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As runners set their New Year鈥檚 resolutions, 天美mv天美 researchers have dug thousands of Strava posts to map the emotional highs and lows of running and see what makes people stick with it.

The first-of-its-kind study has unearthed what makes a run feel joyful鈥攐r miserable鈥攂y analysing more than 3,200 Strava posts from Metro Vancouver runners between 2010 and 2021. Researchers say the findings could help cities design safer, more inclusive spaces that encourage physical activity.

Key findings

• Gender differences play a role. Men were more likely to post competitively, while women emphasised safety, especially when running at night. 
• Psychological benefits as key driver. Many runners described running as a way to clear their mind or manage stress.
• Social connections matter. Encouragement from friends or running clubs often boosted motivation.
• Environment counts. Natural surroundings, well-maintained paths and good weather lifted positive sentiment, while poor lighting, traffic and obstacles were common complaints.

鈥淔or the first time, we鈥檙e seeing runners鈥� experiences in their own words, not just numbers and route tracking,鈥� says Stella Harden, geography researcher and lead author of the study.

鈥淭hese were completely organic posts that captured how people were feeling right after their runs, which gave us a really nuanced view of what makes running enjoyable and how cities can support that.鈥�

The , examined 3,225 Strava posts with permission from 137 runners, focusing on posts with extreme positive or negative sentiment. Researchers identified six key factors shaping runner experiences: psychological aspects, social connections, weather, surroundings, physical sensations, and path conditions.

A blueprint for healthier cities

The Strava posts revealed one of the biggest speedbumps to enjoying a run is when the route isn鈥檛 what the runner expected. If you prefer city running but have to navigate huge sidewalk puddles or unexpected road or sidewalk closures, the run becomes more frustrating than fun, Harden says.鈥��

She hopes that by understanding what makes running enjoyable, cities can create environments that encourage physical activity, reduce barriers and improve mental health outcomes.鈥�

鈥淩unning is one of the most accessible forms of exercise, but enjoyment is key to sustaining it,鈥� says Harden. 鈥淚f we know that well-marked trails, safe lighting and attractive green spaces make a difference, those features can be prioritised in urban design.鈥�

Finding joy in running 鈥� your way

When people feel good about where they run, they鈥檙e more likely to keep moving 鈥� and there鈥檚 no right or wrong way to run, Harden says. Figuring out what makes running joyful for you might mean trying it a few different ways. In other words, don鈥檛 judge running by a single experience.

鈥淭ry running alone, try running with friends, or maybe gamification is your route for enjoying a run, like a mini scavenger hunt,鈥� she suggests. 鈥淵ou can even run for five minutes around your block and mentally log the things that you like or dislike. It's just another way to learn about yourself.鈥�

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