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Depression can feel overwhelming, making even the simplest tasks seem impossible. But sometimes, small steps—literally—can make a big difference. Running might not be a cure-all, but it’s a powerful tool that can help lift your mood, reduce feelings of sadness, and give you a sense of control when everything feels out of balance.
I know that getting out there and starting to run may feel impossible in the depressive state but if you break it down to small steps and start slow, it can be done. The first step is the hardest so once you start, it should get easier to continue.
Here’s how running can help with depression and how to get started, even if you’ve never run a day in your life.
When you’re feeling low, the idea of exercising might sound exhausting, but running comes with amazing benefits for your mental health:
1. Boosts you mood naturally
Running triggers your brain to release endorphins, often called "feel-good chemicals." These can help ease symptoms of depression and give you a natural mood boost. Think of it as your brain’s way of saying, “Great job, keep going!”
2. Clears Your Mind
The rhythmic motion of running can be calming, almost like meditation. It helps quiet negative thoughts and gives your mind a break from the constant mental chatter.
3. Improves Brain Health
Running boosts brain health by increasing a protein called BDNF, which helps reduce symptoms of depression.
BDNF stands for Brain-Derived Neurotrophic Factor. It’s a protein in your brain that helps support the growth, survival, and repair of brain cells. Think of it as brain fertilizer - it keeps your brain healthy, strengthens connections between neurons, and even helps improve your mood. Exercise is one of the best ways to boost BDNF levels, which is why it’s so effective for fighting depression and improving mental health.
4. Improves Sleep and Energy Levels
Depression often messes with your sleep, leaving you feeling drained. Regular runs can help regulate your sleep patterns, making it easier to rest and wake up feeling more refreshed.
5. Builds Confidence
Running is an accomplishment, no matter how far or how fast you go. Each step is a small victory that can boost your confidence and remind you of your strength.
A study by Fink et al. (2021), explored how running can reduce depression and change the brain's structure in just two weeks. Participants completed seven 60-minute running sessions over this period. Researchers found:
Exercise is one of the most powerful tools we have to improve our mood and fight depression. But how much exercise do you actually need to feel better? The good news is, you don’t have to spend hours sweating at the gym to see results. Even small amounts of movement can make a big difference. Let’s break it down.
You might notice an immediate mood boost after just one workout – even a short walk. But to see lasting improvements, try to stick with regular exercise for 4–6 weeks. Think of it like planting a seed: the first few days may not show much, but with consistency, you’ll start to feel the benefits grow.
Exercising outdoors can make the benefits even stronger. Sunlight, fresh air, and being surrounded by nature can reduce stress and make you feel calmer. Whether it’s a walk in the park or a jog by the water, being outside adds an extra layer of healing.
The key takeaway? You don’t need to run a marathon to improve your mental health. Start where you are, do what you can, and take it one step at a time. Whether it’s a 10-minute walk or a 30-minute run, every little bit adds up to a healthier, happier you.
If depression has you feeling stuck, the idea of running might feel daunting. That’s okay—you don’t have to be a marathon runner to feel the benefits. Here’s how to ease into it:
1. Start Small
Don’t worry about speed or distance. Begin with a brisk walk or alternate between walking and jogging for a few minutes at a time. The goal is to move, not to push yourself too hard.
2. Pick a Routine That Works for You
Choose a time of day when you feel the most capable—whether that’s early in the morning, during lunch, or in the evening. A consistent routine can help you stay motivated.
3. Find Your Why
Remind yourself why you’re running. Is it to feel better, to take a break from your thoughts, or to create a sense of accomplishment? Keeping your purpose in mind can help on tough days.
4. Make It Enjoyable
Run in a park, on a quiet trail, or through your favorite neighborhood. Listen to music, a podcast, or just the sound of your breath. Focus on making it a time you look forward to.
5. Celebrate Progress
Every step, every minute, and every run is progress. Celebrate the small wins—like running a little farther than yesterday or simply lacing up your shoes and heading out the door.
One of the great things about running is that it can be done either solo or with a group of like-minded people. That way, it can be the perfect exercise for both introverts and extroverts or those who like to switch things up depending on the day.
Running Solo: Your Time, Your Space
Running solo is like hitting the pause button on the noise of life. It’s just you, your thoughts, and the rhythm of your footsteps. For many, it’s a chance to clear their mind, solve problems, or simply enjoy the quiet. No need to match anyone else’s pace or talk when you don’t feel like it - you can just be.
You can either enjoy the quiet or listen to music, audio books, or podcasts.
Some runners describe solo runs as their therapy sessions. It’s a time to process emotions, feel grounded, and reconnect with themselves.
Running with Others: Connection and Motivation
On the flip side, running with a group or a friend can make the experience even more rewarding. There’s something special about sharing the journey with like-minded people who understand the ups and downs of the sport.
Running with others can also be incredibly motivating. On days when you feel like skipping your workout, knowing someone is waiting for you can be the push you need. You also generally push harder when surrounded with other people and a tough workout can feel easier when you have other people to focus on instead of just how hard everything is.
Some days, it will feel tough to get moving—and that’s okay. Depression can make even small efforts feel like mountains. On those days:
Be Kind to Yourself: It’s okay to take it slow. Even a short walk is better than nothing.
Reach Out for Support: A friend, family member, or running group can help you stay accountable and make running feel less lonely.
Remember the Benefits: Running won’t magically fix everything, but it’s a step toward feeling better.
Running won’t replace professional help like therapy or medication, but it can be a valuable part of your mental health toolkit. It’s about more than exercise—it’s about taking time for yourself, finding moments of clarity, and building resilience one step at a time.
So, lace up your sneakers, take a deep breath, and start small. You don’t have to go far or fast—just start. Your journey to feeling better begins with that first step.
Fink, A., Koschutnig, K., Zussner, T., Perchtold-Stefan, C. M., Rominger, C., Benedek, M., & Papousek, I. (2021). A two-week running intervention reduces symptoms related to depression and increases hippocampal volume in young adults. Cortex, 144, 70–81. https://doi.org/10.1016/j.cortex.2021.08.010
