After a challenging mental health period, I tried literally running away from my problems

“Lacing up my running shoes and heading out on a run became a ritual that kept me afloat during a rocky time.”

I first discovered the transformative power of running several years ago. I’d been struggling with debilitating anxiety for most of my twenties and I’d reached breaking point. My boss at the time, Fashion Journal’s Managing Editor and my treasured friend, Giulia Brugliera, was very into running – I’m talking a casual 20kms on a regular Saturday type of running – and suggested I try out the Nike Run Club App.

I’ve written several times before about how life-changing my running journey turned out to be (here and here, if you’re interested), but even though I’ve been an avid runner for nearly five years now, I’m still taken aback by its ability to pull me out of a mental slump.

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2024 has been challenging for me. Between leaving the safety and comfort of my long-term role as FJ’s Editor to take on freelancing and dip my toes into the podcasting waters (hello imposter syndrome, my old friend) to enduring a particularly painful heartbreak and a litany of dating disasters, my confidence has taken a real beating.

So when Nike presented the opportunity to participate in its yearly Melbourne running festival and be set up with a trainer and a plan, I saw it as a way to inject some much-needed routine and distraction into my life. For months, I’d been crying almost every day (did I mention I was heartbroken and fed up with dating?) and I knew training for a half marathon would provide a way to work through these negative emotions.

Now, having completed the half marathon earlier this month, I can attest yet again to the power of running. I was lucky enough to be set up with Nike trainer Dave Ridley, who built a customised training plan for me and checked in regularly with words of encouragement. Training for a half marathon requires focus, commitment and resilience as you slowly build up your fitness levels and distances, and following Dave’s plan allowed me to take things week by week, minimising any feelings of overwhelm.

The link between running and mental health

When I speak to Dave about the ways running can impact people’s mental health, he confirms what I already know from firsthand experience: it has an undeniably positive impact.

“Whether it’s done alone or with others, it provides a great start to the day and you never regret completing a run. At all levels, running instils a clear sense of purpose where every step is a move towards becoming better. It’s greatly rewarding and satisfying.”

But why is it so effective at improving our mental state? Dave explains that recent studies highlight the strong link between running and a reduction in poor mental health. “A 2023 review published in the British Journal of Sports Medicine revealed that physical activity, including running, is highly effective at reducing symptoms of anxiety, depression and distress. The study, which reviewed over 1,000 trials, found that regular physical activity – particularly short-to-mid-duration aerobic exercises like running – can improve mental health significantly.”

Running’s benefits stem from its ability to trigger a release of endorphins and something called ‘endocannabinoids’, which induce feelings of calm and reduce stress. “These natural compounds can help manage anxiety by promoting relaxation and elevating mood. Regular running has also been shown to create structural changes in the brain, improving cognitive function and enhancing emotional regulation, which further helps manage anxiety symptoms,” explains Dave.

He says I’m not alone in committing to a half marathon as a way to dig myself out of a period of poor mental health. He’s seen many people using personal improvement – whatever that means to them – as their motivation to run.

“Running teaches us that we’re capable of pushing through discomfort and achieving difficult things, a lesson that fosters growth and success beyond the track or trail, and the journey toward ‘being better’ is universal, whether you’re just starting out or are an experienced runner.” Dave believes that through running, we can discover our inner strength and develop the confidence to overcome the challenges life throws at us.

As for his advice for anyone looking to improve their mental health by getting into running? “As a coach, my advice to beginners is to keep it simple. Don’t feel pressured to increase pace or distance with every run. Start easy and build gradually. A great tool for this is the Nike Run Club App, which is free and packed with resources for all levels. Personally, I enjoy the Morning Guided Run with Headspace – it’s a 30-minute session that helps me reflect and gain perspective before starting the workday. It’s a great way to set a positive tone for the day ahead.”

Finishing the half marathon is an experience I’ll never forget. As I powered through that last arduous kilometre, I felt utterly exhausted and sore all over but unbelievably proud of myself.

Despite how challenging my year had been, I’d shown up for myself time and time again. I’d pushed through discomfort and pain, and proven that even when things feel truly terrible, I can make it through. All it took was lacing on my running shoes and getting out there.

Cait was hosted by Nike for the Melbourne Marathon 2024. To keep your eye on next year’s event, head here.