Running News Daily

For centuries, we've known anecdotally that movement can improve your mood. Joggers often describe a euphoric runner's high, while swimmers recall an inner calm that lasts long after they leave the pool. In April, researchers published the strongest evidence to date showing that physical activity does more than induce these temporary feel-good effects; It can actually improve depression as effectively as medication or psychotherapy. The findings build on previous studies showing exercise can reduce anxiety, post-traumatic stress disorder, bipolar, and obsessive-compulsive disorder symptoms.

This mounting evidence doesn't suggest you should toss out your medication or skip your next therapy appointment in favor of exercise alone. But it does indicate physical activity could be a powerful first-line treatment for mental health disorders, especially when combined with other therapies.

Based on the data, some experts see exercise as a safe, cheap antidepressant that could help the estimated one third of adults with mental illness who do not receive adequate treatment. And some clinicians are putting this concept into practice, doling out "exercise prescriptions" for mental health. These scripts give patients step-by-step instructions for physical activity recommendations, much like they would with antidepressants or behavioral therapy. But providers say that on the whole, the field has been slow to embrace exercise as medicine for mental illness, and "exercise prescriptions" remain the exception in clinical care, not the norm.

"Exercise is a good, underutilized tool to help with mental health conditions," Ivan Escobar Roldan, a psychiatrist in Florida who regularly writes "exercise prescriptions" for his patients and studies the use of exercise in clinical practice, says. He co-authored a study published in the Journal of Psychiatric Practice in 2021 showing that while many providers generally encourage patients to be active, they don't often give specific instructions due to a lack of training, education, or standardized clinical guidelines.

"Everyone says you should exercise more," Seattle-based clinical psychologist Julie Vieselmeyer says. "But patients always ask: What does that mean? Do I need to take an extra lap around the grocery store, or does that mean I have to go to a gym for three hours every day?"

Currently, mental health providers don't give the clearest answers to these questions.

A Mind in Movement

Exercise is as close to a miracle drug as we've got. Research shows it works as effectively as some prescription drugs in preventing and treating more than 26 different diseases.

When you start a workout, your pulse quickens and breathing deepens as your heart pumps oxygen-rich blood to your brain and muscles. Within a few minutes, you likely notice a lift in your mood as your brain releases "happy chemicals" like endorphins, dopamine, and serotonin (the same neurotransmitter targeted by antidepressants). The fleeting bliss of a runner's high results from a spike of endocannabinoids in the bloodstream-cannabis-like signaling molecules that are naturally produced in your body and induce feelings of calm.

After your strength or conditioning session wraps up, the positive effects don't stop. Over time, physical activity can increase levels of a protein called brain derived neurotrophic factor (BDNF), which leads to the creation of new neurons. More BDNF is correlated with reduced anxiety and depression, better focus, improved cognition, and sharper memory as you age.

When people exercise regularly, the brain's hippocampus-the area linked to memory and learning-has also been found to increase in volume. That's not all. With a regular workout routine, people often feel better, sleep better, eat better, and report improved relationships and work satisfaction. Exercising can burn off anxious energy as well as increase resilience to future stress. Eventually, it can even help people taper off medication and cut down on doctor's visits or medical treatments. People who start to exercise before or during middle age typically save between $824 to $1,874 annually on their health care costs after retirement.

"While medications may take a few weeks to work, you see benefits right away with exercise," Escobar Roldan says. "It's not only going to help with anxiety, depression, and many other mental health conditions, but also with patients' overall health and other chronic conditions."

Getting moving can be tough initially. Despite the upsides, less than a quarter of U.S. adults do enough aerobic exercise or strength training to meet the national physical activity guidelines. But once people get going, exercise's instant gratification often kicks off a beneficial feedback loop, Vieselmeyer says.

"When we're making healthy choices, that ends up affecting how we think about ourselves, our self-confidence, and our energy levels-things affect our emotions positively and lead to behavior change," she says. Working out isn't just about quelling anxiety, depression, or negative emotions, but fostering positive ones too.

