Running can not only help you alleviate stress and have a happier mindset but can also help you feel more confident and achieve other goals. Christina Collison explains why.
There’s a popular saying: you can’t pour from an empty cup. And when it comes to looking after others or living your best life, it’s certainly true. If your mind feels overwhelmed or depleted, everything becomes harder. That’s why running can be a powerful act of self-care.
When I was caring for my late mum, who had dementia, I carved out 30 minutes most days to exercise. Running was my lifeline. It didn’t magically fix everything, but it gave me breathing space and clarity.
Running is a reset button.
Running offers a rare chance to be completely present. The rhythm of your feet, the fresh air, the mental focus – it creates space away from worries. It’s a moving meditation. For many people, it becomes a tool to process thoughts, release tension, and find a sense of calm. It might not solve your problems, but it will help you feel stronger and better placed to face them.
It’s a natural mood booster.
Science backs this up: running reduces levels of the stress hormone cortisol, and boosts mood-enhancing chemicals, like endorphins and serotonin. It’s been shown to reduce anxiety and depression symptoms. Just 30 minutes of moderate exercise, such as running or brisk walking, can have a noticeable impact on your mental state.
Running helps you sleep better.
Good mental health and good sleep go hand in hand. Running has been shown to improve sleep quality, helping you fall asleep faster, and sleep more deeply. Better sleep improves your focus, emotional resilience, and energy levels – which all play a role in maintaining mental wellbeing.
It builds emotional strength.
Running will challenge you – not just physically either. Some days you won’t feel like doing it. But by putting on your trainers and heading out anyway, you prove to yourself that you’re capable – even on tough days. That’s empowering and will help you develop mental resilience. Over time, this builds a quiet confidence and toughness that carries into other areas of life.
Let’s be honest… finding the time or motivation to run, especially when life is busy, can feel impossible. Many people feel guilty for taking time for themselves. Looking after your mind isn’t selfish. It’s essential – it’s not only good for your mental wellbeing but can also make you more resilient. The positive traits adopted by runners – such as setting goals, sticking to a plan, and pushing through when faced with obstacles, can all be applied to other areas of your life.
Why women can make great runners.
You may think you can’t run, or you lack the confidence to try it. Don’t let your emotions rule your head. You simply need the right mindset and the right way to get started. Couch to 5K is a fantastic free NHS app which will help you get started from scratch and has helped many former sedentary people get fit. It’s a walk/run plan that builds up fitness gradually. If you need further inspiration, you may be pleased to hear that women can make very good runners. Whether you’re lacing up your trainers for your first 5K or pushing through the final miles of a marathon, here’s why you’re built to run.
You know how to listen and grow.
In my former role as Editor-in-Chief of Women’s Running magazine, I interviewed many sports coaches and sports psychologists. Many of them told me that female runners were very committed to following structured training plans. They were also more open than men, in some cases, to coaching, feedback, seeking advice from physiotherapists and other experts. These are all useful traits for making progress and reducing your risk of injury.
You pace like a pro.
While some runners may rush the start of a race with bravado, many women take a more measured, mindful approach. They weren’t afraid to hold back and not worry about getting a good race time. A natural ability to hold back just enough often leads to stronger finishes and more enjoyable runs.
You’re determined and unstoppable.
Women have grit – and science backs it up. Professor John Brewer, a running coach and author of several books about running, notes that women often excel in ultra-running events thanks to their unwavering determination, focus, and discipline.
You’re made for endurance.
Women are not just good at distance running – they might be biologically built for it. From lower body weight to a higher fat metabolism, women often excel in events that demand consistency and stamina. Take Pam Reed, who made history as the first woman to be the overall winner of the gruelling 135-mile Bad Water Ultra marathon in 2002 – she beat the nearest man by almost five hours.
You know when to rest.
Being a great runner isn’t just about pushing hard – it’s about knowing when to ease off. Long-distance star Jo Pavey is a perfect example. At age 39 and after having her second child, she won the Great South Run (a ten-mile road race). Two years later, she claimed gold in the 10,000 metres at the European Championships. Her secret? Learning to rest when her body needed it. When I interviewed her, Jo told me she’d stopped being a slave to her training plan and would listen to her body, adapting her training when she felt the need.
You’ve got this.
Running isn’t just a form of exercise – it’s a journey. As women, we have the mental strength, strategic mindset, and endurance to go the distance. So, whether you’re tackling your first mile or your next marathon, believe this: you are powerful, capable, and made to run. Don’t be afraid to start running, build it up gradually, and set goals that will make you proud.
More information
Christina Collison is a writer, editor, and author of several books, including The World Marathon Book, and 50 Things Every Carer Should Know about Dementia – both available on Amazon (published under her maiden name, Christina Neal).
