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Benefits of Running

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Published: Feb 12, 2024

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Essay on Running

Students are often asked to write an essay on Running in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Running

The joy of running.

Running is a simple yet powerful activity that can bring both physical and mental benefits. It’s a universal exercise that anyone can do, anywhere, anytime.

Physical Benefits

Running helps to strengthen muscles, improve cardiovascular fitness, and maintain a healthy weight. Regular running can also boost your immune system and increase longevity.

Mental Benefits

Running can help reduce stress and improve mood. It releases endorphins, often known as ‘happy hormones’, which can make you feel more positive and energetic.

Running and Friendship

Running can also be a social activity. Joining a running club or participating in races can help you make new friends.

250 Words Essay on Running

The essence of running.

Running, often regarded as a simple physical activity, is a complex interplay of mind, body, and spirit. It is a universal language that transcends cultural and geographical boundaries, serving as a metaphor for life’s journey, filled with challenges, victories, and personal growth.

Running is an excellent cardiovascular exercise that strengthens the heart, reduces the risk of heart disease and diabetes, and helps maintain a healthy weight. It also improves bone health, reducing the risk of osteoporosis, and enhances muscular strength and endurance.

Mental and Emotional Impact

Beyond the physical, running has profound mental and emotional implications. It is known to release endorphins, often referred to as ‘runner’s high’, leading to improved mood and reduced stress levels. It also fosters mental resilience as runners learn to push through discomfort and fatigue, skills transferable to other life challenges.

Social and Environmental Connection

Running fosters a sense of community, with runners often forming close-knit groups. These communities provide support, motivation, and camaraderie, enriching the running experience. Running also deepens our connection with the environment as it often takes place outdoors, providing an opportunity to appreciate nature’s beauty.

In essence, running is more than just a form of exercise; it is a holistic activity that promotes physical health, mental resilience, emotional wellbeing, and social connection. It encourages us to push beyond our limits, to explore our potential, and to appreciate the world around us. The beauty of running lies not in the finish line, but in the journey itself.

500 Words Essay on Running

Running, a fundamental human activity, is a complex interaction between the mind and body. It is an exercise that transcends the physical realm, providing mental, emotional, and spiritual benefits. It is not merely a form of physical exercise; it is a metaphor for life, embodying resilience, endurance, and the pursuit of goals.

Running and Physical Health

Running is a powerful tool for maintaining physical health. Engaging in regular running can help reduce the risk of chronic illnesses such as heart disease, type 2 diabetes, and stroke. It can also boost the immune system, lower blood pressure, improve cardiovascular health, and support weight control. The body’s metabolic efficiency increases, enhancing energy levels and promoting overall well-being.

Running and Mental Well-being

Beyond the physical benefits, running has profound effects on mental health. It acts as a stress reliever, providing an outlet for pent-up emotions and frustrations. The release of endorphins during running induces a sense of euphoria, often referred to as the “runner’s high.” This mental state can help combat depression and anxiety, promoting a sense of calm and well-being.

Running as a Social Activity

Running can also serve as a social activity. Joining running clubs or participating in marathons fosters a sense of community and camaraderie. It encourages teamwork and cooperation, promoting mutual support and shared achievement. This social aspect of running can help individuals feel more connected and less isolated, enhancing their sense of belonging and social well-being.

Running as a Life Metaphor

Running serves as a potent metaphor for life. Each stride symbolizes progress, each breath represents life, and each finish line embodies a goal achieved. The challenges faced during a run, such as fatigue or difficult terrains, mirror life’s obstacles. Overcoming these challenges instills resilience and determination, qualities that are transferable to other areas of life.

Running and Mindfulness

Running fosters mindfulness, a state of active, open attention to the present. The rhythmic pattern of footfalls, the sensation of the wind against the skin, the rhythmic breathing – all these elements bring the runner into the present moment, away from the worries of the past or the future. This mindful state can promote mental clarity, emotional balance, and a deeper understanding of oneself.

The Future of Running

The future of running is promising, with advances in technology providing new avenues for enhancing running experiences. Innovations like wearables and running apps provide runners with detailed feedback on their performance, helping them optimize their runs. Virtual races and augmented reality apps are transforming the running landscape, making it more engaging and accessible.

In conclusion, running is much more than a physical exercise. It is a holistic activity that benefits the body, mind, and spirit. It fosters community, instills resilience, promotes mindfulness, and serves as a metaphor for life. As we look to the future, the potential for running to enrich our lives in new and exciting ways is limitless.

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These 11 benefits of running are actually backed by science

Running benefits: you'll be surprised what a good run can do for you.

A fitness routine doesn’t have to be expensive to start having a positive impact on your overall health. One of the most accessible forms of exercise comes from the activity you’ll see on any given day in nearly any town or city in most countries of the world, and that’s running. After all, running is one of the most popular forms of exercise because you can do it virtually anywhere. In fact, according to Statista , in 2017, nearly 56 million adults participated in running/jogging and trail running in the U.S. alone.

Benefits of running

Tips for getting started, know the risks and how to avoid them, running for everyone.

It’s no wonder that the sport of running has such an avid fan base of millions of dedicated runners around the globe. Sometimes the hardest part is just getting started , but once you work past the initial discomfort, running has some amazing benefits that improve your physical and mental health, improving your overall well-being.

From improving the health of your heart and lungs and reducing your risk of various diseases to improving your mood and self-confidence, running has numerous benefits, which is why it appeals to almost anyone. Keep reading to see which benefits of running resonate with you and inspire you to lace up your running shoes and hit the road, track, treadmill, or trail.

The list of benefits of running is extensive, spanning the gamut from improving cardiovascular fitness to reducing stress. Here are some of the key benefits:

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#1: Running improves cardiovascular health

If you’ve ever run to catch a subway, a child, or your dog, and felt breathless immediately afterward, it probably comes as no surprise that running works your cardiovascular system. Your heart rate increases as you run to pump more blood (and thus oxygen and nutrients) to your working muscles.

Over time, with consistent running, your heart and lungs adapt. Your heart becomes stronger, enabling it to pump a greater volume of blood per beat, and your lungs become more powerful and capable of taking in more air per breath. As your cardiovascular efficiency improves, you’re able to run faster with less effort.

#2: Running builds muscular strength

At some point, most of us have walked behind a runner and envied their muscular, defined calves. As long as you are properly fueling your body with enough calories and protein to support your training, running can help build muscle and increase strength. As a total-body workout, running strengthens your legs, core, and upper body.

#3: Running increases bone density

Numerous studies have demonstrated that high-impact activities like running place stress on bones that stimulate them to adapt by laying down more minerals within the bony matrix to strengthen the structure. Running also increases the production of bone-building hormones in the body, stimulating the body to make more bone cells and inhibiting the activity of cells that break down bone cells. Stronger bones are more resilient and less likely to fracture.

#4: Running improves markers of health

Studies have shown that consistent running can lower blood pressure and resting heart rate, improve blood sugar control, lower triglycerides, as well as lower cholesterol . It can also reduce waist circumference and body fat percentage. Improving these markers of health can reduce disease risk and help you feel healthier overall.

#5: Running reduces stress

Getting outside and pounding the pavement or trail is a great way to diffuse stress and tension. Running can lower the stress hormone, cortisol, which helps you feel more relaxed.

#6: Running boosts confidence

Running is a lot about goal setting and achieving things you didn’t think were possible. As such, running can help develop a sense of self-efficacy and boost your self-confidence.

#7: Running burns calories

Running is a metabolically demanding exercise and burns a lot of calories. In fact, running is one of the most efficient types of exercise when it comes to the number of calories burned per minute, so if fat loss or weight loss is your goal, running can contribute to creating the calorie deficit you need to burn fat.

#8: Running is accessible

Besides a good pair of running shoes, you need very little equipment to get started running. That said, having the right gear will keep you comfortable in different seasons. For example, you’ll want warmer layers for winter running and wind-resistant gear for fall running .

#9: Running improves your mood

The “runner’s high” isn’t some fictionalized unicorn or elusive wonder; rather, it’s a rush of mood-boosting endorphins brought on by a long-distance endurance run. Finishing a good run can leave you feeling proud, capable, powerful, and even elated, ready to conquer anything that comes your way with a good attitude. If you suffer from depression, running can alleviate symptoms and stabilize your mood.

#10: Running can connect you to nature

Though treadmills are viable training tools , if you choose to run outside, running gives you a chance to unplug from technology and screens and connect with nature. Much of our lives takes place inside these days, but research shows that exercising outside independent of any other factors provides significant mental health benefits over indoor workouts. Whether you find a peaceful wooded trail or a local park, getting outside while running is a sure way to soak up some vitamin D and fresh air.

#11: Running can be social

There are thousands of running groups and running clubs all over the country (and world) that enable new and veteran runners alike to connect and enjoy miles together. You may meet a whole new group of buddies and develop relationships that last a lifetime.

In many ways, running is as simple as it sounds, and we are innately wired to have the movement patterns we need to run. However, getting started with running isn’t just a matter of lacing up your running shoes and hitting the road — or at least that’s not the full extent of it. Because running is a high-impact activity, you need to progress slowly and build up your volume, mileage, and speed over time. If you’re not currently running, or are just starting out, consider the following helpful guidelines for a safe introduction and initiation into running.

