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Running Is My Therapy: Relieve Stress and Anxiety, Fight Depression, Ditch Bad Habits, and Live Happier
From a New York Times –bestselling author and lifelong runner, a groundbreaking guide to fighting depression and anxiety one run at a time
There’s no other book like this. Longtime running writer Scott Douglas marshals expert advice (especially his own, cultivated from more than 110,000 miles of personal experience), and a growing body of scientific research to show how running can make us happier.
How? Everyone knows that running builds stronger muscles and a healthier heart; science now shows it also helps develop a healthier brain. For those struggling with depression and anxiety, a consistent running routine can enhance the mental-health benefits of talk therapy, antidepressants, and cognitive behavioral therapy. The key to running’s therapeutic power lies in its lasting physiological effects, inducing changes in brain structure and chemistry that other forms of exercise don’t—including the best mood boost in all of sports, thanks to the body’s release of natural pain-relievers.
Running is my therapy is no longer just a mantra for seasoned runners; with science behind him, Douglas presents proven methods so that we can all use running to improve our mental health and live happier—in and out of running shoes.
There’s no other book like this. Longtime running writer Scott Douglas marshals expert advice (especially his own, cultivated from more than 110,000 miles of personal experience), and a growing body of scientific research to show how running can make us happier.
How? Everyone knows that running builds stronger muscles and a healthier heart; science now shows it also helps develop a healthier brain. For those struggling with depression and anxiety, a consistent running routine can enhance the mental-health benefits of talk therapy, antidepressants, and cognitive behavioral therapy. The key to running’s therapeutic power lies in its lasting physiological effects, inducing changes in brain structure and chemistry that other forms of exercise don’t—including the best mood boost in all of sports, thanks to the body’s release of natural pain-relievers.
Running is my therapy is no longer just a mantra for seasoned runners; with science behind him, Douglas presents proven methods so that we can all use running to improve our mental health and live happier—in and out of running shoes.
288 pages, Hardcover
Published April 17, 2018
405 people are currently reading
1864 people want to read
About the author
Scott Douglas
11 books17 followersScott Douglas is a contributing editor for Runner’s World. He has also been the editor of Running Times and Runner’s World’s news channel. Douglas has written or cowritten several other books, including the New York Times bestseller Meb for Mortals and perennial favorite Advanced Marathoning. He lives in South Portland, Maine.
There is more than one author with this name
There is more than one author with this name
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Displaying 1 - 30 of 170 reviews
May 25, 2018
3 1/2 stars
Nothing earth-shattering here, but overall an earnest, thoughtful reflection on what running can and cannot do to improve one’s mental health. At times I felt like the author’s case studies were too limited to his friends, but I liked his voice and the way he blended memoir with self-help research.
Nothing earth-shattering here, but overall an earnest, thoughtful reflection on what running can and cannot do to improve one’s mental health. At times I felt like the author’s case studies were too limited to his friends, but I liked his voice and the way he blended memoir with self-help research.
October 17, 2018
I check out and skim a lot of running books that I never review here because I don't finish them. I expected that to be the case with this one, too, but I was so pleasantly surprised by this book that I not only kept it one day beyond the library due-date (horrors!) in order to finish it, I also plan to buy it, which is unusual for me even with the running books I do finish.
Depression is a fact in my family. I now believe I've suffered from it on and off, the worst instances being as a teen before I discovered running, as a college student when my parents got divorced (the one time I did a course of talk therapy), and at two times in my adult life when exercise was difficult (the first when I was in Far East Russia for Peace Corps after my now-husband left following a two-month visit, and the second during the first four months post-partum with baby twins). I've never been diagnosed with it, and others in my family have had it worse. I don't believe I've ever had it as markedly as Douglas has--he describes his condition as dysthymia, a chronic state of low-grade depression--but as I read this book, I was struck over and over by the similarities between not only his condition and how I've sometimes felt (especially when I wasn't running, or couldn't) but also his general relationship with running and mine. If I don't have diagnosable depression at the moment, I'm now thoroughly convinced it's because I run.
