How Running Helps Calm the Nervous System in People with ADHD

I personally don’t like to label myself or anyone else for that matter.  Although these letters may have been associated with tests that have labelled me with these letters I don’t identify with them.  They are not part of who I am or who I associate myself to be.

However, living with ADHD can feel like you're constantly juggling dozens of thoughts, emotions, and impulses all at once. The racing mind, impulsivity, and difficulty focusing can be overwhelming, often leaving you feeling restless or out of control. However, amidst the whirlwind of thoughts and energy, there’s a tool that has proven time and time again to be incredibly effective in managing ADHD symptoms—running.

For me, running has been a game-changer, not only for my physical health but more importantly, for calming my nervous system and grounding my mind. It’s become a core part of my mental health routine, helping me find balance and calm in a world that often feels overstimulating.

ADHD and the Nervous System

ADHD, or attention deficit hyperactivity disorder, affects the brain’s executive functioning, leading to challenges with concentration, organization, and emotional regulation. It’s more than just a struggle to focus—ADHD can impact how the nervous system processes stimuli and responds to stress. When you're dealing with ADHD, your brain’s fight-or-flight response may be more easily triggered, leading to feelings of anxiety, impulsivity, and restlessness. This can leave your body in a heightened state of arousal, where everything feels more intense, and it becomes hard to relax.

One of the key ways to manage this is by engaging in activities that help regulate your nervous system. For me, that’s where running comes in.

How Running Impacts ADHD

Running is not only a great way to burn off extra energy, but it also has a profound effect on the brain and body, helping to alleviate many symptoms of ADHD. Here’s how:

1. Boosts Dopamine and Endorphins

   
   

   People with ADHD often have lower levels of dopamine, the neurotransmitter responsible for reward and pleasure. Running naturally increases the production of dopamine and endorphins, creating a sense of well-being and satisfaction. This boost helps improve mood, focus, and motivation, all of which are areas that can be challenging for those with ADHD.

2. Calms the Nervous System

   
   

   When I run, I notice how the movement and rhythm bring a sense of calm to my nervous system. Physical exercise helps reduce the body's fight-or-flight response, lowering cortisol (the stress hormone) and promoting relaxation. Running activates the parasympathetic nervous system—the "rest and digest" mode—which helps counteract the constant state of alertness that can be common in people with ADHD.

3. Provides a Meditative Experience

   
   

   Running allows me to focus on my breath, stride, and surroundings, which can feel like a form of meditation. This mindfulness while moving helps quiet my racing thoughts and centres me in the present moment. I find that the repetitive nature of running—step after step—creates a calming rhythm, allowing my mind to unwind and process my thoughts in a healthier way.

4. Improves Sleep

   
   

   ADHD can lead to difficulties with sleep, as the mind struggles to shut off at the end of the day. Running, especially when done in the morning or early afternoon, helps regulate sleep patterns by burning off excess energy and releasing tension. Since incorporating running into my routine, I’ve noticed improvements in my ability to fall asleep and enjoy deeper, more restful sleep.

5. Enhances Focus and Concentration

   
   

   After a run, I often feel a heightened sense of clarity and focus. Running improves cognitive function by increasing blood flow to the brain, which supports better mental performance. When I come back from a trail run or even a simple jog around the block, I find it easier to concentrate on tasks, organize my thoughts, and manage the flood of ideas that often accompany ADHD.

The Freedom of Trail Running

While any form of exercise is beneficial for managing ADHD, I’ve found trail running to be particularly soothing. The combination of nature, fresh air, and varied terrain engages my mind and body in a way that treadmill running or road running simply doesn’t. The unpredictability of the trails—where I need to watch my step, navigate roots and rocks, and adjust to the landscape—helps me stay present and focused, pulling me out of the distractions that so easily capture my attention in other environments.

Running on trails gives me the space to let go of the noise in my mind and reconnect with myself. It’s in these moments that I feel the most grounded and in control of my thoughts and emotions.

How You Can Start

If you’re living with ADHD and feel like your mind is constantly on overdrive, I highly recommend giving running a try. Here are a few tips to get started:

• Start Slow: If running is new for you, begin with short runs or jog-walk intervals to build endurance. The key is to find a pace that feels good and sustainable.

• Be Consistent: Incorporating running into your routine will help you create consistency in your life, which can have a positive impact on managing ADHD symptoms.

• Mix It Up: Trail running, road running, or even mixing in other forms of movement like hiking can help keep things interesting and prevent boredom.

• Mind the Process: Focus on how running makes you feel rather than the distance or speed. The goal is to calm your nervous system, not add more pressure.

Final Thoughts

For me, running has become much more than just exercise—it’s a lifeline for calming my ADHD and finding peace in the midst of chaos. The way it helps regulate my nervous system, boost my mood, and sharpen my focus has been transformative. Whether you have ADHD or simply feel overwhelmed at times, running can offer a sense of relief and empowerment that can carry over into all aspects of life.

So lace up your shoes, hit the trails, and discover how running can bring calm and clarity to your mind, body, and soul.

My ADHD Idols

-          Dr Gabor Mate (Good Read: Scattered Minds)

-          Dr Ross Greene (Good Read: The Explosive Child)