Running saved me long before I ever called myself a runner.
Back in my 20s, life felt heavy—like I was drowning in my own head. I didn’t care about medals or six-packs. I just needed something to quiet the noise. So I laced up one day, went for a run, and… something shifted. Not instantly. But by mile three, my brain felt lighter. Less fog. Less tension. More control.
That became my ritual—my therapy on two legs.
And science agrees. A 2024 study out of Stanford had people jog for 30 minutes, then watch sad movie clips. The runners reported less sadness than the folks who just stretched. That’s not a coincidence. That’s running working its magic on your brain.
Running = Chemical Reset
Every time you run, your brain gets flooded with natural mood boosters—endorphins, serotonin, dopamine. Endorphins help numb the pain. Serotonin lifts your mood. Dopamine? That’s the reward hit that gives you that post-run high and keeps you coming back for more.
Sure, we’ve all heard of the “runner’s high,” but most of the calm you feel after a run? That’s thanks to endocannabinoids, not endorphins. According to Johns Hopkins, these brain chemicals slip past the blood-brain barrier and help you feel relaxed and steady. It’s like your brain is telling your body: “You’re good. Keep going.”
Over time, running even helps you grow new brain cells, especially in the hippocampus—the part responsible for memory and mood. Researchers have found that regular running can literally rewire your brain to handle stress better and improve emotional control.
Real Runners Feel It Too
I’m not the only one who feels this. A runner friend of mine calls her early morning jogs her “sanctuary.” She says it gives her confidence, clears her mind, and makes her feel unstoppable.
One Redditor said, “Running is absolutely more about mental health than physical improvement these days.” I couldn’t agree more. For a lot of us, running doesn’t just fix the body—it fixes the chaos upstairs.
What Running Does to Your Brain (Backed by Science)
Let’s get into the real meat of it. Short-term? A run can flip your mood like a switch. After just 30 minutes, you’ll feel calmer, less reactive, and more in control. That’s the chemical flood doing its job: endorphins dull pain, serotonin lifts mood, and dopamine lights up the reward centers.
It’s a feedback loop: you feel good after running, so you want to do it again. Even a slow jog on tired legs can leave you standing taller and thinking clearer.
Stick with it long-term, and it gets even better.
Regular running boosts levels of BDNF—think of that as brain fertilizer. It helps grow and protect neurons, especially in the hippocampus. Over time, this leads to a bigger, better-functioning brain. One study even showed that consistent runners had larger hippocampi and better focus, memory, and emotional resilience.
One neuroscientist called running “the single best thing” you can do to fight off cognitive decline. I’d back that 100%.
Is Running Better Than Other Workouts?
Here’s the honest answer: all movement helps. You don’t need to be a marathoner to get the mental boost. But different workouts hit differently.
A 2023 review of over 14,000 people found that walking, running, strength training, and yoga all helped reduce depression. In fact, running and walking were just as helpful as therapy in lifting mood. Another study showed that a 16-week running program was as effective as antidepressants for easing depression.
So, while I’m biased toward running, let’s break it down by workout style:
Running (Outdoors)
- Boosts endorphins and BDNF like nothing else
- Great for focus, clarity, and emotional reset
- Doubles as “active meditation” thanks to its repetitive rhythm
- In clinical settings, it can match or outperform antidepressants
Walking & Hiking
- Easier on the joints
- Still triggers dopamine and calm
- Great for beginners or recovery days
- Nature walks can match the mental boost of runs
Strength Training
- Builds confidence and physical strength
- Elevates endorphins and improves body image
- Often easier to stick to, especially in a structured gym setting
Yoga / Pilates
- Combines movement, breath, and mindfulness
- Proven to ease anxiety and improve emotional balance
- Great for calming a racing mind
HIIT (High-Intensity Interval Training)
- Delivers a quick, intense mood lift
- Spikes adrenaline and clears mental fog fast
- Good for releasing pent-up stress, though not always relaxing
Final Word: Why Running Still Hits Different
Here’s the thing—running isn’t magic, but it comes pretty close.
Its mix of rhythm, outdoor exposure, cardio intensity, and mental clarity makes it stand out. A light jog can flood your brain with chemicals in ways that a slow stretch or gentle yoga might not match.
For example, that Stanford study found people were better at resisting sadness after a run compared to those who only stretched.
But if running’s not your jam, that’s okay too. Whether you’re into strength training, yoga, or dancing in your kitchen—consistency is what matters. The best mental-health workout is the one you’ll actually show up for.
Why Outdoor Running Hits Different (And Heals Deeper)
If running has a secret weapon, it’s nature. I’ve been coaching in Bali for years, and I see it all the time—there’s something about getting outside that shifts your entire mindset.
