The 8 Key Benefits of Running For Mental Well-Being
Why run for mental health…?
Running in general can play a massive role in better well-being, with physical benefits being well-documented, it also has a amazing way of boosting mental health.
I am an advocate for introducing running into your daily routine as I did to help boost your mental well-being.
let me show you the 8 main benefits running has on your mental well-being (according to me) and how running regularly can positively benefit you.
With simple techniques that I used when I started running and improved my overall well-being when I was at my lowest point.
So, let us get into it…
Benefits of Running for Mental Well-Being
For years I struggled with my mental health, I had low moods, waking up in the morning with crippling anxiety every morning and the constant crushing feeling of depression.
I knew something had to change that is when I started to look at ways to help myself. I discovered how important exercise is for my mental well-being especially running.
Now I know as well as most how hard it can be to get yourself out the door for a run sometimes. When motivation is low, your mood is low, and the cold wintery nights coming in and it seems to be dark all the time. To name a few reasons.
However, that being said I can honestly say have never regretted going for a run and once you get started it is never as bad as you make it out to be.
I have put together a summary of what I think are the main benefits of running below and why.
- Reduces Stress – If you are someone who suffers from high stress levels running is a great way to reduce stress.
- Improves Mood (Runner’s High) – The rush that you get after a good run.
- Alleviates Symptoms of Depression – Running has been shown to increase chemicals in the brain usually low in people with depression.
- Enhances Mental Clarity and Focus – Improved blood flow to the brain, helping clear brain fog.
- Builds Resilience to Anxiety – Helps take your mind off any worries by keeping you in the moment.
- Promotes Better Sleep – Regular running helps regulate sleep patterns.
- Boosts Confidence and Self-Esteem – Achieving running goals helps build confidence and self-worth.
- Creates a Sense of Community – Joining a run club or community to meet like-minded people.
The Science Behind Running For Mental Well-Being
I am sure most have heard at some point that running or exercise in general is great for your mental health, however, how many people know how…?
Now I do not want to make this post too technical however I do think that a little bit of understanding of the science is a good idea.
So, if you’re ready I will explain a little bit about the science of what I think are the most important benefits running has on mental well-being.
Runners High
If you have been around the running community for a while you will have undoubtedly heard the phrase ‘runner high’, it is that feeling you get after a good run of calm euphoria.
Endorphins are chemicals that are released into the bloodstream and are commonly thought of as the driving force behind the feeling of calm after exercise known as ‘runners high’.
Research has shown that endorphins may help with reducing pain in the muscles during exercise but are unlikely to be the reason behind the feeling of runners-high as they cannot pass through the blood-brain barrier.
It may have more to do with the release of another chemical ‘endocannabinoids’, which are biochemical chemicals produced in the body that affect the nervous system in a similar way cannabis does.
When the endocannabinoids are released and attached to receptors in the brain feelings of euphoria flood the body in a similar way to cannabis and this is where the calm or high comes from.
Stress Relief
During high-stress situations, the body enters the ‘fight or flight’ response where hormones such as adrenaline and cortisol are released allowing the body to react quickly when in danger.
In short burst cortisol is beneficial, it helps to suppress inflammation, and reduce blood sugar and blood pressure, so where is the bad then…? (Link)
When a person is subjected to high levels of stress for long periods (chronic stress), there are high levels of cortisol in the bloodstream that can have the opposite effect to what is listed above.
However, running has been shown to help reduce the levels of stress hormones in the body, making it a great way to reduce stress.
Running For Meditation
For me running has not always been enjoyable, however now if I do not hit the runs I have planned for the week it has a massive impact on my stress levels and mental health.
I think the rhythmic, and repetitive motion of running is like a form of meditation for many people helping to unwind the mind after a stressful day at work.
It has certainly become that for me and helps me clear my mind after a stressful day or situation, I always feel better after a run.
So, if you are someone who is struggling with a stressful job, or a busy life at home with kids I would strongly recommend you get a pair of running shoes and get out for a jog.
Running for Depression and Anxiety
If you are someone who struggles with anxiety or depression running has been shown to help reduce symptoms over time.
