Can running 30 minutes a day improve your mood, sleep, focus, and memory? Yes. Absolutely. Many recent studies have shown that running, by increasing blood flow and boosting levels of growth factors in your brain, can improve your mood, sleep, focus, and memory. Running is the only way we know of to increase the number of your brain cells (neurogenesis) in the memory center of your brain (hippocampus). Even walking one mile a day can reduce your risk of Alzheimer’s disease by 48%.