How running can boost your mental health (and 10 tips to start)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Runner’s high really is a thing. From boosting mood to stress relief, here are 7 science-backed benefits of running on your mental health and how to get started.
We’ve all had those days where stress, anxiety, and restlessness just won’t stop. You might notice your shoulders are glued to your ears even when you should be relaxing, or maybe that low hum of anxiety hasn’t let up since breakfast. By the time you lie down, your mind is racing through to-do lists, worst-case scenarios, and half-finished conversations. You’re exhausted, but your body’s still in go mode.
That’s because stress doesn’t just live in your head: it lives in your nervous system. And one of the most effective ways to calm it is by moving your body. Running, even in short bursts, can help lower cortisol levels, boost mood, and improve brain function.
Here’s how running can support your mental health. Plus a few practical ways to start (or return to) a movement routine that feels doable, no matter what life throws at you.
Does running improve mental health?
Research shows that running can benefit your mental and physical health in a number of ways. And some studies suggest that consistent aerobic activity like running can ease symptoms of anxiety and depression, improve emotional resilience, and enhance overall mood.
Running gives your nervous system a job to do. When your thoughts start spiraling or your body’s in that wired-but-exhausted state, movement can help shift the internal pressure just enough to help you come back to yourself.
While it can’t serve as a replacement for longer-term mental health care like therapy or medication, running can be a part of your wellbeing toolkit, especially on heavier days.
7 ways running supports your mental wellbeing
Here are a few ways that running can help improve your mental health:
1. It resets your stress response: Running temporarily elevates your heart rate and breath (essentially mimicking stress), which then trains your nervous system to bounce back more quickly. Over time, this helps you handle other types of life stressors with more ease and less overwhelm.
2. It boosts your mood and brain chemistry: It boosts your mood and brain chemistry: During and after a run, your brain sometimes releases feel-good chemicals like serotonin and endocannabinoids. They promote calm, improve mood, and may create that post-run glow that people call the “runner’s high.”
3. It helps regulate anxiety and depression: Clinical research suggests that running can reduce symptoms of depression and anxiety, particularly if they’re mild or moderate.
4. It improves focus and cognitive function: Running increases blood flow to the brain and has been shown to stimulate the growth of new neural connections. The result is sharper thinking, better memory, and more mental flexibility when life gets messy.
5. It builds confidence and self-trust: When you follow through on a run—especially on the days when motivation feels low—you reinforce a sense of agency and capability. It reminds you that you can show up for yourself, even in small ways, and allows you to show up on more difficult days, too.
6. It supports better sleep: Physical activity can help regulate circadian rhythm, reduce restlessness, and lead to deeper, more restorative sleep.
7. It creates space for solitude or connection: Whether you’re running alone to decompress or joining a local run group for connection, running offers flexible mental space. It can be quiet and personal or social and energizing, allowing you to adjust based on your needs of the day.
Related read: 7 simple movement exercises to boost your mental health
How to use running for mental health: 10 mindful tips
The benefits of running are more qualitative than quantitative, so you don’t need to run every day or train for a marathon to feel the mental benefits. These tips are designed to meet you wherever you are, whether you love a morning jog or have never identified with the term “runner”.
1. Start (really) small
If you’re new to running or haven’t done it in a while, resist the urge to go big at first. You can even start by jogging for a minute, then walking, then jogging again.
After all, the mood benefits come from the movement itself, not how many miles you can do. You can literally jog to the end of the block and back, and it’ll be enough to start shifting your mood and energy.
Top tip: Set a timer for five minutes and see how your body feels, allowing yourself to stop or walk when needed. Then, work on increasing it so that you can run the whole five minutes. Add time as you improve.
2. Walk/run/walk is still running
Alternating running and walking is a tried-and-true method, with seasoned runners using it when they want to increase speed or duration. It reduces the chance of injury, lowers stress on your body, and builds confidence. (Not to mention, it also reduces the intimidation factor.)
Top tip: Run 30 seconds, then walk 90 seconds. Repeat for 10-20 minutes, and increase the run intervals slowly over time.
3. Pair running with something enjoyable
You’re more likely to stick to running if you connect it with something you genuinely enjoy, like a favorite playlist, a calming podcast, or a peaceful trail. It helps to save those items just for running, too, so that you know you’ll have to actually go on a run to get the benefits.
Top tip: Create a playlist you only listen to when you run, or promise to take yourself to a favorite coffee shop or spa appointment post-run. This can help you find the motivation to start (especially at the very beginning).
💙 Try this Mindful Running Music playlist to boost focus and enjoy the process.
4. Keep it pressure-free
There’s no better way to remove the joy from something than by adding unnecessary pressure on yourself. You don’t need to measure pace, wear fancy gear, or post about your speed and timing. Instead, focus on how it makes you feel.
Top tip: Create a few check-in questions for yourself before and after running to see if it improves your mood — whether it's fatigue, anxiety, or sadness. This will help you look at running in a more holistic way and take some of the pressure off.
