How running helps relieve anxiety, according to science

According to Marco Tullio de Mello, professor in the Department of Sports at UFMG, one of the first substances to be released is beta-endorphin.

He explains: “Beta endorphin mainly works to reduce pain, which helps reduce negative effects, such as micro-injuries that can occur during exercise. But many people believe that the feeling of pleasure comes directly from it. In fact, it acts as a stimulator for the release of dopamine, the neurotransmitter responsible for feelings of pleasure and satisfaction.”

It is dopamine that generates the reward we feel during and after running – and the more a person enjoys running, the more intense and enjoyable this effect will be.

Another important aspect, highlighted by Ricardo Mario Arida, professor at the Department of Physiology at Unifesp, is that during sustained effort, such as running, there is a release of norepinephrine, serotonin and dopamine.

“These neurotransmitters regulate the functioning of the nervous system. In people with anxiety or depression, these neurotransmitters change; exercise helps modify them and improve symptoms.”

In practical terms, this means that the body naturally produces substances that help stabilize mood and reduce stress. Serotonin, for example, is associated with feelings of happiness and emotional balance. Dopamine enhances motivation and pleasure. Noradrenaline improves attention and mood. When these levels are balanced, the brain responds with fewer signs of anxiety and a more stable mood.

The professor adds that even one or two sessions of exercise can change your mood, and regular exercise prolongs these effects, making them more permanent.

In addition to neurotransmitters, other systems play a role.

The opioid system, which releases endorphins, acts on both the central and peripheral nervous systems – reducing the sensation of pain, relieving muscle tension, and promoting an overall feeling of comfort and well-being.

The endocannabinoid system, which consists of receptors spread throughout the brain and body, is also activated during running. It helps regulate mood, appetite, and stress, which contributes to a feeling of relaxation and calm.

They both work together to generate what’s called a “runner’s high,” that lightness and calm that many people describe after a run.

Because of the production and release of these substances, aerobic activities of low to moderate intensity and long duration — such as running, cycling, walking, or swimming — are particularly effective in releasing these substances and reducing levels of cortisol, the hormone associated with stress.

But running is a recommended option because it tends to be accessible to everyone, explained sports psychologist Ana Vitoria Reino, of the Brazilian Athletics Federation.

“It’s a non-technical sport. Unlike swimming, where you need to learn to breathe and coordinate your movements, or tennis, for example, which requires fundamentals and practice, running is something natural and instinctive. We start walking, accelerate a little, and suddenly, we’re running.”

According to her, this makes adherence easier and makes the person notice results quickly. “All you need are comfortable clothes, sneakers and free space. There is no winner and loser. If you run alone, you will always win. Yesterday, it was 20 minutes, and after a few days you can do 30 minutes… This feeling of improvement and self-efficacy is very positive for mental health.”

Reno believes that it is precisely this combination – simplicity, independence and emotional return – that makes running fertile ground for physical and psychological well-being.

Running is also a mental exercise. Facing discomfort in the first few minutes, dealing with fatigue and continuing to the end requires focus, patience and resilience – qualities that grow stronger with each training session.

It is precisely this psychological dimension of running that helps relieve anxiety: by realizing that he is able to overcome small challenges, the runner strengthens a sense of control and self-confidence, aspects that are often shaken in anxious situations.

According to sports psychologist Anna Vittoria Reno, setting progressive and realistic goals is essential to turning running into a source of enjoyment – ​​not frustration.

“When a person sets achievable goals, he lives the process and not just the result. Running with friends, with a partner, with the dog… it’s all about the experience. This way of doing exercise helps to get through the most difficult stages at the beginning and strengthens the feeling of self-efficacy,” he explains.

In addition to the chemical effects on the brain, there is a symbolic aspect: each completed training session promotes discipline, overcoming, and a sense of competence – important pillars in emotional regulation and reducing symptoms of anxiety.

According to Reno, this perception of constant improvement—running a little more, feeling better, maintaining a commitment to yourself—serves as a natural antidote to the feeling of being out of control that accompanies anxiety.

Professor Ricardo Mario Arida, from Univisp, adds that the benefit can be greater when the activity is done in a group. “Socializing with other people — in running groups, gyms, or group training — helps reduce symptoms of anxiety and depression,” he says. “Those who exercise in environments with social interaction tend to show greater improvements in mental health than those who train alone,” he says.

But, like any medicine, running also requires the right dosage. Reno warns that overindulgence can become a problem when a person begins to neglect sleep, social interaction, or work. “If other areas of life start to shrink to accommodate the amount of running, that’s a sign of imbalance. Ideally, it should be part of the routine, not the center of it.”

The American College of Sports Medicine recommends at least 150 minutes of physical activity per week at moderate or higher intensity, spread throughout the week.

Therefore, experts confirm that there is no benefit in training for a week or two and then stopping for long periods. In the end, the movement that benefits you the most is the one you can maintain with pleasure and discipline.

Although running and other aerobic exercises have a more pronounced effect on anxiety, Professor Alex Arida, from Univisp, recalls that weight training also brings benefits, especially when done regularly and at moderate intensity, prioritizing resistance over hypertrophy.

“The important thing is that exercise, whether aerobic or resistance, is consistent so that the positive effects on anxiety and well-being are enhanced,” he says.

Tulio Arida, from UFMG, confirms that enjoying the activity makes a big difference: “It’s different between someone who doesn’t like running and someone who does. Dopamine is released from the onset of beta-endorphin action, so running gives faster pleasure. Weight training gradually makes you feel better, but it also helps reduce anxiety.”

For those who don’t like running or feel lazy, the advice is simple: find an activity that really gives you pleasure.

“The best exercise is the one you love to do,” sums up Professor Unifesp.