Sentence after sentence in this book, I found, could have been describing me. The author is a realist: running doesn't solve everything, he states upfront in the introduction: "I'm never going to be a skipping-down-the-street kind of guy..." I, likewise, will never be an evangelical gusher about my running or, except maybe when I write about books I like, anything else, even things I truly believe in like my religion and my wonderful family. Douglas admits he often just doesn't like to work and that the mundanity of daily life and the certainty that annoyances will happen (the dishwasher will stop working, the dog will need to go to the vet etc.) can really bring him down--sentiments I, too, have to fight off. But, as for the author, for me running helps me "more often be my best--interested in rather than dismissive of others, engaged in rather than beaten down by work, hopeful rather than fearful toward the future. The time I spend running is powerful medicine not just while I'm running but most of the rest of the day, too."
He then goes on to talk more explicitly about the science behind how running can help people with depression and anxiety, both from a neurological brain-centered perspective and from a more qualitative point of view focused on social interaction, goal-setting and as a supplement to traditional therapy and medications. He discusses not only his own experiences as a person with dysthymia and as a recovering alcoholic but interviews a wide spectrum of other runners with depression and/or anxiety, from professionals on down into the ranks of recreational types like me. His writing is clear and characterized by a self-deprecating dry humor that made his thesis even more appealing.
The result is a solid case that everyone with even a touch of depression or anxiety would benefit from at least giving running a try. For many, like me, it makes the difference between needing therapy or medication (I've never had to go on medication, though the post-partum experience brought me close). For others, it will be a powerful supplement to whatever regimen of therapy and medicine they require. I will refer to this book again and again, not only for information but for inspiration. Highly recommended--I hope it makes some of you start running.
Depression is a fact in my family. I now believe I've suffered from it on and off, the worst instances being as a teen before I discovered running, as a college student when my parents got divorced (the one time I did a course of talk therapy), and at two times in my adult life when exercise was difficult (the first when I was in Far East Russia for Peace Corps after my now-husband left following a two-month visit, and the second during the first four months post-partum with baby twins). I've never been diagnosed with it, and others in my family have had it worse. I don't believe I've ever had it as markedly as Douglas has--he describes his condition as dysthymia, a chronic state of low-grade depression--but as I read this book, I was struck over and over by the similarities between not only his condition and how I've sometimes felt (especially when I wasn't running, or couldn't) but also his general relationship with running and mine. If I don't have diagnosable depression at the moment, I'm now thoroughly convinced it's because I run.
Sentence after sentence in this book, I found, could have been describing me. The author is a realist: running doesn't solve everything, he states upfront in the introduction: "I'm never going to be a skipping-down-the-street kind of guy..." I, likewise, will never be an evangelical gusher about my running or, except maybe when I write about books I like, anything else, even things I truly believe in like my religion and my wonderful family. Douglas admits he often just doesn't like to work and that the mundanity of daily life and the certainty that annoyances will happen (the dishwasher will stop working, the dog will need to go to the vet etc.) can really bring him down--sentiments I, too, have to fight off. But, as for the author, for me running helps me "more often be my best--interested in rather than dismissive of others, engaged in rather than beaten down by work, hopeful rather than fearful toward the future. The time I spend running is powerful medicine not just while I'm running but most of the rest of the day, too."
He then goes on to talk more explicitly about the science behind how running can help people with depression and anxiety, both from a neurological brain-centered perspective and from a more qualitative point of view focused on social interaction, goal-setting and as a supplement to traditional therapy and medications. He discusses not only his own experiences as a person with dysthymia and as a recovering alcoholic but interviews a wide spectrum of other runners with depression and/or anxiety, from professionals on down into the ranks of recreational types like me. His writing is clear and characterized by a self-deprecating dry humor that made his thesis even more appealing.
The result is a solid case that everyone with even a touch of depression or anxiety would benefit from at least giving running a try. For many, like me, it makes the difference between needing therapy or medication (I've never had to go on medication, though the post-partum experience brought me close). For others, it will be a powerful supplement to whatever regimen of therapy and medicine they require. I will refer to this book again and again, not only for information but for inspiration. Highly recommended--I hope it makes some of you start running.
