7 ways running reduces stress

Article by URUNN & Charlotte Purdue - 4 minute read.

Reducing stress doesn’t always mean doing less. Sometimes, it means moving more — with intention.

What you do on the road, trail, or treadmill can have a powerful impact far beyond your running performance.

That’s where smart, structured training comes in. Running isn’t just about building fitness or chasing PBs — it’s one of the most effective, accessible tools we have to regulate stress and support our mental wellbeing.

The expert coaching team at our digital training partner, URUNN, share seven science-backed ways running helps reduce stress — and how to use your training as a reset for both body and mind.

It reduces stress hormones

From a neurochemical perspective, running is a simple and effective tool to release any pent-up tension and anxiety. That’s because it lowers excess cortisol and adrenaline – the body’s primary stress hormones. Running doesn’t just ‘burn off’ these guys; it actually helps you handle future stress better.

You see, training is a form of stress on the body (but the good kind – and the right amount).

This phenomenon is known as ‘hormesis’ – a physiological response where small, physical challenges (an interval run, for instance) can help you adapt, get stronger, and become more resilient. It’s a bit like the saying, “What doesn’t kill you, makes you stronger”.

Essentially, it improves your ability to deal with stress in general – one of the key mental health benefits of running.

It boosts those feel-good chemicals

Ever felt like you’ve grown wings when you’re out running? That’s all thanks to that famous ‘Runner’s High’.

Running releases a cocktail of ‘happy hormones’ – the likes of endocannabinoids (a recent discovery), endorphins (natural painkillers), dopamine, and serotonin – that lift you and offset the effects of stress.

It’s a perfect example of how exercise improves mood and supports emotional balance long after your run is done. Some runners can experience this tantalising, euphoric feeling a few minutes into their run; for others, it may take a little longer. Ultimately, just hitting the pavement is an easy win for your well-being.

It improves sleep

Sleep is a form of ‘overnight therapy’ that helps you balance emotions, process experiences, and reset your brain. That’s why a lack of rest can fuel stress. And, frustratingly, poor sleep and stress often exist in a vicious cycle. The less sleep you get, the more anxious you feel the next day – and the less likely you are to sleep well the following night.

Running (and any form of movement, really) can break this cycle. Training can help you fall asleep faster (think about that bone-weary feeling you get a few hours after running) and makes it easier to reach deeper, more restful stages of sleep. The result? You’ll feel better equipped to deal with any stress the following day. Tip: When it comes to sleep, timing matters. Some people can train intensely right before bed and sleep fine; others find it keeps them awake.

Just pay attention to what works best for your body.

It gets you outside

Unless you’re on the treadmill (which, of course, has its place in any training programme), running is an al fresco activity. And that means the chances of running in nature are pretty high.

Studies show that being in green spaces can reduce stress levels even more. This is down to ‘fractals’ – calming, infinite patterns that occur naturally in clouds, leaves, trees, and water. Better yet, moving in a green space oxygenates your blood more efficiently (thank you, trees).

Breathing in fresh air increases blood circulation, energy levels, and brain function. Even if you can’t access nature, simply being outside means getting more sun exposure, which helps regulate your circadian rhythm (think better sleep!) and boosts vitamin D levels (think improved mood!).

It’s mindful

Running forces you to be present. It creates space between you and your worries – a bit like a ‘moving meditation’. When you’re focusing on climbing the hill in front of you, you’re not ruminating on your to-do list or the awkward encounter from earlier. You’re thinking about reaching the summit. Plus, getting into a good cadence can be extremely meditative. When you’re outside, try to tune into the sights, sounds, and sensations around you. The leaves underfoot. The smell of rain. The rhythmic sway of the trees. This kind of mindful movement only amplifies the mental health benefits of running.

It builds confidence

Running also builds resilience and improves self-esteem – both of which sit in opposition to stress. If you can knock out a 10K, chances are, you can reply to that strongly-worded email without breaking a sweat. It’s proof that you can meet challenges head-on. That you’re strong. Determined. Capable. Another example of exercise and stress reduction working in perfect harmony.

It’s an act of intentional solitude or active socialisation

If you choose to run solo, it can be a helpful way to recharge, reset, and steal some ‘you time’. And, sometimes, that alone is enough to release tension and stress. If you choose to run with others, it becomes a form of social connection – medicine in itself. Humans are social creatures, and shared movement can be incredibly calming for our nervous systems and stress levels.

A word of caution

When you’re super stressed, it can be tempting to think you need to go all-out with an intense training session to ‘blow off steam’. However, excessive exercise can actually elevate levels of cortisol (the stress hormone) and further drain an already-spent nervous system. If you’re feeling extremely frazzled, consider slowing things down a little. Let your body recharge – and save the challenging stuff when you’re more balanced. Of course, if you need to tweak your plan to accommodate your mood – or simply want to learn more about how running reduces stress – just ask Stride AI.

Get started with URUNN Great running starts with the right support. URUNN’s adaptive, ultra-personalised training plans are built around you — your goals, your lifestyle, and how you’re feeling — so you can train in a way that strengthens both body and mind.

Alongside expert coaching (including Team GB’s Charlotte Purdue and Sir Mo Farah) and a motivating running community, URUNN helps you train smarter, recover better, and build long-term resilience. Because running isn’t just about race day — it’s about feeling stronger, calmer, and more capable every day.