Running is a common form of exercise for Canadians, but its role has changed. It is still about fitness, but for many people it has also become part of how they manage stress, clear their mind, and create some breathing room on busy days.

That perspective comes up early when talking to runners like Stephen Gleave in Ancaster, Ontario. He treats running as a habit instead of something tied to targets or performance. “I keep my runs straightforward. I head out, keep a steady speed, and let the day settle as I go.”

That attitude is becoming more common in Canada. Roughly ¼ of Canadian adults report running or jogging for their physical activity. It’s one of the most accessible forms of exercise because it doesn’t depend on gym memberships, structured classes, or expensive equipment. People can run close to home, on their own schedule, and change their pace as needed.

Mental health is a big reason people stick with running. National surveys show high stress levels among Canadian adults, often linked to work pressure, finances, and long hours of screen time. Health organizations point to physical activity as a practical support for mental wellness, particularly aerobic exercise.

Many runners describe a subtle shift that happens once they get moving. Thoughts slow down. Tension eases. “Running gives my thoughts room to spread out. I don’t try to work anything out. I move and let things line up,” says Gleave.

Research supports that experience. Regular aerobic exercise helps improve mood and focus, and reduce anxiety. These changes happen over time instead of all at once. The benefits are not limited to long or intense runs. Even moderate, consistent running has been linked to positive mental health outcomes.

Running also fits well with Canada’s physical activity guidelines, which recommend a minimum of 150 minutes of moderate to vigorous exercise every week. A few short runs can account for a large portion of that total. Data suggests that about 50% of Canadian adults meet these guidelines, with running contributing for many people.

Routine is what keeps the habit going for most. A run that happens at the same time every day adds structure without feeling rigid. Gleave says that reliability matters. “I like knowing when my run will happen. It becomes a part of the day instead of something I debate.”

Running outside adds another benefit. Parks, trails, and quieter streets offer a break from indoor spaces and constant notifications. Time outside has been linked to lower stress levels and improved mood, especially when combined with movement. Many runners say outdoor runs help them feel more present and less rushed.

Community running has also grown in Canada. Weekly group runs, casual clubs, and charity events offer a social side to an otherwise solitary activity. These groups typically focus on participation instead of speed. Social connection itself impacts mental wellness, and shared routines can strengthen that effect.

Gleave has participated in both solo and group runs and sees value in each. “There are days when I want the quiet. Other days, running with people changes the feel of the run.”

Physical health is also a big part. Running supports heart health, lung capacity, bone strength, and overall endurance. Research has shown that even lower-intensity running can reduce the risk of cardiovascular disease and early mortality when done regularly and combined with rest.

Balance and injury prevention are ongoing considerations. Health professionals encourage runners to pay attention to footwear, avoid sudden increases in distance, and take rest days when needed. Many runners adjust their speed based on how they feel instead of following strict plans, which helps keep the habit sustainable.

Mental resilience is another outcome runners often mention. Progress is rarely even. Some runs feel easy, others feel heavier. Learning to accept that variation builds patience and self awareness. Many runners apply that mindset to other areas of life where regular effort matters.

Statistics Canada reports that more than 50% of Canadians 15 and up participate in sport or physical activity during the year. When asked why, people mention stress relief, enjoyment, and routine alongside physical health. Running fits naturally into those motivations.

As conversations around mental health grow in Canada, running is a practical option for a lot of people. It supports the body in clear ways and offers mental benefits that build over time. Its simplicity allows it to fit into daily life without adding pressure.