners. These small social interactions can have a profound effect on our mental health. Research shows that social isolation is closely linked to increased depressive feelings. By getting out there and going for a run, you’re less likely to feel isolated.
And, if you run with friends, join a club, or go to events like Park Run, you’re even more likely to have these positive social interactions.
Researchers in Austria used brain imaging techniques to see how running changes the brain. The study showed that exercise encourages growth in a part of the brain called the hippocampus. Various studies have found that growth of the hippocampus is associated with reduced depressive symptoms, helping to ‘protect’ the brain against this illness.
Whether you’re running your first 5k or your fiftieth marathon, running can help with self-image. By getting out there, you can ‘prove’ to yourself that you can achieve amazing things.
Unless you mainly run on treadmills, most types of running make you spend time outdoors. And spending time in nature is known for its ability to improve mood, reduce sadness and anxiety, and decrease rumination (thinking negative thoughts over and again).
‘Runner’s high’ is a euphoric feeling that some people experience after running (and other exercise). Despite many people having heard of runner’s high, it’s still not that well understood (although it appears likely it’s related to endocannabinoids). Even among regular runners, many never actually experience it and it doesn’t appear to be something you’ll automatically feel whenever you work out.
For some people, runner’s high may well help with their mental health. But it’s probably not the main cause of improvements.
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Want to experience running’s benefits for mental health? Our mental health run tips will get you started on the right track.
Physical health check: Most people can get into running without any issues. But if you’re recovering from surgery, recently had heart problems, or are on any strong medication (among other issues) double-check with your doctor first.
Go low and slow: Start slowly and gradually build up time, pace, and distance. If you’re new to running, try following a Couch to 5K style plan.
Do it with other people: As mentioned above, there’s a clear link between running, mental health and being social. Try joining a group running club or a local Park Run and exercise with others.
Head outdoors: Treadmills can be a good way of getting the runs in (especially when the weather’s bad), but tend to get pretty boring! You’re more likely to experience the mental health benefits of running by doing it outside. A local park, woodland, towpath or anywhere outdoors will do the trick.
Create a mental health run plan: Whether you want to compete in a race, or are purely doing it to boost your mood, you’re more likely to go running if you create a plan and commit to it. To start with, aim for something easy—perhaps two 20-minute sessions per week. Block out that time in your calendar, and dedicate it to your exercise. Our guide to overcoming mental barriers to running can help you find your motivation.
Running gear: You don’t need much to go running, but a pair of suitable shoes is a must. Most people find it more comfortable to run in sports clothes too. You don’t need to spend much money, you just need the essentials.
Related: How to keep running when you want to quit
Running is the second most popular form of exercise in the world (coming in just after fitness training). And it’s clear why so many people are into running. Besides all the physical benefits that running brings, it also has a powerful, positive effect on people’s mental health too.
If you’re struggling with your mental health, you’re not alone. There is tons of support available from your GP, charities, as well as friends and family - and there are many highly effective treatments available.
No one’s claiming exercise will ‘cure’ symptoms of depression, anxiety, or other issues, but it certainly won't do any harm either. So, why not pull on your old trainers, and try running for mental health?
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