The Unexpected Benefits of Endurance Running on People with ADHD

by | May 16, 2023

This article was read 4587 times. Enjoy!

The Unexpected Benefits of Endurance Running on People with ADHD

An Introduction to Endurance Running and ADHD

As an experienced endurance runner, I have personally witnessed the transformative effects of this physical activity on various aspects of my life. Today, I want to shed light on a particularly intriguing and lesser-known area: the unexpected benefits of endurance running on individuals with Attention Deficit Hyperactivity Disorder (ADHD). While the challenges posed by ADHD are well-documented, the positive impact of endurance running on the condition is a topic that deserves attention. In this article, we will delve into the remarkable advantages that running can bring to individuals with ADHD and explore the scientific evidence behind it.

Improved Focus and Attention

One of the most noticeable benefits of endurance running for individuals with ADHD is the improvement in focus and attention. ADHD often leads to difficulties in staying focused, sustaining attention, and avoiding distractions. However, regular participation in endurance running has been found to positively influence the cognitive functions associated with attention. When we engage in this rhythmic and repetitive activity, our brains enter a state of flow, where distractions fade away, and we become fully absorbed in the present moment.

Furthermore, studies have shown that endurance running enhances the production of dopamine and norepinephrine, neurotransmitters that play crucial roles in regulating attention and focus. This increased production helps individuals with ADHD overcome the neurotransmitter imbalances commonly associated with the condition. Through consistent running, individuals can experience a significant improvement in their ability to concentrate, stay on task, and filter out irrelevant stimuli.

Enhanced Executive Functions

Within the realm of ADHD, executive functions refer to the set of cognitive processes responsible for planning, organizing, problem-solving, and self-regulation. These functions often pose challenges for individuals with ADHD, but the good news is that endurance running can contribute to their enhancement. Regular participation in this form of exercise has been shown to improve executive functions by promoting the growth and development of various brain regions involved in these processes.

Moreover, endurance running requires individuals to set goals, follow training schedules, and develop effective strategies for pacing themselves during races. These activities inherently involve executive functions and provide ample opportunities for individuals with ADHD to exercise and strengthen these cognitive processes. As a result, runners with ADHD often experience improvements in their ability to plan, organize, manage time, and regulate their emotions.

Reduction in Hyperactivity and Impulsivity

Hyperactivity and impulsivity are hallmark symptoms of ADHD that can significantly impact an individual’s daily life. However, endurance running has shown promise in reducing these symptoms and promoting a sense of calm and control. When engaged in this physically demanding activity, individuals with ADHD can productively channel their excess energy, allowing them to experience a reduction in restlessness and hyperactivity.

Beyond the immediate effects of the exercise itself, endurance running can also contribute to improved impulse control. The discipline required to maintain a consistent running routine, follow training plans, and resist the urge to give in to distractions or impulsive decisions carries over to other areas of life. Over time, individuals with ADHD can develop a greater capacity to regulate their impulses and make more thoughtful and deliberate choices.

Boost in Self-esteem and Mental Well-being

Another remarkable benefit of endurance running for individuals with ADHD lies in the positive impact it has on self-esteem and mental well-being. ADHD can often lead to feelings of frustration, low self-esteem, and even depression. However, engaging in endurance running can be a game-changer in terms of improving one’s self-perception and overall mental health.

Running provides individuals with ADHD with a sense of accomplishment and mastery. Setting goals, completing challenging workouts, and participating in races can all contribute to a significant boost in self-esteem. As runners witness their progress and achievements, they develop a newfound belief in their abilities and a sense of pride in their accomplishments. This positive self-perception extends beyond the running track and permeates other areas of life, empowering individuals to tackle challenges with confidence.

Moreover, endurance running is a powerful tool for managing stress and promoting mental well-being. Physical exercise stimulates the release of endorphins, often referred to as “feel-good” hormones. These endorphins act as natural mood boosters, reducing feelings of anxiety, depression, and stress. For individuals with ADHD, who may be more susceptible to experiencing these mental health challenges, running can provide a valuable coping mechanism and a means of achieving emotional balance.

In addition to the biochemical benefits, running offers individuals with ADHD an opportunity for introspection and mindfulness. When we engage in endurance running, we have the chance to unplug from the constant stimulation of modern life and connect with our own thoughts and feelings. This solitude can be incredibly therapeutic, allowing individuals to process their emotions, gain clarity, and find a sense of inner peace. Moreover, the rhythmic nature of running can induce a meditative state, where runners experience a sense of calm and mental clarity that carries over into their daily lives.

Improved Sleep Patterns

Sleep disturbances are common among individuals with ADHD, with difficulties in falling asleep, staying asleep, and maintaining a consistent sleep schedule. However, endurance running can positively impact sleep patterns and promote more restful and rejuvenating sleep.

Engaging in regular physical exercise, such as endurance running, helps regulate the body’s internal clock, also known as the circadian rhythm. By establishing a consistent exercise routine, individuals with ADHD can align their physical activity with their natural sleep-wake cycle, promoting better sleep quality and timing.

Furthermore, the physical exertion of endurance running leads to a release of pent-up energy and promotes a state of physical fatigue. This fatigue, coupled with the release of endorphins, helps individuals with ADHD achieve a state of relaxation and ease, making it easier to fall asleep and stay asleep throughout the night. As a result, runners often report waking up feeling refreshed, rejuvenated, and ready to tackle the day ahead.

Strengthened Social Connections

ADHD can sometimes lead to social difficulties, as individuals may struggle with impulse control, maintaining focus during conversations, or regulating their emotions in social settings. However, endurance running provides a unique platform for building social connections and fostering a sense of belonging.

Running clubs, group workouts, and races offer individuals with ADHD the opportunity to connect with like-minded individuals who share a common passion for running. Being part of a running community can create a supportive and understanding environment, where individuals with ADHD feel accepted and valued for who they are. The camaraderie and shared experiences of training together, pushing through physical challenges, and celebrating achievements can form deep and meaningful friendships.

Beyond the running community, endurance running also provides opportunities for individuals with ADHD to interact with others in different social settings. Participating in races allows runners to engage with a diverse range of people, fostering social skills and building confidence in social interactions. Over time, these social connections and improved social skills can extend beyond the realm of running and positively impact other areas of life, including work, relationships, and personal development,


Endurance running holds incredible, yet often unexpected, benefits for individuals with ADHD. From improved focus and attention to enhanced executive functions, reduced hyperactivity and impulsivity, boosted self-esteem and mental well-being, improved sleep patterns, and strengthened social connections, the positive impact of running on ADHD is undeniable.

As an experienced endurance runner, I encourage individuals with ADHD to explore the world of running and experience the transformative power it can have on their lives. Remember, every step you take on the running path is a step toward a better version of yourself.

Patrick Michel

Endurance Runner – Marketing Strategist

Patrick Michel is a Montreal-based endurance runner specializing in long-distance multi-stage charity ultra runs. For almost two decades, he has inspired many to engage in running, get fit and grow stronger physically and mentally. He has also written many articles about running.