It has been confirmed in clinical trials that endurance athletes have successfully treated anxiety and depression disorders with running. (link)
Regular aerobic exercise such as running boosts serotonin, dopamine and norepinephrine levels, chemicals that are usually low in people who are dealing with depression and are linked to happiness and emotional stability.
Running especially if you are running for a long time (anything over an hour) has been shown to reduce levels of tension and increase your body’s resistance to the physical and mental effects of anxiety, creating a sense of calm.
Anxiety is thought of worrying about what has not happened, running forces you to be in the moment as you cannot think of anything else other than getting through helping to reduce the symptoms of anxiety.
I am not a doctor and cannot speak for everyone who is struggling with anxiety or depression or maybe both, however, I can speak from experience and my anxiety and moods were improved once I started back on my journey of regular exercise especially running.
Building Self-Confidence Through Running
As well as the benefits listed above that directly affect the mental well-being of a person other indirect benefits come with running and exercise such as:
- Self-image, now this is maybe a bit vain however most people are vain in some way. Running with aid you in losing weight and getting into better shape, this will in turn boost your confidence and make you feel better about yourself.
- Naturally when you start running you will be setting goals whether that is speed or distance, achieving these goals will help to improve your self-esteem and build a sense of achievement.
- Overcoming physical challenges such as dealing with an injury or niggle during your training helps you to build resilience and proves to yourself how strong you are physically and mentally.
- Tracking progress over time and looking back on where you have come from helps, whether that is the pace you are running at or the distance that you are now able to run creates a sense of accomplishment.
There are many more benefits that I could rabble on about, but you will end up bored of me.
How to Get Started Safely
If you have been running for a while then this section might not be of interest to you, however, if you are brand new to running then stick around and I will give you some tips to get started.
Start Small
If you have never run before then there is no point in putting on a pair of running trainers and trying to smash out a half marathon, that is not going to go well for you.
I wouldn’t even advise you to set a distance when starting, you will just end up disheartened, remember running is hard and people train their whole lives to get to where they are.
What I suggest is starting with running a short time stopping and then starting again such as 1 minute on and 1 minute off for 15 mins and gradually building up the length of runs and decreasing the rest periods, you will find you will be running 5k before you know it.
There are also good apps such as the Couch to 5K app that guides you to your first 5k in a similar fashion.
Rest and Recover
Do not run every day, you may feel like you want to or that your body is feeling up for it, but your body needs to recover, especially if you are not used to running or exercising.
If you push your body too hard you will end up fatigued, this may affect other parts of your life, it will also make you susceptible to picking up an injury and that will set your progress back by weeks or even months this may end up having a negative effect on your mental wellbeing, I know it does with me when I have picked up injuries in the past.
I suggest setting a target of 3 runs per week, with at least a day in between running days, if you can try and fit in some supplementary stretching, it doesn’t need to be anything fancy, search 10-minute running stretch on YouTube and away you go.
Stay Consistent
Something I have realised over the last year is the power of consistency!
Consistency is key with anything that you start, it may feel at times that you are not making progress but stick with it and celebrate your small wins.
Be patient and do not compare yourself to others, unless you are competing in competitions it is you against you, you are on your own journey and other people’s progress is none of your business.
Join a Run Club
Joining a run club is a great way to become part of a community and get yourself around like-minded people.
If you find yourself a community of like-minded people there is always someone there to hold you accountable, there is always support there when you need it and seeing people in the community progress will help inspire you to be the best you can be.
I am personally part of a community, and it was the best thing that I have ever done, it pushed my fitness to the next level, and I am at the fittest I have ever been.
I would strongly advise anyone who is just starting to join a run club or community.
Another great way to get involved with running is to attend your local park run, they are usually on a Saturday morning, relaxed and will get you used to running with a lot of people.
You Made It
So…
I hope if you have made it this far you have taken something away from above.
I think I have shown how incredible running can be as a tool to help boost mental health, I am not going to sit here and say that it is the be-all and end-all and the miracle cure for all of life’s problems,
However, if used correctly along with other lifestyle changes I feel like it can make a massive difference in people’s lives and help people to live happier lives.
Are you willing to give it a try?
Let me know in the comments below or contact me directly through the contact me page.