Running, of course, has been found to have a number of benefits for both the mind and body. While many people might think of running as a purely physical activity, as it has been found over and over, running can have a profound impact on mental well-being as well.  A study at the University of Tsukuba in Japan found just 10 minutes of moderate intensity running improves mood and executive function.  The researchers also suggested that running may provide more mental health benefits than any other exercise.  

We certainly all know about runners high, which helps us with achieving some of the mental benefits of running. When we run, our bodies release endorphins, which are natural painkillers and mood boosters. Endorphins help to reduce stress, anxiety, and depression, and can even help improve our sleep patterns.  Studies have shown that running can help reduce symptoms of depression and anxiety, and can help improve our overall sense of well-being. 

Also, when we run, we are able to escape from the distractions of daily life and focus solely on the task at hand. This can help us clear our minds, reduce stress, and improve our mood. It also helps soften the response to emotional stress.  Running can improve mindfulness, helping us to focus on the present moment and let go of negative thoughts and worries. When we run, we are able to focus on our breath, our movements, and the environment around us, helping us to be fully present in the moment. This mindfulness practice can help us to reduce stress and improve our overall mental well-being.

Running can also help improve our self-esteem, as it allows us to set and achieve goals.  These lead to a sense of accomplishment and pride in our achievements.  With realistic goals and coaching, most people who run out perform their goals and gain a more positive self image. 

Another way that running can help the mind is by providing a sense of routine and structure. Many people find that having a set running schedule can help them establish a routine and stay on track with their fitness goals. Additionally, running can also help us to form favorable habits, such as eating healthy and getting enough sleep, which can have a positive impact on our overall mental health. 

Running, at times, can create an almost meditative state. When a person runs, their focus shifts from external distractions to their internal experience, and this shift can create a peaceful space. The repetitive motion of running combined with rhythmic breathing can lead to a calming of the mind. Additionally, running can provide a space for self-reflection, allowing the runner to think about their feelings, experiences, and challenges in a focused and uninterrupted way.  

Finally, running can also provide us with a sense of community and social support. Many people join running groups or participate in races, allowing them to connect with others who share similar interests and goals. This social support can help to reduce feelings of loneliness and isolation, and can improve our overall mental health

Physiologically, according to Johns Hopkins research; the benefits to your mental strength continue after your run.  Consistent cardio exercise increases the growth of capillaries that nourish the brain, and may produce new brain cells which leads to a an ‘overall improvement in brain performance and prevent cognitive decline.’  A healthier brain is the pathway to healthier mental well being. 

To summarize, running improves your mental health in the following ways.

1. Reduces stress and anxiety: Running can be a form of mindfulness. and help to clear your mind, reducing feelings of stress and anxiety.
2. Increases self-respect and confidence.
3. Improves mood: Running releases endorphins, the body’s natural mood boosters, which can help to lift your mood and reduce feelings of depression.
4. Provides a sense of accomplishment: Setting and achieving running goals can be a great way to boost self-esteem and give a sense of accomplishment.
5. Can create a sense of belonging and social support.
6. Offers time for reflection: Running can provide an opportunity for quiet reflection and help to process thoughts and emotions. 
7. Running can also create physiological changes that lead to increase in brain performance.  

It’s important to remember that everyone’s experience with running and mental health is unique, and what works for one person may not work for another. If you’re looking to start running for mental health benefits, it’s a good idea to speak with a mental health professional that can work hand in hand with a coach to determine the best approach for you.