Start with walking

Depending on your current fitness level, you may need to start out with walking. If you haven’t been active at all for quite some time, just walk the first week, increasing your distance and speed each day. If you’re hitting the gym or working out in other ways, you may be able to jump right into jogging, though many beginning running programs recommend interspersing walking breaks into your running over the first couple of weeks. Walking breaks give your heart and lungs a chance to relax a little and also change up the muscular demand on your legs. As you get fitter, reduce the frequency and duration of walking breaks.

Don’t push yourself too hard

It takes the muscles, bones, tendons, and ligaments longer to adapt to the stresses and impact of running than it does for your cardiovascular system to adapt to the aerobic demands. In other words, you may feel like you can keep going and do more miles from a breathing standpoint, but you should limit your mileage as you get started running to avoid overdoing it on your body and risking musculoskeletal injury. Many beginning runners become overly eager and end up sidelined with an injury in the first few weeks of training. This can be sidestepped with a conservative, gradual increase in distance and speed.

Get fitted for shoes

If you have the ability, it is highly recommended to visit a local running shop to get your gait analyzed. Shoe experts can recommend the best running shoes for your biomechanics to prevent injury.

Follow a plan

Consider following a running plan or program for beginners to ensure you ramp up your training safely and effectively.

Give your body a break

Be sure to take adequate rest days or opt for low-impact exercise on alternate days to reduce the impact and stress on your body as you build strength.

While running has so many health benefits, there are some risks to overtraining and running too much. Fortunately, most of these can be mitigated or avoided altogether through a healthy diet, getting plenty of rest, and not pushing yourself too hard.

According to running shoe company Asics , running could actually lead to a loss of muscle mass. While that seems counter-intuitive, during exercise, the body will burn muscle as well as fat as it tries to shed excess weight. To avoid this, eat plenty of protein and look to incorporate interval training, which is short bursts of speed followed by a period of rest, allowing the body to burn fat instead of muscle.

There are also some minor injuries that could happen while you are running, which, while small, can still be painful. Blisters will slow any runner down. To avoid getting blisters while you run, make sure you have good running socks and that your shoes fit well.

Cramps are also common among runners. To avoid getting cramps during your run, make sure not to eat a big meal before running and be sure to be fully hydrated before you start out. Also, to avoid irritating chafing during your run, it’s important to wear high-quality breathable clothing designed for runners that wicks sweat away from your body.

Regardless if you run for its numerous health benefits or for the fact of how easily accessible it is, you’re one of the millions who partake in this sport on a daily basis. If you utilize our tips above, you are sure to reap the rewards of running throughout your entire life.

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Strength training (also referred to as weightlifting or resistance training) involves more than just building muscle. Getting stronger is certainly a plus, but there are numerous benefits to strength training beyond that. And whether you are a gym goer or you prefer outdoor workouts or exercising at home, you can participate in this activity. You don't need a ton of expensive equipment; general resistance is the only thing required. In fact, any form of resistance works, from dumbbells to barbells, kettlebells to weight machines, and resistance bands to just your own body weight. The key is just to place your muscles under a load. A good set of resistance bands, adjustable dumbbells, or even a TRX suspension trainer can be all you need at home to get in a challenging, total-body strengthening workout. If you’ve been counting yourself out of strength training workouts because the gym just isn’t your scene or you’ve been reluctant to venture over from the cardio equipment at your gym to the weights, keep reading for a list of the benefits of strength training, which may be just the inspiration you may need to diversify your workout routine and take your fitness to new levels.

Benefits of strength training In addition to its versatility and convenience, strength training is an efficient and effective workout that provides a variety of physical and mental health benefits, including the following.

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Vitamin B1, or thiamin: Grows healthy, functioning cells. Vitamin B2, or riboflavin: A key component in energy production. Vitamin B3, or niacin: Assists in converting nutrients into energy. Vitamin B5, or pantothenic acid: Assists enzymes while they build and break down fatty acids. Vitamin B6, or pyridoxine: A coenzyme that supports immunity and maintains healthy brain function. Vitamin B7, or biotin: Helps with hair growth and healthy eyes, skin, and nails. Vitamin B9, or folate: Generates healthy red blood cells. Vitamin B12, or cobalamin: Assists in forming red blood cells and DNA and healthy brain and nerve cells.

Food & Drink

Gorging on hotdogs and ice cream is fun. But we should not forget to spruce up our diet with healthier options, like fresh fruits. No one fruit will provide all the nutrition that a person needs in a day. In fact, vegetables are typically more nutrient-rich options and lower in sugar than fruit. However, some nutrients, like vitamin C, are found in higher levels in the latter than the former.

Using the USDA’s FoodData Central as our main source, we researched the nutrient makeup of many popular fruits across the globe to bring you our roundup of the healthiest fruits for this season and beyond. Once you purchase these fruits, you can use them as ingredients for concocting creamy milkshakes or your morning smoothies. Guava

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15 Benefits of Running That Will Make You Want to Log Some Miles

By Cindy Kuzma

All products are independently selected by our editors. If you buy something, we may earn an affiliate commission.

Thanks to the pandemic-fueled popularity of outdoor activities, a whole lot of people have decided to try out the benefits of running for themselves. Whether these are newbies lacing up for the first time or people returning to the sport after a hiatus, the lure of running has taken hold on a growing percentage of our population.

In fact, according to a recent survey by World Athletics, the governing body for the sport of track and field worldwide, nearly 3 in 10 people from the US now consider themselves runners, with plans to stick with it for the foreseeable future.

So what’s behind the push to hit the roads, treadmills, and trails? It all varies: There’s not one particular impetus that drives all runners—it’s way more individualized. In some cases, runners are motivated by the chance to collect some bling at the end of a race, notch a new personal best time, win an age-group award, or qualify for another event, such as the Boston Marathon. However, even those drawn to running’s competitive side are noticing there’s far more to gain than speed and fitness. About three fourths of runners in the World Athletics survey agreed with the statement “Running is good for my mind as well as my body.”

Indeed, the benefits of running span both physical and mental. And they exist for all runners, regardless of whether you choose to race or don’t care a lick about your pace, or whether you log your miles each and every day or you pull on your sneakers only when the mood strikes. We’ll get into those benefits in a few, but before we do, there are some things you should keep in mind before starting a new routine—especially if you haven’t been a runner in the past—so you can make the most out of each of these benefits.

What do you need to know before starting running?

Running is simple, but there are a few key considerations for starting a new running program. For one thing, proper equipment plays a larger role in this form of exercise than it may in other kinds.

The right shoes matter a lot with running: You’ll be producing a lot of force with each stride, so you want to choose a pair of running shoes that are supportive and comfortable. It’s often very helpful to visit a specialty running store to try on a few different pairs so you can see what feels right for you, as SELF reported previously . (If you don’t have a good running retailer nearby, choosing an online outlet with easy returns would be a solid option too.) You also want to choose a sports bra that offers you enough support for high-impact activity, as well as some of these running essentials to make your workout more comfortable and effective.

And then there’s safety. Depending on factors like location or race, some people may not feel secure running by themselves or at certain times of day—or may feel like they may not be able to exercise outdoors at all. (One thing that can help in low light is equipment to make you more visible to cars, but other issues, like systemic racism and lack of access to safe outdoor spaces, require more long-term solutions no one individual can provide on their own.)

Progression is big too: Whether you’re doing it outdoors or on the treadmill , because running is high impact, it’s best to start slowly and gradually increase your mileage over time. One good way to do this is to start out walking —say, for 30 minutes, 3 times a week. From there, add in brief intervals of running, Subha Lembach , a certified running coach in Columbus, Ohio, who works with many new runners, tells SELF.

Over time, you can gradually increase your faster intervals until you’re running continuously. Then you can slowly ramp up the amount of time you run or the distance you’re covering. As you do, it’s a good idea to incorporate cross-training and strength training to keep your body in balance and avoid overuse injuries like shin splints or stress fractures, Lembach says.

Once you’ve got the basics down, you can get started running—and reaping the benefits of it for your body, mind, and spirit. Here are 15 positive effects of running newbies and seasoned runners alike might want to keep in mind.

If you’re wondering what running does for your body, well, the answer is a lot. So it’s not surprising that many of the benefits of running that we’ll talk about are physical.

And they’re not all cardiovascular either. While running is an aerobic exercise, it also can help you get stronger, particularly in your lower body. A finely tuned symphony of lower-body muscles—including your quads, hamstrings , calves, and glutes—power you down the road or up hills, Rhianna Green, DPT , an NYC-based physical therapist and runner, tells SELF. And if you ramp up the intensity on those hills, you may get even more strength benefits. A 2017 study confirmed that there are legit hill-sprint benefits: When soccer players performed 10 sprints of 10 seconds on a 7% incline twice a week for 6 weeks, they noticed significant improvements in their leg and back strength. Upper-body and core muscles play a role in running efficiency too.

And those aren’t the only body parts you’re strengthening, Megan Roche, MD, a running coach and physician, tells SELF. Your tendons, ligaments, and bones also adapt to the pounding of running by building resilience. Bone strength is particularly important, since beginning in menopause, hormonal shifts cause bone density to decline, increasing your chances of osteopenia (weakening of your bones), osteoporosis, and fractures, says Dr. Green.

Up through your 20s, weight-bearing exercises like running can help you increase your peak bone density. Afterward, running helps you maintain the density you have and decrease the rate at which it seeps away as you age. “The human body is this tool that we can use for movement for decades, and having that stronger foundation, to me, is very cool,” Dr. Roche says.