August 21, 2018
Full disclosure: I'm thanked in the Acknowledgements, so I'm certainly biased. But I wanted to be involved with this project from the moment I heard about it because the topic is near and dear to my heart, and Douglas' final product does not disappoint.
With a fine melding of scientific data and personal anecdote, he offers the reader a rare glimpse into both mental illness and the often-overlooked ways we attempt to self-medicate through exercise, namely running. From chemical neurotransmitters to subjective feelings self-efficacy and inclusion, running can clearly do human brains and bodies a world of good, and if you're one of our tribe who feels like your day is worse without a run, this book does a fantastic job of helping to explain "why."
With a fine melding of scientific data and personal anecdote, he offers the reader a rare glimpse into both mental illness and the often-overlooked ways we attempt to self-medicate through exercise, namely running. From chemical neurotransmitters to subjective feelings self-efficacy and inclusion, running can clearly do human brains and bodies a world of good, and if you're one of our tribe who feels like your day is worse without a run, this book does a fantastic job of helping to explain "why."
April 11, 2018
A book focused on, as the author succintly puts it, "integration of body and mind via running in managing depression and anxiety".
The first part of the book shares the author's personal experiences with their professional writing career, and how running has helped them with anxiety. It also delves into the mental health benefits of running (a minimum of twice a week is suggested), along with ample evidence and scientific data backing up their claims.
The second part of the book, and the meat of the reading, focuses on the "intersection of running and several forms of therapy". Each chapter clearly delineates what it covers: Running and Antidepressants, How Running Affects Your Mood, Running and Behavioral Therapy, and so forth.
This review sounds and probably feels a bit clinical - and it is. Why? I feel it matches the tone of the book - odd, considering the author shares much of their personal (and sometimes painful) experiences, in a friendly and engaging manner. Yet you can't take the journalist out of the book, and so, I found this book to read more like a highly researched magazine article. Very informative, chock full of scientific journal summaries and experts in both running and mental health. And yet... it's missing something for me.
Perhaps it's that I'm not technically a runner. The author states early on, "to be a runner, you just have to run". WIth that criteria, I am a runner. Have I struggled with depression in the past? You betcha. Do I now? No. So this may be where it falls flat for me. It's clinical, it's informative, and it's well-written. I, however, want a bit more color and 'oomph' in my books.
I would definitely recommend this book for library purchase; there are likely no other books on this specific topic, and it would be a great reference material or starting off point for students of mental health and/or running as therapy.
The first part of the book shares the author's personal experiences with their professional writing career, and how running has helped them with anxiety. It also delves into the mental health benefits of running (a minimum of twice a week is suggested), along with ample evidence and scientific data backing up their claims.
The second part of the book, and the meat of the reading, focuses on the "intersection of running and several forms of therapy". Each chapter clearly delineates what it covers: Running and Antidepressants, How Running Affects Your Mood, Running and Behavioral Therapy, and so forth.
This review sounds and probably feels a bit clinical - and it is. Why? I feel it matches the tone of the book - odd, considering the author shares much of their personal (and sometimes painful) experiences, in a friendly and engaging manner. Yet you can't take the journalist out of the book, and so, I found this book to read more like a highly researched magazine article. Very informative, chock full of scientific journal summaries and experts in both running and mental health. And yet... it's missing something for me.
Perhaps it's that I'm not technically a runner. The author states early on, "to be a runner, you just have to run". WIth that criteria, I am a runner. Have I struggled with depression in the past? You betcha. Do I now? No. So this may be where it falls flat for me. It's clinical, it's informative, and it's well-written. I, however, want a bit more color and 'oomph' in my books.
I would definitely recommend this book for library purchase; there are likely no other books on this specific topic, and it would be a great reference material or starting off point for students of mental health and/or running as therapy.
October 13, 2019
Running is good for you. You should probably run slower. But maybe not if you don’t feel like it. Just run.
Research shows running may be comparable to antidepressants, or maybe not enough for some people. That’s pretty much it.
Research shows running may be comparable to antidepressants, or maybe not enough for some people. That’s pretty much it.
August 17, 2020
You may like this book if you're a runner who wants to improve, just wants to exercise more consistently or wants to alleviate depression and anxiety. I've run for years and learned a few things.
