The Concept
"If exercise could be packaged in a pill, it would be the single most widely prescribed and beneficial medicine in the nation."
Robert Butler
Mental Health and the role of Exercise
​​​Current levels of positive mental health in the UK are worryingly low. Whilst we have made great strides in treating and eradicating physical illnesses and extending life expectancy, the same progress can not be said for how we look after our minds. Collectively, as a nation, our mental health is deteriorating with most of us on track to report a mental health issue in our lifetime.
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In 2024, more than 1 in 7 UK adults said their mental health is currently either bad or the worst it’s ever been.
Young people, aged 16-24 are the most affected by mental health struggles, with nearly a quarter (23.5%) describing their mental health as either bad or the worst it’s ever been.
In the UK in 2024, the term ‘How to reduce stress’ is searched on Google once every 10 minutes, on average.
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Treatment for mental health issues has traditionally focused around medication and various forms of therapy. Exercise is often mentioned as an effective approach but there is rarely any structured support or advice beyond throwing the idea into the mix of what could help. In fact, numerous trials have found exercise to be as effective as some therapies and medication for reducing symptoms of depression, anxiety and psychological distress.
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82%
of UK runners say running helps to clear their mind and 78% feel more sane and in control as a result of running.
15%
Study on 260 000 people found the most active people were 15% less likely to develop depression.
30%
150 minutes of moderate and vigorous activity per week resulted in 30% less risk of developing depression.
How does Running improve my Mental Health?
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​​Understanding the mechanism behind the positive effects of running can often help people appreciate the changes more deeply and make the practice become part of their day to day lives. Below are summaries of just some of the theories as to why running (and other types of exercise) can improve our mental health. Whilst these potential explanations have been summarised in isolation, it is in fact more likely they are all operating simultaneously and interacting with each other to have a combined effect on our mental health. ​
Hover over the boxes to read more.
Monoamines
Monoamines are chemicals in the body that play an integral role in regulating our nervous system. The three most commonly known monoamines are dopamine, norepinephrine and serotonin. These chemicals help the brain send messages across neural pathways to key areas associated with anxiety, depression, pleasure, pain and organising thoughts. During a run (or other form of exercise), the number of these chemicals is increased, allowing more messages to reach those areas of the brain, which promote a feel-good response and boost in mood.
Thermogenic effect
The act of raising our body temperature for therapeutic effect has been used for centuries. Whist it is commonly understood that raising our body temperature in a warm shower or sauna can reduce muscle tension, it has also been found that our increased body temperature whilst running (or engaging in other forms of strenuous exercise) can also induce a similar relaxation effect. This more relaxed state can help moderate our reaction to stressful situations.
Self-efficacy
Self-efficacy refers to a person's belief in their ability to execute a behaviour in order to complete a task. A person's perception of their ability to complete a task can have an effect on their emotions. For example, as a person begins to run (or exercise) more regularly, they begin to experience improvements in their fitness, physical shape (e.g. weight loss) and ability to complete more difficult tasks. In turn, these changes have a positive effect on emotions and mood.
Endorphins
Endorphins are chemicals in the body that mimic the chemical structure of morphine. They are vital for regulating emotion and how we perceive pain. Our brain releases endorphins into the bloodstream as a response to stress. The physical stress associated with running (and other forms of exercise) triggers this process and can result in that euphoric feeling sometimes associated with running. This is the foundation for the term 'runner's high'.
Running in Nature and Connecting with other people
Spending regular time in green spaces has been linked to a reduction in the risk of depression, as well as improving conentration and attention. When compared to exercising indoors, exercising outdoors has been found to boost mood, improve feelings of enoyment and reduce tension, tiredness and stress. When people exercise outdoors in nature, they tend to do so for longer periods of time, thereby further extending the physcial and psychological benefits.
The diverse range of scenery in natural environments can help sharpen attention and increase focus.
Exposure to sunshine naturally increases the amount of serotonin produced in the body. This feel-good hormone helps regulate your mood.
Regular exposure to sunlight helps regulate your sleep cycles. Getting outside every day can help improve your quality of sleep.
Social connectedness is hard-wired into human nature. It is, therefore, no surprise that our relationships can have a significant influence on our mental wellbeing. Having strong connections with other people can help lower levels of anxiety and depression, as well as boosting self-esteem. It can also increase our capacity for empathy and make us more trusting and cooperative. In turn, this can strengthen our relationships further, creating a loop where social and mental wellbeing positively influence each other.
Strong social connections
Positive mental wellbeing
What is Mental Resilience?
Mental resilience refers to our ability to psychologically bounce back from and adapt to challenging circumstances. Nobody goes through life without experiencing setbacks and some form of adversity. Resilience refers to the inner strength we call on to cope with these challenges. Building mental resilience won't necessarily stop bad things happening, but it will improve your ability to manage emotions and move forward in a positive way. In doing so, you can protect yourself from the development of mental health issues and deal with setbacks more effectively in the future.
Mental resilience can help protect against effects of feeling stressed.
Being more resilient can help you make better decisions in difficult and pressurised situations.
Building mental resilience can help you become more self-aware and understand others better.
Bringing it all together
The Mindful Running Project looks to integrate all the evidence and advice around running (and exercise in general), being in nature, building social connections and developing resilience. If they can all improve and strengthen our mental health as individual practices, imagine the power they could have when we combine them all together.
Combining this approach with learning mental resilience skills can not only improve our current mental wellbeing, but also provide a layer of protection against potential future set backs. The four key psycholgical skills covered by The Mindful Running Project provide an accessible introduction to developing resilience and offer a strong foundation on which to build positive and robust mental health.
