Almost four years ago, I had the crazy idea to start running for therapy.

I was going through an especially rough September. The shorter days, decreasing daylight, and the fact that my favorite season (summer) is over can cause my mental health to really take a dive. Winter is coming!

Usually, when l fall into depression, it only lasts about 1-2 days and then I’m able to pull myself out using a mix of practical tips and ongoing medication.

But this time, nothing worked.

All I wanted to do was sleep the days away. But I’m a fighter. I didn’t want my mind to dictate what I could and could not do.

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So even though I ran a 5K in my 20s to cross it off my bucket list and swore I would never run again, I spotted the book Running is My Therapy while hunting for online resources to help me manage my own mental health and grabbed it, thinking I had nothing to lose.

What I discovered in those pages was shocking. Running is a proven and effective way to fight depression, sometimes more than antidepressants!

So I tried it.

The Reason Why People Stick With Running

The connection of running for mental health is not just anecdotal; it’s backed by extensive research.

Many studies from top medical journals show that endurance running helps your physical health and can significantly reduce stress hormones like cortisol while increasing endorphins.

Have you ever heard of the “runner’s high”? This term has always confused me (until I experienced it myself). It’s created by your body releasing Beta-Endorphin, which reduces the perception of pain, boosts your mood, and makes you feel great while reducing your stress hormones at the same time.

If you want to really dig into the science, running regularly promotes the growth of new brain cells and increases the oxygen to your brain, which…

• Improves your memory and learning abilities.
• Helps you sleep better
• Gives you more energy
• Boosts your mood and self-esteem
• Reduces stress hormones

So, it’s not hard to believe that running also reduces anxiety and depression. Besides, I’ve experienced the benefits myself.

Even if it’s hard to get myself out the door some mornings (let’s just be honest), I have never regretted a single run. I come back happier, full of energy, and ready to tackle my to-do list for the day!

Just So We’re Clear

Running is not a substitute for medication. If you need extra assistance in your recovery journey, you shouldn’t feel any shame about talking to a qualified therapist and taking proper medication.

I still take medication and I’ve been running for five years now!

But running, alongside proper medical care, can do wonders for those of us who are struggling with chronic mental health issues and are looking for ways to boost the things that make us feel good.

5 Simple Running Tips (It’s Not Always About Technique)

Anyone can grab a pair of running shoes and go for a run.

But if you want to stay consistent and learn to enjoy running (at least a little bit!), here are five things I’ve discovered that make a world of difference.

1. Know Your Ideal Time for a Run

The concept of energy management can be applied in so many different scenarios, including when you exercise. Once you need to know when your body feels it’s best, running will become much easier.

My ideal run time is in the morning before I’ve eaten any big meals and before I’m physically and mentally tired from my day. If I can’t get to my run in the morning, just before lunch will work. But later in the day, I find that I’m dragging throughout the run and it feels more like a task than it does a boost.

Your ideal time may be different, and sometimes it takes trial and error to find the time that works with both your schedule and your energy levels. But when you can find and prioritize running in your peak time, you will have noticeably better success with your running!

2. Adopt a Breathing Cadence

Breathing may be something we’re not used to actively thinking about.

But when we are exercising, and especially with something like running, thinking about your breathing is going to help you maintain your oxygen levels and reduce that gasping-for-breath feeling that is so unpleasant.

Breathing cadence isn’t natural for me, so I have to practice and actively count 1-2-3-4 as I breath in and out. I visualize the oxygen I’m breathing going down from my lungs and into my legs, giving me energy and endurance while I run.

That might sound silly, but it helps me stay focused and keep a steady pace!

3. Project Yourself Forward

This may seem like a no-brainer, but proper running form does matter.

The most obvious reason is to avoid injury, which could land you on the couch for weeks—yikes! But proper form also helps you become a more efficient runner, which can improve your pace and enjoyment of the sport.

First, make sure your entire body is aligned (stacked in a straight line), then direct your knees forward. You’ll also want to be mindful of how your feet hit the pavement—don’t pound your feet or tip-toe. Land on the middle (or ball) of your foot.

I know it sounds like a lot to keep track of, but this will gradually increase your pace, momentum, and endurance, while also minimizing the discomfort that running with poor form can cause your legs and back in the long run.

4. Track Your Progress

Staying motivated during my runs is crucial for me, and one trick that really keeps me going is keeping tabs on my stats. It’s not just about the big milestones but also those small improvements I see each time I hit the pavement. Whether shaving off a few seconds on my mile time or beating a personal record, seeing progress is incredibly rewarding.

I’ve experimented with a handful of apps, but the one that’s stuck with me is RunKeeper. I love how versatile it is—I can track everything from distance and pace to calories burned and elevation. It even has a tracker to help you know when to replace your running shoes!

The interface is super intuitive too, which makes it easy to navigate even mid-run. Plus, it syncs seamlessly with my Garmin Venu 3S smartwatch. Being able to glance down and see real-time stats without fumbling with my phone is a huge convenience.

Psst.. if you’re just getting started and need a training plan, I developed a six-week Couch to 5K download that you can grab in this printable running kit. Or, you can grab The Six-Week Sprint Goal Planner Notion template below and create your own six-week goal!

5. Invest in GOOD Running Shoes

If there’s one thing worth splurging on, it’s definitely your footwear, especially when it comes to running. Running shoes are not just for professional runners; they are essential to avoid injury and stay comfortable during your run!

