Over the last 20 years or so there has been more research looking at the impact on people’s mental health and well-being. This research shows that running, particularly outdoors, has a wide variety of benefits to individuals’ mental health.  Many studies have demonstrated that exercise can elevate moods by triggering the release of endorphins in the brain, which may alleviate symptoms of anxiety and depression (1).Â
Safe and gradual introduction to running
However, it’s important to start running in a sensible way if you’re not already a regular runner. One of the risks of increasing running in an untrained individual is that people progress too rapidly and cause injury to muscle, ligaments, or joints due to the fact the soft tissues are not used to the additional pressure being put on the body by the increasing exercise.
The couch to 5K (download here), programme is a fantastic way to move from being relatively inactive to being able to run 5 kilometres safely and comfortably over a period of time. It’s a freely accessible app endorsed by the NHS and I would strongly recommend it if you’re considering trying running for the first time. If you’re keen to add running into your weekly exercise routine, starting slowly and building up is an absolute must. It takes many months for joints and muscles to become accustomed to new exercise. So, it’s important that you start gently, listen to your body, and give it adequate time to rest between exercise.
If you do experience pain and discomfort in joints, muscles or ligaments as you increase, it would be wise to seek a review by a qualified physiotherapist to ensure there is no abnormalities in how you run. Your gait pattern, or how you run, can be affected by soft tissue or joint restrictions which may make your running slightly uneven, therefore making you more prone to possible injury. 
Weight management and running
Many people decide to run to lose weight. Running is seen to be a very effective way of reducing weight due to the impact and need for many muscles to be involved, leading to high calorie burn. Essentially, this study found that running burns more calories and leads to greater weight loss than walking, especially for men and heavier individuals, and that running is more effective at preventing age-related weight gain in both men and women (2). Exercise also induces many other positive effects, including improved weight management, improved bone density, and reduced frequency and severity of cardiovascular disease (3). The principles for weight loss through running remain the same regardless of whether you are a beginner or a trained runner. These principles are to start very gently and build up over time both in terms of distance and speed. Giving your body time to recover after each run is important, and gradually building up your running time, with walking intervals, is often promoted in programmes such as Couch to 5K. Â
Running and mental health & wellbeingÂ
The connection between running and mental health is profound. Beyond the physical benefits, every step improves mental clarity and emotional resilience. Running allows us to disconnect from daily stresses, release endorphins, and help reduce symptoms of anxiety and depression. An average of 37.1% of women and 29.9% of men in Great Britian reported high levels of anxiety in 2022/23 (4). As for depression, it is said to affect around 1 in 6 adults in the UK (5). Regular physical activity, including running has been shown to lower stress hormone levels therefore improving the body’s ability to handle stress (6). Whether it’s a gentle jog in the park or a challenging trail run, incorporating running into your fitness routine can be a powerful tool for a healthier, balanced mind. Â
Running offers many powerful benefits both physically and mentally. From its effectiveness in weight management to the profound ability to elevate mood and reduce symptoms of anxiety and depression. It’s important to approach running with caution especially for novice runners, which is where programmes like Couch to 5K provide a safe plan to running and minimising risk of injury. Ensuring you listen to your body, take the time to rest and recover, and seek advice from a physiotherapist when necessary is vital for your running journey.Â
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References:
- Meeusen, R., Piacentini, M. F., & Meirleir, K. D. (2001). Brain microdialysis in exercise research. Sports Medicine, 31, 965-983. Â
- Williams PT. Greater weight loss from running than walking during a 6.2-yr prospective follow-up. Med Sci Sports Exerc. 2013 Apr;45(4):706-13. doi: 10.1249/MSS.0b013e31827b0d0a. PMID: 23190592; PMCID: PMC4067491. https://pmc.ncbi.nlm.nih.gov/articles/PMC4067491/Â Â Â
- Thyfault JP, Bergouignan A. Exercise and metabolic health: beyond skeletal muscle. Diabetologia. 2020 Aug;63(8):1464-1474. doi: 10.1007/s00125-020-05177-6. Epub 2020 Jun 11. PMID: 32529412; PMCID: PMC7377236. https://pmc.ncbi.nlm.nih.gov/articles/PMC7377236/Â Â
- ONS. (2023). Public opinions and social trends, Great Britain: personal well-being and loneliness. Retrieved from this linkÂ
- ONS. (2021). Coronavirus and depression in adults, Great Britain: July to August 2021. Retrieved from Coronavirus and depression in adults, Great Britain – Office for National Statistics (ons.gov.uk) Â
- Salmon, P. (2001). Effects of physical exercise on anxiety, depression, and sensitivity to stress: a unifying theory. Clinical psychology review, 21(1), 33-61Â
Phin Robinson BSc (Hons), MSc Advancing physiotherapy, PG Dip Orthopaedic Medicine.
After qualifying in 2001 Phin has worked as an MSK physiotherapist within the NHS and independent sector. He has been an injecting therapist since 2006 and spent 15 years working as an advanced practitioner in MSK between primary and secondary care settings. He heads up Pure Unity Health Group and remains passionate about the physiotherapy profession and the positive impacts that can be gained from quality physio led MSK care. Since 2020 Phin has taught on NHSE accredited FCP courses and works part time in an FCP and ARRS ambassador role.