Using Running to Manage ADHD Symptoms For Adults

Living with ADHD as an adult can sometimes feel like your brain has its own playlist on shuffle—jumping from one thought to the next, making it hard to focus, stay organized, or even relax. Many adults don’t realize they have ADHD until work, relationships, or everyday responsibilities start to feel harder than they should. And while medication and therapy are often part of treatment, there’s growing evidence that something as simple as lacing up your running shoes can make a real difference.

Running may not be a cure, but it offers structure, routine, and a powerful way to burn off restlessness while boosting focus and mood. For adults navigating the ups and downs of ADHD, running can be a lifeline.

Disclaimer: This article is for informational purposes only. It’s not medical advice. If you’re experiencing ADHD symptoms or are considering changes to your treatment, always consult with a qualified healthcare provider.

Understanding Attention Deficit Hyperactivity Disorder (ADHD) in Adults

When most people think about ADHD, they picture a child bouncing off the walls in a classroom. But ADHD doesn’t disappear once someone turns 18. Many adults live with attention deficit hyperactivity disorder (ADHD), and it can impact everything from relationships to careers. In fact, the American Psychiatric Association (APA) estimates that millions of adults in the U.S. have ADHD, though many go undiagnosed for years.

ADHD is considered one of the most common mental disorders, and it’s described in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) as a neurodevelopmental condition marked by inattention, hyperactivity, and impulsivity. These traits can interfere with daily life, work performance, and mental health.

While ADHD is often first identified in childhood, plenty of people don’t realize they have it until adulthood, when symptoms like disorganization or trouble paying attention start affecting jobs, relationships, or overall wellbeing.

What Causes ADHD?

One of the big questions people often ask is: why do some people develop ADHD while others don’t? The truth is, there isn’t a single clear-cut answer. Scientists believe ADHD develops from a mix of genetics, environment, and brain development factors.

• Genetics: ADHD often runs in families. If you have a parent or sibling with ADHD or another mental health disorder, your chances of being diagnosed are higher.

• Environment: Exposure to certain toxins in childhood, like lead from old paint or pipes, may raise the risk.

• Developmental factors: Issues affecting the central nervous system at key moments of brain development may also contribute.

Researchers have also identified a few risk factors that may increase the likelihood of ADHD:

• Having a close relative with ADHD or another mental health disorder

• Environmental factors like being exposed to drugs, alcohol, or smoking in the womb

• Growing up in an environment with toxic exposures, like lead

• Being born prematurely

What’s important to know is that ADHD isn’t caused by “bad parenting” or too much screen time, as some myths suggest. It’s a complex condition tied to biology and environment, and ongoing research continues to shed light on the many factors at play.

Adult ADHD Symptoms

ADHD symptoms in adults can look very different from the stereotype of a restless child. Instead, you might notice things like:

• Trouble paying attention: Losing focus during conversations, meetings, or even while reading.

• Disorganization: Struggling to manage time, keep track of tasks, or juggle responsibilities.

• Careless mistakes: Missing small details at work or home because of distraction.

• Restlessness: Not always bouncing in your chair, but a constant inner feeling of being “on the go.”

• Trouble waiting: Feeling impatient in lines, meetings, or conversations.

• Impulsive behavior: Making snap decisions without thinking them through.

Some adults describe themselves as easily distracted or say they often have “10 tabs open in their brain at once.” Others find that inattention symptoms, like procrastination or trouble organizing tasks, follow them from childhood.

It’s also worth noting that ADHD doesn’t exist in a vacuum. It can overlap with other mental health conditions, such as anxiety disorders, mood disorders, or even sleep disorders, making it trickier to identify. In some cases, ADHD is also linked with oppositional defiant disorder or learning disabilities that further complicate daily life.

How Do You Diagnose ADHD in Adults?

How is ADHD diagnosed? Getting an ADHD diagnosis as an adult isn’t as simple as taking a quick test. There is no single test that can diagnose ADHD. Instead, a thorough evaluation is needed, usually led by a healthcare provider such as a psychiatrist, psychologist, or another mental health professional.

During the evaluation, your provider will look at your medical history, talk through your current challenges, and often use questionnaires or standardized assessments. For ADHD to be diagnosed, symptoms typically need to have been present since childhood and show up in two or more settings—for example, at work, at home, or in social situations.

One of the reasons diagnosis can be tricky is because many other problems can have symptoms similar to ADHD. Sleep disorders, anxiety, depression, and certain types of learning disabilities can all cause difficulties with focus, energy, or organization. That’s why it’s so important to have a careful, professional evaluation.

Ultimately, if you think you might have ADHD, the best next step is to reach out to a qualified provider who can help sort through the possibilities and guide you toward the right kind of support.

How Does ADHD Impact Daily Life?

Living with ADHD can feel like running a marathon with untied shoelaces. You may get through the day, but it’s harder, more exhausting, and sometimes discouraging.

Some of the most common challenges adults report include:

• Work struggles: Missing deadlines, zoning out in meetings, or jumping from task to task.

• Relationships: Forgetting important dates, interrupting during conversations, or being late often.

• Finances: Impulsive spending or trouble keeping bills organized.