When you’re out under the rising sun, running past rice fields, feeling that ocean breeze… it hits different. And the science backs this up: just 15 minutes in nature can slash cortisol (your main stress hormone) and bump up feel-good chemicals like dopamine and serotonin (Cleveland Clinic).
In plain English? Running outside helps you feel human again.
Now compare that to running indoors. A treadmill might work your legs, but it doesn’t reset your head the way a quiet trail or beach run does.
When I run on the dirt path by my place in Bali—no traffic, just waves crashing nearby—I’m not chasing a pace. I’m chasing peace. Some runs feel almost sacred.
I’ve run barefoot through sand, through warm rain, and under pink sunrises, and each time I come back feeling a little more put together. I’ve had moments out there that felt like therapy—no lie.
And it’s not just me. Studies show outdoor exercise leads to better moods and faster recovery than indoor workouts. Even just looking at nature can help your brain reset.
So if you’ve got the choice, get out there. Run under trees, loop a park, hit the beach. You’ll feel the difference—in your legs and your mind.
Your Move: What’s your go-to outdoor route? And how does it make you feel after? Seriously—take a moment to think about it.
Rhythm, Reps & That Headspace Shift
Let’s be real—it’s not just the scenery. It’s the movement too. There’s magic in the rhythm of running.
Left foot, right foot, breathe. It’s like a moving meditation. The act of putting one foot in front of the other calms the noise in your head. That’s not just poetic—it’s brain science.
There’s something called the default mode network—basically the part of your brain that spirals, overthinks, and gets stuck in loops. Running shuts that noise down. That’s why so many of us come back from a run with clearer thoughts.
I’ve solved problems mid-run I couldn’t crack sitting at my desk. I’ve laughed out loud remembering old stories, and I’ve cried out stuff I couldn’t say out loud to anyone else.
According to researchers at Stanford’s Center on Longevity, running even helps you focus better and block out distractions after you’re done . I see this in my own routine.
After a good run, my mind’s sharper. I make better decisions. I feel less scattered.
And it’s not just me. One runner said during COVID, running helped her handle anxiety when nothing else worked. “It helps me feel confident in my own skin,” she wrote on Reddit. I get that. I’ve felt the same.
Question for You: What’s your version of that quiet mid-run moment? When does your mind feel the clearest?
The Power of Running With Others
Not every run has to be solo therapy. Sometimes, the real lift comes from others.
A group run, a training buddy, even a race crowd—it’s a kind of joy you don’t get alone. I’ve coached folks who barely said a word in the beginning, then came alive during a group jog.
The distance didn’t change. The support did.
Running with others taps into something called “collective effervescence”—it’s that buzz you feel when you’re moving in sync with a group. There’s energy in shared effort. Accountability. Connection.
And when you’ve got someone beside you cheering you on or cracking jokes mid-run, it can turn a brutal 5K into something you look forward to.
I’ve led “Run & Talk” groups in Bali. We don’t run for pace. We run for release. People open up mid-mile in ways they never do sitting still.
Stress, grief, even secrets—they come out naturally during movement. There’s real healing in that.
And it’s backed by research. Psychologists from the University of Queensland found that running with a group makes you more likely to stick with it.
Makes sense. Who wants to skip a run when your friends are waiting—and the post-run coffee is part of the deal?
Try This: Not in a group yet? Find one—or start small. One friend. One morning. See how the vibe changes.
When Running Saves You
This part is personal.
After I lost my sister, I couldn’t eat. Couldn’t focus. Couldn’t talk. But I could run.
That sunrise jog? It was the one thing that didn’t ask me to explain. Each step felt like breathing again. And slowly, the colors of life came back.
I’ve had athletes say the same. One woman on Reddit said, “Running was the only thing I could do except sleep and cry… it helped me so much.” I felt that. Deeply.
Some of my most powerful runs were when I felt broken. After breakups. During burnout. I’ve gone on runs where I started in tears and came back smiling—sometimes with an answer I wasn’t even looking for.
I’ve forgiven people mid-run I swore I never would. That’s the real magic.
Coach’s Note: These runs might not look pretty. No Strava flex. No PRs. But they’re some of the most important miles you’ll ever run.
When Running Isn’t Enough (Or Starts to Backfire)
Look, I love running as much as the next obsessive runner—but let’s be honest: it’s not a magic fix for everything. We like to say, “Running saves lives,” and sure, it does. But it can also become a crutch if we’re not careful.
I’ve seen this happen a lot. Some folks run every single day just to keep their minds above water. But if running becomes your only way to feel okay, that’s a red flag. You’re not healing—you’re hiding.
One runner on Reddit nailed it: “When the mental health benefits start to affect your physical health, that’s when things go downhill. People run every day ‘for their mental health’ but end up hurt—and that just makes them feel worse.” I’ve coached runners through that spiral. It’s real.
