Global Running Day 2025: How running boosts physical and mental health

You must have come across film sequences where the character seems pretty stressed out about some situation, and then they go for a run, to ‘clear their head’! Well, they might show you that in films, in a fictional plane – but trust us when we say that they don’t show you for nothing!But if you still have questions about whether or not going for a run helps your head, the answer is – it does. And we have scientific proof!Read on to know more.Observed annually on the first Wednesday of June, which this year is on June 4, Global Running Day is a celebration of the joy and benefits of running. While many associate running with physical health—such as improved cardiovascular fitness and weight management—emerging research highlights its profound impact on cognitive functions as well.

Let’s break that down in detail.

Cognitive benefits of running

Enhanced neuroplasticity and brain structure:Engaging in regular aerobic exercises like running has been shown to stimulate neuroplasticity—the brain's ability to reorganize itself by forming new neural connections.

This process is particularly evident in the hippocampus, a region associated with memory and learning. Studies indicate that consistent running can increase gray matter volume in the hippocampus and prefrontal cortex, areas crucial for cognitive control and memory processing.Boosted brain-derived neurotrophic factor (BDNF):Running stimulates the production of BDNF, a protein that supports the survival and growth of neurons.

Higher levels of BDNF are linked to improved cognitive functions, including learning, memory, and higher-order thinking skills. This neurotrophic factor also plays a role in protecting the brain against age-related decline and neurodegenerative diseases.

Improved working memory and attention:Regular running has been associated with enhancements in working memory—the ability to hold and manipulate information over short periods—and sustained attention.

A study involving adults aged 50–83 found that 30 minutes of moderate to vigorous exercise, coupled with adequate sleep, led to improvements in memory and cognitive performance the following day.Reduced risk of cognitive decline:Engaging in regular aerobic exercise like running can help delay cognitive decline and reduce the risk of developing Alzheimer's disease. This protective effect is attributed to increased blood flow and oxygenation to the brain, which can improve cognitive function and reduce inflammation associated with neurodegenerative diseases.

Running as a mental health booster

Beyond its cognitive benefits, running is a powerful tool for enhancing mental well-being.How?

Stress reduction:Physical activity, including running, triggers the release of endorphins—chemicals in the brain that act as natural painkillers and mood elevators. This biochemical response helps reduce stress and anxiety levels, promoting a sense of calm and relaxation.Combatting depression:Regular running has been found to be as effective as medication in treating mild to moderate depression.

It helps regulate hormones and neurotransmitters involved in mood regulation, leading to improved symptoms of depression. The social aspect of running, such as joining running groups, can also provide a sense of community and support for those struggling with depression.

Running as an overall healthy living package

Apart from boosting mental and cognitive health, running offers significant benefits for physical health as well. It improves cardiovascular health, strengthens bones and muscles, aids in weight management, and can even improve overall well-being and potentially extend lifespan. Here’s a detailed look:

Cardiovascular health: Running strengthens the heart and lungs, allowing them to pump blood more efficiently and handle exercise better. Running also enhances blood flow, reducing the risk of heart disease and stroke. Moreover, regular running can help lower both systolic and diastolic blood pressure, as well as reduce LDL ("bad") cholesterol levels. Bone and muscle health: Running is a weight-bearing exercise that strengthens bones, reducing the risk of osteoporosis and fractures.

Running works muscles in the legs, core, and upper body, contributing to overall muscle strength and endurance.Weight management: Running is an effective way to burn calories, helping with weight loss and maintenance. In fact, studies show that regular running can lead to a reduction in body fat and an increase in lean body mass.To summarize, whether you're an experienced runner or just about to begin your running journey, it’s never too late to start, especially with short, manageable runs that can set you on a path to enhance your overall health. Remember, every step you take is a step toward a sharper mind and a healthier body.