When you see people running, have you ever stopped to wonder what their motivation is?

Perhaps it’s all about the physical activity itself. Maybe they see it as a way to improve fitness, lose weight, or get in shape for an event.

While these are all great reasons to get your running gear on, the most powerful benefit for many is the positive impact that running has on mental health.

In today’s busy, stressful world, running is a simple way to lift your mood and provide structure, connection, and a sense of control – which are all protective factors when it comes to our emotional wellbeing.

Running’s effect on mood is a direct result of the release of feel-good chemicals called endorphins. But it’s not just about getting a short-term boost. Over time, regular running can help reduce anxiety and depression by creating a routine which helps you to process stress. Even a short run can create space to think, reflect, or simply switch off from whatever is going on in the day.

Sounds great, doesn’t it? But you may be wondering how on earth you start running – particularly if you’re not used to exercise.

Getting started

The good news is that running is a really accessible and inexpensive pastime, and there are lots of free resources to help you.

A mixture of walking and running is often the best approach to start with. Alternating one minute of running with two minutes of walking can be enough to get started, and there are a host of smartphone apps, such as the popular NHS Couch-to-5k, that can help.

Over time, those running intervals can gradually increase, building confidence and endurance without putting too much pressure on your body or mind.

Whichever way you decide to start your running journey, do of course speak to your GP first if you’re at all worried about your health.

Once you start, you’ll find that running can also build a sense of achievement. Setting small, realistic goals — whether it’s running five minutes without stopping, completing a first 5k, or just getting out the door on a tough day — can give you a sense of progress and control. When life feels overwhelming, these small wins matter. They remind us that we are capable, even when things feel difficult.

Another important benefit is connection. While running is something you can do alone, for many of us it becomes a social activity. Joining a local running club can provide a sense of belonging, routine, and peer support. Having people to run with, talk to, or simply share the experience with can help so much. Personally, if I go a few weeks without running, it’s the people I miss the most.

Group running

For anyone feeling nervous about getting started, running with others, even just one other person, can make a big difference. Many running clubs will offer different groups to accommodate all paces and abilities, so you can quickly find the group that works for you.

Another great way to enjoy running is via the free weekly 5k parkrun events, which you’ll find locally on Saturday mornings on the Stray in Harrogate, Conyngham Hall in Knaresborough and Fountains Abbey near Ripon.

Interestingly, a study led by Sheffield Hallam University involving nearly 80,000 UK parkrunners revealed the mental health benefits of parkrunning increase the life satisfaction of people who participate.

Personally, through running I’ve made lifelong friends, celebrated personal milestones, and had the joy of supporting my colleagues in their own running journeys.

Running in a group has also given me the opportunity to share my own professional knowledge about suicide prevention. Since suicide is the biggest killer of young people under 35 years old in the UK, spotting the signs early and starting conversations can help save young lives.

So, why not grab some running gear and come and join in? You’ll be warmly welcomed.

James Parkes is a longtime member of the Ripon Runners club and an area manager for the young person’s suicide prevention charity Papyrus. He started running as a complete beginner 10 years ago, and went on to complete the 2024 London Marathon, turning the challenge into an opportunity to raise awareness and funds for Papyrus. James lives in Ripon with his wife and their two children.