How Running Can Uplift Your Mental Health

Every runner knows what it feels like to face a hard stretch—the mile that never ends, the hill that steals your breath, the moment your legs and mind both scream “stop.” And yet, we keep going.

Step by step, breath by breath, we move forward. Not because it’s easy—but because something shifts when we do. Running meets you exactly where you are. You don’t need the perfect gear, the perfect playlist, or the perfect mindset. You just need to start. Whether it’s a slow jog around the block or a full-on sweat session, running offers your body and your mind a space to process, release, and begin to heal.

The Science Behind the StrideA woman in athletic wear jogs along a paved road at sunset, surrounded by greenery and trees, smiling as she enjoys the uplifting benefits of running for her mental health. Austin Marathon Half Marathon & 5K

The “runner’s high” isn’t just a myth—it’s neurochemistry. Running releases endorphins, the body’s natural feel-good chemicals that help relieve pain and elevate mood. But that’s only one part of the story. Check out our blog on “What is runner’s High”.

Scientific research continues to reinforce what many runners already feel firsthand: consistent aerobic exercise can be a powerful tool for mental health. Here’s what the studies show:

  • Lowers stress hormones like cortisol
  • Improves sleep quality and duration
  • Enhances memory and cognitive function
  • Reduces symptoms of anxiety and depression
  • Increases brain-derived neurotrophic factor (BDNF), which supports neuroplasticity and emotional regulation

Regular movement—especially rhythmic, sustained movement like running—can literally rewire your brain for resilience. In short: movement is medicine, and running is one of the most accessible, no-membership-required prescriptions available.

Your Mental Reset RouteA man in a white t-shirt and jeans stands against a white wall, holding his head with both hands and looking down, appearing stressed or upset—a reminder of the importance of mental health and seeking ways to uplift your mood. Austin Marathon Half Marathon & 5K

In a world full of noise, screens, and nonstop input, running can serve as a rare form of stillness—a moving meditation. Think of it as a “mental reset route.”

This doesn’t have to be long or intense. It could be a simple loop through your neighborhood, a local park path, or even laps around your block. The power lies in the ritual. Over time, this familiar route becomes a cue for your brain: here is where I reset.

No pressure. No performance. Just motion and breath, giving your nervous system the quiet it craves.

 

When You’re Feeling LowA person wearing sportswear and earphones stands outside on a paved path, checking a black smartwatch on their wrist. The uplifting scene hints at running for better mental health, with a blurred roadway and greenery in the background. Austin Marathon Half Marathon & 5K

Let’s be honest—some days, the hardest part is just starting. When your energy is low and motivation is nowhere in sight, the trick is simple: lower the bar.

Behavioral activation therapy, a common treatment in cognitive behavioral therapy (CBT), emphasizes this exact approach. It’s based on the idea that action leads to motivation—not the other way around. Even minimal movement can help disrupt cycles of inertia and low mood.

So give yourself permission to start absurdly small:

  • Stand outside with your shoes on.
  • Commit to two minutes of walking.
  • Put on one song and move to it.
  • Pick a five-minute run timer and call it a win.

Maybe it turns into a longer run. Maybe not. Either way, you showed up—and that matters more than you think.

Final Thought: Let Movement Be the Medicine

Running doesn’t have to be fast, perfect, or Instagram-worthy. It just has to be yours. Whether you’re chasing goals or simply chasing clarity, every step is a step toward a healthier, more grounded version of yourself.

Ascension Seton Austin Marathon Continues HotelPlanner Partnership for 2026

Delivering Seamless Lodging Solutions for a World-Class Race Weekend in Austin

The Ascension Seton Austin Marathon, Half Marathon, & 5K is excited to announce the continuation of its partnership with HotelPlanner, a leading travel technology company specializing in customized hotel booking solutions. As the Official Hotel Provider for the 2026 event, HotelPlanner will once again offer participants and guests access to exclusive lodging options tailored to the Austin Marathon race weekend, scheduled for February 15, 2026.

This ongoing partnership ensures runners, spectators, volunteers, and staff can effortlessly plan their stay through HotelPlanner’s user-friendly booking platform. Whether seeking group accommodations, flexible booking terms, or budget-conscious choices near the course, HotelPlanner makes travel planning simple and stress-free.