To ensure you get the right shoe without wasting money, it’s a great idea to seek expert advice. I visited a specialized running shoe store where they analyzed my feet and how I distribute weight while running using a handy machine. They also had a fantastic return policy, allowing me to try out different shoes not just in-store but also on the actual trails to find the most comfortable fit.

I highly recommend bringing along the socks you typically wear when running to see how they feel with the shoes. I’m a huge fan of Brooks Adrenaline GTS 22. They’re lightweight and incredibly comfortable, and they don’t weigh me down while I’m out on my runs. (The GTS 23 is an updated version).

When my last pair of Brooks wore out, I tried the Asics brand to save some money. But after the first couple of runs, I regretted my purchase. The right running shoes, fitted properly by an expert, are crucial!

But running shoes are not the only essential.

1. Comfortable Running Clothes

The worst is dealing with annoying chafing or clothes that tug while I’m running. I need outfits that are soft, breathable, and just plain comfy, allowing me to move freely and feel great. Unlike many folks who swear by running shorts, I prefer the comfort of yoga pants. They’re my go-to because they keep me feeling good throughout my entire run.

The best yoga pants are these ones from Amazon—they’re tough, comfy, and have a pocket that’s deep enough to hold my phone securely, no worries about it slipping out on my route. I’ve tried so many different pairs and keep coming back to these!

I usually pair my yoga pants with a loose, cool tank top (the ones from Senita Athletics are super high-quality), which add to my comfort and confidence. If you want to treat yourself to a new top and haven’t purchased through them before, use code KALYNBROOKECO at checkout to get 15% off your order.

Oh, and don’t forget a sports bra!

2. Proper Eye Protection

Did you know that they make sunglasses for running?

Goodr Sunglasses are my absolute favorite for shielding my eyes from the sun when I’m out running. Sure, you could wear any old pair, but having shades specifically designed for running makes a world of difference in how comfy they are.

These ones are super lightweight, so they don’t give me a headache even after a long hike or run. And can we talk about the colors? They’re so vibrant and fun! It’s like they were made to match the energy of being outdoors and active.

3. Flip Belt

If you need extra room but hate lugging around a big waist pack, a slim flip belt is perfect. It gives you secure space for your keys, wallet, energy bar, or whatever else you need to carry without cramming your pockets. I personally love how this one fits—it’s just the right size for me and feels really comfortable.

I can put just what I need, and it’s even big enough to tuck my phone in if I don’t want it in my pocket.

4. Pepper Spray

No matter what I’m doing, I always keep safety in mind, especially when it comes to running.

A couple of years ago, I was attacked by a dog while running through a neighborhood. This traumatic experience made me fearful of running by myself (which I had always been fine with before) and especially running where there were neighborhood dogs on the loose.

That’s why I always carry pepper spray—it’s lightweight and convenient, and there’s even a version designed specifically for runners, which gives me a sense of security when I’m out on the trails. It fits perfectly in my running belt, so I hardly notice it until I need it.

Having that extra layer of protection makes me feel more confident and able to fully enjoy my runs. Whether it’s a quick jog around the neighborhood or a longer trail run, knowing I can defend myself against unexpected encounters gives me peace of mind. It’s become a habit now, and I wouldn’t run without it.

Safety first, always!

5. Earbuds

If you like listening to some tunes, the JLab Go Air Wireless Bluetooth Earbuds (what a mouthful!) last the longest for me. I go back and forth between music, podcasts, and silence depending on my mood.

But if you get easily bored while running or need a distraction to keep your mind off the activity, listening to something will help!

Here are my favorite podcast recommendations if you need any.

6. Smartwatch

I’ve always used a Fitbit to track my running and steps, but when my Fitbit band broke, I saw this as an opportunity to try the Garmin Venu 3s, which I LOVE.

If you really get into running, you might want one of the Garmin Forerunner versions. But because I’m running for mental health, I don’t find that I need major tracking. Just pace and mileage is good enough for me!

Psst… you can also connect your Garmin watch to the Runkeeper app.

The Most Important Thing

If you struggle with your mental health, you understand that tug-of-war between wanting to stand strong and make the changes you can to improve your lifestyle and simultaneously wanting to give in to the pressure and not do anything at all. 

We get SO stuck in this negative spiral because we think change will be too hard or take too long and quite honestly, because we don’t always have the bandwidth for it. 

I’m not saying we need some BIG transformation to be effective. Those are rarely sustainable anyway.

But being open to new ideas that can give us a boost (like running does for me) will fuel that tiny spark of hope I know you still have deep inside. 

The most important thing about running isn’t your pace, your form, or anything else. It’s getting out there, showing up, and prioritizing your mental health even when it’s hard. I run twice a week, about 2 miles each time, which is nothing compared to the running pros.

But it’s just enough to keep me thinking positively because I’m getting out and being active, even if it looks different than what others think or expect of me.

The important things are that you celebrate and motivate yourself because prioritizing you is so important, and worthwhile. You might fall in love with running, or maybe you won’t. But I hope you’ll fall in love with the way that running makes you feel if nothing else.

Disclosure: Some of the links in the post above are affiliate links. This means if you click on the link and purchase the item, I will receive an affiliate commission. Regardless, I only recommend products or services I use personally and believe will add value to my readers. Read my full disclosure policy here.

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