Running for Your Brain Health

By Dr. Trish Kana, PT, DPT

If there weren't enough reasons already to keep you running, here's another one to add to your "why" list:

Running is good for your brain.

Research continues to show that running can improve mood, memory, and executive function (that’s your brain’s ability to plan, focus, and juggle tasks). For many runners, this comes as no surprise. Ask around and you’ll hear the same thing: “I run for my mental health.” You just feel better after a run — clearer, calmer, and more capable of handling whatever comes your way.

So many runners say they run for their mental health- you just feel better after running. Maybe it's the famous “runner's high”. Maybe it’s the endorphins. Maybe it's the feeling of pride and power in showing up for yourself, even when it’s hard.

But there’s more to it than just good vibes. Running actually triggers measurable changes inside your brain that help you think more clearly, learn faster, and even protect your memory as you age.

Brain gains from running:

1. Sharper focus and better problem-solving

2. Increased creativity and idea generation

3. Protection against age-related memory loss

4. Boosted mood and reduced stress

So what is going on in your brain when you run that contributes to all of these amazing mental benefits?

A quick science refresher:

Before we get into it- let’s define some terms:

• neuron: nerve cell; transmits signals throughout the body and the brain

• neurogenesis: growth of new neurons in the brain

• neural plasticity: your brain’s ability to adapt, learn, and change based on new experiences

There are a few mechanisms that contribute to the brain gains when you run:

• Improved blood flow to the brain

  Running elevates your heart rate, which in turn increases cerebral blood flow and brings more oxygen to the brain.

  As blood flow increases to the brain, brain-derived neurotrophic factor (BDNF) production increases. BDNF promotes the survival and growth of neurons. It’s an essential piece of neural plasticity. This neural plasticity is exciting. It means that with new stimuli, behavior changes, environments - your brain can change. The positive impact this has on mental health and combatting age-related memory loss cannot be overstated.

  Regular exercise not only increases blood flow, but can spark growth of new blood vessels (angiogenesis) in the brain.

• Increased neurogenesis

  According to the research of renowned neuroscientist Eric Kandel, whose lab studies the fascinating topic of memory, load bearing repetitive exercises like running help in the release of osteocalcin.

  Osteocalcin is a bone-derived hormone that, when released, can travel to the hippocampus, the brain’s memory center. Once there, it can start the process of proliferation of neurons, and grow connections between existing neurons.

  Bonus- this also gets released when we do resistance training exercises!

• Endocannabinoid level increase

  For decades, we thought that post-run euphoria — that calm, content, everything-is-right-with-the-world feeling — came from endorphins. While endorphins do play a role in pain relief, they can’t actually cross the blood-brain barrier, meaning they don’t directly affect your mood in the brain itself.

  Recent research suggests that the mood boost could actually be related to the release of endocannabinoids, natural chemicals your body produces that can cross into the brain. These act as mood modulators, helping reduce stress and anxiety while creating that pleasant, peaceful sensation runners know so well.

The Takeaway: Run for Your Brain

Every run strengthens neural connections, boosts creativity, and builds resilience. Over time, those miles compound into something even more powerful than fitness: a sharper mind, better mood, and greater sense of well-being.

So next time you’re lacing up, think beyond your pace, mileage, or splits. You’re not just training your legs — you’re training your brain. Future you will thank you for it.