Matthew Ellison, a late-twenties investment banker based in New York City, has experienced these benefits firsthand. Ellison has a history of anxiety and recently dealt with a bout of depression tied to work stress. With the support of his therapist, Ellison made going to the gym a daily priority. He says the routine pulled him through this period and has become a non-negotiable practice to maintain his mental health.

"Being able to clear my mind, in the morning or late at night, has honestly been the greatest thing for my mental health," Ellison says. "It's the foundation for my mental well-being."

Barriers to Entry

For more than 20 years, Vieselmeyer has been interested in exercise as medicine, and says that amid recent studies, she is seeing more acceptance of the topic across the field. But even with a robust body of evidence, providers still struggle to convert these research breakthroughs into targeted exercise prescriptions.

That's because there's little formal training or education on the topic. Some clinicians are concerned about their patients' health status and worry that exercise might lead to injury or cause a heart attack. Others simply don't have the time to discuss exercise in depth.

Many providers recommend 150 minutes (or 2.5 hours) of physical activity per week-guidelines from the U.S. Department of Health and Human Services-but are hesitant to give concrete instructions beyond that. The American Psychological Association's most recent clinical practice guidelines on depression don't mention exercise as treatment.

In his own practice, Escobar Roldan uses resources like this prescription form created by Exercise is Medicine, a global initiative coordinated by the American College of Sports Medicine. The organization also provides a handy action guide to help providers prescribe the right "dose" of physical activity for more than 40 chronic conditions, including mental health disorders. Exercise is Medicine maintains a referral program for health professionals to connect patients with qualified exercise professionals. Some insurance companies also subsidize training programs or gym memberships, or even reimburse health and fitness expenses. But these programs aren't yet commonly used in the mental health arena. "You need a lot of mounting evidence to see a paradigm shift or clinical practice change," says Escobar Roldan. "With more awareness, we're moving towards that, but we aren't there yet."

To get patients moving, Vieselmeyer and Sarah England, a clinical psychologist based in New York, don't use strict "prescriptions." Instead, they draw on techniques from cognitive behavioral therapy, one of the most evidence-based forms of therapy. The psychologists use motivational interviewing to explore the root causes of behavior and barriers to exercise. They also target behavioral activation, which uses behavioral shifts like physical activity to influence people's emotional state.

"If clients are severely depressed and unable to do their laundry, I'm not going to suggest running two miles," England, who helps patients set "SMART" goals that are specific, measurable, achievable, relevant, and time-bound, says. "We have to behaviorally activate them first, in smaller steps, like walking around the block."

A Happiness Workout

Ellison managed to establish a regular workout routine with only vague encouragement from his therapist. But for many others dealing with mental health issues, symptoms like fatigue or lack of motivation preclude their ability to exercise regularly.

"When somebody is really depressed, it's hard to put the running shoes on and get out the door, even if they know that's going to make them feel a whole lot better," Vieselmeyer says. Sometimes the easiest entry point might be medication or seeing a therapist, and then progressing to exercise, she says.

Much of the evidence behind the antidepressant and anti-anxiety effects of exercise is based on people with mild to moderate cases of mental illness. A few small studies suggest that structured workout treatments can help patients with serious mental illness in inpatient settings. But on its own, exercise is unlikely to alleviate serious mental illness, experts say.

A major reason why mental health providers have been slow to embrace exercise as treatment is because researchers haven't nailed down the exact "dose and effect" like they would with a prescription drug. More research is needed to determine which type of exercise works best, how much is needed, and who it can benefit mentally.

Based on what we know so far, the most effective exercise prescription includes physical activity that is:

Moderate to Vigorous

Escobar Roldan suggests people bring their heart rate up to the point where they are a little bit out of breath. Gardening, walking, dancing, hiking, running, or cycling can all ease symptoms of anxiety and depression.

Enjoyable

Most studies point to aerobic exercise as a way to boost your mood, but evidence shows strength or resistance training works too. It's more about getting people moving doing something they enjoy, rather than finding the "perfect" exercise, Vieselmeyer says.