Some people feel wary about getting started running because of the risk of injury—particularly, the belief that it’ll wreck their knees. Research, however, doesn’t actually back that up.

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Over the long term, research suggests running doesn’t increase the risk of arthritis, at least for people who run at a recreational level. In fact, a 2017 meta-analysis of 25 studies concluded that recreational runners were actually less likely to develop knee arthritis than sedentary people (or professional/elite runners) were. And one small 2019 study published in BMJ Open Sport & Exercise Medicine of 82 marathon runners even found marathon running improved some aspects of knee health in middle-aged runners, perhaps by reducing inflammation in the joint. (It also did find some asymptomatic wearing of cartilage along the side of the knee in some of the runners, though.)

Knee pain does tend to be a common complaint among the runners Dr. Green sees in her office. In many cases, there’s a relatively simple fix, she says: strengthening your legs and hips (like with this runner-focused strength workout) , changing shoes every 500 miles or so, and switching up the surfaces you run on (like spending some time on softer trails or grass in addition to hard concrete). In some cases, though, preexisting serious conditions like knee osteoarthritis, joint replacements, or failed ACL reconstructions might mean you should consider a different sport.

Ever wonder how long to run for? Well, if you’re looking to benefit your heart health, it may not be as much as you may think.

Government guidelines recommend 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity per week (or a combination of the two) for optimal cardiovascular health . Regardless of your pace, running fits that vigorous bill, meaning there are slow jogging benefits as well as rewards to picking up the pace.

According to a review published in the Mayo Clinic Proceedings in 2015, you might not even need to spend that much time on the road either. Runners who went out once or twice per week, for a total of six miles or less, reaped as many heart health benefits as marathoners.

It makes sense—after all, your heart’s a muscle too, Dr. Roche says. Just as you might notice more muscle in your quads and calves as you run, you can visualize your cardiac strength increasing. A stronger heart can pump more blood out with every beat, making your entire cardiovascular system that much more efficient and resilient.

Left untreated, high blood pressure can lead to heart attacks, stroke, vision loss, and other health issues, according to the American Heart Association . Medication can help, but running can help lower it too: A 2020 research review in the journal Sports Medicine concluded a regular running habit reduces resting systolic blood pressure (the top number) to the tune of about 4.2 mmHg. (Note: Don’t skip any meds without consulting your doctor, but some may let you try lifestyle changes before, or in addition to, trying prescriptions.)

Studies also show a whole host of other health benefits of running, as running coach, elite runner, and public health consultant Kaitlin Goodman, MPH, tells SELF. You may lower your risk of diabetes , respiratory diseases , and some cancers , perhaps by improving your body’s ability to control blood glucose and reduce inflammation.

One of Dr. Roche’s areas of research involves lifestyle behaviors—the choices people make every day about things like nutrition , sleep, and exercise. “One of the biggest things is cue reinforcement,” she says. “There’s this cascade that, once you take this step to get out the door to run, it makes some of the other positive behaviors easier.”

After all, once you’re hitting the pavement regularly, you’ll probably think more about how you’re fueling your miles. And you’re likely to prioritize heading to bed earlier if you’ve set an early-morning alarm for your run. Pretty soon, you may acquire what Lembach calls a “runner’s identity” and find yourself structuring your days and routines around when you can get out the door and how you can feel your best when you get there.

Anxiety , depression, stress—if you’re feeling them all in full force these days, you’re not alone. The American Psychological Association’s most recent report on stress in America found about one third of adults said they felt completely overwhelmed by stress most days, and one in four find it difficult to function as a result.

Running (or any form of exercise) isn’t a cure-all, and sometimes medications or therapy are also required. But as a 2020 review of 116 studies in the International Journal of Environmental Research and Public Health points out, there’s strong evidence running could be an effective way to help address many mental health challenges. That’s provided, the authors warn, that it doesn’t become a compulsive need to exercise.

One way running exerts its psychological power is through mindfulness—the practice of tuning into the present. Especially if you leave your headphones behind, something Philadelphia-based running coach Vanessa Peralta-Mitchell recommends doing for at least some of your runs, it may be the one time of day you’re not doing 50 things at once.

Once runners tap into this mental clarity, they’re often compelled to seek more of it—Dr. Roche says she often sees athletes get curious about meditation after they’ve been consistently logging miles for a while.

You can heighten this experience by using “sensate focus,” Karen Bagley, PhD, MPH, a psychologist at Momentum Psychology and Performance in Woodbridge, Virginia, tells SELF. Make mental notes of what you hear, touch, feel, smell, and taste on your route. That can help pull you out of an internal state where you might be experiencing a lot of stress, she says.

With age, brain tissue—like muscle mass—naturally begins to shrink, increasing your risk of cognitive decline. But the more aerobically fit you are, the more gray matter you’ll retain, according to a recent study in Mayo Clinic Proceedings .

That includes within the part of your brain called the hippocampus, critical to maintaining your memory; previous studies have suggested running or other regular workouts can even increase its size over time, including in people who already have signs of fading recall.

Mental health conditions like stress and anxiety can also interfere with a good night’s rest. A running routine, meanwhile, can help ease your tossing and turning.

“Exercise can deepen your sleep, improve your overall sleep quality, and is proven to help with insomnia,” says Shelby Harris, PsyD , director of sleep health at Sleepopolis and author of The Women’s Guide to Overcoming Insomnia . “At least 20 to 30 minutes of cardio a day can help you fall asleep faster in the evening and reduce daytime fatigue, so you feel more energized during the day.”

One caveat: For many people, vigorous exercise at night elevates their heart rate, body temperature, and adrenaline levels, making it more difficult to drift off. Aim to leave at least four hours between your last mile and bedtime, Dr. Harris suggests.

Running offers ample opportunities to set a goal and go for it. Maybe you want to go farther than you ever have, run a mile three days a week for a month, or get your fastest time in an in-person race or virtual challenge.

Getting there will require breaking a big goal down into step-by-step processes. “That skill translates mentally into other things—say, if you want to start a business or a new job,” Peralta-Mitchell says.

Even optimistic runners like Dr. Roche (who coauthored a book called The Happy Runner ) and Goodman (whose coaching company is called Running Joyfully ) admit not every single run is a great one. Especially if you’re a new runner or dabbling in faster paces or longer distances, things can get a bit uncomfortable.

“You can use self-talk in the middle of a workout to talk yourself through the hard miles or keep going if you want to give up,” Goodman says. “I've heard a lot of people reference that—‘Well, I feel like I’m able to tackle this hard thing, whether it’s in work or in my personal life, because I know I can do hard things on the run.’”

Peralta-Mitchell recalls the confidence she built from running her first marathon. “You start to think that nothing is impossible,” she says. “That really carries over to other things in life, in terms of you being able to conquer the unconquerable.”

Joining a running club can help you make friends, whether you’ve just moved to a new place or are simply looking to expand your social circle. Often, the bonds you build over the miles—doing a difficult activity together—wind up being particularly strong.

“You’re able to open up and be vulnerable with someone when you’re side by side, in parallel, in ways that you’re not when you’re face to face,” Dr. Bagley says. “It’s like, I can trust this person because they’re struggling in ways that feel really similar, and they’re cheerleading for me when I’m struggling.”

Jogging through the streets and parks near you can help you feel grounded and connected to your surroundings. For years Goodman lived in Providence, Rhode Island, and reveled in seeing the seasonal changes around her—the fall leaves, the holiday lights—as well as the consistency of neighbors walking their dogs.

It’s the habitual nature of running —if you’re on the same route around the same time, you’re going to start to see the same people and forge some connections and community that way, she says. You might also notice landmarks you’d never see otherwise or spot the latest cute new shop or cafe.

Of course, fully engaging in a community may opening your eyes to aspects of it that need to change. People of color, LGBTQIA+ people, and others who are marginalized may not feel welcome in running groups or see themselves represented in the sport as a whole . Some people may not feel safe enough to run at all in public, whether it’s due to their identity or the conditions around them.

Running tends to attract “curious, passionate” people, Dr. Roche says, and when you combine those tendencies with an opportunity to clear your mind and think creative thoughts, many are moved to take action.

For instance, as she got deeper into the sport, Peralta-Mitchell noticed that few running coaches were women of color. She got certified herself in 2017, then she started a mentorship program to guide—and fully fund—other runners of color through the Road Runners Club of America Run Coach Certification. Now her Game Changers program has more than 50 graduates, representatives in 21 states, and sponsorships from big companies like Brooks .

“Within the running world, there’s a burgeoning awareness now about having spaces that really emphasize and recognize value in diversity, whether that is race or ethnicity, whether that’s gender identity or sexuality, and really having spaces that feel safe for all kinds of runners,” Dr. Bagley says. “Through this one thing, we now have an opportunity to open up a bigger space and talk about things that might be difficult but are really important.”

With a few exceptions, such as with persistent joint problems, many people can keep running into their later years. That’s a contrast from other sports, such as field hockey, which Dr. Roche played in college. “I was always attracted to running, because I thought, ‘Hopefully I can do this forever,’” she says.

And those who can keep it up may reap benefits in longevity. In one 2019 meta-analysis in the British Journal of Sports Medicine , scientists crunched the numbers and found that runners had a 27% lower risk of an early death than non-runners; another , published in the journal Progress in Cardiovascular Diseases in 2017, found those who stride regularly live about three years longer than those who don’t.