“We’re thrilled to continue working with HotelPlanner for another year,” said Eleanor Stein, Sales and Junior Partnership Manager of the Austin Marathon. “Their wide network of hotels and flexible options make it easy for our participants to stay close to the start and finish lines, and enjoy all that Austin has to offer during this unforgettable weekend.”

The Austin Marathon weekend kicks off with the two-day Health and Fitness Expo, taking place February 13–14, followed by the race on Sunday, February 15, 2026. Through HotelPlanner, visitors will be able to book accommodations throughout the entire event, all in locations that showcase Austin’s energy and hospitality. Runners and spectators are encouraged to visit the Austin Marathon HotelPlanner Page HERE to explore lodging options and prepare for an exciting race weekend in Austin.

The Austin Marathon course weaves through some of the city’s most iconic neighborhoods and finishes at the steps of the Texas State Capitol. The race is renowned for its live music, crowd support, and Finish Line Festival, complete with a beer garden, food trucks, photo ops, and a recovery zone—making it more than just a race, but a true Austin experience. Registration for all distances is open at www.youraustinmarathon.com.

 

About the Ascension Seton Austin Marathon®: Since its inception in 1992, the Austin Marathon® has emerged as a world-class running event, attracting participants from all 50 states and over 50 countries. With a course that spans every quadrant of this dynamic city, offering a festive atmosphere with live music throughout, the marathon culminates in a vibrant finisher party. The event also serves as a powerful force for good, raising hundreds of thousands of dollars annually for various non-profit organizations. The Austin Marathon elevates Presidents Day weekend into a grand showcase of athleticism and community spirit, making it a bucket-list event for athletes, enthusiasts, and supporters from all over the world.

About HotelPlanner: HotelPlanner, a leading travel technology company that combines proprietary artificial intelligence agents (HotelPlanner.ai) and a 24/7 global gig-based reservations and customer service network. The HotelPlanner platform provides comprehensive hotel booking services to individuals and groups worldwide. With a vast network of hotels and a user-friendly interface, Hotel Planner makes it easy to find and book the perfect accommodations for any type of travel.

How to Set Training Goals (You’ll Actually Stick To)

Let’s talk about training goals—not the vague “run a marathon someday” dreams (though, yes please!), but the achievable, day-to-day targets that get you off the couch even when Netflix is tempting.

Whether you’re prepping for your first-ever 5K or chasing down a PR at the Austin Marathon, clear goals are your ultimate motivator. Here’s your game plan to set goals you’ll actually stick to:

1. Find Your Why

Before you write anything down, ask yourself: Why am I running? Is it the thrill of crossing the finish line, proving your grit, or simply the joy of post-run tacos?

Your “why” is your anchor—it transforms early alarms and tough runs into purposeful steps.

2. Set SMART Goals

That classic acronym remains a favorite because it works:

  • Specific: “Run 4 times a week” beats “Run more.”
  • Measurable: Track your progress on Strava, a journal, or your favorite app.
  • Achievable: Set realistic goals aligned with your current fitness level.
  • Relevant: Training for a marathon? Prioritize endurance runs over sprints.
  • Time-bound: Deadlines are your best friend—put them on the calendar.

3. Break It Down

Big goals are exciting, but small victories sustain momentum. Divide your training into manageable chunks:

  • Short-term: Weekly mileage goals, exploring new routes, cross-training days.
  • Mid-term: Hitting a new pace, achieving milestone long runs.
  • Long-term: The big event—Austin Marathon, here you come!

4. Plan for Flexibility

Life will always throw curveballs (hello, unexpected work trips and weather shifts). Be prepared to adjust without guilt. Consistency—not perfection—is key.

5. Find Your Support Crew

Accountability is powerful. Connect with a local running group, train with a friend, or publicly share your goals (hey there, #runnersofATX!). Encouragement and camaraderie keep you committed.

6. Celebrate All Wins

Hit a new pace? Celebrate! Conquered a tough hill without walking? Double celebrate! Progress is not only measured on race day—it’s every step along the way.

Ready to commit? Write your goals down. Speak them into existence. Then lace up, show up, and celebrate your journey—mile by mile. We’ll be cheering you on, through every training run, finish line, and taco stop.

Set your goals? Tag @austinmarathon—we’d love to celebrate your progress!

