11 Ways Running Can Boost Your Mental Health
Running may help reduce stress, ease anxiety and depression, improve sleep, and boost mood, focus, and resilience — one step at a time.
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Sometimes the hardest part of a run is simply getting out the door. When you’re stressed, anxious, mentally drained, or stuck in a low mood, lacing up your sneakers may feel impossible. But many runners notice the same thing: They almost always feel better afterward.
That’s because running doesn’t just strengthen your body — it can have a powerful impact on your brain and mental health, too. “Running can boost your mood and energy levels, improve sleep, reduce anxiety and depression, and give you more mental clarity and focus,” says Kelsey Ryks, PT, DPT, a physical therapist at Hinge Health. “It can impact your mental health in so many positive ways.”
Whether you’re managing stress, anxiety, depression, or simply looking for a way to support your emotional well-being, running can become a valuable tool — either on its own or alongside therapy, medication, or other treatments.
“Running is something you can do immediately that has an immediate effect on how you feel,” says Natalie Thornhill-Brown, a health coach at Hinge Health. “Movement is one of the most important parts of being mentally and emotionally healthy.”
Here’s what happens in your brain when you run, plus an inside look at how running may help support your mental health, according to Hinge Health experts.
What happens to your body and brain when running?
When you start running, your heart rate increases, your breathing deepens, and blood flow rises throughout your body — including to your brain. Those physical changes trigger shifts in brain chemicals and hormones that directly influence mood, stress levels, focus, sleep, and emotional regulation.
“Running increases some of the feel-good chemicals while also lowering some of the chemicals that negatively impact mental health,” explains Dr. Ryks. These include:
Endorphins. These natural pain-relieving chemicals are produced by the brain and are often associated with the “runner’s high” — that post-run feeling of calm, euphoria, or reduced stress.
Endocannabinoids. Research suggests these neurotransmitters (brain chemicals) may play an even larger role in runner’s high than endorphins. They help regulate mood, stress, and pain perception and can cross directly into the brain.
Serotonin. This neurotransmitter helps regulate mood, sleep, and emotional balance. Low serotonin levels are linked to anxiety and depression.
Dopamine. Part of the brain’s reward system, dopamine contributes to feelings of pleasure, motivation, and accomplishment.
Norepinephrine. This brain chemical helps improve alertness, focus, attention, and the body’s ability to manage stress.
Brain-derived neurotrophic factor (BDNF). Often described as “fertilizer for the brain,” BDNF supports brain cell growth, learning, memory, and emotional resilience.
Stress-related chemicals running can help regulate
Cortisol. Running may help regulate cortisol, the body’s primary stress hormone, especially over time.
Adrenaline. Exercise can help your body process and release excess adrenaline associated with chronic stress and anxiety.
“Most exercise helps mental health, but the increased intensity of running tends to amplify these effects,” says Thornhill-Brown. “And the rhythm of running can feel almost meditative.”
Mental health benefits of running
Research consistently shows that running can support mental health in meaningful ways. Just 15 minutes of running a day may reduce the risk of depression by 26%, according to research published in JAMA Psychiatry. Other research shows a similar reduction in anxiety.
Running also offers indirect mental health benefits by improving sleep, confidence, resilience, stress tolerance, and social connection.
“Running isn’t a cure for anxiety or depression, but it can absolutely be part of your emotional and mental health toolkit,” says Thornhill-Brown.
Here are some of the biggest ways running may help your mental health.
Reduces stress. Running helps lower stress hormones, ease muscle tension, and provide a mental break from daily pressures. Research suggests that active people are more resilient to the negative effects of stress compared to those who are sedentary.
Boosts mood. Movement stimulates feel-good brain chemicals like endorphins, serotonin, dopamine, and endocannabinoids. In one study, active adults reported higher levels of happiness after a 45-minute run than after a 45-minute walk.
Calms anxiety. “When anxiety is high, your nervous system is stuck in overdrive,” says Thornhill-Brown. “Running gives that energy somewhere to go.” Because running temporarily mimics some physical symptoms of anxiety — like increased heart rate and faster breathing — it may help your body become more comfortable with those sensations over time.
Improves sleep. Sleep and mental health are deeply connected. Poor sleep can worsen anxiety, stress, pain, and depression — and those same issues can make sleep harder. “Running helps regulate circadian rhythms and improves sleep quality,” says Dr. Ryks.
Helps break the pain-sleep cycle. Stress can worsen pain. Pain can disrupt sleep. Poor sleep can heighten stress and increase pain sensitivity. “Running can help interrupt that cycle by positively affecting all three,” says Dr. Ryks.
Eases depression. Exercise isn’t a replacement for mental health treatment, but it can help improve depressive symptoms. One study found that running several times a week was as effective as antidepressant medication for some people with mild-to-moderate depression.
Enhances cognitive function. Running may improve attention, concentration, memory, and mental clarity. For instance, in one study, running for 15 minutes improved attention and concentration more than 15 minutes of meditation. “Running helps improve neuroplasticity, which supports learning, memory, and emotional regulation,” says Dr. Ryks.
Builds emotional and physical resilience. “Running teaches you how to work through discomfort, setbacks, and challenges,” says Dr. Ryks. “That mental resilience often carries into other parts of life.”
Increases self-esteem. Achieving running goals, even small ones, can boost self-esteem and confidence, leading to a more positive outlook and improved mental health. You can set simple goals around consistency, duration, or distance, or train for a 5K, 10K, or half-marathon, depending on your experience. Even without setting specific goals, people who exercise at least twice a week have higher levels of self-esteem and self-efficacy (the belief in your ability to accomplish something) than non-exercisers, according to research published in the Journal of Sports Medicine and Physical Fitness.
