Running vs. Antidepressants: Why Movement Might Be the Strongest Medicine We Have
When people think about treating depression or anxiety, they usually think of two things: therapy or medication. But what if I told you there’s another approach—one that doesn’t come in a pill bottle, but in a pair of trainers?
A recent study compared 16 weeks of antidepressant medication to 16 weeks of supervised running therapy for people struggling with depression and anxiety. The results might just change the way you look at exercise. Link to study can be found here.
Mental Health: Exercise Works as Well as Medication
The study followed 141 participants and split them into two groups: one group received antidepressants, the other joined a running program twice a week.
By the end of the 16 weeks, the results were almost identical:
- 44.8% of the medication group saw their depression symptoms improve significantly.
- 43.3% of the running group achieved the same result.
In other words, running was just as effective as medication for improving mental health
Physical Health: Where Running Takes the Lead
This is where it gets really exciting. While both groups improved mentally, only one group got physically stronger, healthier, and fitter.
The running group saw:
✅ Significant reductions in weight and waist circumference
✅ Lower blood pressure
✅ Better heart rate variability—a marker of cardiovascular health
Meanwhile, the medication group didn’t get the same physical benefits. Some markers even moved in the wrong direction.
And this is exactly why, as a coach, I get so fired up about studies like this: exercise is the only "treatment" that improves your mind and your body at the same time.
Why This Matters for Strength Training
Now, you might be thinking: “That’s great, but I’m here for strength training.”
Here’s the thing: running therapy isn’t just about running. It’s about building the habit of movement. It’s about proving to yourself that your body is capable of more than you think. And when you combine this with a smart strength program? That’s where the magic happens.
At CFIT, we call this being “Stronger for Life.” Because this isn’t just about lifting a barbell or running a few miles. It’s about building physical and mental resilience that carries into every part of your life.
How You Can Apply This
Here’s what I’d recommend based on this research:
- Start small, but start. Two sessions a week of running or cardio-based training is enough to see real results.
- Combine it with strength training. Lifting makes you strong. Running builds endurance. Together, they make you unstoppable.
- Focus on consistency over intensity. You don’t have to run marathons—steady, structured training is what works.
The Bottom Line
This study shows what I’ve been telling my clients for years: exercise is one of the most powerful tools for both mental and physical health.
You don’t need to be an elite athlete to benefit. You just need to move, lift, and show up for yourself. Because when you do, you’re not just getting stronger in the gym—you’re getting stronger for life.
