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If you have running anxiety instead of finding relief in the movement, here’s why and how to change that.

I learned that I suffer from anxiety when, some 10 years ago at the age of 20, I checked myself into a hospital for what I was convinced was an impending heart attack. My chest felt tight, my breathing rapid, my head spinning, arms tingling. I couldn’t think straight. After a series of tests, the ER doctor told me that physically, I was healthy. Then he gently suggested what I’d just experienced may have been a panic attack.

That a mental state could manifest itself as physical symptoms was a complete revelation to me. I’d experienced a variety of them before (usually attributing them to post-illness recovery or environmental reactions) but not at this magnitude. To help treat my anxiety, among other things, he recommended aerobic exercise. Because of its low barrier to entry, I turned to running.

My controlled treadmill runs went fine, but the moment I ran outside, it took a mere few minutes before a wave of tension washed over my body, leading to the symptoms I knew so intimately: shortness of breath, a fast-beating heart, sweating. Running made me more anxious, I figured. I tossed the idea—together with my running shoes—in the corner, and that was where my short-lived running venture ended.

It would take years for me to lace up my running sneakers again. I had to learn about how to get into running gradually and pace myself, along with accepting that I can walk when I need to. Now, running helps me manage my anxiety in ways I’d never expect.

After talking to other runners and psychologists, I learned that my situation isn’t unique. So with the help of experts, we’re sharing tips on how to make running work for your anxiety, alleviating your symptoms instead of exacerbating it.

What is anxiety?

Anxiety is the world’s most common mental health disorder, according to the World Health Organization (WHO). 

“We have fear and we have anxiety,” says Arash Javanbakht, M.D., a psychiatrist and director of the Stress, Trauma, and Anxiety Research Clinic at Wayne State University, and the author of AFRAID: Understanding the Purpose of Fear, and Harnessing the Power of Anxiety. “Fear is when I’m perceiving a danger that is clear and identified. Anxiety is a vague state of fear when I’m worried about something happening with no specific thread detected yet.”

Around the world, 301 million people had an anxiety disorder in 2019, WHO reported, and although it’s highly treatable, only one in four people receive treatment.

We think of anxiety in two ways, says Jacob Meyer, Ph.D., an associate professor of exercise psychology and the director of the Wellbeing and Exercise Lab at Iowa State University. There is state anxiety, which is situational and can fluctuate throughout the day. Then there is trait anxiety, which, unlike state anxiety, stays with the individual and is thought of as less modifiable but can potentially improve with the right intervention over time.

Running can be part of this intervention.

What is the link between running and anxiety?

Running is scientifically proven to positively affect not only your physical, but also your mental health.

“People who exercise generally feel less stressed, less depressed, less anxious, less fatigued, more energetic, and tend to have better cognitive function,” Meyer says. “Almost any psychological process you might be worried about, at least in the short term, can be influenced positively by exercise.”

Zooming in on anxiety specifically, running can play an important role in treating the mental condition because it triggers the release of neurotransmitters like serotonin, a chemical that acts as a natural mood stabilizer, and a lack of which is linked to anxiety. It plays a role so important, in fact, that we dedicated a whole section to the science of it in The Runner’s World Guide to Mental Health.

As a plus, exposure to physical symptoms of anxiety can have a therapeutic effect, as you’ll learn to feel safer and more comfortable with these symptoms.

“Your brain automatically feels less worried about, say, increased heart rate or a tightness in the chest because it has happened over and over in a friendly environment where you had fun and nothing bad happened,” Javanbakht says.

By running, you’re creating more resilience against anxiety and exerting a bit of control over the situation.

How can you overcome running anxiety?

Understanding the science behind running’s positive influence on anxiety is a great first step toward utilizing the sport to improve your mental health. Here are some more suggestions on how to overcome running anxiety:

Get the official “clear”: If you have medical concerns, talk to your doctor to ensure you’re physically healthy and have no reason to worry about the sudden increase in heart rate or shortness of breath that aerobic exercise causes.

