Effects of Running on Mental Health

Most runners (and non-runners) assume that running has a positive effect on mental health. While the team at Oregon Running Clinic has seen this effect firsthand, there is a surprising lack of research in this theory. Read on to discover some studies that have occurred, and where the research should go next.

A Glimpse into the Past: What Earlier Studies Reveal

Studies from the 1970s and 1980s highlight several mental health benefits associated with running. Research consistently indicates that a regular running routine promotes both physical and mental fitness, helping individuals manage stress, improve self-image, and elevate mood. Some studies even describe the “runner’s high”—a euphoric, trance-like state experienced by two-thirds of runners during roughly half of their runs. Researchers speculate that this phenomenon is due to increased endorphins, self-hypnosis, or elevated levels of norepinephrine.

Perhaps the most fascinating finding is that running, which is inexpensive and widely accessible, produces therapeutic effects similar to those of psychotherapy, with benefits that can last for at least a year after a consistent running routine.This makes running not only beneficial for physical health but also an affordable and accessible mental health tool.

How Does Running Compare to Other Physical Activities?

Running isn’t the only physical activity with mental health benefits. Research shows that physical education students, who are generally more active, experience fewer psychological symptoms and better mental health than their less-active peers. For middle-aged women, recreational dance has been linked to a higher quality of life and increased life satisfaction. These findings reinforce that regular physical activity, whether running, dancing, or another form, positively impacts mental well-being.

In another study, moderate, supervised exercise was recommended for pregnant women to promote mental and physical health during pregnancy and postpartum. Researchers concluded that with proper guidance and medical approval, exercise can significantly enhance mental health during pregnancy.

Is It Just a Placebo Effect?

Some researchers propose that the mental health benefits of running might be partly due to the placebo effect. In 2012, researchers examined the psychological benefits of recreational running and suggested that conditioning and expectations might play a role. While this is a consideration, the consistency of positive outcomes across various studies suggests that running genuinely impacts mental health beyond a simple placebo effect.

Therapeutic Effects in Group Settings

Studies suggest that running, especially in supportive group settings, can improve mood symptoms for individuals with complex mental health conditions, such as mood disorders. Studies found that social support may be a crucial factor in these exercise-based therapy programs’ success.

Research Gaps and Future Directions

Despite these positive findings, large-scale studies on recreational runners’ mental health are still lacking. We have limited knowledge about the specific physiological mechanisms behind the mental health benefits of running. Understanding these would enable researchers to provide clearer guidelines for using running as a mental health tool and help define an “optimal dose” for psychological benefits.

One area for future research could involve comparing mental health and self-esteem in individuals before and after participating in a structured running program. This could offer valuable insights into running's impact on life quality, self-esteem, and overall mental health.

In Conclusion: Why Running Could Be a Powerful Tool for Mental Health

In summary, running appears to be an effective, accessible tool for supporting mental health. Its potential therapeutic impact spans conditions such as anxiety, depression, low self-esteem, and mood swings. And while some researchers point to a possible placebo effect, most studies agree that running offers real psychological benefits—perhaps even uniquely so, due to humans' natural design for long-distance running.

As Christopher McDougall suggests in his book Born to Run, “We are born to run.” Our anatomy, from our musculoskeletal system to our ability to manage heat, supports this idea. With more research, we hope to better understand the psychological benefits of running and continue helping our community experience the powerful mental health benefits of lacing up their running shoes and hitting the trail.

If injuries are keeping you from reaping the mental health benefits of running, our team at Oregon Running Clinic is here to guide you every step of the way. We believe running isn’t just about physical fitness—it’s a journey toward mental clarity and well-being.