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Stressed Out? Why Running Might Be the Reset You Need
November 14, 2025
Stress never waits for the “right time” to show up. It sneaks in during busy weeks, quiet mornings and everything in between. When your mind feels crowded, running can be one of the most effective ways to clear your head and lift your mood.
“Running can be a powerful tool to help you manage stress, depending on how it’s used,” says Peter Lucchio, PsyD, a clinical health psychologist with Hartford HealthCare. “While running is a stressor on the body – like any exercise – it can also support both mental and physical well-being.”
Here’s how running can help you stay grounded.
1. It helps you blow off steam
When you’re stressed, your body goes into fight-or-flight mode — your heart rate climbs, muscles tense, and your mind races. Running gives all that pent-up energy somewhere to go.
“Exercise, especially something rhythmic like running, orients the mind to sensations happening in the moment,” says Dr. Lucchio. “That mindful awareness can calm both the body and brain.”
Running can also spark the production of brain-derived neurotrophic factor (BDNF) — a protein that supports learning, memory and overall brain function.
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2. It sharpens your focus
Running forces you to tune in to your breath, your stride and your surroundings — pulling you out of your head and into the present moment.
“The repetitive motion can be meditative,” says Dr. Lucchio. “It helps quiet racing thoughts and promotes mental clarity.”
Running at a conversational pace — where you can still talk or maintain nasal breathing — helps keep stress levels in check rather than adding to them.
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3. It improves your sleep
Stress and lack of sleep tend to feed each other. Running helps break the cycle by promoting deeper, more restorative rest.
“Physical activity can help you fall asleep faster and sleep more soundly for reasons we don’t completely understand yet,” says Dr. Lucchio. “It may be related to exposure to natural light, or to the chemicals produced in the brain during exercise, including endorphins and BDNF.”
4. It builds mental strength
Training to run faster or longer isn’t always easy — but that’s part of what makes it so powerful.
“Each time you push through a tough run, you’re teaching yourself that you can handle discomfort,” says Dr. Lucchio. “It promotes resilience through what’s called a hormetic effect — where small amounts of stress, like exercise, actually make your body and mind stronger.”
The more consistent you are, the more you’ll notice that resilience showing up beyond your workouts.
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5. It keeps you grounded
When life feels unpredictable, small routines can help you feel more centered.
“Running isn’t about control — it’s about mind and body connection,” says Dr. Lucchio. “It’s a chance to check in with yourself and be present in the moment.”
So if stress starts to build — whether it’s from the holiday rush or everyday life — lace up and hit the pavement. Just keep the pace manageable and focus on how you feel, not how fast you’re going.
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When to see your doctor
If you’re new to running or have health concerns, start slow and check in with your doctor first.
“If you experience pain, dizziness or shortness of breath, stop and get evaluated,” says Dr. Lucchio.
And if stress starts feeling unmanageable — or running isn’t helping like it used to — a behavioral health specialist can help you find other ways to cope.
Because running can help you move forward — but your mental health should always set the pace.