5. Choose one consistent cue
Habits often stick when they’re tied to something else you already do. So, you could run after your morning coffee, immediately after work, or before you make dinner. Linking running to another routine can help it feel more automatic.
Top tip: A few suggestions for habit stacking include running after brushing your teeth in the morning, before you check your email for the day, or as a transition between work and rest time.
Read more: Why habit stacking can help you build routines that actually stick
6. Run outdoors when possible
Nature offers its own mental health benefits, so if you can, try to run outside. It can ground your senses, improve your mood, and help regulate emotions in a way that a sweaty gym treadmill run just can’t replicate.
Top Tip: Look for trails, parks, or scenic water views whenever possible. Even if you live in a big city, you can often find a few quiet streets.
💙 If you can’t be outside, invite nature sounds while you run indoors with the Mountain Lake soundscape.
7. Use it to shift emotional states
Running can help move emotion through the body, especially if you’re feeling agitated, anxious, or disconnected. The next time you feel an intense emotion coming on, try moving through it.
Top tip: Try going on a run that’s more about your emotions than the actual exercise — think an angry jog or a grief run. Don’t focus on fixing the emotion, but see how you feel during and after the run.
💙 Check in with your body and emotions by taking A Mindful Run with Mel Mah.
8. Don’t skip recovery
Overtraining or skipping rest days can backfire both mentally and physically, leading to soreness, exhaustion, and crankiness. When you give yourself enough recovery, you let your brain reset and your muscles rebuild themselves. Having a few rest days can help with motivation, too.
Top tip: Don’t think that recovery means you need to lie on the couch all day. You could walk, stretch, or even sleep. It’s all part of giving your body a break.
9. Make it social
Running with others can make it easier to show up, and you might even feel better during. Call a friend, go for a run with your dog, or join a local running group. Even a text thread where you share post-run selfies can help with motivation.
Top tip: A few social options include:
Join a free Couch to 5K program or park run
Ask a friend to meet weekly for a 20-minute jog-walk
Find a buddy to share check-ins with
10. Give yourself grace with setbacks
Perfection is impossible, so don’t set yourself up for failure by expecting it. You’ll miss runs, feel too tired to hit your best, or find yourself slacking on certain days. This is when you need to learn to be flexible and just enjoy the process.
Top tip: Ask yourself the following questions to make the process more intuitive and less rigid:
“What kind of movement would feel good today?”
“Do I need to rest more than go on a run right now?”
“Can I take one minute and decide after that?”
Related read: How to stop being a perfectionist: 6 tips
Running and mental health FAQs
Does running help with anxiety or depression?
Yes, running has been shown to reduce symptoms of both anxiety and depression, especially in people experiencing mild to moderate versions. It likely works by stimulating the release of mood-stabilizing chemicals like serotonin and endocannabinoids, while also lowering stress hormones like cortisol.
Besides the biological effects, running also creates space for emotional processing. This can help interrupt negative thought spirals, especially for people who tend to ruminate.
How long do I need to run to feel the mental health benefits?
The mental health benefits of running can begin with just a single 10-minute session — yes, really. Short bouts of running have been shown to improve mood and emotional state immediately after the exercise, so you might feel calmer, more focused, or more emotionally balanced even after a short, gentle jog.
For longer-term benefits like reduced anxiety or depressive symptoms, the CDC suggests aiming for around 150 minutes of moderate aerobic activity per week (which translates to about 20–30 minutes on most days). That said, any amount of movement is better than none. Consistency matters more than intensity.
Is walking just as good for mental health as running?
Walking offers many of the same mental health benefits as running, including improved mood, lower stress levels, and increased emotional clarity. The main difference is that, because running is more intense, it might trigger the release of endocannabinoids more frequently than walking, which may have a greater effect on your brain’s neurochemistry and relax you more.
That said, if you prefer walking, or if running feels inaccessible right now, it’s a fantastic and sustainable way to support your mental wellbeing. It all just depends on what feels the most manageable for you.
What if I don’t enjoy running?
Running isn’t for everyone, and disliking it doesn’t mean you’re doing something wrong. If you’re curious about trying it anyway, consider reframing what “counts” as running: slow jogs, walk-run intervals, trail runs, or even shuffling around the block all qualify.
You may also consider exploring other forms of movement that offer similar mental health benefits, such as brisk walking, cycling, swimming, or dancing. The goal isn’t to force yourself into something you hate, but to instead find what helps you feel better, and then do it more often.
Can running replace therapy or medication?
While running can complement professional mental health care, it isn’t a substitute, especially for those with more severe symptoms. Studies have suggested that running can be as effective as medication or therapy for some people with mild depression, but different people might find that the effects vary.
If you’re managing a mental health condition, it’s best to talk with a healthcare provider about how running might fit into your overall care plan. If you’re already in therapy or taking medication, running can also be a powerful tool to support the progress you’re already making.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
