All you need is a pair of sneakers.

by Rachel Linder

There’s a significant spectrum when it comes to depression and other mental health challenges. You can be one of the many people who is officially diagnosed by a doctor, psychologist or specialist with a specific disorder or you could be one of the many who encounter feelings of depression on an occasional basis, without an official diagnosis. This is important to understand because when it comes down to it, we all need to be concerned with our mental health, whether we have a diagnosis or not.

Those who have more fleeting feelings of sadness, loss or anger should feel the same sense of urgency when it comes to working on improving their mental health. This means focusing on adapting their routine to improve their overall wellbeing. Though there are many places to start with this, one that has been studied worldwide over the last several decades is the importance of exercise for mental health.

Specifically, studies and reviews have shown the impact running has when it comes to lowering your risk of depression. Let’s get into how and why this is the case—and why you should introduce running into your routine ASAP if you’re feeling down.

Many people may argue that it’s the endorphins that give you that positive boost of energy and mood change that comes after a run, known as the Runner’s High. But, according to Johns Hopkins University School of Medicine neuroscience professor, David Linden, Ph.D, that is not the case. Instead, Dr. Linden attributes this post-run feeling to endocannabinoids in the bloodstream. “Unlike endorphins, endocannabinoids can move easily through the cellular barrier separating the bloodstream from the brain, where these mood-improving neuromodulators promote short-term psychoactive effects,” according to an article reviewed by Dr. Linden.

That’s a long, sciency way of saying that giving running a shot could have a dramatic antidepressive impact on your brain. Not only has this theory been supported throughout Dr. Linden’s research, but the Anxiety & Depression Association of America cites similar results when it comes to the alleviation of depression symptoms for those who complete one vigorous exercise session. A prime example of what they mean by “vigorous exercise session”? Running.

So, if you’ve been looking for some new way to boost your mood, lace up your sneakers and give running a try.