5 Ways Running Boosts Your Mental Health: Insights from a Psychotherapist

It was a cold, wet January. I had just moved to Vancouver from Ontario and knew no one. I was lonely and facing a chapter of reinvention in my life. These chapters are often when we are most vulnerable to depression, anxiety, and other mental health challenges—times of transition and uncertainty when we lack community. One rainy Wednesday evening, I sheepishly slipped into the Forerunners store ready to join my first group run. It was the beginning of a wonderful journey that strengthened my mindset, offered a sense of community, and introduced me to new goals that enhanced my sense of purpose and confidence. Now, as a psychotherapist, I appreciate the profound mental and emotional benefits that running and training groups like Forerunners offer. Here are five powerful ways running can enhance your mental health.

1. Boosts Mood and Reduces Anxiety

One of the most immediate and noticeable benefits of running is the boost in mood and reduction in anxiety it provides. This effect is often attributed to the release of endorphins, the body’s natural mood lifters. But there’s more to it. Running increases levels of dopamine and serotonin, neurotransmitters associated with happiness and mood regulation. This neurochemical boost not only lifts your spirits but also sharpens your mind by promoting the growth of new neurons and enhancing blood flow to the brain. Additionally, running releases endocannabinoids, natural compounds that reduce pain, improve mood, and trigger even more feel-good neurotransmitters.

Imagine this: you’re out for a run, and your legs start to find their rhythm. Your breathing steadies, and you feel a sense of ease washing over you. This is your brain releasing a cocktail of chemicals that help you feel happier and more relaxed. It’s a natural high, a burst of joy that can help combat the darkest of days. The rhythm of your footsteps, the fresh air filling your lungs, the steady beat of your heart—all of it working together to bring you back to yourself and remind you that you’re alive and capable of finding joy even in movement.

2. Builds Mental Resilience

Running teaches resilience through physical and mental challenges. Training for races, pushing through tough runs, and setting personal records build a growth mindset and the ability to persevere in the face of adversity. This resilience translates into greater psychological strength and confidence, equipping runners with tools to handle life’s challenges more effectively.

Every mile you run is a lesson in perseverance. When your body wants to quit, your mind steps in, urging you to keep going, to push through the discomfort. This mental toughness doesn’t just stay on the track or trail – it seeps into every aspect of your life. You start to see challenges not as insurmountable obstacles, but as opportunities to grow and experience your strength.

3. Promotes Mindfulness and Mental Clarity

Running can also be a form of moving meditation, enhancing focus and mindfulness. Being present in the moment and focusing on your breath, stride, and surroundings can help reduce mental clutter and enhance clarity. The rhythmic nature of running makes it an ideal activity for practising mindfulness, gently drawing you into a state of calm where mental chatter fades, and your attention seamlessly aligns with the rhythmic ebb and flow of your breath and footsteps.

Picture this: you’re running through Pacific Spirit Park. The world around you fades away, and all that’s left is the sound of your breath, the crunch of leaves underfoot, and the steady rhythm of your heart. This is mindfulness in motion. Running allows you to be fully present, to connect with your body and surroundings in a way that brings clarity and peace. It’s a break from the constant noise and distractions of everyday life, a chance to reconnect with yourself and find a moment of stillness in the motion.

4. Fosters a Sense of Community and Belonging

Running groups and clubs, such as Forerunners, provide a supportive environment where individuals can connect with like-minded people, share meaningful experiences, and build lasting friendships. This social connection is crucial for mental health, offering emotional support and increasing motivation.

Belonging and community are fundamental to our mental well-being. Research has shown that strong social connections can significantly reduce the risk of depression and anxiety. In contrast, chronic loneliness has been linked to higher rates of mental health issues and even increased mortality. Being part of a community, especially one that shares your interests and goals, can create a vital support network that enhances your overall quality of life.

There’s something incredibly powerful about moving in unison with others. When you join a running group, you’re not just sharing the physical space; you’re sharing the journey. The camaraderie, the shared goals, the mutual encouragement—all of it creates a sense of belonging. You’re part of a tribe, a community that understands the highs and lows of the running lifestyle. These connections can provide much-needed support, making the miles feel shorter and the challenges more manageable.

Whether it’s celebrating a new personal best, offering a shoulder during tough times, or simply sharing a post-run coffee, these interactions build a safety net that enhances overall well-being. The sense of belonging and connection you gain from a running group can be a powerful antidote to the isolation that so often accompanies modern life.

5. Connects You with Nature

Running outdoors, or “green exercise,” taps into the primitive human desire to connect with nature. Combining physical activity with nature has tremendous positive effects on our mental health. Within just five minutes of green exercise, people report major positive changes in their mood and outlook.

Our default brain state is different outdoors than it is indoors. Outdoors, we experience less anxiety, are more aware of our surroundings, slipping into a state of “soft fascination,” resembling the calm achieved by experienced meditators. This state of mind helps reduce anxiety and depression, enhancing overall mental health.

Being active outdoors connects us to something bigger than ourselves. It reminds us that we are part of the world, not separate from it. This connection to nature can be a profound source of peace and grounding. Imagine running along Jericho beach, the breeze in your hair, the sound of lapping water beside you. Nature has a way of putting things into perspective, of reminding us of our place in the world and the simple beauty of being alive.

Take the First Step

Running is more than a physical activity; it’s a transformative tool for enhancing your mental health and overall well-being. By joining Forerunners Vancouver, you’ll become part of a supportive community that helps you achieve your running goals while boosting your resilience, self-esteem, and mental outlook. The journey of running is filled with ups and downs, but with a community like Forerunners by your side, every step becomes more meaningful and rewarding.

So, lace up your running shoes and take that first step towards a healthier, happier you. Your mind and body will thank you. Let’s run together towards better mental health and a stronger sense of community.

Written by Robin Evan Willis. Robin is a psychotherapist in private practice. She is passionate about helping her clients find resilience and joy in their lives, much like the sense of fortitude, fulfilment and belonging she found through running. To find out more about Robin visit www.counsellingwithrobin.com.