7 Reasons Running Improves Confidence

Standing up straight, making strong eye contact, smiling. You've probably heard these tried-and-true methods for improving confidence, but what if we told you that the key to self-assurance lies in something you probably already do?

We're talking about running.

Regular exercise—specifically running—comes with a myriad of mental health benefits, confidence being one of them. So if you're not a runner yet, it's time to start. And if you're a runner looking for a confidence boost, consider adding just one more run per week. It could make a world of difference.

Anxiety is the most common mental illness in the United States—in fact, 40 million adults suffer from it. Whether you've dealt with mild or severe anxiety, you probably know that it doesn't make you the most confident version of yourself.

Whether you're working up to a mile or you're training for a marathon, a study conducted out of Columbia University found that setting and attaining ambitious goals has an impact on happiness levels, therefore raising your confidence.

No, you don't have to run for three hours every day to feel its effects on your mental health. As anyone who has ever turned to running as a way to release stress can attest to, there's an improvement in overall mood very quickly.

"The link between exercise and mood is pretty strong," says Michael Otto, Ph.D., a professor of psychology at Boston University, in an article for the American Psychological Association. "Usually within five minutes after moderate exercise you get a mood-enhancement effect."

It's no secret that the toned look that comes from running can raise confidence levels. But research conducted on girls between the ages of 11 and 13 found that exercise improves self-esteem across the board, particularly for younger girls1 who are at a high risk of becoming overweight.

A study done at the University of British Columbia found that regular exercise is excellent for cognitive function. Not only does aerobic exercise protect the aging brain, but it improves thinking skills.

It's really hard to be the best, most confident version of yourself when you're not getting enough sleep and are walking around like a zombie with bags under your eyes.

Unlike many forms of exercise, running is typically done outside. Which is great news for your confidence, because research2 shows that exercising in green spaces results in lowered blood pressure and increased self-esteem.

The treadmill is great and all, but if you have the option to take your workout outside, make it happen.