Running for Mental Health
Discover the benefits of running (and walking) for mental clarity, emotional resilience, and overall well-being.
The Mental Health Struggles We All Face
My mind has been reflecting a lot on mental health. I think primarily because mine feels all over the place lately. With the demands of my vocation, my role as a husband and father, and my community involvement, life often feels overwhelming. I also don’t think it is absurd to say, we live in a fairly tumultuous time, where simply existing in this world as a human being can be enough to cause stress levels to go through the roof and trigger my anxiety.
So with all of that said, caring for my mental health is a crucial practice. There are many practices that can aid in this process, but one for me that stands above many others is a good run—heck, even a walk outdoors can give me a good reset. I guess what I am saying is MOVEMENT, especially outdoors—when able—is one of the best boosts I have found to help me in managing and caring for my mental health.
A Little Science Behind Running and Brain Health
Running plays a crucial role in my well-being because of its profound effects on both my body and mind. While I am not a medical professional, research supports what I have experienced firsthand—the neurological benefits of running are significant. Regular aerobic exercise, such as running, stimulates the release of neurotransmitters like serotonin, dopamine, and endorphins, which are essential for regulating mood and cognitive function.1 These neurochemical responses not only contribute to an improved sense of well-being but also enhance brain plasticity and executive functioning.2
Additionally, running has been shown to reduce cortisol levels, a key factor in the body’s stress response. Elevated cortisol is often associated with anxiety and depressive disorders, and physical activity helps regulate this stress hormone, improving emotional resilience.3 Studies indicate that exercise interventions can be as effective as pharmacological treatments in alleviating symptoms of anxiety and depression, particularly when combined with other aspects of a healthy lifestyle.4
Given these benefits, running—or movement more broadly—can serve as an essential tool for managing mental health conditions, including anxiety disorders, depression, and neurodivergence. While it is not a cure, it provides a scientifically supported means of fostering mental clarity, emotional stability, and overall cognitive health.
Basically: Running is really good for the brain—and again, when I say running, I am also including movement in that classification as well.
High-Stress Reality of Vocation and Mental Health
Working vocationally in the church can be a high-stress lifestyle. Pastors often feel as if they must be on call 24/7, and even if they do make the intentional boundary to disconnect, many still have the problem of shutting off their brain from that pattern of work. Even once “off work,” it can be difficult for the stressors of life to not contribute and trigger or make worse symptoms of neurodivergence and mental health challenges.
This also isn’t unique to church-related vocations. Many of these characteristics can spill over into many professional environments, and it makes the conversation of mental health that much more important. Managing any challenges can become a crucial point in being able to live our lives on our terms, and even protect against the worst effects of those mental challenges. When we allow those challenges to control our lives, we run the risk of damaging relationships of those we love most dear and even of damaging our reputation in our vocation or even community.
Running is a great practice to manage our mental health because of the neurological benefits and the resiliency it creates for our brains. It does not remove any manners of neurodivergence or mental health challenges, but it can be a tool for helping to navigate a life in managing them. As a clergy person myself, I would encourage all clergy to have some sort of movement routine, and to even extend it to anyone reading this post.
Simple Tips For Using Running in Your Mental Health Routine
Running—or movement more broadly—should not be a scary thing to begin to participate in. Here are a few tips to help you get started:
Start Easy: Don’t feel the need to just go out and start breaking land-speed records, or feel like you have to keep up with the front of the pack. You won’t stick with running long if you are constantly pushing your body to the absolute limit every time. The greatest tool in cardio health is the easy run (staying in a Zone 2 Heart Rate Zone).
Be Consistent: Running and walking routines should be just that—routines. Have set days and times that you run or walk. Carve out intentional time in your schedule to do so. If something is happening during that time one day or the weather is not cooperating and you need to shift day or time, keep yourself accountable. Consistency can be as important for mental health as running.
Find Groups: Running in groups can be an amazing way to not only reap the neurological benefits of running, but can also remind you of others out there that can support you on this journey. If you are more of an introverted person, then it can be understandably stressful to sometimes think about larger groups. However, we shouldn’t let that be a deterrent to staying clear of community completely. Community, when practiced fully, can build up your emotional state and help you find more joy in running.
Invest in The Shoes: I am not saying go out and buy ALL of the premium running equipment. However, what I am saying is at least get yourself a good pair of running shoes. Injuries can be one of the driving factors of people stopping running, so quality equipment can be vital to keep running. Find a pair of shoes that work for your unique foot and body.
Listen To Your Body: Don’t feel like you need to participate for the sake of participating. Be smart about your running routine. Rest when needed. Movement, of any kind, should be sustainable, not punishing. Overexertion can lead to burnout, both physically and mentally.
Celebrate Wins (Big & Small): Don’t judge success by pace or distance. Don’t judge your success in comparison to others accomplishments. Celebrate your own journey. Celebrate consistency, progress, and the mental clarity movement brings. Celebrate that your body is doing something amazing. Positivity is a great confidence booster.
Final Encouragement
Self-Care, especially care that looks after your mental health, doesn’t need to be this HUGE commitment. It can look as simple as walking out your front door and going for a walk or a jog. It is important to care for ourselves, I believe, now more than ever. We live in a time of great divide, and with an increase in knowledge of mental health challenges and neurodivergent diagnosis, life can feel very stressful, anxious, depressive, and ALL OF THE ABOVE. Finding ways to care for ourselves in the midst of this is going to be crucial.
So get out there—easy of course and:
MAKE EVERY MILE COUNT!
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Run Build Grow Podcast:
In this episode, I sit down with Hampton Roads Runner, Montana Ross to talk about what keeps her going through the seasons, the ups and downs of training, and how running is more than just miles on a watch—it’s a way of life. Montana brings her experiences of running on the roads and in Obstacle Course Races to the joy-filled spirit of J&A Racing as an ambassador. Check out this episode to hear her journey!
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Fill out my interest form today and let’s make every mile count!
Dishman, R. K., Berthoud, H.-R., Booth, F. W., Cotman, C. W., Edgerton, V. R., Fleshner, M. R., … & Zigmond, M. J. (2006). Neurobiology of exercise. Obesity, 14(3), 345-356.
Ratey, J. J., & Loehr, J. E. (2011). The positive impact of physical activity on cognition during adulthood: A review of underlying mechanisms. Cognition & Emotion, 25(5), 745-758.
Ströhle, A. (2009). Physical activity, exercise, depression and anxiety disorders. Journal of Neural Transmission, 116(6), 777-784.
Schuch, F. B., Vancampfort, D., Richards, J., Rosenbaum, S., Ward, P. B., & Stubbs, B. (2016). Exercise as a treatment for depression: A meta-analysis adjusting for publication bias. Journal of Psychiatric Research, 77, 42-51.