And those years are likely to be healthier ones—a phenomenon called “compression of morbidity,” which is also enhanced in runners. (Of course, these are observational studies and can’t confirm cause and effect. While the studies were controlled for possible confounders, it’s possible that people who run regularly also have other healthy lifestyle habits—like we mentioned in number five above—that can help account for that risk reduction.)

While running can feel daunting at first, those who keep at it often find themselves racking up a surprising number of far-reaching perks along with their miles. Before long, you might even find running becomes more than a workout and part of your identity. In the World Athletics survey , 41% of runners said that at this point, “it’s part of who I am.”

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SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

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Int J Environ Res Public Health

A Scoping Review of the Relationship between Running and Mental Health

Freya oswald.

1 Edinburgh Medical School, The University of Edinburgh, Edinburgh EH16 4TJ, UK; ku.ca.de.sms@7364061s

Jennifer Campbell

Chloë williamson.

2 Physical Activity for Health Research Centre (PAHRC), University of Edinburgh, Edinburgh EH8 8AQ, UK; [email protected] (C.W.); [email protected] (P.K.)

Justin Richards

3 Faculty of Health, Victoria University Wellington, Wellington 6140, New Zealand; [email protected]

Associated Data

Poor mental health contributes significantly to global morbidity. The evidence regarding physical benefits of running are well-established. However, the mental health impacts of running remain unclear. An overview of the relationship between running and mental health has not been published in the last 30 years. The purpose of this study was to review the literature on the relationship between running and mental health. Our scoping review used combinations of running terms (e.g., Run* and Jog*) and mental health terms (general and condition specific). Databases used were Ovid(Medline), Ovid(Embase), ProQuest and SportDiscus. Quantitative study types reporting on the relationships between running and mental health were included. Database searches identified 16,401 studies; 273 full-texts were analysed with 116 studies included. Overall, studies suggest that running bouts of variable lengths and intensities, and running interventions can improve mood and mental health and that the type of running can lead to differential effects. However, lack of controls and diversity in participant demographics are limitations that need to be addressed. Cross-sectional evidence shows not only a range of associations with mental health but also some associations with adverse mental health (such as exercise addiction). This review identified extensive literature on the relationship between running and mental health.

1. Introduction

Poor mental health contributes significantly to the global health burden [ 1 ]. The strain of mental health and behavioural disorders is estimated to account for more years of lived disability than any other chronic health ailment [ 1 , 2 ]. The global proportion of disability-adjusted life years caused by mental ill-health has increased from 12.7% to 14% (males) and 13.6% to 14.4% (females) from 2007 to 2017 [ 3 ]. Due to the burden and increasing prevalence of mental ill-health, effective management of mental health disorders is vital [ 4 ].

There is substantial evidence to support the relationship between physical activity (PA) and various mental health outcomes across the lifespan [ 5 , 6 , 7 ]. There has been investigation of low-intensity PA on mental health; for example, Kelly et al. (2018) reported the positive relationships between walking and mental health in an earlier scoping review [ 8 ]. However, a similar synthesis for higher-intensity PA such as running has not been reported.

While the evidence base for the benefits of running on physical health is well-established, the mental health changes from running remain unclear. Addressing the gap within this knowledge is valuable as running is a form of PA popular among many population groups [ 9 ]. Inclusive organisations such as “Couch to 5k” [ 10 ], “Girls on the run” [ 11 ] and “Parkrun” can support running while promoting well-being and satisfaction with physical health, facilitating socialisation and community connectedness, and reducing loneliness [ 12 , 13 , 14 ]. In primary care settings, national initiatives such as “Parkrun-Practice” promote well-being through running [ 15 ].

In recent years, there has been a transition within healthcare to focus on disease morbidity rather than disease mortality, in particular with a drive to improve global mental health [ 16 ]. There is increasing prevalence of mental ill-health; therefore, effective management of mental health disorders is vital [ 4 ]. In order to investigate any differences in mental health effects between high and low intensities of running, all genres of running must be considered including jogging, sprinting, marathon running and orienteering.

To the best of the authors’ knowledge, no recent reviews of the relationship between running and mental health are available. The synthesis provided by this review will enable healthcare practitioners, psychologists and policy makers to better advise on running for mental health. It will also identify key gaps in the literature for future research. The aims of this scoping review are the following:

(1) to provide an overview of what is known regarding the relationship between running and mental health outcomes in all age groups and populations
(2) to highlight current knowledge gaps and research priorities

2. Materials and Methods

A scoping review was concluded to be the most appropriate to address the research aims as it provides an overview of the volume and distribution of the evidence base as well as highlights where more research is warranted. The review followed the five-stage scoping review framework proposed by Arksey and O’Malley and was guided by the Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA) scoping review extension checklist ( Appendix A ) [ 17 , 18 ].

2.1. Identify Research Question

Research questions were developed to address the research aims: “What is known about the effects of running on mental health outcomes?” and “What are the current knowledge gaps?”. Research question formulation was guided by item 4 in the PRISMA scoping review extension checklist ( Appendix A ). The definition of running included jogging, sprinting, marathon running, orienteering and treadmill running. A wide range of intensities were included as the aim of the scoping review was to provide an overall picture of the relationship between running (of various intensities) and mental health.

2.2. Identify Relevant Outcomes

Mental health outcomes were informed by Kelly et al. (2018) [ 8 ], who reviewed the relationships between walking and mental health ( Table 1 ). Measures or disorders of cognitive dysfunction were considered neurological and thus outside the scope of this review. Eating disorders were included as they significantly impair physical health or psychosocial functioning. Health-related quality-of-life was excluded as it was considered to incorporate physical, social, emotional and mental factors.

Definitions of the mental health outcomes included within the review: the outcomes were informed by Kelly et al. (2018) [ 8 ].

2.3. Identify Relevant Studies

Studies were included based on the following criteria:

Any geographical location
All years between 1970 and 2019
○ Preventive effects (negative)
○ Health promotion effects (positive)
○ Intervention effects
Any age group or sex
Human studies
Designs including primary research (cross-sectional, longitudinal, interventions and natural experiments with pre-post measures with or without non-running comparisons)
Studies that mentioned walking as well as running were included because it is not possible to differentiate walkers from runners in events such as Parkrun.

Studies were excluded based on the following criteria:

Specialist groups including elite, professional or competitive athletes.
General physical or aerobic activity, rather than exclusively running
Qualitative and ethnographic designs
Systematic and scoping reviews (individual studies from identified reviews were included if relevant)
Editorials, opinion pieces, magazine/newspaper articles, case reports and papers without primary data
Focus on secondary mental health within clinical groups with specific physical or mental conditions that is not the condition being treated with running (e.g., effects on depression in patients with cancer)
Evidence types including guidelines, unpublished and ongoing trials, annual reports, dissertations and conference proceedings
Animal studies
Unavailable in English
Running intervention was part of a wider study where differentiating the individual effect of running was not possible (e.g., combined with weight management).
Conference abstracts that were not published as full articles

Search Strategy and Databases

Databases searched were Ovid (Medline), Ovid (Embase), ProQuest and SportDiscus. Databases were searched for titles and abstracts that included at least one running term with one mental health outcome term. Appropriate truncation symbols were used to account for search term variations. Common running terms were combined. Search terms and the full search syntax can be found in Appendix B . Searches were conducted for papers published up to August 2019.

2.4. Study Selection

All identified records were uploaded to Covidence ( https://www.covidence.org ), and duplicates were automatically removed. Titles and abstracts were screened, with 20% cross-checked early in the process to assess agreement between authors. Full texts were reviewed by 2 authors.

2.5. Charting the Data

Data extraction was completed by the lead author (F.O.) with 5% double screened by a second author (J.R.). The data extraction form was pilot tested with the first 20 studies and informed the following standardised extraction agreed upon by all authors:

(1) Author(s), year of publication and geographical location of study
(2) Mental health conditions examined
(3) Sample size and population details
(4) Study design
(5) Measures used to quantify any change in mental health outcome(s)
(6) Running dose (if applicable) and compliance (if applicable)
(7) Whether running was beneficial and the main findings

In studies that used “Profile of Mood States” (POMS) as a measurement of mood state, total mood disturbance was used in this review if reported by the authors. If the authors only reported one/some of the POMS subdimensions, these data were extracted instead.

2.6. Collating, Summarising and Reporting Results

Included studies were organized into 3 categories: cross-sectional studies, acute (single, double or triple) bouts of running, and long-term running interventions. For each of these 3 categories, the results were presented in two ways: (a) a descriptive numerical analysis to highlight the prevailing domains of research regarding geographical location, mental health outcomes and research methods and (b) a narrative summary of the key findings.

3.1. Included Studies

From initial searches, 29,851 papers were identified. Following removal of duplicates, 16,401 were screened at the title and abstract levels and 273 papers were retained for full-text assessments. Ultimately, 116 papers met the inclusion criteria for this review. Figure 1 displays the PRISMA study flowchart. The results are presented in the following 3 categories: cross-sectional studies, acute bouts of running and longer-term interventions.

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Object name is ijerph-17-08059-g001.jpg

Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA) depicting the identification, screening, eligibility and inclusions of texts within the scoping review.

