Need to Mend a Broken Heart? Try Running—Seriously

Run clubs, marathons, and 5Ks are nothing new, but they've certainly skyrocketed back to popularity. In fact, running was the most popular sport to be recorded in 2023, and is still growing rapidly, according to exercise tracking app Strava. On TikTok, there's a #runtok trend that's amassed millions of views, with people of all ages documenting their fitness journeys. Everyone seems to be running from their issues—literally. But why have we decided to run, and does it actually work?

Why running?

“People are naturally drawn to movement because it’s a powerful way to process emotions, especially after a tough event like a breakup,” says BJ Armstead, MSW, mental performance coach and owner of Apollo Sports Counseling. “Sports and physical activity are more than just about fitness—they offer a structured way to channel energy, release stress, and focus on something tangible.”

Armstead adds that going to the gym or the track can help reintroduce a feeling of mastery and agency when everything feels out of control. “When people experience emotional pain, getting physically active can serve as a form of therapy, helping them ‘move through’ their emotions quite literally,” he says.

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The ongoing running fad is reflective of the same one that took hold in the 70s. Currently, in a post-pandemic world that's even more conscious about preserving mental and physical health, people are seeking out accessible ways to honor their bodies and minds. Through things like movement, people feel they're able to mend heartbreak and emotional turmoil in a way that's most refreshing to them.

The science behind how running can help you work through tough emotions

The anterior insula and anterior cingulate cortex, areas of the brain that activate during physical pain, are the same areas that activate during emotional pain– which explains why heartbreak can sometimes feel like a true weight on your chest. Experiencing these feelings, however, creates an opportunity to transmute emotional pain into physical activity.

“When you run or engage in any physical activity, your brain releases endorphins—those feel good chemicals,” Armstead explains.” It’s sometimes referred to as the runner’s high: Exercise stimulates the production of neurotransmitters and dopamine, which are essential for mood regulation. “Running gives your mind the space to process grief or pain while allowing the body to release pent-up emotions. It doesn’t erase the pain, but provides a healthy outlet for managing it,” he says.

Dakari Quimby, PhD, clinical psychologist for HelpGuide Handbook, echoes this sentiment. “Many find that exercise not only helps distract them from emotional pain, but also improves their mood,” he says. “Sports can introduce a new routine and social opportunities, which are helpful during extra emotional times. These activities also reduce the level of stress hormones, helping to alleviate symptoms from grief and stress.”

One 2023 study¹, published in the Journal of Affective Disorders, examined the effects of antidepressants versus running therapy and how they interact with people's physical and mental health. The researchers found that group-based running therapy was comparable to—and even outperformed—the effects of antidepressants, underscoring the profound implications of physical activity and its relation to mental health.

“Consistent running and other forms of exercise not only help in physical stamina but also in developing emotional resilience,” Quimby explains. “Committing to running consistently can help you achieve your goals, which makes you feel empowered and reinforces your confidence, especially after a relationship ends.”

He adds that the resilience built through physical activity, particularly running, can play a critical role in how future relationships are managed and sustained. “Running symbolizes personal growth—it’s about setting personal challenges and overcoming them, which can be a profound metaphor for emotional recovery and resilience.”

“When I run, or move my body, I feel like a weight is lifted off my chest. I feel like I’m showing up for myself.” —Lydia Baker

3 people on how running helped them heal from heartbreak

Razan Khatib, 21, took on running after her last breakup. “At the beginning, I started working out more, which led me to running,” she says. “I started during the winter time, and when I felt cold air hitting my face as I ran, it made me feel like I was able to physically run away from my hurt. The closest way I felt I could leave my body—and whatever was consuming me—behind was through running. It felt so good, and it really healed me.”

When someone’s going through the emotional aftermath of a breakup, their self-esteem can take a hit, according to Armstead. Running, or maintaining any form of physical discipline, helps rebuild that confidence in stages. By setting goals—like running a mile, then increasing it to two—and achieving your goals, you reinforce the belief that you are capable.”

Like Khatib, Nassiba Vargas gained newfound confidence after she started running. “It’s something you hear about all the time, but you never really believe it until it happens to you,” she says. “I wanted to prove to myself that I can be strong, even through the hardship. I see myself differently than I did when I first started.”

Lydia Baker, 23, who also started running because of a recent separation, shares that running opened a pathway towards other physical activity, and mentions that she was able to form a healthier relationship with herself over time.

“These last two years were really rough for me, and I felt like I needed to change something fast.” she says. “I wanted to start running because everyone around me was doing it, but it ended up opening more doors than I thought. I started making a routine out of it and even started taking on other exercises like yoga and pilates. When I run, or move my body, I feel like a weight is lifted off my chest. I feel like I’m showing up for myself.”

How to start a sustainable running routine

“Start small,” Armstead advises. “Don’t think about running a marathon; think about running for 10 minutes. It’s about creating momentum. You’re not just running to be faster, you’re running to feel better. And sometimes, just getting outside and moving your body can be the spark you need to get your mind back in the game. Mix in some mindfulness. Use those first few steps as time to reconnect with yourself. It’s not about running fast—it’s about running with intention.”

It’s important to set achievable goals, Quimby adds. “Even a 5-minute jog is beneficial. Scheduling exercise during times of the day where you feel more energetic might make it easier to get started. Also consider running with a friend for more motivation and support. Remember, celebrating small victories can also provide a significant emotional lift,” he says.

Resilience, discipline, and perseverance are learned through running—this is especially true while you slowly train yourself to manage stress and stay calm under pressure. “When you’re pushing through tough miles, you’re learning to deal with discomfort, which is a skill you need in relationships,” Armstead says. “Just like with personal growth, you don’t always see immediate results, but if you keep going, you get stronger.”

Armstead likes to remind his athletes that mental performance is just as crucial as physical training. “Whether you’re working through emotional pain or striving for a new personal best, the mental game is everything. Through it, we all win—not because it’s easy, but because we choose to keep going.”

The bottom line

While buying new running shoes and logging miles on a regular basis might not magically erase your heartache, at the very least, it can provide space for you to be fully present and grounded while you sift through your thoughts. There's a sense of comfort that comes along with knowing your journey is completely unique to you and that it will bring an abundance of clarity. Remember not to be too hard on yourself as you move forward with grace. Embrace the solace your journey will bring you, one step at a time.