Even for me, skipping a couple of runs messes with my head. I don’t feel guilty—I just feel off. More irritable. Less grounded. A friend once joked, “The minute you get hooked on the mental high from running, then get injured… you’re screwed.”
It’s funny, but also painfully true.
That’s why balance matters. You’ve got to have other tools—bike rides, yoga, strength work, even walking. And some days, you just need to do nothing. Not every missed run means you’re failing.
And let’s get this straight: if you’re struggling with depression, anxiety, PTSD, or anything else serious, running isn’t a replacement for actual help. You need a therapist. Maybe meds. Or both.
According to experts from the University of Queensland, exercise should be paired with professional treatment for depression—not used instead of it. Dr. Susan Albers from the Cleveland Clinic says movement can help with stress—but if you’re stuck in a bad place, talk to someone.
Running helps, but it’s not the answer.
One guy on Reddit said something that stuck with me. He loved running. It was his go-to for everything. But during a deep depression, he said, “I hated every minute of it. I couldn’t even fake liking it.” That hit hard.
For him, it took antidepressants to feel normal again. His words? “Sometimes the brain’s wiring is too messed up—running can’t fix it.”
So yeah, run—but don’t force it. If you’re dreading it every day, or it’s making you feel worse, it’s time to hit pause. Take a rest day. Talk to someone. Try a walk instead.
You’re not broken—you’re just human.
How Running Can Help—When It’s the Right Fit
Running isn’t one-size-fits-all. It hits differently depending on what you’re going through. Here’s how I’ve seen it work:
Anxiety
When I’m anxious—tight chest, fast breath, mind racing—a steady jog is my reset button. That rhythm of footstrike and breath quiets the chaos.
And there’s science behind it: running lowers cortisol levels fast. Plus, it pushes you to face fears—whether it’s weaving through crowds or tackling an unfamiliar route. Each time you do it, your confidence grows.
Depression
Depression is brutal. You feel heavy, like you’re stuck in wet cement. But running sparks dopamine—the feel-good stuff that depression sucks dry.
One study even found that a guided running plan helped ease depression just as much as therapy.
Still, if you’re deep in it, don’t think you have to bust out a 5K. A 1-minute jog, a walk, just putting on your shoes—that’s a win. No judgment. Just movement.
ADHD
ADHD brains are hungry for dopamine—and running delivers.
After a hard run, I’ve had athletes with ADHD tell me they feel laser-focused. Intervals especially help: sprint-jog-sprint mimics the mental ups and downs ADHD folks often live with.
It gives their minds structure and relief at the same time.
PTSD & Trauma
For runners recovering from trauma, slow, steady running can help bring the nervous system back to center. There’s something powerful about reclaiming your body after it’s been through something rough.
But you have to be cautious—stick to safe, familiar routes, or run with someone. Nature helps too. Just keep it slow, safe, and grounded.
Running should support your healing, not add more stress.
OCD or Obsessive Thought Loops
Ever get stuck in a thought spiral that won’t quit? Running breaks that.
It’s hard to obsess when your body is in motion and your breath demands attention. One Reddit runner said, “My meds only work when I run. My slow-ass keeps me sane.”
I’ve had coaching clients with OCD say the same—running clears the fog.
Adjust to What You Need That Day
The big lesson here? Tune in.
If your body’s dragging or your mind’s yelling “no,” you don’t have to run hard. Swap in a walk. Slow jog. Just sit outside.
I’ve done recovery runs that turned into walks, and you know what? That was the best choice for my head that day.
No shame in that.
Let running support you—but don’t let it control you.
When One Run Hits Different
Some runs don’t just move your legs—they move your life.
I’ll never forget one quiet sunrise run in Bali. I was thinking about a rough memory—someone who’d really hurt me. Out of nowhere, mid-run, I realized I’d forgiven them.
Not because I decided to, but because something inside had just let go.
I stopped. Stood there in the still air. I actually cried. That run gave me peace no conversation ever had.
And it’s not just me. I’ve seen other runners post stuff like:
“I started running after losing someone I loved. I couldn’t do anything else but sleep and cry. Now, running clears my head. It’s how I make sense of things.”
Or:
“I used to walk and jog slowly, just trying to stay afloat. But one day I realized—wow, I’m actually running. It felt like the sun finally broke through the clouds.”
Moments like that don’t come when you’re chasing PRs or glued to your GPS watch. They come when you run with no plan, no pressure.
Just breath, motion, and being.
Try This:
Next time your mind feels stuck, lace up. Leave the earbuds. Forget your pace.
Tell yourself, “I don’t need to solve anything today.” Then go run anyway.
Let your brain wander. Or go blank. And maybe—just maybe—you’ll come back lighter.