Summer Day Trip in Austin: A Runner’s Perfect Mini Escape

Summer in Austin is like your favorite spicy taco—hot, bold, and bursting with flavor. Even though race day isn’t until February, the Austin Marathon spirit thrives year-round! Whether you’re a local legend or here for a quick getaway, we’ve mapped out the ultimate runner-friendly day trip to recharge, rejuvenate, and remind you why Austin is the vibrant heart of Texas running culture.Curved boardwalk over a lake with metal railings, a small sailboat on the water, tree branches in the foreground, and a city skyline with tall buildings—perfect scenery for a relaxing day trip on a clear day. Austin Marathon Half Marathon & 5K

Morning Boost: Sunrise Shakeout Run

Kick-start your day Austin-style at the Ann and Roy Butler Hike-and-Bike Trail circling Lady Bird Lake. Enjoy ten miles of scenic trails with stunning skyline views, shaded pathways, and friendly waves from fellow runners. Whether you’re logging gentle miles or pushing toward your next PR, this trail is the perfect place to start your day.

Pro Tip: Get there early to beat the heat and catch the sunrise sparkling across the water—it’s nature’s own motivational pep talk.

 

People walk and stand outside a green building with a red stripe and large red letters "O's" on the roof. Perfect for a day trip, the wall features the handwritten phrase "i love you so much," as others ride bikes past the entrance. Austin Marathon Half Marathon & 5K

Post-Run Recharge: Coffee & Breakfast at Jo’s

After your run, head to Jo’s Coffee on South Congress. Cool off with an iced turbo coffee and refuel with a tasty breakfast taco. Don’t forget to snap a selfie at the iconic “I love you so much” mural—a sweet reminder of why you’re training hard, even in the Texas heat.

 

Midday Cooldown: Paddle or SwimA woman wearing sunglasses, a blue tank top, and blue shorts stands paddleboarding on a calm green lake surrounded by lush trees, enjoying a peaceful day trip in nature. Austin Marathon Half Marathon & 5K

Time to cool off! Rent a kayak or paddleboard from Rowing Dock or Live Love Paddle and glide across Lady Bird Lake. It’s a fun cross-training alternative without the monotony of the treadmill.

Prefer to chill? Barton Springs Pool awaits you—its naturally spring-fed waters remain a crisp 68°F year-round, ideal for muscle recovery or simply lounging in the sunshine.

Lunch Break: Zilker Park PicnicPeople unwind and walk dogs on a large grassy park with scattered trees, making it ideal for a day trip, while a modern city skyline with tall buildings rises in the background under a partly cloudy sky. Austin Marathon Half Marathon & 5K

Grab lunch from local favorites like FoodHeads and picnic beneath the shady trees at Zilker Park. Enjoy the laid-back vibes, watch frisbee-catching pups, and embrace recovery as part of your training process.

Stretch it out: Take advantage of the soft grass to get in some gentle stretching—your legs will thank you later!

Afternoon Adventures: Explore South Congress

Wander through South Congress, exploring quirky boutiques, vintage shops, and local favorites. Treat yourself to a scoop at Amy’s IcePerfect for a day trip, this colorful street boasts vintage-style shops, including a barber shop with a striped sign and large windows. Unique storefronts feature bright decorations and signage under a clear sky. Austin Marathon Half Marathon & 5K Cream, relax with a refreshing mocktail at Cosmic Coffee, or savor panoramic city views from the rooftop at P6 at The LINE hotel.

Evening Highlight: Sunset at Mount Bonnell

Conclude your adventure with a rewarding climb up Mount Bonnell. This quick stair workout leads to a breathtaking sunset view over Lake Austin, perfect for reflection, goal-A wide river reflects vibrant pink and orange sunset clouds, perfect for a day trip. A boat creates a wake as it moves down the water, surrounded by trees and houses on the riverbanks. Austin Marathon Half Marathon & 5Ksetting, or simply celebrating a day well-spent.

Keep the Austin Marathon Spirit Alive

Every moment you spend running or exploring Austin—whether it’s on trails, hills, or city streets—is part of your marathon journey. Remember, training isn’t just counting miles; it’s about embracing the lifestyle, engaging with the community, and finding joy both in the run and the rest.

So lace up, slather on that sunscreen, and soak up every sunny Austin moment. The countdown to race day is always ticking, and each day here is another step toward your goals.

Excited to hit the pavement with us in February? Register now for the Austin Marathon, Half Marathon, or 5K—and keep making the most of your Austin adventures! 🏃‍♂️☀️💙