As a mental health therapist, sports psychology coach, and parent who runs, I know running can be a lifeline for many. It can be a way to regulate, to process, and to stay present even when the weight of the world feels overwhelming.
The world is heavy. Heavy on our minds, in our bodies, and in our emotions. Many of us are feeling the mental health toll of prolonged uncertainty and loss. Violence, hatred, and the loss of innocent life happening in communities everywhere is devastating. The grief, anger, fear, and heartbreak people carry are real and justified. I feel it too.
Even as the world demands our attention, many of us are still expected to show up for daily life. We’re raising kids. We’re working. We’re caring for our physical and mental health. And for many of us, we’re still running.
That reality brings up a difficult, often unspoken question:
Is it okay to keep running, and keep showing up for my life, when so much harm and suffering exists?
The Pull Toward Extremes
In times of collective stress, people often feel pulled toward one of two extremes. As humans, we crave certainty and want to know how to respond to things that feel out of our control. There is no single right way to respond. Sometimes we need to engage, and sometimes we need to pull back.
- Staying constantly plugged in. Endless news. Doom-scrolling. Pressure to witness everything, respond to everything, and say the “right” thing. While this often comes from care, it can quickly lead to anxiety, emotional overload, and burnout. Over time, this constant exposure keeps the nervous system on high alert, affecting sleep, increasing irritability, and draining energy.
- Avoiding and turning away. Not wanting to know. Not talking about it because it feels overwhelming or unsafe. While this can offer short-term relief, avoidance over time can lead to emotional numbing, guilt, or a sense of disconnection from your values and community.
Neither extreme is sustainable. Landing somewhere in between doesn’t mean you don’t care, it means you’re navigating life in a human, sustainable way.
Finding the middle path between the extremes isn’t about disengaging from harm or minimizing suffering. It’s about staying regulated enough to remain connected, caring, and capable of showing up over time.
Running and Mental Health
So what do we do with all of the weight and trauma that exists around us?
As a therapist, I often say, “Take care of yourself,” but what does that actually mean in real life? There isn’t a single formula, and the often-used term self-care can feel vague or hollow. For many of us, some form of movement becomes part of the answer.
Running is one of the ways many people manage stress, settle their nervous system, and create space for emotions that feel too big to hold while sitting still. Because stress is experienced in the body, movement helps it move through rather than build up. For me, and for many of the clients I work with, running has long been a form of mindfulness: a way to stay present while thoughts and feelings pass through instead of piling on.
I’ve always been an early runner. For a long time, though, I started my day, before I was even fully awake, with an espresso and the news. It was a guaranteed way to activate my nervous system in all the wrong ways. I often began the day feeling heavier or more helpless before it had really started.
Now, I’m more intentional about that first hour: the same espresso, a little writing if there’s time, and a quick read of the daily email called Nice News. It sounds cheesy, but it helps counter the constant pull of the negative news cycle. That doesn’t mean I avoid what’s happening in the world—it just means I don’t let it flood my system before I’ve had a chance to wake up and ground myself. When my husband is still home, we share a coffee and connect before our long days ahead. I take a few minutes to play with my dogs, who are always ready to go, reflect on what I need to do for the day ahead, and then I run.
Just yesterday, after that quiet morning ritual, I headed out at 6:30 a.m. under a full moon. As I climbed the hills, my mind wandered back to the previous day I’d spent skiing with my kids, savoring how rare and meaningful that time feels now that they’re teenagers and pulled in so many directions. In the dark, still miles, I noticed my dogs moving beside me, the steady rhythm of my breath, and the sound of my feet on the winding dirt road. For that run, my attention stayed with the present, the moonlit mountain silhouette, my body carrying me forward, rather than with everything waiting for me later.
When I got home, I could circle back to the news after my body and mind had time to steady themselves. That isn’t avoidance. It’s choosing to meet what’s happening in the world with more capacity. Showing up for myself in these small, intentional ways, allows me to be more present as a parent, a therapist, and a runner.
Going for a run isn’t an act of denial. For many people, myself included, it’s how we stay regulated enough to keep caring. Stress still shows up. Sometimes in pace, motivation, or energy, but movement helps keep it from taking over. Stress is stress, whether on the run or off, and how we meet it matters.
Stress, Training, and Performance
Many runners wonder: Is it okay to keep training, or even train for a race, when life feels so heavy?
I believe that the answer is yes, if you want to and if you have the capacity for it. Training can offer stability, purpose, or a sense of normalcy during uncertain times. At the same time, it’s normal for pace, motivation, or energy to fluctuate. Stress affects the same physiological systems as physical training, so life stress often shows up on the run.
It’s equally important to give yourself permission to pivot if structured training isn’t what you need right now. Some seasons call for gentler running, yoga, or unstructured movement instead. There are no “have-tos.” Understanding the why behind your goals, and allowing that why to shift, matters.
Some days, that might mean adjusting mileage or intensity. Other days, it might mean sticking with your usual routine. The key is leaning into what works for you without guilt or judgment.
A Balanced Approach
Recognizing that stress affects both life and training is the first step. The question then becomes: How do we keep showing up without overdoing it, without shutting down, or without feeling guilty?
There isn’t a single right way to care for yourself or train during heavy times. Showing up can look like keeping familiar routines, training with a friend, or moving toward a goal in a way that fits your reality. It can also look quieter: checking in on friends, supporting community organizations, or having honest conversations with your kids.
Movement is just one tool among many. Even a short run, walk, or other activity can help process emotions, settle the nervous system, and restore a sense of grounding. These small steps, physical and relational, matter.
A balanced approach allows you to:
- Stay informed without becoming emotionally flooded
- Care deeply without burning out
- Continue showing up for your family, your body, and your work
- Take action in ways that align with your values and capacity
Even small moments of movement can be lifelines. Laughing with your kids. Going for a run. Walking your dog. Training toward something meaningful. These aren’t acts of denial, they’re ways of staying emotionally present while navigating grief, stress, and uncertainty.
Final Thoughts
Resilience isn’t pretending everything is fine. It’s staying connected to life while holding grief, anger, and uncertainty.
If running, or any form of movement, is one of the ways you stay connected to yourself, your values, and your capacity to care, it deserves a place in your days. The world needs more people who are grounded and able to show up fully with compassion, presence, and care. And for many of us, running and moving our bodies allows us to do just that.
