For high school athletes, running can be just as beneficial to mood and focus as it is for physical health

By Laalah Zafar

February 15, 2026

Youthcast Media Group®

I am constantly overwhelmed with balancing my job, school, and personal life, but when it's finally time for my sneakers to hit the track, all of my worries disappear. 

Annandale High School student journalist Laalah Zafar started running on a whim, but now says it has helped her stay focused and deal with everyday stress (Courtesy of Zafar).

I decided to join the Falls Church High School track team for fun with my friends in my freshman year. I don’t consider myself much of an athlete and I hated running, but I hadn’t done any other sports so I decided to try it out. Though at first it was challenging and the practices were rigorous, I learned to love it. 

I liked it so much that when I had to transfer schools my sophomore year I joined the track team at Annandale High School. 

Here’s what I’ve learned from track: It is not just a sport, it's an investment that could benefit you in the long run. The lessons and habits you learn on the track can be applied outside of meets and competitions, and there’s evidence that running, and sports participation more generally, can both shape strong bodies and even stronger minds. 

The physical benefits of running are the most obvious. 

“Track has so many benefits to your health – it works out your whole body at once and teaches you to breathe properly,” said my teammate, sophomore Jazzlyn Barahona.

But there are also mental advantages to running.

Track has helped me better focus on my studies. After every practice I feel refreshed since I've released all my excess energy onto the track, making it easier to concentrate when I get home. I've had to learn to manage and use my time wisely to get my homework and assignments done due to practices. 

There’s a ton of research to back this up, too. Students who participate in any sport say they have better academic performance, and the parts of your brain devoted to memory and learning are actually bigger in people who exercise regularly. 

Annandale High School sophomore and track team member, Lena Nguyen (Courtesy of Nguyen).

Track pushes athletes to manage their time better and have a set goal in mind. Balancing practice, school, and meets are not easy, it requires focus and responsibility. These skills extend onto helping runners succeed academically and personally. 

Some of my classmates agree.

“Track and running has helped me so much,” said Annandale High School sophomore Lena Nguyen. “It's something I prepare for and look forward to. I think it has genuinely shaped my mindset to be more positive not just while running but in general.”

Though school teams are the easiest way for students to have this experience, there are programs outside of schools that also offer opportunities to try running with a group.  

Girls on the Run, created in 1996, emphasizes the positive impact of running. Designed to inspire young girls, this female-focused national organization with 160 branches across the country uses running as a tool to inspire and encourage girls to have confidence, embrace a healthy lifestyle, and build character.

Sammy Carr, communications director of Girls on the Run Northern Virginia (Courtesy of Carr).

“It’s not just about running,” said Sammy Carr, communications manager from Girls On the Run Northern Virginia (GOTR NOVA).

“A lot of what we do … can be considered social-emotional learning. We are teaching them to think about how to recognize how they're feeling and how their actions might portray how they're feeling, or how they can change their actions based on how they're feeling.” 

That could look like a “body scan,” or checking in with tense areas in the body and what those can mean, which can help girls learn to deal with their conflicts and teach them to manage their feelings, Carr said.

GOTR NOVA has had about 90,000 participants since its inception. “Some alumni still apply what they've learned from this program to their everyday lives by not giving up and pushing themselves even when they want to stop trying, just as you would while running,”  said Carr. 

Participants in Girls on the Run Northern Virginia (GOTR NOVA) at the start line of the spring 2025 5K at One Loudoun (Courtesy of Girls on the Run Northern Virginia).

The focus on girls was intentional in order to “create a safe space that was really focused on female empowerment, bringing girls together so that they felt like they had a safe space to be able to learn these really impactful topics, but also be able to talk openly,” said Carr. 

“Girls on the Run is not competitive,” Carr said, “and in that way it’s very different from being on a track team.” 

Competition can be nerve racking for any runner. 

“Before my race, I try to feel calm, but in reality I'm very nervous, thinking about a million things at once,” Annandale sophomore Jazzlyn Barahona said.

Annandale High School sophomore Jazzlyn Barahona (Courtesy of Barahona).

Though the meets can be very intimidating, I also feel a rush of excitement. The adrenaline helps keep my focus on my main goal which is to set a PR, or personal record. But I've learned that the more I overthink how my performance will be, the worse I do while running.  When I trust my training and have confidence in myself, I tend to perform better instead of being in my head.

While many runners agree that competing can be nerve racking, these experiences can help them learn to manage their stress and perform better under pressure off the track, too. 

And to get all these benefits, you don’t have to invest in a bunch of equipment or even get a gym membership. “Honestly all you need is good and comfortable running shoes and maybe even spikes if you want a boost, so in reality you don't need to spend too much money,” said Nguyen. 

Though I joined the track team on a whim, it’s become a great experience that’s built strength and character. Though the sport is individual, being part of a team has allowed me to train, grow, compete and share my experiences with my teammates. 

The sport teaches not just student athletes but anyone who participates in running to push through far beyond the finish line, not just on the track but also in life.  

When I run, my mind clears, my breathing is controlled, my speed is paced and my determination to see it through to the end becomes my motivation. This has changed my mindset and helped me get through my everyday routines and any challenges I've come to face.

Laalah Zafar is a sophomore at Annandale High School, one of Youthcast Media Group’s journalism class partners. She worked with YMG mentor-editor John Waggoner on this story.