Mental Health and Running: How Physical Activity Boosts Mood

Running is not just about improving endurance, building strength, or chasing finish lines. It is also one of the most effective ways to support mental health. More and more research shows that regular running can help reduce stress, boost focus, and create a stronger sense of overall well-being. If you are looking for a natural way to improve mood and manage daily challenges, running may be the solution.

 

The Science Behind the Runner’s High

You have probably heard about the “runner’s high.” This uplifting, almost euphoric feeling comes from the release of endorphins, your body’s natural feel-good chemicals. Along with neurotransmitters like dopamine and serotonin, endorphins help regulate mood and reduce symptoms of anxiety and depression. Even a short jog can trigger these positive changes, leaving you calmer, more energized, and in a better headspace.

Stress Relief in Motion

One of the biggest benefits of running for mental health is its ability to relieve stress. The repetitive rhythm of running works like a moving meditation, clearing the mind and calming racing thoughts. Many runners say their best ideas or problem-solving moments come mid-run, thanks to the mental clarity that physical activity provides.

Building Resilience and Confidence

Running is also a great way to build resilience. Completing a run, whether it is one mile or ten, provides a sense of accomplishment that strengthens confidence. Over time, runners learn to push through discomfort, stay disciplined, and celebrate progress. These lessons extend beyond fitness, helping you handle everyday challenges with more confidence and determination.

Connection and Community

Running does not have to be a solo activity. Joining a running group or participating in races creates opportunities for social connection, which is essential for good mental health. Sharing the road with others can provide accountability, encouragement, and a supportive community where friendships grow and motivation thrives.

Better Sleep and Daily Energy

Quality sleep plays a huge role in mental health, and running can help regulate your sleep cycle. Consistent running promotes deeper rest, making it easier to fall asleep and stay asleep. Combine this with the natural boost of energy and sharper focus you gain during the day, and running becomes a powerful way to feel both physically and mentally refreshed.

Start Small and Stay Consistent

The benefits of running for mood and mental health are not reserved for elite athletes. Even a twenty minute jog a few times a week can make a noticeable difference. What matters most is consistency. By making running a regular part of your lifestyle, you create a sustainable way to support your mental well-being.

Final Thoughts

Running is more than just a physical workout. It is a proven form of self-care that boosts mood, lowers stress, and builds resilience. Whether you run alone for reflection or join a group for connection, every step helps strengthen both your body and your mind. Embrace running not just as exercise, but as a natural tool for better mental health and happiness.

Hydration Myths Debunked: What Runners Really Need to Know

When it comes to running, hydration advice can feel overwhelming and, at times, contradictory. Should you drink as much water as possible? Do sports drinks really make a difference? Can you drink too much? Let’s cut through the noise and debunk some of the most common hydration myths with evidence-based recommendations for runners.

Myth 1: You should drink as much water as possible before and during your run.

Truth: More isn’t always better. Overhydrating can dilute the sodium in your blood, leading to a dangerous condition called hyponatremia. Instead of chugging water, aim to drink to quench your thirst. Your body is a pretty good gauge of when it needs fluids.

Tip: Weigh yourself before and after long runs. Losing about 2% of your body weight is considered normal dehydration. If you’re losing more, you might need to increase fluids.

Myth 2: Sports drinks are always necessary.

Truth: For short runs (under an hour), water is usually enough. Sports drinks are most beneficial during longer or high-intensity runs, when you’re losing electrolytes through sweat. They provide sodium, potassium, and carbohydrates that help maintain energy and fluid balance.

Tip: Use sports drinks strategically. Reserve them for runs lasting 90 minutes or more, or in hot and humid conditions.

Myth 3: Caffeine dehydrates you.

Truth: Research shows moderate caffeine intake does not cause significant dehydration. In fact, coffee or tea can count toward your daily fluid intake. For runners, caffeine may even improve performance by increasing focus and reducing perceived exertion.

Tip: If you’re caffeine-sensitive, test its effects in training before race day.

Myth 4: Clear urine means you’re perfectly hydrated.

Truth: While pale yellow urine is a sign of good hydration, clear urine can actually mean you’re over-hydrated. Dark yellow or amber suggests dehydration. But don’t obsess over urine color—it’s just one indicator among many.

Tip: Pay attention to how you feel. Fatigue, dizziness, and headaches can signal dehydration even if your urine looks fine.

Myth 5: Everyone needs the same hydration plan.

Truth: Hydration needs are highly individual and depend on body size, sweat rate, weather, and training intensity. A one-size-fits-all rule doesn’t work.

Tip: Experiment during training to find your balance. Track how much fluid you need on different types of runs and adjust as conditions change.