• Home life: Constant clutter or feeling overwhelmed by small responsibilities.

And it’s not just about being disorganized. Many adults with ADHD describe feelings of shame, frustration, or low self-esteem because they feel they’re “falling behind.” These persistent symptoms can take a toll on overall mental health, leading to added stress, anxiety, or even substance use disorders in some cases.

Can Running Help Treat ADHD?

Here’s the encouraging part: while medication and therapy are important tools for many, research shows that physical activity, especially running, can help manage symptoms of ADHD, too.

Running can act as a natural stimulant by increasing dopamine and norepinephrine in the brain, the same neurotransmitters targeted by ADHD medications. These brain chemicals play a big role in attention, motivation, and focus.

One review study published in Frontiers in Psychology found that even a single session of aerobic exercise (like 20–30 minutes of running) improved executive functions such as response inhibition and attention in people with ADHD (Mehren et al., 2020). Similarly, the ADHD Centre in the UK reports that aerobic activities like running, swimming, or brisk walking provide a natural dopamine boost that can ease ADHD symptoms in adults.

For many adults, running also creates structure; something ADHD brains crave. Setting a running schedule adds predictable rhythm to the day, and being part of a running group or community (like Still I Run) offers accountability and motivation.

Understanding the Science

Okay, let’s keep this simple. Here’s what researchers know about why running can help with ADHD:

• Neurotransmitters get a boost. Running raises dopamine and norepinephrine levels. These chemicals regulate attention and motivation — the very areas that ADHD disrupts.

• Brain development benefits. Exercise stimulates brain-derived neurotrophic factor (BDNF), a protein that supports learning, memory, and overall brain plasticity. Think of it as fertilizer for your brain.

• Stress and mood regulation. Running also increases serotonin and endorphins, which can help reduce stress and boost mood — important since many adults with ADHD also struggle with anxiety or depression.

• Executive functioning improves. Studies suggest aerobic exercise improves the brain’s ability to plan, organize, and focus.

The science isn’t perfect. Researchers agree that while the short-term effects of running are clear, more well-designed clinical trials are needed to prove the long-term benefits for ADHD in adults. But the evidence we have so far points in a hopeful direction.

Practical Tips for Success

If you’re considering adding running into your ADHD management toolbox, here are a few tips to make it stick:

1. Start small. If running a mile feels daunting, start with short intervals of running and walking. The key is consistency, not distance.

2. Build a routine. Try to run at the same time each day. ADHD brains thrive on structure, and having a routine makes it easier to follow through.

3. Use reminders. Set phone alarms, lay out your running clothes the night before, or join a running group for accountability.

4. Mix it up. If boredom sets in (which happens to many adults with ADHD), change your route, listen to music or podcasts, or try trail running for variety.

5. Pair it with mindfulness. Try focusing on your breathing or the rhythm of your footsteps as you run. This can turn your workout into a moving meditation.

6. Don’t overdo it. Avoid injury by starting gradually. As psychiatrist Dr. Michael Lara notes, building an aerobic base first (like walking regularly) before diving into structured training is the best way to succeed long-term.

The Mental Health Runner Program

At Still I Run, we believe in the power of running to support mental health. That’s why we created the Mental Health Runner Program—a free initiative for people ready to use running as part of their wellness journey.

Participants get:

• A pair of free running shoes

• A Still I Run tech tee

• A 12-week training plan (5K or 10K)

• A workbook with mental health resources, journaling space, and tools to track both physical and mental health

By joining the program, you’ll have the tools and support you need to take steady steps forward — building confidence, creating healthy routines, and connecting with others who understand the link between running and mental health.

Other Behavioral Interventions For Managing ADHD Symptoms

Running is powerful, but it’s just one piece of the puzzle. Many adults also benefit from behavioral therapies that teach coping skills and strategies. Here are four well-researched options:

Mindfulness-Based Cognitive Therapy (MBCT)

Combines mindfulness meditation with CBT techniques. Helps improve focus, emotional regulation, and impulse control. Research suggests it can reduce stress and boost executive functioning.

Cognitive Behavioral Therapy (CBT)

A short-term, goal-oriented therapy with the strongest evidence base for ADHD. Teaches skills to tackle procrastination, organization, and unhelpful thought patterns (like “I’ll never get this right”). Therapists often help clients build behavior management plans that address daily challenges.

Dialectical Behavior Therapy (DBT)

Originally designed for borderline personality disorder but increasingly used with ADHD. Focuses on mindfulness, emotional regulation, distress tolerance, and interpersonal skills. Studies show it can reduce severe symptoms like depression or hopelessness.

Neurofeedback

A brain training technique using EEG to give real-time feedback on brain activity. Some studies suggest it can be as effective as stimulant medications after about 35 sessions, but results are mixed.

Struggling With Your ADHD Symptoms?

ADHD in adults can feel overwhelming. Between the forgetfulness, disorganization, and feeling easily distracted, life may seem like it’s always just out of control. But here’s the good news: small, consistent steps can make a big difference.

Running won’t cure ADHD. But it can be a powerful tool to help manage symptoms, improve mood, and build resilience. Paired with professional treatment, support, and healthy lifestyle habits, running can give adults with ADHD the boost they need to thrive.