Start exposing yourself to running: If you previously thought of your running symptoms as anxiety symptoms, you created a link in your head that needs to be rewritten. One tool to help you do that is exposure therapy, especially in a controlled environment, like on a treadmill. “You crank it up, you feel your heart rate and your breathing getting labored, then you turn down the intensity,” says Jennifer Heisz, Ph.D., an associate professor in the department of kinesiology at McMaster University and the author of Move The Body, Heal The Mind: Overcome Anxiety, Depression, and Dementia and Improve Focus, Creativity, and Sleep. “As you watch all those body symptoms return to baseline, you realize you’re okay. In theory, exposing yourself to those symptoms can create a habituation to them so they’re not as fear-provoking.” 

Keep your run under control: Slow progress is key. While on the run, reach the level of anxiety you can tolerate, say four or five out of 10 on a scale of perceived exertion, and stay there, Javanbakht says. Don’t let it get up, instead, stay with it until it recedes. “You have now developed a new learning,” he says. “Master this level, don’t rush it because, at the same time, you’re gaining confidence. Then you can move to the next level of exertion. Gradually, you’ll overcome your anxiety.”

Find a running buddy or group: “Social support is a major factor in how people feel in response to activity,” Meyer says. Surround yourself with like-minded runners who match your pace and goals. From helping you keep it slow while chatting to distracting you from your symptoms, experiencing running alongside others, and having a support network right alongside you goes a long way—and so does accountability.

How can you deal with anxiety if it comes up on the run?

The anxious state often arrives unexpectedly. If you feel anxiety creeping up while running, try the following strategies:

Repeat to yourself: You’re safe: If your anxiety doesn’t have any roots in your physical state, reminding yourself that you’re safe can help reduce the feeling of anxiety, Javanbakht says. Remember that most of your anxieties are false alarms.

Reframe your thoughts: When you start experiencing symptoms you perceive as anxiety, such as sweating, instead of negative concerns, try to link it to a positive thing, being caused by the movement you’re doing. “Think, how do I link my behavior to my feelings in an intentional and systematic way? Let’s make it my goal to reorient the way I think about sweating,” Meyer says. The same goes for other symptoms. Reframe them as you go.

Practice mindfulness: Anxiety means that your mind is in the past or the future, instead of the present. Mindfulness exercises can help bring you back to your body. While on the run, pay attention to the sounds you hear, or look around and list the colors you see, with all its shades, Javanbakht says. You can use all five senses, including your bodily feelings, to ground yourself in your body and the present moment.

Try humming: In one of the latest podcast episodes of Brene Brown’s Unlocking Us, Esther Perel, a psychotherapist, explained the soothing benefit of humming, which not only recreates the sounds heard by a baby when still in utero and the sensation of hearing the voice on the inside, but also, while humming, you’re very likely to focus on doing that instead of other worries on your mind. “When you hum, you create a barrier, a space between the thought that is creating the anguish and your nervous system,” Perel says.

What if anxiety perseveres?

On days when you go for a run already feeling anxious, be extra kind to yourself. Your heart rate may be elevated or you may already feel short of breath going into it, so take it slower than you normally would. Taking a break from tracking metrics on apps like Strava and letting go of expectations may be beneficial.

“Uncoupling exercise from performance for mental health may help,” Heisz says. “On days I’m not feeling very good, I take the intensity off and just put in the time. More of a compassionate approach to exercise is absolutely necessary.”

In the end, just remember that you’re not anxious as your default, you just have anxiety. Not every run will feel like a million bucks, but it doesn’t mean that running isn’t your thing. Tomorrow is always another day for another run. 

As for me, it’s been a long journey to get here. These days, I run to soothe my anxiety, to silence it while being in control of the symptoms that once stood in my way. Hand-in-hand with therapy, I found it to be the best tool to help me make it through any day, but especially the ones ridden with anxiety. I may have been skeptical once, but I now believe that running is for everyone.