August 17, 2018
I believe there are certain behaviors and coping mechanisms that, when one suffers from mental health issues, one is innately drawn to. Obviously, there are people who self-medicate with drugs and alcohol. On the other (nerdier) end of the spectrum, I’ve noticed a definite correlation between mental illness and comics creators, whether that be anxiety or depression or whatnot. There’s something therapeutic in the process of sitting alone, drawing, working through mental anguish and then releasing it to the public; a cursory survey of the independent comics scene backs this up in a big way. I’ve also long believed that running - not just exercise but running specifically - attracts its fair share of mental heath sufferers. Lo and behold, along comes “Running Is My Therapy: Relieve Stress And Anxiety, Fight Depression, Ditch Bad Habits, And Live Happier” by “Runner’s World” editor, Scott Douglas, to confirm my suspicions. As a resurgent runner and someone who lives with mental illness, this book was music to my ears and also provided me with some relevant tips, techniques, and inspirations.
Scott Douglas has dysthymia, a kind of pervasive low-grade depression. I have cyclothymia, a mild form of bi-polar disorder; basically, like Douglas, I have a similar low-level depression but it alternates with extremely subdued manic periods (what most people would deem “normal”). Though I do take antidepressants, it’s not trite to admit that running IS, in fact, my therapy. There are few things more refreshing and reinvigorating than the exhausted glow I get following a particularly long run or a hard workout. “Running Is My Therapy” explains why: the way running alters brain chemistry and structure, how it reinforces cognitive and creative processes, the ways it encourages restorative behaviors, etc. Douglas supports these revelations with fascinating (and sometimes slightly dry) scientific evidence of how the simple act of putting one foot in front of the other at an aerobic pace can unlock benefits that equal - and sometimes rival - therapy, medication, and other more accepted forms of self-care. The book also provides some guidance on how to best harness these benefits, including how to recognize if you’re relying too much on running to manage your mental health (as someone who admittedly has an obsessive personality, I found this section to be very useful). “Running Is My Therapy” is a stark reminder that, in the United States, we rely too much on pharmaceuticals and expensive treatments when a perfectly adequate treatment is a single step away.
I’ve been running long enough, and dealing with my cyclothymia long enough, to know that the former has obviously made the latter more manageable. It’s reassuring, however, to know that my experiences are backed by science. Even if they weren’t, though, I’d still be lacing up my running shoes most mornings, using my body to clear my mind. “Running Is My Therapy” just proves that I’m far from the only one.
Scott Douglas has dysthymia, a kind of pervasive low-grade depression. I have cyclothymia, a mild form of bi-polar disorder; basically, like Douglas, I have a similar low-level depression but it alternates with extremely subdued manic periods (what most people would deem “normal”). Though I do take antidepressants, it’s not trite to admit that running IS, in fact, my therapy. There are few things more refreshing and reinvigorating than the exhausted glow I get following a particularly long run or a hard workout. “Running Is My Therapy” explains why: the way running alters brain chemistry and structure, how it reinforces cognitive and creative processes, the ways it encourages restorative behaviors, etc. Douglas supports these revelations with fascinating (and sometimes slightly dry) scientific evidence of how the simple act of putting one foot in front of the other at an aerobic pace can unlock benefits that equal - and sometimes rival - therapy, medication, and other more accepted forms of self-care. The book also provides some guidance on how to best harness these benefits, including how to recognize if you’re relying too much on running to manage your mental health (as someone who admittedly has an obsessive personality, I found this section to be very useful). “Running Is My Therapy” is a stark reminder that, in the United States, we rely too much on pharmaceuticals and expensive treatments when a perfectly adequate treatment is a single step away.
I’ve been running long enough, and dealing with my cyclothymia long enough, to know that the former has obviously made the latter more manageable. It’s reassuring, however, to know that my experiences are backed by science. Even if they weren’t, though, I’d still be lacing up my running shoes most mornings, using my body to clear my mind. “Running Is My Therapy” just proves that I’m far from the only one.