Social

Group exercise sessions, from bootcamp to yoga, can be especially effective. People appear to gain more benefit when supervised by trained health and exercise professionals. There's also the extra opportunity to connect with others, which pays dividends on our mental health.

Doable

Vieselmeyer recommends starting small. No triathlon or two-a-days involved. It's more about working out consistently, not calculating the perfect ratio of Crossfit to Pilates.

"Whatever prescriptions are made going forward need to fit with people's lives, or they're just not going to do them," Vieselmeyer says. "There are already enough barriers for people to exercise."

Ultimately, physical activity isn't a silver bullet for mental health-and more intense movement isn't always the best strategy, especially for fitness fanatics who already train hard. "A good long run is not enough to process through your history of trauma," Vieselmeyer says. If exercise alone was the panacea to our mental health crisis, we wouldn't see any mental health difficulties in professional athletes, England notes.

The right exercise prescription comes down to each person's level of physical and mental fitness. "I certainly hope no one is hesitating to prescribe exercise on top of other evidence-based treatments," Vieselmeyer says. "I would rather give patients more tools than fewer, and then see where their interest lies."

Melissa Jefferson-Wooden delivered a sensational performance in Budapest, storming to victory in the women’s 100m at the inaugural World Athletics Ultimate Championship in a breathtaking 10.62 seconds.

The American produced a superb display of acceleration and composure to claim the World Ultimate Championship title while recording the fastest women’s 100m time in the world this year. Her 10.62 mark underlined her exceptional form and placed her firmly at the top of the global sprinting hierarchy.

Jefferson-Wooden controlled the race through the decisive stages and maintained her form all the way to the finish to secure a statement victory against a field packed with championship pedigree. She crossed the line ahead of Olympic champion Julien Alfred, who clocked 10.74 seconds with a -0.2 m/s wind, while Sha’Carri Richardson took third in 10.76.

Women’s 100m Final

1. Melissa Jefferson-Wooden — 10.62

2. Julien Alfred — 10.74 (-0.2 m/s)

3. Sha’Carri Richardson — 10.76

The victory was especially significant given the quality of the opposition. Jefferson-Wooden held her nerve against Alfred and Richardson, two of the most accomplished sprinters of the current generation, to produce the fastest performance in the world this year when it mattered most.

Alfred once again demonstrated her consistency at the highest level by taking silver, while Richardson completed an all-star podium in a race that brought together three of the biggest names in women’s sprinting.

But beyond the time, the title and the celebration, one of the most touching moments came after the race when Jefferson-Wooden embraced her father, Melvin, in an emotional celebration.

Their moment carried a deeply personal meaning. When Melissa was just 17 years old, she donated her stem cells to help her father undergo a bone marrow transplant after he was diagnosed with myelodysplastic syndrome. Years later, the two shared an unforgettable embrace in Budapest after she had become the World Ultimate Champion.

For Jefferson-Wooden, however, the evening was about far more than a medal. It was the culmination of an extraordinary journey, now highlighted by a world-leading 10.62 seconds on one of the biggest stages in athletics.

With the Ultimate Championship title secured and her father by her side, Jefferson-Wooden leaves Budapest with more than being an ultimate champion. She leaves with momentum, confidence and a powerful statement of intent — turning a high-profile showdown into one of the defining sprint performances of her season.

Audrey Werro has added another major title to her extraordinary season, storming to victory in the women’s 800m at the inaugural World Athletics Ultimate Championships in Budapest.

The Swiss star delivered a commanding performance, taking control from the opening gun and refusing to surrender the lead as she powered through an absorbing battle against two of the biggest names in the event.

Werro stopped the clock at 1:55.88 to become the Ultimate Championships 800m champion, producing another statement performance on one of the sport’s newest and most prestigious stages.

Behind her, Great Britain’s Keely Hodgkinson fought her way to second in 1:56.26, while the Netherlands’ Femke Broeders-Bol completed the podium in 1:56.74.

The result once again brought together the same formidable trio that featured on the podium at the European Championships, but Werro again proved to be the athlete who could rise above the challenge when it mattered most.

