The reset you didn’t know you needed.
I didn’t start running for my mental health. I started because I needed balance in the chaos of living in a new country.
Mental health struggles like stress, anxiety, and depression can happen at any age, but in your 30s, they often show up while trying to balance careers, family, and major life changes.
That’s when finding space to reset your mind becomes even more important.
✨The mind body reset:
I haven’t been running for long but after few weeks of training I’ve noticed:
- On the days I was not motivated to run, I always feel good after.
- On my low energy days or my emotional ones, I run and it gives me space to think clearly and everything feels a little lighter after.
Running became more than a workout but a space to clear my mind, breathe deeper, connect with nature and feel a bit more like… me.
I start recognizing small wins: better resistance, longer distances or just showing up.
🧠What does science say?
Some researchers talk about sports but specifically on running we can find that:
- Running reduces symptoms of depression, anxiety, and low self-esteem, and might even work as well as other forms of therapy for many people. (Source: The Positive Effects of Running on Mental Health)
- Some studies show that running can support mental health, even offering similar benefits to medication in certain cases with the added bonus of improving heart health, blood pressure, and waist size. (Source: Verhoeven et al., 2023 – Journal of Affective Disorders)
There is not a perfect amount of kms for your mind, but consistency, fresh air and motion seems to be a great start.
Important: Running isn’t a replacement for professional help, but it can be a powerful companion to it.
🧘♀️Stretching as Mindful Movement
This week I filmed a short cool-down stretching video I did outdoors after one of my runs. Not equipment needed, just your body.
Stretching helps not only to prevent soreness, but helps ground your energy after a run, reflect on the exercise you just did, and celebrate small wins.
And being fully honest, in your 30s, taking a few extra minutes to stretch and reset feels more necessary than ever, so I strongly suggest not to skip this part.
📣 Let’s Hear from You
Do you notice changes in your mental health after physical activity?
What helps you clear your head?
👇 Tell me in the comments! I’d love to hear your story.
And don’t forget to follow along on Instagram @therunningchapter for more moments from the journey.