3.2. Category 1: Cross-Sectional Studies

Forty-seven studies utilised cross-sectional designs (with and without non-running comparison groups) ( Table 2 ) [ 29 , 30 , 31 , 32 , 33 , 34 , 35 , 36 , 37 , 38 , 39 , 40 , 41 , 42 , 43 , 44 , 45 , 46 , 47 , 48 , 49 , 50 , 51 , 52 , 53 , 54 , 55 , 56 , 57 , 58 , 59 , 60 , 61 , 62 , 63 , 64 , 65 , 66 , 67 , 68 , 69 , 70 , 71 , 72 , 73 , 74 , 75 ]. These studies assessed exposure to regular running by questionnaire. Narrative description of findings of the 47 cross-sectional studies are included within Table S1 within the supplementary material .

Summary of data extraction from the 47 cross-sectional studies.

3.2.1. Runners Versus Non-Running Comparisons

Sixteen of the 47 studies directly compared measures of mental health in runners and non-running comparisons [ 29 , 33 , 36 , 37 , 40 , 41 , 42 , 45 , 46 , 47 , 57 , 61 , 62 , 63 , 64 , 73 ]. They found that runners had lower depression and anxiety [ 33 , 36 , 37 , 40 , 41 , 45 , 46 , 47 , 62 ], lower stress [ 64 ], higher psychological well-being [ 63 , 73 ], and better mood [ 29 ] compared to sedentary controls. In these studies, there was no evidence of increased prevalence of eating psychopathology in non-elite runners [ 42 , 57 , 61 ].

3.2.2. Runners Only

Nineteen studies only included runners [ 30 , 31 , 34 , 35 , 39 , 44 , 48 , 49 , 51 , 55 , 58 , 65 , 66 , 67 , 70 , 74 , 75 , 76 ] and compared different levels and types of running. Some studies found a positive association with higher self-identity runners and low levels of depression and high self-efficacy [ 30 , 65 , 66 , 67 , 74 ]. Studies investigating marathon training found a positive relationship of marathon training with self-esteem and psychological coping [ 55 , 71 ]. Two questionnaires of long-distance runners found a correlation between long-distance running and disordered eating behaviours, with obligatory runners (obsessive runners who sacrificed commitments and relationships for running and suffered withdrawal symptoms if they missed a run) exhibiting traits characteristic of anorexia nervosa patients [ 39 ] and risk factors for eating disorders identified within male high school cross-country runners [ 70 ]. One study of runners training for a marathon suggested that running did not directly impact stress [ 72 ]. There were conflicting results from papers investigating negative addiction; one indicated that with more years spent running came a greater risk of negative addiction [ 34 ], while another found no relationship between years of running and addiction [ 58 ] and another found a sex difference in that commitment to running can occur without addiction in female runners but not in males [ 49 ]. Another paper found that five variables significantly predicted risk of exercise addiction in runners: weekly time spent running, childhood PA, lower educational attainment, anxiety and loneliness [ 75 ]. The remaining four cross-sectional studies of runners only found that, since participating in running, they had better emotional well-being, relief of tension, self-image and self-confidence, mood, depression, aggression and anger, anxiety and happiness, but not all reported significance or effect size [ 31 , 35 , 44 , 48 , 51 ].

A further eight studies compared groups of runners [ 32 , 38 , 50 , 53 , 56 , 60 , 68 , 69 ]. One paper found that females jogging with greater intensity had significantly less anxiety than those jogging at lower intensities [ 38 ]. The results from these studies showed that obligatory runners had significantly higher anxiety [ 53 ] and eating disorder measures [ 60 , 69 ] than non-obligatory runners and that female obligatory runners are most at risk of eating pathophysiology [ 60 ]. Non-elite marathoners showed significantly higher exercise dependence scores [ 56 ] but had more self-sufficient personalities compared to recreational runners who did not run marathons [ 32 ]. One paper did not find that exercise dependence was linked to social physique anxiety [ 68 ], while another found that runners classified as pain runners (pushed themselves until they felt pain) experienced significantly more death thoughts and death anxiety than non-pain runners [ 50 ].

3.2.3. Runners Compared to Individuals with Eating Disorders

Two studies compared runners to individuals with diagnosed eating disorders but neither indicated that habitual running led to development of disordered eating or body-image problems [ 52 , 59 ].

3.2.4. Prevented Runners

One study found that habitual runners prevented from running by illness or injury had significantly greater overall psychological distress, depression and mood disturbance than continuing runners as well as significantly lower self-esteem and body-image [ 43 ].

3.2.5. Runners Compared to Gym Exercisers

A study comparing negative addiction in runners versus gym exercisers found significant association between years of participation in running and gym exercise with negative addiction, regardless of activity type [ 54 ].

3.2.6. Summary of Cross-Sectional Evidence

Consistent evidence was found for a positive association between positive mental health outcomes and habitual or long-term recreational running compared to non-runners. In contrast, there was evidence that high or extreme levels of running (high frequency and long distance including marathon running) were associated with markers of running ill-health compared to levels of moderate running.

3.3. Category 2: Acute Bouts of Running

Narrative description of findings of the 35 studies with an acute bout of running are included within Tables S2–S4 within the supplementary material .

3.3.1. Single Bouts

Twenty-three studies incorporated a design using a single bout of running to compare pre-post measurements of mood and short-term measures of mental health ( Table 3 ) [ 77 , 78 , 79 , 80 , 81 , 82 , 83 , 84 , 85 , 86 , 87 , 88 , 89 , 90 , 91 , 92 , 93 , 94 , 95 , 96 , 97 , 98 , 99 ]. Twenty-two of these found positive improvement in measures of mental health (including anxiety, depression and mood); however, one found a decrease in self-efficacy of children following participation in gymnasium PACER (progressive aerobic cardiovascular endurance run) running challenge [ 95 ].

Summary of data extraction from the 23 single-bout studies.

Eleven studies used a single bout of treadmill running, and all found positive pre-post differences in mental health outcomes [ 84 , 85 , 86 , 88 , 89 , 90 , 91 , 92 , 93 , 97 , 99 ]. Results found significant reductions in state-trait anxiety; total mood disturbance; and POMS subscales of anxiety, depression and confusion. A single bout of treadmill running also significantly improved self-esteem; psychological well-being; children and adolescent self-efficacy; state anxiety, depression and totally mood disturbance; adult self-efficacy; and general affective response. One study found that mood improvements were not evident until 40 min of running [ 88 ], while another found that depressed individuals participating in a treadmill run with increasing gradient improved depressed mood immediately post-run but that depressed mood increased at 30-min postexercise [ 93 ].

Three studies used a single bout of track running and found significant decreases in anxiety [ 78 , 87 ] and total mood disturbance [ 81 ]. Two studies found that a single outdoor run significantly improved depression scores and that even a 10-min jog caused significant mood enhancement [ 80 , 94 ]. Two studies found that a single bout of self-paced running significantly reduced all but one of the POMS subscales and had significant positive changes in all measures of states of affect [ 82 , 96 ].

There were significant improvements for self-esteem, stress and total mood disturbance following a 5-km Parkrun [ 98 ], while a 3-mile “fun-run” increased positive mood and decreased negative mood [ 83 ]. Two studies used longer runs as exposures: one found that a 1-h run significantly reduced anxiety and nonsignificantly reduced depression [ 79 ], while the other found that a 12.5-mile jog significantly improved pleasantness; decreased trait anxiety; nonsignificantly increased activation; and reduced state-anxiety, sadness, anxiety, depression and relaxation subscales [ 77 ].

3.3.2. Double Bouts

There were nine studies that had a double-bout design [ 100 , 101 , 102 , 103 , 104 , 105 , 106 , 107 , 108 ] ( Table 4 ). Eight of the nine studies were primarily designed to compare conditions rather than to compare the impact of running on mental health, including green/park versus urban, solo versus group, different pacing and different durations of running [ 101 , 102 , 103 , 104 , 105 , 106 , 107 , 108 ]. Seven of the eight studies found that markers of mental health improved significantly after running [ 101 , 102 , 103 , 104 , 105 , 106 , 107 ]. Only one study was designed to primarily assess the impact of running on mental health, and although there was no control, they found higher mood and feelings of pleasantness post-run but these “did not reach significance” [ 100 ].

Summary of data extraction from the 9 double-bout studies.

Four studies compared park/rural versus urban running, and all found measures of mental health including anxiety, depression, mood and self-esteem improved post-run [ 103 , 104 , 105 , 107 ]. No paper reported a statistically significant difference in emotional benefit between park and urban conditions. Two studies compared solo versus group running: one found that anxiety reduced following both group and solo running [ 101 ], while the other found that children’s anxiety levels increased nonsignificantly following individual and group running [ 108 ]. One study compared 10- and 15-min runs and found that they produced similar psychological benefits to mood [ 102 ]. Another compared a self-paced versus prescribed-paced run and found higher self-efficacy before the prescribed-paced run compared to the self-paced run [ 106 ].

