Running as stimming: Finding flow, freedom, and self-regulation through movement

The rhythmic pounding of my feet against the ground, the consistent swinging of my arms, and the freedom of movement create a space where all the noise in my brain goes quiet. It is a total release. As feelings build up in my brain with no real exit, they eventually start to overflow. Running serves as the outlet, helping me process emotions and thoughts without the need to speak them aloud. With each step, my mind shifts into a rhythmic movement, leading to what’s known as flow state. A place where you are completely absorbed in the moment. It is a sensation similar to stimming: movement becomes effortless, and feel-good hormones flow freely, creating a feeling of floating. 

Stimming is a form of repetitive body movement or behaviour, such as body rocking or making noises. Many of us on the autism spectrum engage in stimming on a daily basis as a way to regulate emotions, manage sensory input, or express excitement or distress. For me, running is one of the only times I don’t feel on edge. I don’t need to click my nails or tap my foot to self-regulate, because running ticks that box.

Many autistic people learn early on to hide or mask these behaviours to “fit in" and avoid drawing attention to the differences in our brains. Instead, we might substitute hand-flapping with discreet finger-picking. Even if we’re not stimming outwardly, the urge to self-regulate never disappears, and the cost of holding it back is high, as it results in anxiety, stress, and burnout. For a lot of us, being alone becomes the only time we feel like we don’t have to pretend or hold anything in. Initially, this is a relief, but over time, it becomes extremely isolating.

By hiding the behaviours that help us cope, we end up doing ourselves a disservice. But it’s not as easy as just deciding to stop. Many of us have been doing it for so long that it has become a form of autopilot, and unlearning it doesn’t happen overnight. It starts with being in spaces where we feel safe enough to stim without being watched like we’re doing something wrong.

Many autistic or neurodivergent people don’t move consistently - not because we don’t want to, but because certain forms of exercise can feel overwhelming. An open plan gym, group classes, team sports, and socialising can be a lot to navigate when you’re autistic. If you relate to this, try running. Start small. Try five minutes somewhere familiar, alone or with someone in your close circle. You don’t need a watch, a plan, or any structure; it just needs to be on your terms. It might surprise you how different it feels when you’re moving to restore balance and calm. Running as a form of stimming might become your why, and it could be the reason movement starts to make sense. You might find a kind of joy there, that’s just for you.

Lara Sullivan is an autistic runner and advocate for neurodivergent inclusion in sport. She shares her journey openly to raise awareness, reduce stigma, and inspire others to find empowerment through movement. You can follow her journey on TikTok.