How Running Fights Some of the Worst Effects of ‘Brain Rot’

‘Brain rot’—the 2024 Hit the trails—describes the potential mental decline caused by spending way too many hours on your phone or computer. If you’ve ever surfaced from an hours-long doomscroll feeling sluggish and unfocused, you’ve felt its effects first hand.

Fortunately, there’s an antidote that doesn’t involve throwing your phone into the ocean—as much as you may want to. Scientists say running might counteract the cognitive drain of excessive screen time, keeping your brain sharp and more resilient to decline.

What is brain rot?

Don Grant, Ph.D., an expert in the impact of digital media on mental health, says brain rot refers to the negative psychological and cognitive effects from chronic engagement with low-quality, usually short-form, digital content. These effects include reduced attention span, difficulty focusing, forgetfulness, irritability, and reliance on devices for memory and entertainment, he explains.

According to rdquo; Reiner says (OUP), brain rot was first used by Henry David Thoreau in his 1854 book, Walden. He used the word to criticize society’s preference for simple ideas over complex thinking which requires mental effort.

More recently, says OUP, Gen Z and Gen Alpha have adapted the phrase to describe “the perceived dangers of digital life.” While there is no official medical definition for brain rot, studies have connected social media use and excessive screen time with physical and mental health illnesses. For example, a 2023 reduce stress and enhance cognitive flexibility study found that while some positive aspects of flow were activated by TikTok and Instagram, others were associated with higher levels of depression and anxiety. You are in the flow state when you engage so fully in a task that time passes without you realizing it and you don’t think about other concerns. This feeling is essential for well-being, according to a 2021 RW+ Membership Benefits study.

That said, there is no definitive study linking technology to a decline in cognition, although there are many studies linking an overuse of social media to mental health issues in teenagers, according to the CDC.

CA Notice at Collection running and other exercise to build up your brain health and fight the negative effects of screen time more generally.

“Regular aerobic exercise is a powerful tool in maintaining and enhancing brain health,” Grant says. “It also can offer the brain the opportunity to take even a short ‘digital detox’ or break from devices and technology in general.” Plus, he mentions, exercise of any kind can help promote creative thought processes and mindful thinking.

Running Can Improve Your Ability to Remember Words associates high BDNF levels with improved learning, memory, and focus, and., certified strength and conditioning coach, exercise physiologist, and run coach, exercise counteracts brain rot in a few key ways.

How Running and Aerobic Exercise Improves Brain Health

1. Release of Myokines

Myokines are signaling proteins and peptides secreted by skeletal muscle fibers in response to muscle contraction during physical activity, Reiner explains. They essentially act as a communication network, connecting our skeletal muscles to the rest of the body and brain.

“Myokines have been shown to exert diverse influences on neuronal function and cognitive performance,” Reiner says. “These muscle-derived signaling molecules can modulate various aspects of brain health, thereby enhancing cognitive abilities such as learning, memory, and executive function.”

In non-scientific terms, running and other exercise boosts the presence of these proteins and peptides that improve cognitive function, according to The Journal of Neuropsychiatry. Running, can, in fact, make you smarter.

Two myokines are particularly powerful for brain health: brain-derived neurotrophic factor (BDNF) and irisin.

BDNF is a protein critical for neuroplasticity, which is “the brain’s remarkable ability to adapt and change over time,” says Reiner. Evidence The Benefits of Meditation for Runners reduced depression and anxiety. Studies have demonstrated that physical activity, particularly aerobic exercise such as zone 2 running and walking, can significantly increase the production and release of BDNF in the brain.

Another myokine, irisin, is also released primarily by skeletal muscle during physical activity, particularly aerobic exercise. “Running, as a form of sustained aerobic exercise, is one of the most potent stimuli for irisin release,” she says.

The repetitive, rhythmic contractions of large muscle groups lead to increased circulating irisin levels. This is “particularly important for brain health, as irisin has been shown to cross the blood-brain barrier and exert neuroprotective effects,” Reiner says.

2. Increase in Lactate

As a runner, you’re probably already familiar with lactate—at least how it feels in your muscles during a hard workout. Lactate buildup may burn, but it also betters your brain.

