Running for well-being: How jogging boosts mental health, reduces stress, and strengthens your body
Running is one of the most accessible and powerful ways to boost both your physical health and mental well-being. The best part? You can start anytime, anywhere. Whether you’re looking for running stress relief, improved stamina, or simply a clearer mind, jogging is a true game changer for your health.
How does running improve well-being and mental health?
Running has numerous of positive effects on your entire body. Even a few short runs each month can spark noticeable changes.
• Stronger cardiovascular system: Running strengthens both your muscles and heart, making you more resilient both physically and mentally.
• Better blood circulation: Improved oxygen flow helps you feel more energized and alert.
• Activated metabolism: Exercise boosts digestion and detoxification, two keys to feeling your best.
• Strengthened immune system: Regular jogging stimulates immune cells, helping defend your body from illness.
How does running improve your well-being?
Running has numerous positive effects on your entire body. Just a few running laps a month can bring noticeable changes - for your body as well as your mind. You can find out how to start running here.
Why Does Running Make You Happy?
Once you start running, you soon can't do without this routine. Why? Because running makes you happy. For the following reasons:
• When you run, your body releases happiness hormones: The most important and probably best known are endorphins and serotonin. These so-called "feel-good substances" put you in a good mood, reduce feelings of anxiety and help combat low moods.
• The runner's high: even if not all runners experience it, many report this feeling of lightness, euphoria and deep relaxation. Contrary to what you might think, it is not triggered by the happiness hormones that are released. It is caused by other substances known as endocannabinoids. These are the body's own cannabinoids, which have a similar effect to cannabis. Unlike endorphins, they enter the brain via the bloodstream and trigger the runner's high.
5 reasons why running improves your well-being
There is a good reason why running is considered a natural mood booster that not only puts you in a good mood, but also strengthens your mental health in the long term - which in turn has positive effects on your well-being. In addition to the physical effects and feelings of happiness, there are other good reasons why running improves your well-being in the long term.
1. Running helps to reduce stress
The hormone cortisol is released under stress. It releases energy in the short term and used to ensure survival in the fight against the sabre-toothed tiger. During this fight, the energy released was used up and the cortisol was reduced. Today, stress looks different - we brood, sit at our desks or get angry about everyday things. The energy is not used up and the cortisol is not regulated. Physical exercise such as running helps to reduce the stress hormone and thus lower stress levels.
2. Running promotes healthy sleep
Without sleep, during which the body can regenerate, we cannot function during the day either, which can quickly affect our mood. Running supports healthy sleep - by reducing cortisol as described above. This is because cortisol and the sleep hormone melatonin are antagonists. If cortisol is not reduced, it inhibits the release of melatonin, which makes it harder for you to sleep.
3. Running in nature calms the nervous system
In nature, your nervous system shuts down. This is essential for your well-being. Our everyday life, noise and media consumption quickly overstimulate the nervous system. What it needs is relaxation. And this can be supported by time in nature and peace and quiet.
4. Running improves your cognitive skills
This includes your memory performance, the way your brain can process information and mental flexibility. Researchers suspect that this is due to biochemical processes that change when you run.
5. Running strengthens willpower
This happens every time you decide to go for a run and even more so if you build up a regular running routine. Your brain learns by overcoming challenges. Building up your fitness and muscles also has a positive effect, because a strong body also strengthens the mind.
Jogging for beginners: how to get started
Whether you've never run before or want to get back into it after a break - it's worth it. With these tips, you'll succeed:
Step 1: Set realistic jogging goals
Many beginners make the mistake of taking on too much. In the beginning, it's all about one thing: sticking with it. Set yourself small, achievable goals.
Step 2: Choose the best running gear
The right running equipment is essential, especially for beginners - both shoes and clothing. Good running shoes provide cushioning, stability and a comfortable running experience. Functional and breathable clothing improves temperature regulation and helps you to feel comfortable even in wind, rain or sun.
Step 3: Listen to your body
Your pace, your rhythm. There is nothing and no one you have to prove anything to. This also means that you don't have to keep going. Walking breaks are perfectly okay - even sensible! Observe how your body reacts:
Step 4: Find your right running pace
How fast should you run? At a pace that feels good for you. Especially at the beginning, it's not about achieving the best times, but about a speed that you can maintain so that you can have a conversation. Even if it seems slow at the beginning, it is precisely this kind of jogging that will make you faster and better.
Step 5: Enjoy the mental and physical benefits
You will notice: Jogging changes more than just your body. It clears your head, boosts your self-confidence and gives you little moments of mindfulness.
You will surpass yourself with every run. Keep reminding yourself why you started: for more energy, for yourself and for your well-being.
Step by step to greater well-being: How running expert Timo does it
Every morning I ask myself how I'm doing, whether I'll make my run today. My tip: just get started. That's how I start and jog off. With every step, I get more into my rhythm. Step by step, I feel better, stronger, more confident. The rhythm of running is good for me. But even when you start jogging, I know how hard it can be to keep going. Especially when it's uphill. At these points, I have to reorient myself again and again, adjust my rhythm and then keep going. It is precisely this feeling that gives me strength and power. I know that I can keep going.
Running: Your key to health, inner peace and joy
Running is much more than exercise - it is a simple but powerful way to improve your health, inner peace and zest for life. And the best part: All you need is a good pair of shoes and a bit of time. So get running and find out what jogging can do for your well-being!
Frequently asked questions about jogging
Start with 2–3 light sessions per week. Rest days are important for recovery.
15–30 minutes, including walking breaks, is a great starting point
Slow down, breathe deeply into your belly, and take short walking breaks if needed.
Yes — good running shoes reduce injury risk and improve comfort.
Absolutely! Walking breaks help you maintain endurance and make running more enjoyable, especially at the start.
Profile of running expert Timo
Name: Timo Bracht
Age: 49 years
Place of residence: Eberbach near Heidelberg
Family: Married
Profession: Motivational coach, TV commentator and endurance expert
Sporting successes:
• One of the world's most successful long-distance triathletes for over 15 years
• Nine Ironman victories, including a course record at the Ironman Lanzarote
• Double victories at Ironman Frankfurt and Challenge Roth
• 14-time participant in the legendary Ironman Hawaii
• Multiple European champion and German champion
That's what makes Timo special:
• Consistency, goal orientation, strong will and excellent technique