Running wild: Forest running enhances performance, enjoyment, mood and future exercise intentions

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ABSTRACT Background and objectives Physical inactivity remains widespread despite the well-established physical and mental health benefits of regular physical activity (PA). There is an urgent need for strategies that increase both uptake and long-term adherence. The Environmental Mismatch Hypothesis proposes that natural environments may increase both engagement and performance of PA. Methodology Forty-seven healthy adults (16 females) completed a randomised, counterbalanced crossover trial. Participants undertook a 30-minute self-paced run in both a forest and an urban environment at a prescribed exertion level (rate of perceived exertion = 4/10). Performance (distance run, heart rate) and markers of intention to perform future PA (enjoyment, mood, short- and long-term intention) were assessed. Results Participants covered significantly greater distance in the forest condition (p = 0.036, Cohen’s dz = 0.2) with heart rate and RPE comparable to the urban setting. Forest-based exercise also elicited significantly greater enjoyment (p < 0.001, dz = 1.3), improved post-exercise mood (p < 0.001, dz = 0.7) and far greater intention to engage in future PA (short-term dz = 2.1; long-term dz = 2.0; both p < 0.001). Conclusions and implications Forest-based running was associated with improved performance, enjoyment, mood and motivation for future PA, relative to urban running, without an increase in physiological strain. These findings reveal that natural environments offer a promising and scalable approach to addressing physical inactivity and improving population health. Further research is required to determine the environmental drivers, the feasibility, accessibility and long-term effects across diverse and inactive populations.

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