Scientific research has shown that running does wonders for your physical health and longevity, and the benefits extend beyond your heart and muscles: Running is a powerful tool for your mental health and well-being.

…running helps your brain as much as medication…

Physical activity, including running, improves your mood in the short term and also helps people who suffer from specific mental health conditions like depression.

Research over the past few decades has backed this up. One of the more seminal studies came out of Duke University. Researchers tested 250 people with depressive symptoms taking an antidepressant vs. an exercise regimen of three to four times a week of 30 to 40 minutes of movement, or nothing. The result? Both groups got less depressed with their respective interventions compared to the group that received no intervention, showing exercise may be equally as powerful as medication.

The Runner’s World Guide to Running for Depression teaches you:

• How running helps your brain as much as medication.
• Both the immediate and the long-term benefits of running.
• How running can help you become more mindful, and how it can help to reduce unhelpful thinking patterns.
• That you do not have to run a marathon or even a race to gain the benefits of running – even a 10-minute run can improve your mood.

Go Deeper
Each year, over 21 million American adults experience depression, which means they experience at least two weeks of:

• depressed mood or loss of interest or pleasure in daily activities, and
• problems with sleep, eating, energy, concentration, or self-worth.

Sometimes this issue arises from stress, a life event, or as a side effect of medication. Other times, it seems to come out of the blue, and can’t be connected to any one thing. Whatever the cause, depression is an emotional and physical struggle that requires attention; it doesn’t just go away and requires specific actions to break out of a negative loop.

That’s because, when someone is depressed, they often have trouble speaking kindly to themselves or taking actions that will help them think and feel better. When someone feels unhappy, they are frequently too sad or dispirited to help themselves try to feel better.

Recovering from depression often requires a three-pronged approach: medication, talk therapy, and lifestyle changes. This is precisely where running comes in.

Moving for even just 10 minutes at a moderate to high intensity can help someone interrupt negative thought patterns. The runner’s brain will be flooded with endorphins and other “feel-good” neurotransmitters, which will help create a better mood, making a person with depression less likely to start the cycle over.

In fact, going for a run can be just as beneficial as medication for people suffering from depression. A 2023 randomised controlled study published in the Journal of Affective Disorders found that the remission rates of participants who received antidepressant medication versus running therapy were comparable. Those who ran instead of taking medications also had improvements in physical health, including blood pressure.

It can sometimes be hard to start moving when you feel overwhelmed with negative thoughts and feelings, but runners who struggle with their mental health say it is always worth it. As Jessica Rodarte, a programme participant in our roundtable discussion, says, it is sometimes a struggle to get out of the door, but going for a run brings her “back to herself and helps her feel like herself again.”

Reminding yourself that you will feel better after a run is important, but reminding yourself of the reasons why you will feel better is perhaps more helpful. Here are a few reasons running is a productive outlet for those with mild or severe depression:

Running Gets You Out of Your Head
Running is a way to explore the world, and if you focus on noticing people and the landscape, you are practising a form of mindfulness meditation.

When you are being mindful on a run, you notice what you pass, such as a tree or a dog or the sky, but you attach no value to each thing, and you let go of any positive or negative thought you might have as you move from one moment to the next. In this way, you aren’t “thinking,” but “noticing.” This allows you to be completely present in the here and now without letting your thoughts attach to a feeling that might eventually end up in a spiral.

This is because research has found that exercise releases new neurons known as GABA, which slows down your brain by blocking specific signals in your central nervous system. In a sense, it helps bring calm.

Mindfulness when running is the exact opposite of obsessing, in which you think the same thought over and over without making a decision or letting go of the observation. Mindfulness meditation can improve a person’s mood when they are depressed, and it also works in conjunction with running. A 10-minute meditation session can improve workout motivation, according to a 2023 study.

Running Is Physically Hard, but Emotionally Rewarding
This is a good phrase to keep in mind as you begin or continue a running habit, says programme host Deena Kastor.

A run is going to challenge you, but that doesn’t mean it isn’t also making you feel better. The important thing is to congratulate yourself for trying a physical activity and not berating yourself for not “being good enough.” Instead, congratulate yourself for trying.

“We stumble, we try new things, we adapt,” says Justine Gonzalez, a programme participant in our roundtable discussion. Running is a journey, not a destination, and some days will be easier than others.

Running Brings Community
As Bryant Belarmino, a participant in the discussion, says, even though he runs alone, getting outside and seeing other people helps his mood. “By the time I’m done, I’m really grateful that at least I pushed myself to do something outside versus being at home and getting lost in my thoughts,” Belarmino explains.

Regular running on a specific route can be even more rewarding because eventually you will see the same people, and you will become familiar with your neighbours, their pets, and other runners. That connectedness is so powerful, says Gonzalez.

If you’d prefer to run with others, you can find a group run that’s right for you. Group runs may feel intimidating, but there are usually athletes going at a variety of speeds, including run/walkers.

A Run Can Be 10 Minutes and Still Help
Even a 10-minute run can help someone feel better. Microbreaks, or scheduled interruptions during extended sitting and focus, make people feel more energetic.

Physical activity also reduces stress levels. Most importantly, a 2021 scoping review found running between 10 and 60 minutes can improve mental health, and it doesn’t matter whether you run on a treadmill or outdoors. The runners involved in the studies used running to ease symptoms related to depression, anxiety, eating disorders, addiction, and other mental health issues.

Once You Start, Running Can Become a Lifeline of Habit
Just like running, recovering from a mental health disorder is not always a linear journey, as Gonzalez says. However, one of the key components of good mental health is feeling like you can overcome challenges. You can help yourself think positively about your ability to face difficulties by using your running, even just short runs, as a sign that you are a strong and capable person.

Start with small goals, such as running around the block or for 10 minutes on the treadmill, and celebrate that accomplishment. Then, celebrate the next short run. By doing that, you will become the happier and healthier person you were meant to be.

There are several free, confidential, and accessible resources in South Africa for people dealing with depression—from 24/7 crisis lines to ongoing counselling and support groups. Here are some of the most important ones.

24/7 Crisis and Immediate Support

If someone is in distress or needs to talk right now, these are the most important numbers:

• South African Depression and Anxiety Group (SADAG) – Suicide Crisis Line
  ☎️ 0800 567 567 (24/7)
• Cipla Mental Health Helpline
  ☎️ 0800 456 789 (24/7)
• Lifeline South Africa
  ☎️ 0861 322 322 (24/7 emotional support)
• Netcare Akeso Crisis Line
  ☎️ 0861 435 787 (24/7 counselling support)

These services are free, confidential, and staffed by trained counsellors who can help stabilise difficult moments.

A version of this article first appeared on Runner’s World US.

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