3.3.3. Triple Bouts

Three studies used three bouts of running ( Table 5 ) [ 109 , 110 , 111 ]. One study found that, while two indoor runs had a positive effect on mood, the outdoor run had an even greater benefit to mood with subjects feeling less anxious, depressed, hostile and fatigued and feeling more invigorated [ 109 ]. Another study also used 3 runs of varying intensities and found significant overall mood benefits postexercise but no significant differences between intensities [ 110 ]. One study compared 3 intensities of treadmill exercise to a sedentary control condition and found that state anxiety improved following running at 5% below and at the lactate threshold but that anxiety increased after running at 5% above the lactate threshold [ 111 ]. Overall, these studies suggest that running improves mood, that outdoor running has a greater benefit to mood and that most intensities of running improve mood, with the exception of an intensity markedly above the lactate threshold. However, only one study included a control condition [ 111 ].

Summary of data extraction from the 3 triple-bout studies.

3.3.4. Summary of Acute Bouts

Overall, these studies suggest that acute bouts of running can improve mental health and that the type of running can lead to differential effects. The evidence suggests that acute bouts of treadmill, track, outdoor and social running (2.5–20 km and 10–60 min) all result in improved mental health outcomes. There were few differences between high and low intensities. Studies consistently show that any running improves acute/short-term mood markers, but the lack of inactive comparison conditions is a limitation to the strength of the evidence. Little variation in the demographics of participants and small sample sizes limit generalizability and precision of findings.

3.4. Category 3: Longer-Term Interventions

Thirty-four studies investigated the effects of more than three bouts of running on measures of mental health ranging from 2-week interventions to 1-year marathon training programmes ( Table 6 ) [ 112 , 113 , 114 , 115 , 116 , 117 , 118 , 119 , 120 , 121 , 122 , 123 , 124 , 125 , 126 , 127 , 128 , 129 , 130 , 131 , 132 , 133 , 134 , 135 , 136 , 137 , 138 , 139 , 140 , 141 , 142 , 143 , 144 ]. Narrative description of 34 studies are available in Table S5 within the supplementary material .

Summary of data extraction from the 34 longer-term intervention studies.

Eight studies used 2–8 week running interventions [ 121 , 122 , 125 , 127 , 128 , 132 , 137 , 139 ]. Male regular runners deprived of running for 2 weeks had increased anxiety and depression symptoms compared to continuing runners [ 125 ]. Two 3-week interventions both found that mood improved while amateur runners had lesser anxiety on running days compared to non-running days; perceived stress in adolescents did not significantly change [ 132 , 137 ]. A 4-week intervention of regular treadmill running at set paces in moderately trained male runners found that an increase in intensity of runs was associated with significant increase in total mood disturbance while running at a pace with more economical values was associated with more positive mental health profiles [ 127 ]. A 7-week non-controlled intervention of weekly 40-min fixed distance outdoor rural runs increased mood in both male and female regular exercising university students, with faster runners scoring higher than slower runners [ 128 ]. An 8-week intervention of a combination of weekly group and solo jogging in middle-aged chronically stressed, sedentary women found lower anxiety and greater self-efficacy than baseline and compared to relaxation group controls [ 121 ]. Two studies used a 8-week intervention of walking/running with non-treatment controls and found significant improvements in mood and decrease of depression, including in outpatients diagnosed with mild to severe depression [ 122 , 139 ].

Eleven studies used 10–20 week running interventions [ 114 , 115 , 116 , 119 , 123 , 126 , 129 , 130 , 131 , 140 , 143 ]. Three 10-week walking/jogging interventions found reductions in anxiety measures, improvement of well-being and conflicting results for changes in depression measures compared to controls [ 115 , 119 , 129 ]. Another 10-week running intervention found that depression, trait anxiety and state anxiety all decreased significantly while mood improved significantly [ 114 ]. A further 10-week running intervention found that, although the exercise group was more likely to use exercise to cope with stress, there were no significant differences in stress or coping measurements between the running and comparison group [ 123 ]. Three 12-week interventions found significantly reduced stress and improvements in mood in college students compared to controls, with more mood improvement in males and in females with higher masculinity [ 126 , 130 , 143 ]. One 12-week intervention of self-directed running in recreational runners found that well-being was significantly higher during weeks when individuals ran further and ran more often while self-efficacy was related to distance ran but not to frequency of running [ 143 ]. Running interventions of 14–20 weeks improved mood and self-esteem and lowered emotional stress reactivity in college/university students compared with controls [ 116 , 131 , 140 ].

A number of studies looked at specific populations. One investigated the impact of 10 organised runs on homeless people and found significant positive correlation with perceived self-sufficiency [ 138 ]. Two investigated the effects in children and found that running significantly improved creativity and higher self-esteem subscales [ 117 , 141 ]. Three looked at marathon training programmes: one found a positive correlation between the trend in running and self-efficacy but was not significant [ 136 ], while another found a significant increase in self-efficacy over the programme [ 76 ]. The remaining study used participants who were already self-enrolled in a marathon, and researchers found that, while anxiety decreased initially during training, anxiety increased as marathon day approached [ 135 ].

Nine studies used subjects with known psychiatric disorders and found that longer-term interventions generally improved markers of mental health in psychiatric populations, particularly markers of depression [ 112 , 113 , 118 , 120 , 124 , 133 , 134 , 142 , 144 ]. Running interventions from 2 to 12 weeks all resulted in significant positive effects on mental health [ 112 , 118 , 120 , 124 , 133 , 142 , 144 ]. While an anti-depressive effect of exercise was apparent in patients with minor to moderate psychiatric problems, one study found that this was not reflected in patients with major depressive disorder due to issues with compliance and motivation towards the intervention [ 144 ].

Summary of Longer-Term Interventions

Overall, running interventions of 2–20 weeks generally show improved markers of a range of mental health outcomes compared to non-running controls, including mental health outcomes in psychiatric and homeless populations. The risk of longer-term running interventions on adverse mental health outcomes remains unclear.

3.5. Summary of Key Findings

The key findings of the each of the three categories of studies are summarised in Table 7 .

Summary of key findings within each of the three categories.

3.6. Evidence Gaps

As well as reporting the available evidence, this review also aimed to identify key gaps in the evidence base for running and mental health. Consideration of sample demographics in the n = 116 included studies resulted in the following gaps being identified:

lack of studies in those aged under 18 (Only four acute bout studies [ 89 , 95 , 107 , 108 ] and two longer term interventions [ 117 , 141 ] looked directly at children under age 15, while a further 2 studies looked specifically at adolescents [ 70 , 137 ]);
lack of studies in those aged over 45;
lack of gender-specific approaches;
few studies investigating clinical populations; and
limited diversity in patient demographics.

4. Discussion

4.1. principal findings.

There is a growing body of literature exploring the relationships of running on certain mental health outcomes. There were variations in methods and outcomes studied, but there were similar overall beneficial trends. Generally, evidence supported positive effects of a range of lengths and intensities of running on mental health. However, there was limited diversity in participant demographics. Attribution was also compromised by the limited number of studies with comparisons/control groups. Synthesis of quantified effects is made challenging by large variations in reporting methods. Consistency and appropriateness of mental health measures was also varied throughout the literature.

The review identified a smaller evidence-base focused on clinical populations. Behaviour change and compliance can be challenging in populations with clinical depressive disorders [ 145 ], and there is limited evidence regarding the long-term impact of PA in the treatment of depression [ 7 , 146 , 147 ]. Further investigations of the effects of running in populations with prior diagnoses of mental health disorders may help to address the global burden of mental illness.

4.2. Plausible Explanations for Findings

Our findings suggest that, throughout cross-sectional evidence, acute bouts of running and longer-term running interventions are associated with improvements in a range of mental health outcomes. This is likely explained by running supplying a sufficient dose of moderate to vigorous PA to stimulate the known mental health benefits associated with PA. These benefits are thought to be mediated by neurobiological, psychosocial and behavioural mechanisms, all of which an effective running intervention of any genre has the potential to influence [ 148 ]. The differential effects of these mechanisms remain unclear and may explain the variation in findings by running duration, intensity, setting, and social or individual participation.

4.3. Comparison to Literature

This review does not present running and mental health as a novel idea. As early as 1979, scholars discussed the relationship between psychotherapy and running [ 149 ]. An early review by Vezina et al. (1980) reported that regular running causes positive mood changes, increases self-esteem and decreases anxiety [ 150 ]. Another review by Hinkle (1992) found positive psychological effects in both adults and children including reductions in depressive mood and anxiety, and enhanced self-esteem [ 151 ]. However, a review by Weinstein et al. (1983) found that the volume of literature examining running and depression was scarce, and while running appeared to improve a sense of well-being, there was minimal evidence to strongly support reductions in depression and anxiety [ 152 ].

Studies from 1986 [ 153 ] and 1991 [ 154 ] warned that long-distance running had the potential to trigger development of eating disorders in people who were psychologically or biologically at risk. Early research also highlighted that runners should be aware of the possibility of addiction [ 155 ] and that women may be linked more strongly to negative addiction than men [ 156 ].

This review agrees with these earlier findings but is the first to use systematic scoping review methods. This means that it presents a transparent search and inclusion strategy and is less prone to bias in terms of included studies and resulting findings. As such, this review has contributed to the evidence base by demonstrating that the weight of evidence up to 2019 favours positive mental health relationships with running.

4.4. Strengths and Limitations

The authors acknowledge the limitation that this review was designed to assess the behaviour of running but that there are fields of studies including treadmill-based exercise which our review may not have picked up. However, the strength of this review is that the review does not focus on laboratory-based exercise but instead on what a healthcare professional may recommend to a free-living patient or the general public for mental health benefits. However, subjective measures of running intensity were not considered in detail, which may impact the conclusions of the review. The authors acknowledge that the results were not separated by means of running type due to the method of prioritization used to report the results, and thus, this remains a research gap. As with any scoping review, it is possible that the search and inclusion strategy led to omission of some key research.