Evidence-Based Recommendations for Runners

  • Drink for thirst, not a rigid schedule.

  • Use water for runs under an hour; add electrolytes and carbs for longer or hotter sessions.

  • Practice your hydration strategy during training, not just on race day.

  • Be mindful of over-hydration, too much water can be as harmful as too little.

Final Thoughts

Hydration is essential, but the key is balance. Forget the myths that say more water is always better or that only sports drinks count. By listening to your body, practicing during training, and understanding your unique needs, you’ll set yourself up for stronger, safer runs.

,

RUN AUSTIN Kickoff Week Brings Runners Together for 8 Days of Community & Fun

Austin Marathon and Spurs Austin International Half Unite for Free Group Runs, Prizes & More

The road to race season begins now as the Ascension Seton Austin Marathon and Spurs Austin International Half, formerly 3M Half, proudly launch RUN AUSTIN® Kickoff Week, an eight-day celebration of free group runs, giveaways, and community events, from September 9–16, 2025. This annual event sets the stage for Austin’s premier races — the Ascension Seton Austin Marathon, Half & 5K (February 15, 2026) and the Spurs Austin International Half (January 18, 2026) — bringing together seasoned athletes, first-time runners, and fitness enthusiasts to connect, train, and celebrate the vibrant running culture that defines the city.

 

Throughout Kickoff Week, runners of all levels are invited to join more than 35 free group runs hosted across Austin and surrounding areas. Each event is designed to inspire movement and connection, offering participants a chance to meet fellow runners, explore local routes, and gear up for the 2026 racing season. The celebration will feature daily giveaways from sponsors and partners, including premium running gear, nutrition products, and race-related prizes valued at over $60,000. In addition to more than 35 free group runs, the week will highlight two special community events: free snow cones on the Lady Bird Lake Trail and a stop at Coffee and Chill, creating opportunities for runners to connect and engage with the Austin running community.

 

“Run Austin Kickoff Week has become a cornerstone of Austin’s running calendar,” said Stacy Keese, co-owner of High Five Events, producers of both races. “This event is about more than just training. It’s about creating moments of connection, celebrating progress, and setting the tone for an amazing event season ahead.”

 

PNC Bank, presenting sponsor of the 2026 Ascension Seton Austin Marathon Health & Fitness Expo, along with other event partners, will provide giveaways at many of the week’s group runs and daily promotions, underscoring its dedication to supporting major community events and promoting wellness initiatives in Central Texas. “We’re excited to continue our support of the local running community during the Run Austin® Kickoff Week,” said Steven González, PNC regional president for Austin. “This event is another opportunity for us to celebrate community, bring families together and promote good health and wellness throughout the region.”

 

About the Ascension Seton Austin Marathon®: Since its inception in 1992, the Austin Marathon® has emerged as a world-class running event, attracting participants from all 50 states and over 50 countries. With a course that spans every quadrant of this dynamic city, offering a festive atmosphere with live music throughout, the marathon culminates in a vibrant finisher party. The event also serves as a powerful force for good, raising hundreds of thousands of dollars annually

for various non-profit organizations. The Austin Marathon elevates Presidents Day weekend into a grand showcase of athleticism and community spirit, making it a bucket-list event for athletes, enthusiasts, and supporters from all over the world.

About the Spurs Austin International Half: The Spurs Austin International Half, formerly the 3M Half Marathon, is one of Texas’ fastest and most exciting 13.1-mile events. Established in 1995, it features a net-downhill course that winds through Austin’s most iconic neighborhoods and finishes downtown. Runners enjoy a high-energy experience with live music, enthusiastic spectators, and top-tier course support. With PR potential, great swag, and an unbeatable Austin vibe, this event welcomes runners of all levels. Learn more at DownhillToDowntown.com.

About Run Austin® : Run Austin® is the official trademark uniting two of Austin’s premier running events: the Ascension Seton Austin Marathon and the Spurs Austin International Half. Created to celebrate the city’s vibrant running culture, Run Austin showcases the spirit, energy, and diversity of the Austin running community. With world-class event experiences, scenic courses, and strong community engagement, Run Austin represents the best of endurance sport in one of the nation’s most active cities. Learn more at AustinMarathon.com and AustinInternationalHalf.com

Exploring Austin’s Food Scene: Healthy Eats for Runners

Austin isn’t just a city known for live music and outdoor adventures—it’s also a food lover’s paradise. For runners, finding meals that are both delicious and packed with nutrients is key to fueling training runs and recovering strong. Luckily, Austin’s food scene is overflowing with restaurants and cafes that serve up healthy, satisfying options perfect for athletes.