The prospect of seeing one of athletics' biggest stars back on the track is growing stronger, with Jakob Ingebrigtsen reportedly targeting a return to competition later this summer following his recovery from Achilles tendon surgery.

According to comments made by his agent, Daniel Wessfeldt, in an interview with Norwegian media, the double Olympic champion could make his long-awaited comeback at one of three major European meetings in July. The leading options under consideration are the Monaco Diamond League on July 10, the Hungarian Athletics Grand Prix on July 14, and the London Diamond League on July 18.

For athletics fans, the possibility of Ingebrigtsen lining up in London would add another layer of excitement to an already highly anticipated Diamond League meeting. The Norwegian middle-distance sensation has become one of the sport's most dominant figures in recent years, collecting Olympic, world and European titles while consistently rewriting record books.

His 2026 campaign was put on hold after he underwent surgery on his Achilles tendon earlier this year, forcing him to focus on rehabilitation rather than competition. Since then, questions have surrounded when the 24-year-old would be ready to return to racing.

The latest update suggests that decision will largely depend on how his training progresses over the coming weeks. If recovery continues according to plan, July could mark the beginning of his return to elite competition ahead of the latter stages of the season.

A comeback at either Monaco, Budapest or London would immediately place Ingebrigtsen back among the sport's biggest storylines. Each meeting is renowned for producing world-class performances, and any appearance by the Norwegian would attract significant attention from fans eager to see how quickly he can regain top form after his injury setback.

While no final decision has been confirmed, the signs are increasingly positive. After months away from competition, Jakob Ingebrigtsen appears to be edging closer to a return, with London's Diamond League meeting emerging as one of the most intriguing possibilities on his road back to the track.

Should his recovery continue smoothly, athletics could soon welcome back one of its brightest and most influential stars.

What should have been the defining moment of Emad Bashir-Mohammed's young running career instead turned into one of the most talked-about controversies in American road racing this year.

The 23-year-old crossed the finish line first in the men's citizen's race at the prestigious Bolder Boulder 10K on Memorial Day in Colorado, stopping the clock at an impressive 29:50. His performance was not only a commanding victory but also one of the fastest winning times ever recorded in the event's long and celebrated history. Bashir-Mohammed finished eight seconds clear of his nearest challenger and appeared to have secured a breakthrough triumph.

For nearly two hours, he was the undisputed winner.

Then everything changed.

Race officials announced that Bashir-Mohammed had been disqualified after determining that he had started in the wrong wave. According to Bolder Boulder regulations, he had been assigned to the AA wave but lined up with the faster A wave, which began earlier. Event rules allow runners to move backward into a slower wave, but prohibit athletes from advancing into a faster one.

As a result, Bashir-Mohammed's victory was erased from the record books.

The citizen's title was subsequently awarded to Nickolas Scudder, who crossed the line second in 29:58. The promotion handed Scudder back-to-back citizen's race victories, while Bashir-Mohammed was left to grapple with the disappointment of losing a win he believed he had earned on the road.

The disqualification has since ignited widespread debate across the running community.

Bashir-Mohammed maintains that he did not intentionally violate the rules. He claims that after collecting his AA bib, he spoke with race personnel and was permitted to start with the A wave after presenting evidence of his recent performances. In a statement shared after the race, he expressed frustration over the decision, arguing that his goal was simply to compete against the strongest field available and produce the fastest time possible.

Race organizers, however, stood firmly behind their ruling. Officials stated that wave-assignment regulations are clearly communicated in pre-race information and reiterated during packet collection. They also noted that hundreds of participants are disqualified each year for moving into faster start groups, emphasizing that consistent enforcement is necessary to maintain fairness for all competitors.

The incident has divided opinion among runners and fans alike. Some believe the rules must be applied equally regardless of an athlete's finishing position, arguing that wave assignments are a fundamental part of race organization. Others feel the punishment is harsh, particularly if Bashir-Mohammed genuinely received approval to move up before the start.