Synthesis of quantified effects was also made challenging by the large range of reporting methods used within the studies. This scoping review did not attempt to undertake quality appraisal of the included studies. The wide range of study designs and methods included within the review does not allow a statistical synthesis of the effectiveness of the studies.

4.5. Implications

Pharmacological management is often used as a first-line of defence for mental health disorders [ 157 ]; however, it is not always effective due to poor adherence and relapse [ 158 ]. Ineffective management adds to the global burden of poor mental health [ 159 ] , With increasing pressures on healthcare budgets, PA offers an augmentative therapeutic option for mental health management [ 160 ]. It is likely that using a cost-effective therapy such as running to improve mental health would prove economical as well. An integrated lifestyle intervention (i.e., iterative process) may be more feasible than a single add-on exercise intervention (i.e., addition of an individual behaviour) for patients with major depressive disorder who are deemed suitable for running therapy by clinicians.

This review presents the effects of running on mental health and can inform healthcare professionals and psychologists who advise on management of mental health conditions. The authors’ interpretation of the evidence base is that, with appropriate clinical judgement, practitioners may identify patients with an interest in running or previous history of running as an ideal candidate for running as a form of psychotherapy. Findings from this review indicate that characteristics of running to be recommended may include self-pacing, distance and time feasibility to the individual, and being within the lactate threshold. There were consistent trends within findings despite a variety of running interventions, which suggest that it would be appropriate to recommend track running, outdoor urban and rural running, and treadmill running to improve mental health. However, a large number of studies used healthy, active college-aged participants, which may limit the relevance of these recommendations to other population groups. It is acknowledged that running will not be a suitable recommendation for everyone and that prescription of running is not as simple as just instructing people to run; it will require clinical expertise with regard to mental health in the way it is prescribed [ 161 ].

4.6. Future Research

This review identifies research gaps regarding patient demographics, but we have further recommendations about increasing sample sizes, quantitative study design and more coherent mental health outcomes. There was great variability in mental health outcome measures, particularly within the acute bout studies, where short-term measures of mental health could have equally been defined as mood and affect. We recommend that future research seeks more clarity on appropriate outcome measures. A comparison of types, settings and intensities of running is needed to better inform running and mental health recommendations.

Recommendations for future research include addressing the effect of running on mental health of those under 18, those over 50s and clinical populations. A meta-analysis of the subset of study types such as interventions should be carried out. While the appropriateness of running interventions in those over 50 may be questioned, there is evidence that older adults do also benefit from the anti-depressive effect of exercise [ 162 ]. We know that children running can be used as a population intervention, for example, in “The Daily Mile” [ 163 ], which signifies the importance of addressing this gap around the mental health impact of running in those under 18. Future systematic reviews and meta-analyses are needed to quantify the benefits of running on specific outcomes.

5. Conclusions

This review is the most recent to comprehensively report the breadth of literature on the relationship between running and mental health. We conclude that running has important positive implications for mental health, particularly depression and anxiety disorders, but synthesis of quantified effects is made challenging by variation in reporting methods and remains a gap. This scoping review may have consequences for researchers, practitioners and relevant organisations and may inform the practice of healthcare professionals. Knowledge gaps concerning running on the mental health of children, older adults and clinical populations provide guidance for future research

Acknowledgments

The authors would like to thank a number of people for their assistance during the scoping review: Thelma Dugmore for her support and administration help within the Edinburgh University Physical Activity for Health Research Centre (PAHRC), Marshall Dozier for her assistance setting up a Covidence account for the project to run through, all the staff at PAHRC for being so welcoming and interested in the project and, finally, Colin Oswald who was a source of great encouragement and support throughout the project.

Supplementary Materials

The following are available online at https://www.mdpi.com/1660-4601/17/21/8059/s1 , Table S1: Narrative description of findings of the 47 cross-sectional studies. Table S2–S4: Narrative description of findings of the 35 studies with an acute bout of running. Table S5: Narrative description of findings of the 34 studies with a longer-term intervention of running.

Preferred Reporting Items for Systematic reviews and Meta-Analyses extension for Scoping Reviews (PRISMA-ScR) Checklist [ 18 ].

JBI = Joanna Briggs Institute; PRISMA-ScR = Preferred Reporting Items for Systematic reviews and Meta-Analyses extension for Scoping Reviews. * From where sources of evidence (see second footnote) are compiled, such as bibliographic databases, social media platforms and websites. † A more inclusive/heterogeneous term used to account for the different types of evidence or data sources (e.g., quantitative and/or qualitative research, expert opinion and policy documents) that may be eligible in a scoping review as opposed to only studies. This is not to be confused with information sources (see first footnote). ‡ The frameworks by Arksey and O’Malley (1) and Levac and colleagues (2) and the JBI guidance (3,4) refer to the process of data extraction in a scoping review as data charting. § The process of systematically examining research evidence to assess its validity, results and relevance before using it to inform a decision. This term is used for items 12 and 19 instead of “risk of bias” (which is more applicable to systematic reviews of interventions) to include and acknowledge the various sources of evidence that may be used in a scoping review (e.g., quantitative and/or qualitative research, expert opinion and policy document).

Appendix References

(1) Arksey, H.; O’Malley, L. Scoping studies: Towards a methodological framework. Int. J. Soc. Res. Methodol . 2005 , 8 , 19–32.
(2) Levac, D.; Colquhoun, H; O’Brien, K.K. Scoping studies: Advancing the methodology. Implement Sci. 2010 , 5 , 69, doi:10.1186/1748-5908-5-69.
(3) Peters, M.D.; Godfrey, C.M.; Khalil, H.; McInerney, P.; Parker, D.; Soares, C.B. Guidance for conducting systematic scoping reviews. Int. J. Evid. Based Healthc . 2015 , 13 , 141–146, doi:10.1097/XEB.0000000000000050.
(4) Peters, M.D.J.; Godfrey, C.; McInerney, P.; Baldini Soares, C.; Khalil, H.; Parker, D. Scoping reviews. In Joanna Briggs Institute Reviewer’s Manual ; Aromataris, E., Munn, Z., Eds.; Joanna Briggs Inst: Adelaide, Australia, 2017.

Details of the search strategy used in all 4 databases.

Author Contributions

P.K., J.R. and F.O. conceived the study. P.K., C.W. and F.O. designed the search strategy. F.O. conducted searching of databases. J.C., P.K., F.O. and C.W. screened the records. F.O. and P.K. screened the full texts. F.O. completed all data extraction, and J.R. conducted quality checks. F.O. drafted the full manuscript, and all authors reviewed and approved final submission. All authors have read and agreed to the published version of the manuscript.

This research received no external funding.

Conflicts of Interest

The authors declare no conflict of interest.

Publisher’s Note: MDPI stays neutral with regard to jurisdictional claims in published maps and institutional affiliations.

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The Benefits of Running

Normally, the only time you hear that “you get out if it what you put it” is when a coach is giving a pep talk or lecture to a team of mildly dedicated athletes. But with running, it seems this quote actually holds true. The sport can take hard work and dedication, but it requires minimal equipment and is pretty simple. Researchers show that even running just a little bit can boost your immunity and better not just your physique but long term health as well. After all, who doesn’t want to be healthy? Running has many health benefits that anyone can take advantage of including mental health, reduced risk of illness, and a stronger body overall. One of the most rewarding effects of running is the mental clarity it provides. Running helps to release stress and clear the mind, which has its own benefits. The relaxing rhythm of running lets the mind unravel, and without stress the body is able to function better and you will be happier overall. During a workout you can also practice meditation and it will increase your overall ability to concentrate and stay focused on normal tasks throughout the day. Running will help “build confidence and character, as the runner feels empowerment and freedom knowing he is becoming stronger and more capable”. Running also releases exercise-induced endorphins into the bloodstream that actually make you happier. This is sometimes called a “runner’s high” and is most often felt while running outdoors. People who run are able to testify that one of the best benefits of running is a mental clarity that comes with better overall perception of life. In addition to mental health, running can improve your physical health as well. According to Daniel Pendick of the Harvard Health Blog, running just fifty minutes a week reduced the risk of death from cancers and cardiac diseases as well as extending the overall lifespan of the individual. It can also lower your risk of getting minor illnesses such as the cold and flu because of circulatory benefits such as getting oxygen and nutrients to all parts of your body more efficiently than non-runners. When your body is properly nourished, it is less susceptible to illnesses like colds and the flu. It can also help boost your metabolism so that you burn more calories when you are resting, fight off unwanted bacteria, and become healthier and more fit overall. Aside from mental and physical health benefits, running has an overall effect of making the body healthier and stronger. Due to the stress put on your body when you run, the sport encourages you to take care of yourself and be more aware of your body than you normally would. Examples include staying hydrated, eating well, and getting enough sleep. Running also keeps your bones and muscles stronger as you grow older, so that you don’t age as quickly and your body does not become fragile. In addition, it can help you reach or maintain a healthy weight so that you feel better and look better, too. Maintaining a healthy weight will keep your internal organs healthy and prolong osteoporosis. Finally, research has shown that runners have better lung capacity, which allows for more relaxed breathing habits and the ability to do more work without getting winded easily. In addition to simply feeling better, more energetic, and getting healthier, running is almost like therapy to some who have pre-existing health conditions. One incredible example is a teenage girl named Kayla Montgomery who became one of the fastest runners in the country despite having multiple sclerosis. Although her symptoms are activated during running, she feels no pain during the run and gets a “break” from her disease with no permanent damage, overcoming obstacles one at a time. There are many disabled individuals who can still run, and they participate in the sport for happiness and improved health. Running is a fantastic way to attain or maintain or achieve good health while relieving stress, clearing your mind, and getting stronger. The more exercise you put in weekly the more beneficial it is to your health and you can have fun while staying in shape. Though it may take blood, sweat, or even tears, the mental, physical, and emotional benefits of running are widespread and available to all.

