How Mindful Running Helps with Depression
- charlie4243
- Aug 4
- 3 min read
Every runner knows the feeling: the clarity that comes a few miles in, the calm that settles with each step, the small sense of triumph after finishing a run—no matter the distance. As we prepare for Medtronic Twin Cities Marathon Weekend, many are training not just for the physical challenge, but for mental wellness, too.
Running offers more than cardiovascular benefits. For many in the running community, it’s a lifeline—a way to manage stress, anxiety, and even depression. It’s no coincidence that people often say running is their therapy. There’s science behind the sentiment.
Regular running increases the production of endorphins—chemicals in the brain that promote a sense of well-being. It also helps regulate sleep, boosts energy, and encourages the release of mood-stabilizing neurotransmitters like serotonin and dopamine. But beyond biology, there’s something about the rhythm of running that brings peace of mind.
Mindfulness—being present in the moment—is a core principle in mental health, and running creates a natural space for it. The sound of shoes hitting the pavement, the cadence of your breath, the feel of wind or rain on your skin—it all draws you back to the here and now. This simple act of paying attention while moving forward can be a grounding force during difficult times.
Training for a race adds structure to our days and weeks, offering a powerful way to manage symptoms of depression. Having a schedule, a goal, and milestones to reach gives purpose to each run—even the hard ones.
Whether you're gearing up for your first 5K or chasing a marathon PR, every runner on the start line has had to overcome internal resistance. In that shared struggle, the running community shines. Group runs, casual conversations on the trail, high-fives at the finish line—these moments of connection remind us we're not alone.
Ultramarathon runner and author Dean Karnazes once said:
“Running is about finding your inner peace, and so is a life well lived.”
It’s a sentiment echoed by countless runners who’ve found solace in the steady rhythm of training. When depression weighs heavy, even short runs can be acts of resilience and self-care. Some days, just lacing up your shoes is a win.
Here are a few ways running can support mental health:
Run with others. Join a local running group or invite a friend. Social support makes a difference.
Focus on consistency. Not every run has to be fast or far—showing up regularly matters most.
Use your senses. Notice what you see, hear, and feel. Let your run become a moving meditation.
Set gentle goals. Training for a race gives you something to look forward to—even on tough days.
Celebrate the little wins. Every step, every mile, every finish line crossed counts.
As Medtronic Twin Cities Marathon Weekend approaches, thousands of runners are finding their stride—physically and emotionally. While running may not be a cure for depression, it can be a steady companion on the path to healing. Sometimes, the best way forward is one step at a time.
This article originally appeared in the TCM's weekly e-newsletter, The Connection. Subscribe to the Connection here.
Katie Mark is a Licensed Independent Clinical Social Worker who owns On the Mark Therapy, LLC. Katie provides mental health therapy while running and / or walking with her clients in nature. She is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. You can contact Katie about her private therapy practice at [email protected] .
