By Dr Rebecca Robinson, Consultant in Sport and Exercise Medicine
Running is a physical activity that can have a direct benefit on our mental health. From chemical effects on the brain to the benefits of exercising with others, here are five mental health benefits that come with lacing up your shoes.
1. Reducing anxiety and stress- It’s chemical
Running releases peptide hormones called endorphins that can increase a sense of well-being and reduce pain sensitivity during activity. After a run, the body releases endocannabinoids biochemical substance similar to cannabis, which can reduce stress and generate a feeling of calm. Whilst many people have head of a ‘runner’s high,’ the chemicals more often lead to a feeling of calm which can counteract anxiety and help mental focus in a similar way to meditation for some people.
2. Boost your brainpower
Studies have shown that running can improve executive function – the ability to make high-level decisions. Repeated sprint training was shown to help adolescents focus attention and problem-solve https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4929070/.
Even though running is a simple, linear activity, it can increase our neuroplasticity: the ability of the brain and nervous system to switch up between tasks. Some of these effects are thought to be due to increased oxygen intake and some may represent the effect of exercise upon the modifiable parts of our genetic make-up https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5705447/.
Regular exercisers appear to have a larger volume hippocampus-the part of the brain associated with memory and learning.
3. Protecting your brain
Research suggests that running regularly may have a neuroprotective effect – influencing the growth of nervous system cells (neurotrophic effects) and brain blood flow (including angiogenesis) Current evidence is mainly in animal studies, but research has developed as far as to suggest exercise can both reduce the risk of neurodegenerative conditions including Alzheimer’s and Parkinson’s disease, and also slow their progression.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4507374/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6296262/
4. Running in nature
Outdoor running in natural spaces can harness dual benefits -those of the exercise and also the those of the natural world around us. Time in nature independently improves wellbeing, emotional control and sleep.
It’s important that people can access safe, green spaces to optimise their wellbeing. Just a little time outside each day can help to bring the benefits into our everyday lives that can otherwise remain sedentary and based indoors.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8125471/
5. It’s better together
Running with others reduces loneliness and social isolation mutually. Running together whether with one run-buddy or a club can increase motivation, keeping you accountable to turn up for that run, and enhances our ability to support each other’s goals. Many runners give back to their running community by volunteering at events such as Parkrun, or by coaching others.
Article written by: Dr Rebecca Robinson
Dr Rebecca Robinson is a consultant in Sport and Exercise Medicine, treating runners at all levels, with special interest in running injuries, female athlete health and helping athletes overcome relative energy deficiency (RED-S) and overtraining – practicing at Marylebone Health Group London and Orthteam Manchester.
She is a keen runner and has represented GB in the marathon and mountain running.