Running and Mental Health

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In last week’s blog we looked into the physical benefits of running and how it has a positive effect on your heart, lungs, muscles, bones and joints. Today we are going to find out more about the impact that running has on mental health and the benefits associated with this form of activity.

When you run, endorphins and serotonin (chemicals in your brain which improve your mood) are released in to your blood stream. These "feel good" neurotransmitters elevate mood during and after a run. Running regularly at a moderate or vigorous level can improve your mental health, in fact, a year-long 2017 study by England Athletics of over 13,000 people across England has revealed that 74% of runners have experienced an improvement in their mental health and wellbeing from running. Nearly 90% of those runners say that their happiness has increased as a direct result of running in a group – citing new friendships and motivation as the key reasons. Some studies have also shown that regular running can have the same effects as medication in relieving symptoms of anxiety and depression. Running is encouraged during therapy and recovery to alleviate some symptoms of mental illness.  

Besides the chemical changes which happen in our body when we run, there are other factors which also play a part in improving how we feel:

Fresh Air

I’m sure you will recognise how great the feeling of breathing in fresh air is. It feels good and it does wonders for our brain. Oxygen is essential in maintaining healthy brain function, growth and healing and the brain is extremely sensitive to decreases in oxygen levels. Therefore when a person goes for a run outside “getting to breathe fresh outdoor air actually improves brain function and concentration, especially if a person is cooped up in an office most of the day” (Advancedneuropathy.com, 2020). We would suggest taking some time out of the office during breaks to help improve work performance.

Increased Vitamin D

Running can help boost our levels of Vitamin D (which our bodies absorb most effectively from the sun’s rays) and which we can often lack, particularly in winter months. Vitamin D is vital for a number of our daily functions, so the more running outside we do the more exposure we’ll have to the sun’s rays.

Stress Reduction

Half an hour away from the desk, moving the body in the fresh air and taking in our surroundings has been shown to help calm our minds. “Scientists have discovered physiological evidence that suggests spending time in nature reduces stress, such as observed lowered heart rates and less time spent thinking about problems and/or insecurities” (Advancedneuropathy.com, 2020).

Sleep

Running has been shown to help you set a normal sleep schedule. The chemicals released during and after running relax your body and encourage deep sleeping. Having a regular sleep schedule is good for your brain and improves your mental health.

When grouped together, all of these factors show how mentally beneficial running is and it should give us all the nudge to get those trainers on and head out the door for a run, no matter the speed, distance or duration.