How running (even a little bit) can support your mental wellbeing

In this blog, we’ve spoken to Jon Neal, CEO of Suffolk Mind, about his running experiences.

I’ve started running once a week. To be honest, it’s still pretty boring. But it’s better now that I’ve got a friend who comes round early on a Saturday or Sunday and drags me out for a run around the block. It’s a short one — just about a mile, with some walking breaks — but we chat as we go, and that makes a big difference.

My friend is a more experienced runner. He used to be all about personal bests (or PBs, as the running crowd calls them), but he recently told me he’s stopped focusing on them. He’s now enjoying running a lot more because of it.

That got me thinking: running — like a lot of activities — can meet different emotional needs. Sure, chasing PBs gives you that sense of achievement and maybe a bit of status, especially if you’re sharing your times on Strava and getting those virtual high-fives. But what happens when improving gets harder, or the pressure to beat your time starts to suck the joy out of it?

We all have 12 emotional and physical needs. When we’re feeling stressed, it usually means one or more of those needs aren’t being met. The good news is, we can actively build a life that supports those needs, and that helps us stay mentally well. A lot of us do this naturally, but being more intentional about it can make a difference.

My running buddy is a great example of this. He says “good morning” to everyone we pass on our runs. He doesn’t care if people think it’s odd — he just enjoys the little lift it gives him, and maybe the other person too. That small interaction helps him meet his needs for Emotional Connection and Community.

He gave similar advice to a friend of his who was feeling down about not beating her PBs at parkrun and half marathons. He suggested she focuses less on the numbers and more on the people around her. Cheer others on and celebrate their success. It’s a great way to feel connected, and it also helps you feel valued. That exchange of attention matters more than we realise.

Then there’s attention we can give to our surroundings. I like to do the “5-4-3-2-1 senses” thing while I’m out:

• Notice five things you can see
• Four things you can hear
• Three you can smell
• Two you can touch
• One you can taste (even if it’s just the water you’ve taken with you)

It’s grounding, and a nice way to be present.

Running alone can meet other needs too—like Privacy and space to let your mind wander. By choosing how we run, how we interact, and how we pay attention, we’re also taking more control over our actions, which supports our need for autonomy and purpose.

I’m still not totally sold on running more than once a week. But I am starting to see how it’s not just about fitness or speed. Even a short, slow jog can help meet emotional needs, boost mental wellbeing, and reframe what could easily feel like a chore into something meaningful.