What remains undisputed is the quality of his performance. On the roads of Boulder, Bashir-Mohammed demonstrated the fitness and speed required to outrun the field by a significant margin. Yet in road racing, crossing the finish line first is only part of the equation. Compliance with race regulations carries equal weight.

For Bashir-Mohammed, the day will be remembered as a painful lesson in the fine margins that can define elite competition. A remarkable run delivered a memorable victory, but a dispute over wave placement ultimately overshadowed the achievement, leaving behind a controversy that continues to fuel discussion throughout the running world.

A fast race, a costly administrative error, and a debate that may linger long after the finish-line tape has been packed away.

The men's 100 metres at the 2026 Rome Diamond League is shaping up to be one of the most anticipated sprint races of the season, with an exceptional field featuring some of the fastest men in the world.

Scheduled for Thursday, June 4, at the iconic Stadio Olimpico in Rome, the race will bring together reigning stars, established champions and emerging talents in a contest that promises fireworks from the moment the gun goes off.

Kenya's Ferdinand Omanyala headlines a world-class lineup that includes American sprint sensation Noah Lyles, Botswana's Olympic champion Letsile Tebogo, Jamaica's explosive Ackeem Blake, South Africa's ever-consistent Akani Simbine and Italy's hometown hero Lamont Marcell Jacobs. With personal bests ranging from 9.77 to 9.97 seconds, the field is packed with athletes capable of producing something special on the Diamond League stage.

Omanyala, the African record holder with a blistering personal best of 9.77 seconds, arrives in Rome eager to continue his strong early-season form and prove he can challenge the very best on the global circuit. The Kenyan star has built a reputation as one of the fastest starters in world sprinting and will be looking to make a statement against an elite field.

Standing in his way is world champion Noah Lyles, whose personal best of 9.79 seconds places him among the fastest athletes in history. The American remains one of the sport's biggest attractions and will be determined to add another Diamond League victory to his impressive résumé.

The race also marks a major test for Olympic champion Letsile Tebogo. The Botswanan star has rapidly become one of athletics' most exciting talents, while Ackeem Blake continues to establish himself as a serious contender on the international sprint scene.

Adding further intrigue is the presence of Italy's Lamont Marcell Jacobs. Competing on home soil, the Tokyo Olympic champion will enjoy passionate local support as he seeks to deliver a memorable performance in front of the Roman crowd.

South Africa's Akani Simbine, Cameroon's Emmanuel Eseme, Great Britain's Jeremiah Azu and rising American talent Jordan Anthony complete a field that boasts remarkable depth and quality.

Men's 100m Entry List – Rome Diamond League 2026

Ferdinand Omanyala (Kenya) – PB: 9.77

Noah Lyles (USA) – PB: 9.79

Lamont Marcell Jacobs (Italy) – PB: 9.80

Akani Simbine (South Africa) – PB: 9.82

Letsile Tebogo (Botswana) – PB: 9.86

Ackeem Blake (Jamaica) – PB: 9.88

Jordan Anthony (USA) – PB: 9.91

Emmanuel Eseme (Cameroon) – PB: 9.96

Jeremiah Azu (Great Britain) – PB: 9.97

With multiple national record holders, global champions and Olympic medal contenders sharing the same start line, the Rome Diamond League men's 100m could deliver one of the fastest races of the year. For sprint fans around the world, all eyes will be on Rome as a stellar cast battles for supremacy over athletics' blue-riband distance.

Audrey Werro announced her arrival as one of the early stars of the 2026 outdoor season with a commanding victory in the women’s 800 metres at the Rabat Diamond League, producing a performance that exceeded even her own expectations.

The Swiss middle-distance talent surged to victory in a brilliant 1:56.56, breaking the meeting record and delivering one of the fastest times recorded worldwide this season. In a race packed with quality, Werro displayed exceptional composure, confidence, and finishing strength to separate herself from the field and stamp her authority on the event.

What made the performance even more remarkable was the athlete's surprise at the level she had already reached so early in the campaign.

"I was not expecting such a strong start to the season," Werro admitted after the race.