1. Picnik

Picnik has made a name for itself with a menu full of gluten-free, dairy-free, and refined sugar–free options. From hearty bowls packed with veggies and lean protein to their famous butter coffee, runners will love the balance of flavor and nutrition. It’s the perfect spot for grabbing a wholesome breakfast before hitting the trail.

2. True Food Kitchen

This downtown favorite is a runner’s dream, offering dishes inspired by Dr. Andrew Weil’s anti-inflammatory food philosophy. The menu changes seasonally and features fresh ingredients like kale, quinoa, salmon, and sweet potatoes. The bowls and salads are perfect for a nutrient-packed lunch, and their smoothies make a great post-run refresher.

3. JuiceLand

A true Austin staple, JuiceLand is the go-to stop for smoothies, juices, and light vegan-friendly meals. After a hot run on the Ann and Roy Butler Hike-and-Bike Trail, swing by for an ice-cold smoothie loaded with superfoods, or grab one of their protein-packed shots for a quick recovery boost.

4. Flower Child

With its bright atmosphere and feel-good menu, Flower Child offers plenty of options for health-conscious runners. From customizable bowls and salads to wraps and protein-packed plates, there’s something to fit every training need. Their “Glow Bowl” or Mother Earth bowl are especially popular with athletes looking for both energy and flavor.

5. Snap Kitchen

If you’re on-the-go, Snap Kitchen is a lifesaver. With locations across Austin, they specialize in ready-to-eat meals designed with balance in mind. From protein-packed breakfasts to macro-friendly lunches and dinners, it’s easy to keep your nutrition on track even with a busy training schedule.

6. Koriente

For a lighter but nourishing option, Koriente offers Asian-inspired dishes that are fresh, colorful, and always made from scratch. Their rice bowls topped with veggies, tofu, or grilled protein are a favorite among athletes looking for simple, energizing fuel.

Fuel Your Runs, Austin Style

Whether you’re training for your first 5K, ramping up mileage for a half marathon, or simply enjoying weekend jogs around Lady Bird Lake, Austin’s food scene makes it easy to fuel like an athlete while still enjoying incredible flavors. From smoothie stops to nutrient-packed sit-down meals, these local gems keep runners powered up and ready to go.

The Benefits of Yoga for Runners: Enhancing Flexibility and Strength

When it comes to running, many athletes focus heavily on mileage, speed workouts, and strength training. While these are all crucial for performance, one powerful tool often gets overlooked—yoga. Whether you’re a first-time 5K runner or a seasoned marathoner, incorporating yoga into your weekly routine can improve flexibility, build strength, and speed up recovery, all of which enhance your overall running performance.

Why Yoga Matters for Runners

Running is repetitive. Each step uses the same muscles and joints, which can lead to tightness, imbalance, and even overuse injuries. Yoga provides a counterbalance by lengthening tight muscles, strengthening stabilizing muscles, and promoting better mobility. It’s not just about touching your toes—it’s about improving how your body moves and recovers.

Key Benefits of Yoga for Runners

1. Improved Flexibility

Tight hips, hamstrings, and calves are common among runners. Yoga stretches these muscles in ways running alone can’t. Increasing flexibility helps with stride length, reduces the risk of strains, and allows for more efficient movement.

2. Enhanced Strength and Stability

Yoga builds strength in often-overlooked muscles, such as the core, glutes, and small stabilizers around the hips and ankles. These muscles play a big role in maintaining form and preventing fatigue during long runs.

3. Better Breathing and Focus

Breathwork (pranayama) in yoga teaches runners how to control and deepen their breathing. This improves oxygen intake and can help maintain focus and calmness, especially during tough workouts or races.

4. Faster Recovery

Yoga promotes blood flow and reduces muscle soreness, making it an excellent recovery tool. Gentle stretches and restorative poses can ease tension after long runs, helping you bounce back faster.

5. Injury Prevention

By increasing mobility, balance, and body awareness, yoga lowers the likelihood of common running injuries like IT band syndrome, shin splints, and runner’s knee.

Simple Poses Runners Can Try

  • Downward Dog: Stretches calves, hamstrings, and shoulders.

  • Low Lunge: Opens up tight hip flexors.

  • Bridge Pose: Strengthens glutes and core.

  • Reclined Spinal Twist: Relieves tension in the back and hips.

  • Legs Up the Wall: A restorative pose that aids recovery and circulation.

Bringing It All Together

You don’t need to spend hours in a studio to reap the benefits of yoga. Even 10–20 minutes, two or three times per week, can make a noticeable difference in flexibility, strength, and recovery. By weaving yoga into your routine, you’ll not only become a stronger, more balanced runner but also enjoy the mental clarity and relaxation it provides.

So, next time you’re planning your training week, roll out the yoga mat—it might just be the missing piece to unlocking your best running performance yet.