What comes to mind when you think of fitness? Perhaps it’s lifting weights at the gym, or heading out for a run? Perhaps it’s hill-walking and hiking, dancing or swimming? All great ways to stay physically fit, and fantastic for overall health and wellness.

But why, when we think of fitness, don’t we consider our mental health too? 

Mind Over Mountains founder Alex Staniforth puts it perfectly: “Use it or lose it.” He challenges us to consider why we don’t train our minds with the same commitment we give to our bodies. Mental fitness, he explains, isn’t about reaching an end goal - it’s a continual process, and one that deserves to be a top priority alongside physical fitness.

For Alex, and for many Mind Over Mountains participants, movement is medicine - helping to boost endorphins, lift the mood and lower stress. Whether you’re an experienced hill-walker, a trail runner, or a complete beginner - there is always space for you out in nature, to reconnect and recharge.

Here’s how both running and walking in nature can help to boost mental fitness, regardless of your ability or experience.

Movement in nature helps to strengthen the mind

Our minds, like our bodies, grow stronger through movement. Each step outdoors can be an act of renewal - lifting the mood, clearing the mind, and building resilience. When we combine movement with the healing power of nature, it becomes more than exercise; it’s a way to restore balance and strengthen our mental fitness from the inside out.

“The science is already stacking up on the benefits of exercise for reducing our risk of depression and other mental health conditions,” Alex says, “Add wild places and fresh air to the endorphins and the Vitamin D from sunlight, and you get an even more powerful combination.”

In fact, just ten minutes of what Alex calls ‘green exercise’ can not only lower blood pressure but also reduce cortisol - further boosting self-esteem and mood in the process.

Ask any hiker or trail runner and they’ll tell you: walking and running go far beyond biology. Moving our bodies helps us connect with the present moment, creating space to reflect, breathe, and step away from everyday pressures. In nature, that effect is amplified - wide skies, flowing water, and green landscapes all provide a profound sense of calm and perspective.

Running for mental fitness

Running isn’t just a way to keep the body fit - it’s a powerful tool for training the mind too. As a keen runner and long-time participant in the Lakeland Trails runs (amongst his other exciting endeavours!), Alex knows the potential benefits that trail running can bring: the changing terrain demands focus and adaptability, drawing your attention away from daily worries and into the present moment.

It’s not always about speed or distance; often, it’s the steady rhythm of each step that feels like therapy in motion. Some days call for a slower pace, and that’s perfectly okay. Whether you’re gently jogging or venturing further into the hills, every step in nature helps to nurture resilience, clarity, and calm - the very foundations of mental fitness.

Phil Baylock from Lakeland Trails captures it perfectly:

“There’s something magical about running in the Lake District," he says. "The sense of freedom, the exposure to the elements, the journey along new or familiar trails, the views, the sense of perspective when you’re surrounded by imposing fells, and so much more.”

He goes on to explain,

“Trail running presents the opportunity to escape the pressures and busyness of modern life, with its constant distractions and noise, yet runners can be apprehensive about moving away from the tarmac. The varied terrain often requires focus and attention, and you can’t help but smile when you’re suddenly knee-deep in an unexpected bog!  And it really doesn’t matter if you walk the hills!

“Lakeland Trails aims to break down the barriers which could stop people from heading to the trails, with friendly marshals encouraging runners all along the signposted routes and a range of contests that allow fast walkers to take part.  With many familiar faces at each event, they’re welcoming and supportive and over 12 years since I first took part in my first Lakeland Trails event as a runner, I still get a buzz when I turn up on race day!”

Mind Over Mountains: Walking with Purpose

Not a runner? That’s ok too. Here at Mind Over Mountains, we’ve seen first-hand how simply walking in nature can restore mental wellbeing and help to build mental fitness too.

Our walks and retreats combine guided time outdoors with coaching and mindfulness, creating safe spaces for people to walk, talk, and be listened to. Our events focus on a slow and gentle pace, allowing you to fall in-step with another person, to enjoy a conversation. We teach you how to bring calm to the mind, to ease the breath and connect with nature. The aim is to allow you to become a human being, rather than a human doing - even if just for a day.

One participant described it beautifully:

“I came here carrying a heavy load. By the end of the day, I felt lighter - like the mountains had taken some of the weight from me.”

Another shared:

“It wasn’t about how far we walked. It was about slowing down, finding space to talk, and realising I wasn’t alone.”

You don’t need to be an athlete to join - our walks are designed for all abilities. The focus is not on speed or distance, but on slowing down, being present, and building your mental fitness step by step.

Walking or running - both powerful tools to help restore and maintain mental fitness

Too often, we treat mental health reactively - something to fix only when we’re struggling. The truth is, we all experience times in life where our mental health peaks and dips. Mental fitness takes that into account, and offers us the chance to be proactive, to build habits and practices that keep our minds strong. Walking, running, and time in nature are not luxuries; they are essential investments in our wellbeing.

At Mind Over Mountains, whether through a mindful walk in the hills or the buzz of a trail race, we believe movement is medicine. Each step is a chance to reset, recharge, and strengthen your mental fitness - ready for whatever lies ahead.

Mind Over Mountains is thrilled to be an official charity partner of Lakeland Trails, whose inspiring events bring together up to 10,000 runners each year to celebrate movement, community, and the beauty of the outdoors.