How to Start Running for Mental Health (Even If You’re Struggling)
If you’re stuck in a mental fog or just starting out, the key isn’t mileage — it’s movement. Don’t overthink it. You don’t need to sprint out the door or rack up five miles on your first day.
Just get moving.
Start small. Really small. I’m talking five minutes — even just a brisk walk. That’s enough to nudge your brain into releasing those feel-good chemicals. You don’t need fancy gear, high-tech watches, or the “perfect” playlist.
Here’s how I coach beginners (and how I got through some tough patches myself):
- Mix walk and jog: Try 1 minute running, 2 minutes walking. Do that 5 to 10 times. And yeah, that first minute? Celebrate it. That’s a win.
- Forget the finish line: Don’t chase a 5K right now. Just aim to feel better. Some days, just putting on your shoes and stepping outside is enough.
- Take breaks without guilt: You don’t owe anyone a perfect run. If you need to stop, stop. No shame. This isn’t for Strava. It’s for you.
- Make it ridiculously easy to start: Lay your gear out the night before. Run at a time when you feel most awake — maybe midday if mornings crush you. Even texting a friend “I’m heading out” can give you a little push.
- Follow a plan or find a buddy: A gentle 4-week plan (like walk 3 min / jog 1 min) can give structure. Or rope in a friend. I’ve had clients stick with running just because someone was waiting on them at the park.
And if all you’ve got is five minutes? Take the win.
Many of my runs started with “just 5 minutes” and turned into something more. But even if they didn’t, I still felt better afterward.
Here’s the cool part: Research shows that around 150 minutes of moderate exercise a week can do wonders for your mental health.
But even the tiniest effort matters. Just moving — any kind of moving — helps.
And if you’re feeling too down to start at all? Walk. Just walk. Movement is medicine, but there’s no rule saying you need to run today.
And if the weight in your chest feels too heavy, talk to someone. A run can help, but it’s not a replacement for real support when things get dark.
Is Running the Ultimate Mood Booster?
So… is running the answer?
Honestly? It’s one of the best I’ve found. But it’s not one-size-fits-all.
Running is like therapy with sneakers. You get the brain boost — the endorphins, the rhythm, the clarity — and for some people, that’s exactly what they need. One review from the American Psychiatric Association even suggests running can work as well as medication or formal therapy for depression.
But here’s the catch: it’s not magic. It won’t fix everything for everyone.
When running hits the spot:
You’re tense, overwhelmed, or spiraling, and you just need to move. Running outdoors especially — something about air and motion helps clear the mental junk.
When something else wins:
Maybe your knees hate pavement. Or you crave connection from a yoga class. Or you’re wiped and need something gentle.
That’s fine too.
The best combo? A little of everything. A tempo run on Tuesday, yoga Thursday, and strength training on Saturday — it adds up.
Running can be the spark that fuels all the other healing tools — therapy, mindfulness, sleep, even relationships.
Want to test it out? Try 10 runs in the next few weeks. Track how you feel after each one.
Notice how you feel after run 1. Then after run 5. Then after run 10. I bet you’ll start seeing a shift.
Let me know how it goes. Tag it with #MyRunReset. You’re not the only one out here fighting to feel like yourself again.
Run Q&A – Real Talk for Real Runners
Can running replace therapy or meds?
No. It can support healing but it’s not a cure-all. Studies show it works best when paired with professional help. If you’re in a bad place, talk to someone before lacing up.
Running vs. yoga for anxiety — which is better?
Both are great. Running can burn off anxious energy and calm you through breath control. Yoga works more gently — stretching, breathing, slowing the mind. A study from UQ found their mood effects are very similar.
See what works for your nerves on any given day.
Is the “runner’s high” real?
Yep — just not always dramatic. Some days it’s more of a mellow calm than a euphoric blast. It’s caused by chemicals called endocannabinoids, not just endorphins (hopkinsmedicine.org).
Think peaceful, not fireworks.
Does running help with depression?
Often, yes. Especially mild to moderate depression. But it’s not foolproof. Some days it’ll feel impossible. That’s normal. The magic happens with consistency.
But if it starts making you feel worse or guilty, pull back and get support.
Can I run with PTSD or trauma?
Yes, and for many, it’s healing. Running can offer control, rhythm, and a way to release stored-up stress.
Start gently. Run in safe, familiar places. If anything feels off or triggering, stop and talk to your therapist.
There’s no shame in switching to a walk or trying again another time.
Final Challenge: Try 10 Runs and See What Changes
Not 10 perfect runs. Not 10 fast runs. Just 10 times where you show up for yourself and move your feet.
Track how you feel after each one. Use a notebook or just make a mental note: Did your mind feel clearer? Did your stress level drop? Did something shift?
That’s the test — not speed, not mileage.
Your move. Try it. Tag it. Share it.
#MyRunReset