The race unfolded at a relentless pace, but Werro remained perfectly positioned throughout. As the athletes approached the bell lap, she glanced at the clock and immediately sensed something special was within reach.

"When I saw the time at the bell, I felt really confident," she said. "I'm really happy with the Meeting Record and looking forward to the rest of the season."

Her confidence proved justified. Maintaining her rhythm over the final 400 metres, Werro powered down the home straight to secure the victory and rewrite the Rabat meeting record books in the process.

The performance sends an early warning to her rivals ahead of a season that promises major championships and high-profile Diamond League battles. Beyond the record-breaking time, Werro's display highlighted her growing maturity as a racer, combining tactical awareness with impressive speed and endurance.

With the outdoor season only beginning, the 1:56.56 clocking suggests that even faster times could be on the horizon. If Rabat is any indication, Audrey Werro may be poised for the biggest season of her career.

Her emphatic victory in Morocco was more than just another Diamond League win—it was a statement of intent from an athlete determined to challenge the world's best throughout 2026.

The city of Boston is set to welcome back one of its most celebrated champions as Kenya’s Sharon Lokedi headlines a world-class field for the 2026 B.A.A. 10K presented by Mass General Brigham Cancer Institute on June 21.

Fresh from another remarkable victory at the Boston Marathon in April, Lokedi returns to the streets of Boston and Cambridge carrying both momentum and confidence as she aims to defend the title she captured in dominant fashion last year.

The two-time Boston Marathon champion has developed a special connection with the historic race city. In 2025, she produced a course-record performance of 2:17:22 to win the Boston Marathon before returning this year to claim another victory in 2:18:51, the second-fastest winning time in the event’s storied history. Her success has cemented her status as one of the premier road runners in the world.

Lokedi will be making her first competitive appearance since her marathon triumph and arrives as the reigning B.A.A. 10K champion after clocking 31:39 over the challenging 6.2-mile course in 2025.

“Boston has become a very special place for me,” Lokedi said ahead of the race. “The atmosphere created by the fans and the community is unlike anywhere else. I’m excited to return and give everything I have to defend my title.”

The women’s race promises to be highly competitive. American Olympian Rachel Smith, who finished second at the Boston 5K in April, leads the domestic challenge. Kenya’s strong contingent includes African 10,000m champion Gladys Kwamboka, former B.A.A. 10K runner-up Stacy Ndiwa, and experienced road racer Viola Cheptoo. British Olympian Jessica Warner-Judd adds further international depth to a field packed with proven performers.

The men’s race is equally impressive, featuring elite athletes from 13 nations.

Ethiopia’s Dawit Seare enters as one of the leading contenders after capturing the 2025 Boston 5K title and bringing the fastest 10K personal best in the field at 27:21. Kenya will be represented by an accomplished group led by Alexander Mutiso, winner of the 2024 London Marathon and runner-up at last year’s New York City Marathon.

Patrick Kiprop also arrives in outstanding form after securing victory at the prestigious BolderBoulder 10K on Memorial Day, while Alex Masai returns looking to continue his strong record in Boston. Masai recently finished ninth at the Boston Marathon and has earned three top-ten finishes at the B.A.A. 10K.

Among the international stars making their mark is South Africa’s Adriaan Wildschutt, who makes his race debut after an impressive season highlighted by victory at the NYC Half Marathon in 59:30. Ethiopia’s Olympic bronze medallist Hagos Gebrhiwet adds further quality to the field, bringing a wealth of championship experience and previous success in Boston.

Canadian national 10K champion Andrew Alexander, two-time U.S. Olympian Hillary Bor, marathon standout Ryan Ford, and reigning USA 25K champion Andrew Colley complete a field stacked with talent and depth.

With defending champions, Olympic finalists, national champions and rising stars all converging on Boston, the 2026 B.A.A. 10K is shaping up to be one of the most competitive editions in recent memory. For Sharon Lokedi, however, the mission is simple: return to the city where she has repeatedly excelled and add another memorable chapter to her growing Boston legacy.