May 21, 2018
Running is My Therapy confirmed everything I suspected about running and it's effect on depression, anxiety, stress management and general mood. Scott Douglas includes his personal experiences with depression and running as well as accounts from other runners (friends and strangers) who have used running to manage their depression or anxiety. The book also includes research results and suggestions from these results for the amount and duration of running needed to aid treatment of depression and anxiety. Douglas also covers other forms of treatment and how they might best be integrated with running (mindfulness training, medication, therapy). He recognizes that these mental challenges exist on a spectrum...some will be able to manage their situations with running alone, others will need medication or therapy in addition to running.
Douglas articulates very well all the things I love about running and why it is meaningful to me. I could relate to his experiences and the experiences of others in the book even though I don't have the exact struggles, the principles apply just the same. This is a quick read that contains helpful information and meaningful inspiration ("Even when you're running by yourself, you're aware that you're part of a worldwide web of fellow runners").
Douglas articulates very well all the things I love about running and why it is meaningful to me. I could relate to his experiences and the experiences of others in the book even though I don't have the exact struggles, the principles apply just the same. This is a quick read that contains helpful information and meaningful inspiration ("Even when you're running by yourself, you're aware that you're part of a worldwide web of fellow runners").
June 21, 2019
I listened to the audio version. I loved this. Lots of profiles of different runners' experiences with depression and anxiety and their paths to feeling OK.
December 26, 2023
I was apprehensive that this would be preachy, however, I was pleasantly surprised by how well researched it was and the amount of studies and interviews referenced.
It amounts to a very persuasive but readable argument. Decidedly non-preachy.
It amounts to a very persuasive but readable argument. Decidedly non-preachy.
November 4, 2022
I really enjoyed this book, highly recommend for anyone interested in running and mental health. I liked it so much I think I'll read it again. I've been telling everyone about it.
May 22, 2024
I thought it would be more generally about how running benefits your mental health, and it is, but his focus is more on depression. Overall I found this book interesting and encouraging and it’s a quick read! I love reading about studies about things I love. 😆
January 30, 2019
-Researchers at the University of Arizona have shown increased levels of Endocannabinoids (the proposed runner's high) in the brain in humans following a run. Endocannabinoids are substances that bind to the same receptors in the brain as THC, the substance responsible for the marijuana high.
- Researchers propose that a feedback loop that occurs with the tapping of the runners foot against the ground shows increased activity as seen on the MRI in the brain that does not occur with cycling or swimming.
- The most effective location for improving mood while running, is not surprising to be trails/parks/green spaces where man made structures are not around.
- A unique study was completed in Germany with 11 ultra-runners to see if they could keep their hand in a bucket of ice water for 3 minutes. All eleven (although rating it 6/10 of pain) passed. A control group of non-runners had only 3 complete the challenge. It raises the chicken or the egg question-- are runners genetically have greater pain tolerance, or does running allow one to develop better pain tolerance.
- The first step out the door is the most important..then typically after 20 minutes the benefits of running on mood are achieved.
4 stars. Of course there are types of mental disorders that can not be cured with running, but this book makes a good case for the ability of a jog in nature being an outstanding therapy (often better than talk therapy) for treating depression.
- Researchers propose that a feedback loop that occurs with the tapping of the runners foot against the ground shows increased activity as seen on the MRI in the brain that does not occur with cycling or swimming.
- The most effective location for improving mood while running, is not surprising to be trails/parks/green spaces where man made structures are not around.
- A unique study was completed in Germany with 11 ultra-runners to see if they could keep their hand in a bucket of ice water for 3 minutes. All eleven (although rating it 6/10 of pain) passed. A control group of non-runners had only 3 complete the challenge. It raises the chicken or the egg question-- are runners genetically have greater pain tolerance, or does running allow one to develop better pain tolerance.
- The first step out the door is the most important..then typically after 20 minutes the benefits of running on mood are achieved.
4 stars. Of course there are types of mental disorders that can not be cured with running, but this book makes a good case for the ability of a jog in nature being an outstanding therapy (often better than talk therapy) for treating depression.
October 31, 2018
This is an immensely useful and hopeful book. I wish it was around years ago - though perhaps I wouldn't have been as responsive to it then. The research is compelling and reflects so much of my own personal experience with running. Best of all, it's not one of "those" self-help books which eschews medical forms of therapy (stop being depressed by smiling and being more positive!), rather, addresses strategies where running becomes a useful tool in conjunction with treatments like therapy and medication.
