9 Evidence-Based Ways Running Enhances Mental Well-Being

One in six adults in the U.S. deals with mental health issues, with more people than ever facing stress and anxiety. Rising suicide rates, massive spending, and millions of lives are impacted by poor mental health.

Although many factors influence mental well-being, lack of physical activity is a significant contributor. Research shows that exercise can positively affect mental health, and adding running to your routine is an easy way to experience these benefits.

Running can help improve brain function and mental well-being. Everyday stress and worries can pile up, leading to bigger problems. While we can’t eliminate life’s challenges, we can prepare our minds to handle them better. Regular exercise has been found to build resilience to acute stress. Even just one exercise session a week can help people respond better to stressful situations. Another study found that physical activity reduces anxiety disorders.

Depression is a tough mental disorder that drains hope and energy. If you’re feeling down, running might help. You’ve probably heard of a ‘runner’s high,’ the euphoric feeling long-distance runners sometimes get, but you don’t need a marathon to feel good. Even short running sessions can be rewarding. Physical exercise has been shown to be as effective as antidepressants for those with major depression.

Running does more than just uplift your mood. It can also boost your performance in whatever you do. For instance, running can help students learn and remember information better. Higher levels of cortisol, which increase with running, are linked to better learning. In a study involving three groups of students, those who ran performed better than those who either played video games or did nothing. This finding is supported by another study confirming that aerobic exercise improves cognitive function.

If you struggle with poor concentration, forgetfulness, or procrastination, running can enhance your focus and attention. A 2014 study found that physical exercise improves executive functions and cognitive control by activating the brain’s prefrontal and occipital cortices, which are involved in attention control, working memory, and cognitive flexibility.

Stress and frustration often stem from unachieved goals. Starting your day with a run can help you be more productive. Your brain is most active and creative right after you wake up, allowing you to get more done in the morning than at night when you’re tired. Running can also lead to smarter decisions in other areas of life.

Running can make you smarter. Cambridge University neuroscientists found that running stimulates the growth of new grey matter in the brain, which is essential for functions like memory, speech, decision-making, self-control, vision, and hearing. High-intensity exercises like sprinting have also been shown to improve performance in non-sport activities.

Running can extend your lifespan and improve life quality. It can slow down age-related mental decline, such as dementia or Alzheimer’s. Regular running reduces the likelihood of developing dementia even in your 80s. A review by University of Otago professors concluded that aerobic exercise boosts brainpower, particularly in older adults.

Your mental state can be influenced by those around you, with both depression and excitement being contagious. Surrounding yourself with positive people can help you think positively. Running with friends or joining a running club can be a great social activity.

Poor sleep can affect your mental health. Regular running in the morning can help combat insomnia, improving both the quality and duration of your sleep.

Running might not be for everyone, but if you can manage a short run each day, the benefits could be significant. Besides the direct mental health benefits, running improves overall health, reducing the risk of major issues like obesity, heart disease, or diabetes. This improved health can positively influence your mood and mental clarity. So, lace up those running shoes and get moving!