A Scoping Review of the Relationship between Running and Mental Health

This scoping review examined 116 studies on how running impacts mental health, categorizing effects into short-term (acute bouts), long-term (running programs), and habitual running. Evidence suggests running improves mood, reduces anxiety and depression, and enhances self-esteem. Long-term running is associated with improved resilience and social connectivity, while short-term bouts can alleviate stress and boost mood. However, risks such as exercise addiction and lack of participant diversity limit findings. These results highlight running's potential for mental well-being while identifying gaps in the research, particularly for non-elite runners and marginalized groups.

Incorporate running into your routine to enhance mental well-being. Start with light jogging or structured programs like "Couch to 5K," aiming for consistency rather than intensity. Benefits include reduced stress, improved mood, and greater resilience. Be cautious of overtraining to avoid risks like exercise addiction. These recommendations are supported by diverse study designs, though results may vary by individual and demographic.