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The Concepts of Running in Sport

Sports play a significant role in the life of many people. Physical exercise teaches to have discipline and inner strength as well as gives us a challenge. Moreover, having a specific goal of becoming healthier pushes people to do sports and become better versions of themselves. Running is an excellent example of a sport that anyone can do with maximum benefit for one’s health.

Firstly, running is a simple way to stay fit. It does not take a lot of money, equipment, or physical strength to run. All a person needs is running shoes and dedication. It might be challenging at first, but commitment can show remarkable improvements in physical and health aspects. Moreover, during running, the body uses all of the possible muscle groups, which puts one in a great physical shape. Running is a great way to stay fit without spending hours at the gym.

Secondly, running is a great stress reliever; “it is scientifically proved to encourage the body to release serotonin, which makes you calmer and happier” (Cooper). Running may even free a person from anxiety and depression. Whether someone is a casual runner or a dedicated marathoner, adding running to the routine can significantly improve mental health.

Lastly, the health benefits of running are not less valuable. While running, the lung potential of an individual is maximizing, allowing to keep exercising for much longer than an average person. This sport also lowers blood pressure and minimizes the risk of getting a heart attack. Adapting a habit of running every day can change a person’s life forever.

In conclusion, running is a great way to maintain or achieve good health and even better physical form, while building up one’s stamina and discipline.

Cooper, Jonny. “ Five Surprising Health Benefits of Running. ” The Telegraph , Telegraph Media Group, 2017. Web.

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Taking a Running Record: Strengths and Weaknesses Essay

I administered running records to children to assess their reading and comprehension abilities. I used running records because early education theories recognise the need to use running records to assess a child’s reading progress (Tompkins, Campbell & Green, 2012).

Teachers who administer running records to their students have their practice directly influenced and are able to achieve their goals. This is due to the fact that the teachers are able to identify strengths and weaknesses in students whilst they are administering running records. Early education theory recognises the fact that children learn through experiences as narrated by their parents, relatives and teachers. Through this, they develop a rich speaking vocabulary that can be gauged by the use of running records. Research demonstrates that reading is directly related to writing in early education (Bear, Invernizzi, Templeton & Johnson, 2008). Research also demonstrates that running records are efficiently used to gauge phonics, spelling and vocabulary (Westwood, 1999). These aspects of learning are crucial in developing reading and writing abilities. Running records also gauge speech sounds by a child. This knowledge determines the level of a child in learning sounds (Tompkins et al., 2012). A teacher’s judgement can be both strength and weakness of running records. For example, a teacher understands his or her students’ abilities, thus assesses them depending on their comprehension. However, a new teacher in a class might wrongly assess students because he or she does not know their strengths.

On the other hand, running records have weaknesses in assessing a child’s reading and comprehension abilities. One of the disadvantages of taking a running record is that it is time-consuming, especially when a teacher does not know the reading age of a student. Early education research recommends teachers to use their own judgement to gauge their students instead of solely relying on running records. This is due to the fact that children have different speeds of learning. Dependence on running records has been linked to the wrong assessment of efforts made by children in reading. I was aware of the fact that running records have a weakness in gauging hands-on activities by children (Bear et al., 2008). Other reading assessments should be used in such classroom assessments (Westwood, 1999). This has been necessitated by the fact that word recognition and readings are not based on memorising only. Running records do not take into consideration the fact that children should be allowed to make a general conclusion when they encounter new words. I had challenges in using a general running record to gauge the children.

I achieved a successful outcome in assessing children’s reading and comprehension abilities. Through the event, I have learned that I need to expose children to regular assessments every 4-6 weeks for continuous monitoring of their progress. The most interesting aspect of taking the running records was that I was able to link theories in early education with practical classroom experience of teaching.

Bear, D., Invernizzi, M., Templeton, S. & Johnson, J. (2008) Words their way. Word study for phonics, vocabulary, and spelling instruction. (4th ed) Upper Saddle River NJ: Pearson Education.

Tompkins, G., Campbell, R. & Green, D. (2012). Literacy for the 21 st Century. A balanced approach. Upper Saddle River NJ: Pearson Education.

Westwood, P. (1999). Spelling, Approaches to teaching spelling . Camberwell Vic: Acer Publishing.

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Difference between Electronic Voting Machines and Ballot Papers

Here is a guide to understand the difference between electronic voting machines (evms) and ballot papers..

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Understanding the difference between Electronic Voting Machines and Ballot Papers

Ballot papers offer transparency but are slower
EVMs provide efficiency and have an electronic nature
Manual counting is prone to human error, electronic counting offers accuracy

Voting is the cornerstone of any democratic process, and over the years, the methods used for casting votes have evolved significantly. Traditionally, ballot papers have been the primary means of recording votes in elections. However, with the advancement of technology, Electronic Voting Machines (EVMs) have emerged as an alternative method in many countries.

BALLOT PAPERS: THE TRADITIONAL METHOD

Ballot papers have been used for centuries and are a familiar sight in polling stations around the world. When voters arrive at the polling station, they are handed a ballot paper listing the candidates or options for the election.

ADVANTAGES OF BALLOT PAPERS:

The use of physical ballot papers allows voters to see and verify their choices directly. They can ensure that their vote has been accurately recorded before casting it.
Ballot papers are simple and familiar to voters of all ages and backgrounds. There is no requirement for specialised knowledge or technology to use them.
Ballot papers provide a physical record of votes cast, which can be recounted in case of disputes or recounts.

DISADVANTAGES OF BALLOT PAPERS:

Counting paper ballots is a time-consuming process, often requiring a large number of staff and resources. This can lead to delays in announcing election results.
Human error in counting and recording votes is inherent in the manual process, leading to inaccuracies and disputes.
Printing, distributing, and collecting millions of paper ballots can be logistically challenging and expensive, especially in large-scale elections.

ELECTRONIC VOTING MACHINES (EVMS): THE MODERN APPROACH

Advantages of evms:.

EVMs can significantly reduce the time required for voting and counting. Votes can be tallied electronically, leading to faster results.
EVMs minimise the potential for human error in counting and recording votes. They provide immediate feedback to voters, ensuring that their choices are accurately captured.
While the initial investment in EVMs can be significant, it can lead to cost savings in the long run by reducing the need for printed materials and manual labour.

DISADVANTAGES OF EVMS:

Critics argue that EVMs are susceptible to tampering or hacking, which could compromise the integrity of the election results.
EVMs may be intimidating or confusing to some voters, particularly those who are not familiar with technology. This could potentially disenfranchise certain segments of the population.

Both ballot papers and Electronic Voting Machines (EVMs) have their merits and drawbacks. Ballot papers offer transparency and simplicity but are labour-intensive and prone to human error. On the other hand, EVMs provide speed and efficiency but critics say that it raise concerns about security and transparency. Published By: vaishnavi parashar Published On: Apr 10, 2024 READ | How to download digital voter ID card from Digilocker

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Benefits of Running

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These 11 benefits of running are actually backed by science

Benefits of running

#1: Running improves cardiovascular health

#2: Running builds muscular strength

#3: Running increases bone density

#4: Running improves markers of health

#5: Running reduces stress

#6: Running boosts confidence

#7: Running burns calories

#8: Running is accessible

#9: Running improves your mood

#10: Running can connect you to nature

#11: Running can be social

Start with walking

Don’t push yourself too hard

Get fitted for shoes

Follow a plan

Give your body a break

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Associated Data

1. Introduction

2. Materials and Methods

2.1. Identify Research Question

2.2. Identify Relevant Outcomes

2.3. Identify Relevant Studies

Search Strategy and Databases

2.4. Study Selection

2.5. Charting the Data

2.6. Collating, Summarising and Reporting Results

3.1. Included Studies

3.2. Category 1: Cross-Sectional Studies

3.2.1. Runners Versus Non-Running Comparisons

3.2.2. Runners Only

3.2.3. Runners Compared to Individuals with Eating Disorders

3.2.4. Prevented Runners

3.2.5. Runners Compared to Gym Exercisers

3.2.6. Summary of Cross-Sectional Evidence

3.3. Category 2: Acute Bouts of Running

3.3.1. Single Bouts

3.3.2. Double Bouts

3.3.3. Triple Bouts

3.3.4. Summary of Acute Bouts

3.4. Category 3: Longer-Term Interventions

Summary of Longer-Term Interventions

3.5. Summary of Key Findings

3.6. Evidence Gaps

4. Discussion

4.2. Plausible Explanations for Findings

4.3. Comparison to Literature

4.4. Strengths and Limitations

4.5. Implications

4.6. Future Research