Supports social connection. Running with friends or joining a running group can reduce isolation and help you build community. “Social connection is a huge part of mental health,” says Thornhill-Brown.
Promotes mindfulness. The repetitive rhythm of running can help shift your attention away from anxious thoughts and stay present in the moment. This can help distract you from stressors and negative thoughts, setting the foundation for clearer thinking. Running can help you become more connected to your breath, your body, and your emotions.
Dynamic exercises to do before a run
Want expert care? Check if you're covered for our free program →- Single-leg squat
- Single-leg RDL
- Lateral wall push
- Step up
- Clam raises
Together, these exercises strengthen important running muscles, improve balance and stability, and prepare your body for the repetitive demands of running. They also help improve confidence and body awareness, which can support both physical and mental well-being.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
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Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Tips for running and improving mental health
Consistency matters much more than speed or distance. In other words, you might not feel that different after just one 20- to 30-minute run. Easing into a running routine is the key to getting the most benefits — all while reducing your risk for injury. Here are some strategies from Hinge Health experts to help you get started.
Warm up first. A warm-up is an essential part of any workout because it prepares both your body and mind for movement. Physically, it helps increase blood flow, loosen muscles, and reduce injury risk. Mentally, it can help you transition out of “work mode” or stress mode and into exercise. “It also helps transition your mind from whatever it’s been dealing with throughout the day and gets it into a good place for exercise,” says Dr. Ryks. Consider combining the above dynamic exercises with five to 10 minutes of walking or easy jogging for an effective warm-up.
Start short and build gradually. “Instead of focusing on speed and distance, start with short, consistent runs,” says Dr. Ryks. “Make it part of your normal schedule.” Building a sustainable habit is more important than pushing yourself too hard at the beginning.
Try the run-walk method. “If you’re starting at zero, do whatever feels doable for you,” says Thornhill-Brown. That might mean beginning with walking and gradually adding short bouts of running in between. You can start with as little as 30 to 60 seconds of running at a time and slowly build from there.
Listen to your body. “Some discomfort is normal when you’re starting a new activity, but if it becomes unmanageable or feels stressful, you’ve taken it a little too far,” says Thornhill-Brown. Find your movement sweet spot, or the point where movement feels challenging but still manageable — not so intense that you’re getting injured, overwhelmed, or taking multiple days to recover.
Choose a relaxing running route. The best running environment is the one that feels most enjoyable and calming to you. “Running on routes that are calming or have beautiful scenery can motivate you to run more,” says Dr. Ryks. Flatter routes are often more comfortable when you’re starting out. For some people, a treadmill may actually feel less stressful and easier to focus on. “I like running on a treadmill because I don’t have to think about where I’m going,” says Thornhill-Brown. “I just get into a rhythm and stay in the moment instead of using that part of my brain to navigate.”
Practice mindfulness. “The repetitive nature of running can help you become more in tune with your breath, more aware of the rhythm of your footsteps, and more in touch with your body,” says Dr. Ryks. “It can heighten your awareness of your thoughts and feelings and help you better regulate your emotional state.” To build body awareness, try matching your breathing to your steps — for example, inhale for six steps and exhale for six, or whatever rhythm feels comfortable.
Run with others. Inviting a friend to run with you or joining a running group can help improve consistency and add social support. “The social aspect boosts mental health, and running with others can motivate you to stay consistent,” says Dr. Ryks.
Add in stretching exercises and resistance training. Strong, flexible muscles can improve running form, reduce pressure on joints, and help lower your risk of injury. Stretch after runs, and try incorporating strength training two or three times a week.
Celebrate your wins. You don’t need to train for a marathon to feel proud of your progress. Every extra minute, mile, or completed run counts. “Focus on all the little wins, any progress you’re making,” says Thornhill-Brown. “The bottom line is that you’re working to take care of your body, and that’s a reason to celebrate.”
Schedule rest days. Running is a high-impact activity, and recovery matters. Taking a day off between runs — especially when you’re just starting out — gives your body time to adapt and get stronger. Rest days can also help prevent burnout and injuries, both of which can negatively affect mental health. On non-running days, lower-impact movement like walking, yoga, cycling, or strength training can still help you stay active.
Try something else. Running isn’t the only way to support your mental health through movement. “There are other options,” says Thornhill-Brown. “You can get the same benefits from cycling, walking, swimming — anything that’s repetitive and gets your heart rate up.”
When to see a doctor
“You don’t have to have significant anxiety or depression to see a counselor,” says Thornhill-Brown. “Mental health is the foundation of everything in your life. Reach out and get support any time you’re struggling. Once these conditions become chronic, they become a bit more challenging to manage, so catch them early.”
If you’re experiencing any of the following, talk to a counselor or doctor immediately.
Extreme mood swings
Excessive worry or fear
Persistent sadness or irritability
Inability to cope
Withdrawing or avoiding activities or situations you once enjoyed
Panic attacks
Sometimes exercise habits can become unbalanced and start to contribute to mental health issues. You should talk to a doctor or counselor if you notice that running is leading to any of the following:
Increased stress or anxiety
Difficulty sleeping
Daily life disruptions
Injuries
Disordered eating
PT tip: Focus on what you can control
Mental health struggles can sometimes make you feel powerless. Running — or any movement — can help restore a sense of agency. “Running is a tangible, actionable thing you can do for yourself,” says Dr. Ryks. “You decide how far you go, how long you move, and what feels right for your body that day. That sense of control can be really empowering.”
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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