December 10, 2018
I thoroughly enjoyed this. Some of the points felt repetitive after a while, but I personally find reading different people's accounts of how running has helped improve their mental health and overall quality of life really fascinating. Least of all because I connect pretty hard with that sentiment - as it's mirrored my own experience with running.
If you often find yourself spending not insignificant amounts of time reading up articles on Runner's World, eclectic health facts, and running memoirs - this one's probably for you (too).
If you often find yourself spending not insignificant amounts of time reading up articles on Runner's World, eclectic health facts, and running memoirs - this one's probably for you (too).
April 26, 2019
Running Is My Therapy is a thoughtful and important look at the strong link between running and mental health. I had hunches about ways that the two interact, but this book cemented their relationship and backed it up with both science and anecdotes. I found Douglas’ personal experiences especially insightful, not to mention honest and raw. I had a lot of “It’s not just me!” moments while reading Running Is My Therapy, and suspect that countless other runners will too.
July 6, 2020
Excellent book! Very thought provoking to read. As a new runner of just over a year ago, in school for psychology and a mother of athletes this one was recommended at the perfect time! Highly Recommend!
January 14, 2019
I think a lot of what is in this book is great information, but it is very dry and boring. I also felt a lot was dragged out to make the chapters and book longer, which wasn't needed. A lot of the information is kinda like, "duh, I knew that" especially if you are a running already. This is more in reference to the social aspect and benefits of running. I did learn a lot of good information about how anxiety and depression can be helped with running.
January 28, 2022
While I haven’t personally experienced depression and have had less serious bouts of anxiety, I was still able to connect with a lot of the content covered in this book. Would recommend to any runner that wants to learn about how and why running has so many physical, mental, and emotional benefits.
April 16, 2023
Overall, good information if you’d like to learn more about mental health and movement. Author also gives good tips on how to get started and is encouraging. It also appears that the author is anti-meds which doesn’t necessarily work for everyone.
July 15, 2023
Very enjoyable read with a lot of interesting references, and does a good job of explaining a lot of things I feel like a lot of runners would relate to, but can understand the underlying reason for through reading this book.
June 11, 2025
Heavy focus on author’s mental health struggle. Would’ve liked to see a more generalized approach about the benefits of running and not as much on the author’s running accomplishments and personal experience as an elite-level runner.
January 24, 2020
Great information that could easily apply to different forms of aerobic exercise. In fact, most of the studies sited didn't even use running in the study. Long story short, find the aerobic activity you enjoy the most, do it for at least 30 minutes a day most days and reap the benefits of a healthier mind and body.
October 26, 2021
Of course, I find the title of this book to be super problematic, but I appreciated the compilation of research regarding the benefits of running on mental health. Running is certainly not therapy, though.
July 28, 2024
3.5 Stars
January 17, 2025
Listened to while I was running. Relateable.
April 25, 2025
I don’t have running goals anywhere near the author’s but I did find a lot of encouragement to run regularly.
July 6, 2025
I found this book a very interesting read. on short it's a look at how running effects mental health. as a lover of running I don't really need reasons to love it, but I found all the data intriguing. it makes me wish there was a lot more study into the effects of aerobic exercise and mental health. for some it may not be enough, but for others what if they could find depression relief without all the side effects of drugs? would that not be worth significant research?
If you were looking for a storybook type of read, this book will be a disappointment, but if you're looking for facts laid out in an intriguing manner, give it a read!
If you were looking for a storybook type of read, this book will be a disappointment, but if you're looking for facts laid out in an intriguing manner, give it a read!
March 12, 2020
I enjoyed reading about the benefits of running that I intuitively knew. However, I found the author to be condescending and dismissive about other forms of cardio and weight lifting.
April 11, 2021
3.5 stars
decent enough reflection on his own relationship with running that was thoroughly relatable, a little less engaging towards the very end though.
decent enough reflection on his own relationship with running that was thoroughly relatable, a little less engaging towards the very end though.
Displaying 1 - 30 of 170 reviews