Her Budapest triumph is the latest chapter in a season that has already included records, a successful Diamond League Trophy defence and European Championship gold. Now, she can add the Ultimate Championships crown to a growing list of accomplishments.

Werro’s consistency has been particularly impressive in an 800m event packed with elite talent. Rather than simply relying on a fast finish, the Swiss athlete showed her authority by taking the initiative from the beginning and maintaining enough strength and composure to hold off Hodgkinson and Broeders-Bol all the way to the line.

The victory also underlined the remarkable depth of the women’s 800m, with three athletes separated by less than a second at the finish. Hodgkinson’s 1:56.26 and Broeders-Bol’s 1:56.74 showed just how fiercely contested the race was, but Werro’s decision to dictate the pace ultimately gave her the decisive advantage.

For Werro, this was more than another medal. It was another opportunity to demonstrate that her rise is no passing moment. On a stage featuring established champions and elite rivals, she once again produced the performance required to claim the biggest prize.

For Hodgkinson, the silver medal adds another major podium finish, while Broeders-Bol once again demonstrated her ability to compete with the very best over two laps.

But the spotlight in Budapest belonged unmistakably to Werro.

With another championship crown secured, the Swiss star has strengthened her claim as the athlete setting the standard in women’s 800m running. This is Audrey Werro’s era — and the rest of the field is chasing.

Busang Collen Kebinatshipi has delivered another sensational performance, storming to victory in the men’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The reigning world champion stopped the clock at an astonishing 43.39 seconds, smashing his own Botswana national record and moving to fifth on the world all-time list.

Kebinatshipi produced a commanding finish to pull away from his rivals and secure the Ultimate Championship title. American star Rai Benjamin finished second in 44.15, while Jereem Richards of Trinidad and Tobago completed the podium in 44.23.

 Men’s 400m

1. Busang Collen Kebinatshipi — 43.39 NR

2. Rai Benjamin — 44.15

3. Jereem Richards — 44.23

The performance is even more remarkable considering that Kebinatshipi had already rewritten the Botswana record just one week ago in Brussels, where he ran 43.40. In Budapest, he lowered that mark by another 0.01 seconds to establish a new national record of 43.39.

That improvement has also propelled the 22-year-old into rare territory. His latest time now ranks him fifth fastest in history over 400m, placing him among an extraordinary group of athletes who have broken the 43.40 barrier.

Kebinatshipi's victory also caps an extraordinary season for the Botswana star. After establishing himself as a global champion, he has continued to demonstrate that he belongs among the very best one-lap runners in the world.

And there is a major reward for his historic night in Budapest: Kebinatshipi walks away as the Ultimate Champion and $150,000 richer.

From another national record to a place among the five fastest 400m runners ever, Kebinatshipi has turned an already remarkable season into something truly special.

Botswana has its latest sprinting superstar — and Kebinatshipi is showing that his ceiling may be even higher than anyone imagined. 

Marileidy Paulino once again proved why she is the undisputed queen of the one-lap event, powering to victory in the women’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The Dominican Republic superstar produced a sensational 49.07 seconds to claim gold, pulling decisively away in the final straight and holding off a fiercely competitive field to extend her remarkable unbeaten run.

Paulino delivered her trademark combination of controlled speed and devastating finishing strength. She remained firmly in contention through the opening stages before unleashing her decisive move down the home straight, where she quickly opened a gap on her closest challengers.

Norway’s Henriette Jæger mounted a strong challenge but could not match Paulino’s finishing speed, crossing the line second in an impressive 49.28. Jamaica’s Nickisha Pryce completed the podium after clocking 49.56, ensuring that three of the world’s leading 400m talents occupied the medals.

The result once again underlined Paulino’s extraordinary consistency at the highest level. She entered Budapest as the world leader after running 48.48 in Paris in June, a performance that also set a Diamond League record. She subsequently remained unbeaten throughout her Diamond League campaign, closing the circuit with a meeting-record 48.64 in Brussels.

