This article is brought to you as part of the ASCAP Wellness Program.

 

Running is a great way to build up stamina, strength and endurance, but the advantages of clocking a few miles a week can extend well beyond your physical body. In fact, the mental and emotional benefits of a regular running routine might just be music to your ears. 

 

“Running creates clarity. Clarity creates genius,” says Dane Robinson, CPT, a trainer with ASCAP Member Benefits partner Daily Burn*. “Not only can the simple act of running eliminate fleeting thoughts that cause anxiety; it can also help in curating major breakthroughs.” 

 

“Whether it's to spark a mental flame or as a natural way to ease our emotions, running serves as a tool for our body and our mind,” says Robinson. 

 

Running can kickstart creativity. 

 

According to recent  research published in the journal Scientific Reports, daily physical activity (like chasing a few miles) is scientifically correlated with increased creativity. Specifically, the study showed that those who move their bodies on a daily basis are more likely to come up with more imaginative ideas, compared with their more sedentary counterparts. 

 

Robinson points out that running gives you time to spend with just your thoughts, and it gives you a chance to be inspired by your surroundings. This could easily spark a new song idea or other creative concept. 

 

“There's something freeing for the mind about a run,” says New York City-based personal trainer and running coach Elizabeth Corkum. “When alone with our thoughts, we are often capable of figuring out the answers to questions or roadblocks.” 

 

“Writers may shake writer's block or come up with a new story while running,” adds Corkum. “A choreographer may see a new pattern, or a composer may hear a new melody.”

 

You come back energized. 

 

If you’re feeling mentally fatigued or stuck, finding your stride could give you the jolt you need to perk up. A former theater actor, Corkum always found runs to be helpful for providing “me” time, allowing her to work through melodies and choreography. “I'd come back from every run feeling refreshed and surprisingly more prepared for that next rehearsal than I did before the run,” she says. 

 

Robinson agrees, explaining that you can thank a rush of endorphins, or feel-good hormones, for some of the energy kick you’ll feel after a solid sweat. 

 

“While part of what makes an artist great is the ability to pour themselves into their work, usually we benefit from not giving our whole selves each and every day to that work,” says Corkum. “Too much of a good thing can, over time, become less good.” Balancing work with regular physical activity can help you avoid that overdrive.  

 

 

A run can boost your mood and lower stress.

 

If you find yourself feeling a little lighter, and even happier, post-run, you’re not alone. A 2020 review published in The International Journal of Environmental Research and Public Health found that running can indeed enhance your mood and may help to improve your mental health overall. 

 

Even just a single bout of movement can give you a noticeable boost of positivity (and improve your attention levels), according to a 2018 study published in the journal Frontiers in Psychology, while research from Harvard Medical School showed that running for just 15 minutes a day can help lower your risk of depression. 

 

For those feeling anxious or stressed about an upcoming project – or lingering pandemic – a jog can also help release tension and help you feel more at ease when addressing those negative thoughts. A 2021 study published in the journal Sports Medicine looked specifically at stress stemming from the COVID-19 pandemic; it found a positive association between those who participated in exercise and lower anxiety levels. 

 

 

It might make you more productive, too. 

 

“Running helps us take action towards our own personal goals, habits, wants and needs,” says Robinson. “We are always running from something, and we are always running towards something. Running allows us the opportunity to address these thoughts and to pinpoint the next steps for action.”

 

In a study published in the International Journal of Workplace Health Management, when employees took a workout break around midday, the researchers observed improvements in both the employees’ productivity and mood.

 

 

Running may also help you sleep at night. 

 

…And vice-versa.

 

In a 2018 study review published in the journal Advances in Preventative Medicine, the authors reported that sleep and exercise, such as running, exert substantial positive effects on one another.

 

In their conclusion, the researchers noted that “physical exercise is an effective intervention for those who do not experience adequate sleep quantity or quality.”

 

In other words: The more you focus on the quality of your sleep, the better you’re likely to feel and perform on your runs; and the more consistently you run, the better your chances of getting quality sleep – and more of it. 

+The Benefits of Quality Sleep for Creators (And How to Get More of It)

 

 

A run will simply make you feel better. 

 

When you spend a lot of time writing, playing an instrument or engaged in any kind of creation that has you seated and mostly sedentary for extended periods, the lack of movement can result in muscle tightness and make you more vulnerable to injury, which can sabotage your mood and ultimately affect the quality of your output.

 

“Many creatives just inherently spend more time seated and engaged in their work, and less time moving around, which can ultimately cause some deterioration of the physical body,” explains Robinson. 

 

This could manifest as tight hips, a weak core or low-back pain, to name a few potential issues. Getting moving is a great way to help address and prevent these issues, enabling you to forge onward in your work with a comfortable body and a clear mind.

+Stuck at the Computer? Reduce Stress on Your Body with These Physical Therapist-Approved Tips

There’s no judgement here—just benefits. 

If you’re ready to gain all the mental and emotional benefits of running, but haven’t actually run before, it’s best to start slow. 

For beginners, Corkum suggests alternating running with walking to start, and then adding time or mileage to each running interval. 

On a shorter run, you may not feel the endorphin rush that has come to be known as a "runner’s high,” “however, the mental and physical benefits will be noticeable,” Corkum says. “Start where you are and have a sense of adventure about trying something new.” 

“Think back to when you first started your journey as an artist,” adds Corkum. “Running can feel really hard, but relax the effort and trust that it will get easier and be more fun with consistency.”

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*ASCAP Member Benefits partner Daily Burn offers thousands of workouts on-demand and provides personal fitness guidance, encouragement and motivation to help those from all levels and lifestyles achieve everyday victories. ASCAP members get 60 days of Daily Burn for free! Log into Member Access to activate your benefit and find the perfect workout for you.