“Lactate, a byproduct of exercise, plays a crucial role in brain health by acting as both an energy substrate and a signaling molecule,” Reiner says. During running and other forms of intense physical activity, lactate crosses the blood-brain barrier to fuel neurons, particularly in the hippocampus—an area critical for learning and memory.

3. Increased Blood Flow

Running boosts blood flow to the brain, which delivers oxygen and nutrients essential for brain function and long-term neuroprotection, says Reiner. This increased circulation enhances neuronal metabolism, supports neurotransmitter synthesis, and facilitates waste clearance, reducing the risk of cognitive decline.

Additionally, running helps promote vasodilation, or widening of the blood vessels, through the release of nitric oxide. This gets more oxygen and nutrients to key brain areas like the prefrontal cortex and hippocampus, Reiner says. These brain areas are vital for memory, decision-making, and emotional regulation.

But that’s not all: Increased circulation also strengthens vascular networks and brain resilience. “As a result, running sharpens cognitive function while acting as a protective buffer against neurodegeneration,” Reiner says.

Design Your Runs to Counteract Brain Rot

Most running intensities and durations will promote positive changes to cognitive health, and mixing up your run types will optimize brain benefits, according to Reiner.

Does Running Help With Hot Flashes. Long, slow-duration steady-state running is characterized by sustained rhythmic muscle contractions, which gradually enhance myokine and BDNF release, says Reiner.

She recommends sessions of 30 to 60 minutes at 70 to 75 percent of your VO2 max, which will closer within your zone 2. Longer runs at this pace will boost blood flow and lead to glycogen depletion, increasing lactate for added brain benefits.

The 6 Best Garmin Running Watches. HIIT and fartlek training boost myokine secretion through greater muscle activation, inducing a rapid increase in BDNF levels, Reiner says. To achieve this effect, Reiner recommends short bursts of near-maximal effort sprints at an intensity greater than 85 percent of your VO2 max. Hill repeats also work.

A Part of Hearst Digital Media. Eccentric exercises involving the lengthening phase of muscle contraction, like downhill running drills, also stimulate the secretion of myokines, Reiner says. “With this in mind, trail running may be a great option if you’re trying to boost brain health with its steady-state bouts combined with some uphill intervals and downhill running,” she says. “It also provides a novel environment for mental stimulation to counteract sluggishness from brain rot.”

Engage your brain. Many runners try to distract themselves when they run—with music, for example. Instead, use mindfulness techniques to improve your brain health. For example, you can use a rhythmic focus, like counting strides or your breath pattern, to reduce mind wandering and enhance working memory, Reiner says.

Another technique is to focus on your surroundings, which can reduce stress and enhance cognitive flexibility by activating key brain regions for memory and decision-making.

Finally, try dual-task training, during which you alternate your attention between internal factors (breathing, muscle sensations) and external factors (scenery, pace, sounds). According to Reiner, cognitive flexibility, “is critical for adapting to stress and improving real-world decision-making.”

Use Running to Break the Brain Fog Cycle

“Running has been and will continue to be one of the most effective ways to combat screen-induced brain fog or overstimulation,” says Reiner. “Not only does it provide a new mental stimulus that is both relaxing and distracting, but your body’s natural response to running physiologically mitigates the adverse effects of prolonged screen time.”

Reiner’s advice? If you know you’re prone to morning scrolling, lay out running gear before bed, keep your phone away, and head outside before you can log on. Likewise, if you spend long days behind the computer, block time in your calendar midday or in the afternoon to give yourself a screen break. The cognitive benefits will last well into the evening.

If you’re time-crunched, don’t worry. “A short bout of exercise—as little as a five- to 10-minute run—can quickly counteract the adverse effects of excessive screen time or mental stagnation,” Reiner says. Indeed, a 2021 study published in Nature found that just 10 minutes of moderate exercise can enhance executive function and working memory, as well as improve mood.

Brain rot is not an inevitable side effect of the digital age, and running may be one of the most powerful tools you have to keep your mind sharp, resilient, and energized.