Budapest has also become a special venue in Paulino’s career. Three years ago, at the same National Athletics Centre, she captured her first individual world title, marking the beginning of another dominant chapter in her career. She later added Olympic gold in Paris in 2024, further establishing herself among the defining 400m athletes of her generation.

The inaugural World Athletics Ultimate Championship has brought together the sport’s biggest stars in a new winner-takes-the-spotlight format, with Olympic and world champions, Diamond League winners and leading performers competing for ultimate honours.

For Paulino, the occasion once again ended with Ultimate Crown on her arms.

With 49.07 seconds, she did more than win another major 400m title. She delivered another statement of authority, powering through the final straight with the confidence and speed that have made her one of the most dominant figures in modern women’s athletics.

Marileidy Paulino remains unbeaten, remains relentless and, once again, remains the queen of the one lap.

Jakob Ingebrigtsen has made a major decision regarding the remainder of his World Athletics Ultimate Championship campaign, confirming that he will withdraw from the men’s 1500m in Budapest despite producing a sensational performance to win the 5,000m title.

The Norwegian superstar stormed to victory in the inaugural Ultimate Championship 5,000m on Friday night, clocking a season-best 12:59.24 and delivering a devastating finishing kick to defeat Olympic 5,000m champion Cole Hocker and American Parker Wolfe.

Ingebrigtsen’s final 100 metres was arguably the defining moment of the race. The Olympic champion produced a remarkable 12.60-second closing 100m, powering away from the field to secure the $150,000 winner’s prize and underline just how far his fitness has progressed since returning from Achilles surgery.

The victory was particularly significant after what has been an extremely difficult period for the 25-year-old. Earlier in the season, Ingebrigtsen faced serious uncertainty over whether he would even be able to compete at the highest level again. His return has gradually gathered momentum, and his performance in Budapest offered perhaps the clearest indication yet that the Norwegian is rediscovering his formidable racing ability.

But rather than risk pushing his recovering body further, Ingebrigtsen has now opted to step away from the 1500m.

The decision means the highly anticipated showdown with British rival Josh Kerr will not take place in Budapest after all. The two stars had been expected to renew one of the biggest rivalries in modern middle-distance running in the 1500m final.

Instead, Ingebrigtsen is looking beyond the immediate opportunity and towards the bigger picture.

“I’m thinking about 2027… Fitness cannot be faked,” the Norwegian said, signalling that protecting his long-term condition has become more important than chasing another major victory only days after his return to peak-level competition.

The decision comes just one week after an emotionally charged Diamond League Final in Brussels, where Ingebrigtsen finished fourth in the 1500m behind Australia’s Cameron Myers, Kenya’s Phanuel Kipkosgei Koech and American Ethan Strand.

After that race, Ingebrigtsen delivered a fiery assessment of his rivals and questioned the tactics surrounding the pacemaking, particularly involving Hocker. He later acknowledged that there had been “a little too much adrenaline and emotion” when microphones were placed in front of him immediately after the race.

Yet his latest decision shows that beneath the emotion and competitive intensity lies a longer-term strategy.

Ingebrigtsen has already demonstrated that he can compete at an elite level again. His 12:59.24 in Budapest was not simply a victory — it was a statement that the Norwegian remains capable of producing a world-class finish even after months of injury rehabilitation.

Now, however, he is choosing not to gamble with that progress.

For a runner who has spent much of the year fighting his way back from injury, another 1500m race could have offered enormous rewards but also carried unnecessary risk. By withdrawing, Ingebrigtsen is effectively prioritising longevity over one more opportunity for immediate glory.

His message is clear: the comeback is underway, but it will not be rushed.

The 5,000m victory has given Ingebrigtsen confidence, momentum and perhaps, most importantly, proof that his body can once again handle elite competition.

Now comes the harder part — knowing when to stop.

With 2027 already firmly in his sights, the Norwegian has chosen recovery over risk. And after everything he has endured, that could ultimately prove to be one of the most important decisions of his comeback.

Jakob Ingebrigtsen is not walking away from the sport. He is protecting his future in it.