top of page

The Impact of Running: Top 3 Mental Health Benefits for Runners

As the days grow longer in the United States, more and more people are stepping outside, lacing up their running shoes, and hitting the pavement. However, there are common misconceptions and fears surrounding running. Some believe it’s scary, others worry about its impact on their knees, and a few fear that it might inadvertently lead them to training for a marathon. As a certified run coach (UESCA), I’m here to share my insights and encourage you to embrace running in a way that suits you best.

Running: A Personal Journey

Running has gifted me countless positive moments and unique experiences. From exploring city streets during my travels to connecting with incredible individuals, it has enriched my life in ways only running can. But what makes running truly special is its ability to provide both physical freedom and mental clarity.

Clinical Evidence: The Mental Health Boost

Beyond personal anecdotes, let’s delve into the clinical data supporting the mental health benefits of consistent running:

1. Reduced Risk of Depression

  • A study published in JAMA Psychiatry revealed that even minimal physical activity can significantly reduce the risk of major depression. Specifically, running for just 15 minutes a day or walking for an hour can lead to a 26% decrease in depression risk.

  • Here’s a simple 15-minute running routine to consider:

  • Run Easy for 1 minute: Maintain a conversational pace.

  • Run Moderate for 1 minute: Slightly challenge yourself.

  • Repeat this cycle 7 times.

2. Reduced Risk of Anxiety

  • Establishing a consistent running routine provides stability and predictability. Like a flowing stream, it balances hormones and prevents stagnation. When stressors arise, having this reliable outlet helps maintain equilibrium.

  • Research published in the National Library of Medicine underscores the positive impact of regular exercise on anxiety reduction.

3. Creativity Boost

  • Phil Knight, the founder of NIKE, famously went on 5K runs before making significant decisions. Why? Running clears the mind, removes distractions, and allows focused contemplation.

  • Consider it your personal brainstorming session—where ideas flow freely and creativity blossoms.


Running isn’t just about physical fitness; it’s a gateway to mental well-being. So whether you’re sprinting toward a marathon or leisurely jogging through your neighborhood, remember that running is what you make of it. Embrace the gift of movement—one that sets your body free and liberates your mind.

Happy running!

14 views0 comments


bottom of page