The Mental Health Benefits of Running: The Best Tool for Combating Stress

Taiwan is one of the countries with the longest working hours in the world. According to 2023 statistics, the average annual working hours for Taiwanese people exceed 2,000 hours, and the psychological burden brought by workplace stress, family responsibilities, and the fast pace of society is growing increasingly heavy. Against this backdrop, more and more people in Taiwan have discovered a free and effective antidote to stress—running.

The Neuroscience of Running

The Myth and Truth of Endorphins

For a long time, “Runner’s High” was attributed to the secretion of endorphins. However, recent neuroscience research shows that what truly produces the euphoric feeling from running is the activation of the Endocannabinoid System.

When running, the brain secretes a cannabinoid called Anandamide (meaning “bliss” in Sanskrit), which can cross the blood-brain barrier (which endorphins cannot) and act directly on the brain’s pleasure centers, producing relaxation, feelings of well-being, and mild euphoria.

Long-Term Effects of Running on the Brain

Regular running brings about substantial changes to brain structure:

1. Increased Hippocampal Volume: The hippocampus is a key brain region for memory and emotional regulation. Aerobic exercise can increase its volume by up to 2%, which is equivalent to “reversing” 1–2 years of natural aging
2. Prefrontal Cortex Activation: The prefrontal cortex, responsible for attention, decision-making, and emotional regulation, shows higher levels of activation in regular runners
3. Reduced Amygdala Reactivity: The amygdala is the brain’s “fear center.” Regular runners show a more tempered response to stressful stimuli

The Psychological Benefits of Running

Relief of Anxiety Symptoms

Multiple clinical studies show that moderate-intensity aerobic exercise (including running) 3–5 times per week is comparable in effectiveness to SSRI antidepressants for treating mild to moderate anxiety disorders, without the side effects.

According to a survey by Taiwan’s Ministry of Health and Welfare, more than 1.5 million people in Taiwan suffer from anxiety disorders, and the majority of them have not received treatment. As a low-barrier self-help intervention, running holds tremendous potential for public health.

Improved Sleep Quality

The mechanisms through which running improves sleep include:

• Core Body Temperature Fluctuation: Body temperature rises after running and then falls; this fluctuation promotes deep sleep
• Adenosine Accumulation: Exercise accelerates the accumulation of adenosine, speeding up the onset of sleep
• Reduced Anxiety: Anxiety is one of the primary causes of insomnia; running reduces anxiety and indirectly improves sleep

Building Self-Efficacy

Each time you accomplish a running goal (whether it’s 3 km or 42 km), your brain records a successful experience of “I did it.” This accumulation of self-efficacy spills over into other areas of life, creating a positive feedback loop.

Mental Health Stories of Taiwanese Runners

Story One: An Escape from Workplace Burnout

Chen Wei-Lun, a 33-year-old software engineer, fell into workplace burnout in 2021 due to overwork, struggling with insomnia and constant anxiety every day. At the recommendation of a psychological counselor, he began running regularly. Six months later: “Every time I come back from a run, the noise in my head goes quiet. That was the only moment of my day when I could completely stop thinking about work.”

Story Two: Running Through Grief

Lin Mei-Hua, who fell into a slump after losing her job, began running every morning with the company of a friend. “At first it was just to kill time, but later I realized that going out for a run every day gave me a sense of structure—I had something to do, and I did it. That feeling slowly helped me rebuild my confidence.”

A Practical Guide to Building a Running Habit for Mental Health

Getting Started

• Start with walking: Don’t force yourself to run at all; first get used to the rhythm of going out every day
• Don’t track your pace: The goal of running for mental health is to feel the process, not to hit a certain pace
• Choose scenic routes: The visual environment has a direct impact on your mood; running in a park or along a riverside is more effective than running on a treadmill indoors

Mindful Running Techniques

“Mindful Running” is a way of incorporating meditation into running:

1. Put down your earphones and feel the sound of your footsteps, the rhythm of your breath, and the sounds of your surroundings
2. Pay attention to bodily sensations: the feeling of your feet hitting the ground, the touch of the wind on your face
3. When your mind wanders, gently bring your attention back to your breath

Running is not about escaping; it’s about returning to yourself. Each step is the most effective path back to the present moment.

Related Reading

• Road Running and Depression: How Running Becomes a Ray of Light for Psychological Healing
• The Stress-Relieving Effects of Road Running: Stories of Taipei Office Workers Using Running to Digest Work Stress
• Running and Depression: Scientific Research on Regular Running as an Adjunctive Treatment
• Road Running Changing Lives: Transformation Stories and Psychological Gains of Taiwanese Runners