Running Towards Wellness: The Mental Health Benefits of Running for Men

Images from the AJ Bell Great North Run

You may have noticed the popularity of running on the rise in 2024, and we head into 2025, this trend is only due to continue.

Running is still on the rise with 10.9m runners, up by 2m from last year

#couchto5k dominated captions on social media as all over the UK, people decided to switch their sedentary lifestyles for the running shoes. Some would attribute this to the aesthetic. However it is crucial to realise the way running is able to rewire the brain.

Running is more than just a means of exercise; it can be a powerful tool for enhancing ones mental health, particularly for men where more traditional interventions seem less attractive.

If you're seeking ways to boost your mood, reduce stress, and improve overall well-being, some would say running is more effective then any medical or therapeutic intervention……But Why?

Controlled Suffering

Saunas ice plunges, weight training – all well reported methods of sustainable stress relief and positive health practices. What is it they have in common with running and how are they able to alter our mood so effectively.

These are all methods of controlled suffering

The stress incurred while running and pushing through personal limits can serve as a powerful training ground for the brain. When you engage in a challenging run, your body experiences physical stress, which prompts the release of hormones like cortisol and adrenaline

As you push through discomfort and fatigue, your brain learns to adapt to and manage the stress response more effectively.

This not only enhances your physical endurance but also builds mental resilience, teaching you how to cope with stress in everyday life.

Over time, this experience can help you develop a more robust response to challenges outside of running, allowing you to handle pressure with greater calm and confidence.

Stress Reduction and Anxiety Relief

Many men face daily and unaddressed stressors that can contribute to building feelings of anxiety. Running is an effective way to combat this. When you run, your body releases endorphins, often referred to as “feel-good” hormones.

Get Britain Running (Organisation started to promote ruining after the COVID-19 pandemic)

A 2024 review found that aerobic and strength exercises ‘generally result in reductions in state anxiety’.

Numerous studies support the connection between running and reduced anxiety.

Habit creation

Running creates a surge of brain activity, facilitating the creation of new neural pathways in the brain. It is important to remember…. running longer distances requires not only increased physical strength, but increased mental strength and resilience!

Runners incorporate mental tricks into their runs to account for fatigue, pain and managing their pacing. These include:

Dueling Selves: Splitting their internal thoughts in to two - the desire to push and the desire to stop

Giving Negative thoughts a Name: By naming their negative thoughts during their run, they are able to identify the villain.. and choose not to listen to him

Feelings aren’t Facts: Enforcing the fact that ‘thinking you cant go on’ and ‘not being able to continue’ are two very different things

Focus on what’s in Front of You: By focusing on thier surroundings and what is directly infront of them runners are able to keep unproductive thoughts at bay

A study in Frontiers in Human Neuroscience reported that when scannning the brain of long distance runners, they displayed ‘greater connectivity between the so-called frontal-parietal network and other neural regions involved in working memory and self-control,

By enduring sustained periods of mental and physical stress during running, we can indirectly introduce thought patterns that promote increased self control and resilience into our lives.

Cognitive Benefits

Can Running Make you Smarter?

A bold statement! Running cant exactly make you smarted per se, however it can increase the neuroplasticity of the brain.

Neuroplasticity Definition: the ability of the nervous system to change its activity in response to intrinsic or extrinsic stimuli by reorganizing its structure, functions, or connections after injuries.

There is an abundance of research showing that running supports cognitive function. Studies have shown that aerobic exercise, such as running, improves focus, concentration, and overall mental performance. A 2018 experiment from West Michigan University, for example, showed that running quickly for half an hour improves “cortical flicker frequency” threshold. This is associated with the ability to better process information.

Entrepreneurs also swear by running as a source of creative ideas. This is due to the rhythmic nature of running, which may lead to clearer thinking and increased creativity, providing a mental boost that can help with problem-solving and idea generation.

Confidence

Hitting those running milestones—whether it’s finally getting through that first mile or smashing a personal best—has a way of lifting your self-esteem like nothing else. Every win, no matter how small, boosts your confidence and starts to shift how you see yourself.

This rings true for exercise in general, as the act of exercising is the most blatant and physical representation of achieving our goals. This sense of accomplishment can positively influence everything we do.

“Exercise is more about creating a habit than loving to exercise”

As your stamina builds and your body begins to change, the impact is more than physical. The confidence spills over into the rest of your life, helping you tackle challenges with a stronger sense of self-assurance. Running really can reshape your mindset as much as your body

How to Get Started - and not f****** quit!

If you're interested in incorporating running into your routine, here are some practical tips that might come in handy:

Start Tomorrow, Not Next Week
It’s easy to get stuck in the trap of over-preparation—buying the fanciest running shoes, loading up on supplements, binge-watching every YouTube tutorial on form. But here’s the thing: the perfect moment to start never comes.

The sooner you lace up those shoes and hit the pavement, the sooner you’ll start feeling the benefits. Don’t wait for everything to be “just right”—your body and mind will thank you for starting, even if you’re not fully prepared.

Start Slow and Keep it Manageable
One of the quickest ways to burn out is by doing too much, too soon. Begin with distances or time frames that feel comfortable, like a brisk 10-minute jog or even alternating between walking and running.

Slowly ramp up the intensity and distance as your body adapts. Not only will this help prevent injury, but it also keeps running from feeling like a punishment. Small wins build momentum—and before you know it, you’ll be running farther and faster than you thought possible.

Set Goals You Can Actually Achieve
Setting realistic goals is key to staying motivated. Instead of focusing on running a marathon right out the gate, aim for smaller, achievable targets—like jogging for 10 minutes without stopping, or completing your first 5K.

Celebrate those victories. Each milestone is proof of progress, and ticking off those goals gives your brain a nice dopamine hit, which makes you want to keep going. Over time, as your goals evolve, so will your confidence.

Make Running Part of Your Routine
Consistency is the secret sauce to making running a habit! Find a time that works best for your schedule—whether it’s early morning before the day gets hectic or after work to de-stress. Whatever time you choose, stick to it.

Turning running into a non-negotiable part of your day makes it easier to show up, even on the days when motivation is lacking. And let’s be real: you’re going to have those days. But if running is built into your routine, it becomes less about motivation and more about habit.

Don’t Go It Alone: Get a Running Buddy
There’s something about running with a friend that makes it more fun—and way more likely that you’ll stick with it. Not only does having a running partner keep you accountable (because bailing feels worse when someone’s waiting on you), but it also turns running into a social activity. You get to catch up, push each other, and even share those victories together. If you can’t find a friend to join you, joining a local running group can provide the same boost of motivation and camaraderie.

The secret to making running a long-term habit? Start now, start slow, set goals, make it a part of your daily life, and share the experience with others.