Running Down Depression
It is widely recognised that running has both physical and psychological benefits with the effects of 2 lockdowns causing isolation, depression, and health anxiety it is more important than ever to take care of your body and mind. so why not lace up your trainers and go for a run to experience the perks for yourself.
So how does running lead to better mental health?
The answer is rooted in the body's release of serotonin and endorphins, chemicals that are dispersed within the brain to lift your mood. Regular running at a moderate or high intensity does this and reduces anxiety as your head will be cleared of negative thoughts as you focus on putting one foot in front of another.
Running reduces anxiety and panic attacks because as you begin, the body adapts to deeper breathing and a faster pulse rate which has the added benefit of improving your cardiovascular fitness.
A study by Asics found that 82% of runners say that running has helped to clear their minds during the pandemic. Additionally, going for a run will enhance the ability to learn and sharpen memory. Also, regular running defends the brain from the adverse effects of ageing and improves sleep quality.
Improved sleep can be explained by the fact that 78% of those who run state that it helps them to feel more in control, which has been particularly important during the uncertainty of frequently changing health regulations and restrictions on our lives.
The distress which was rife during the pandemic, amplified by social isolation, has made society more prone to periods of low mood and depressive symptoms. As many have tragically lost loved ones or suffered from COVID themselves the pandemic has taken a toll on the nation’s mental wellness.
Running and exercise in general can help to ameliorate this impact as it helps to buffer the brain’s response to emotional and physical stress. A rise in anxiety and depression that has occurred as a result of the pandemic has been attributed to people’s fear of catching the illness which could last long after the virus has subsided.
The economic struggles that have subsumed the UK since the announcement of the first lockdown have placed pressure and worry among many employees as they feared being made redundant. The level of economic activity fell by 15.7% between the first and second quarter of last year causing many to have more spare time.
This circumstance that we have all found ourselves in over the last 18 months has 2 implications: more time to take up exercise but equally more time to worry about health and employment.
More than 42% of people surveyed in the US reported experiencing symptoms of depression and anxiety which tells us categorically that both the pandemic and its subsequent lockdowns have harmed mental health.
Therefore it is vital for the population to understand that they can use their increased free time to do running or other forms of exercise to improve their mental health.
The mood-lifting, anxiety-reducing effect of running can be largely attributed to the release of endocannabinoids in the bloodstream, which are biochemicals similar to cannabis but naturally produced in the body.
Unlike endorphins, endocannabinoids can cross the blood-brain barrier so that these neuromodulators promote short-term psycho-active effects like mood improvement and less anxiety.
An ideal, accessible way to start and maintain weekly runs is by going to your local parkrun. This is a free 5km timed run every Saturday for all running abilities. There is no need to worry if you’ve just started as it is a friendly, inclusive, and pressure-free event.
With many parkruns taking place across the UK there is no need to take long journies and every parkrun is home to an encouraging community of runners and volunteers.
For this reason, it is so much more than just a run – it gives you the opportunity to meet new like-minded people and have a sense of purpose with something to aim for each week. At many of the UK’s parkruns there are hundreds of runners attending of all levels of stamina and endurance, so you won’t feel inferior if you take it at a slower pace.
In addition, with so many volunteers to encourage you as you are running it is easy to keep motivation high and push your fitness to the next level. Within the park-run community, there are some incredibly inspiring stories of people with serious illnesses who use running to preserve their body’s functions.
For example, there was a man with Parkinson's disease, who ran in order to maintain his muscle strength although his neurological systems were degenerating. It is cases like these that show us that amazing things really are possible when you set your mind to them and should give you the inspiration you need to start running. Although progress will be gradual you will soon start to notice improvements in your endurance.
In order to start running, you will need to seek motivation. Apart from the mental health benefits, you should view running as a way to lower your risk of serious health problems like strokes. Music is a great way to motivate yourself before and while you are running.
Having your headphones in while running will allow you to run to the tempo of your playlist and will distract your mind from feelings of fatigue. It is also important to connect with other runners so that you can support each other and follow each other’s progress.
Parkrun is great for this as there are so many people who participate, many of whom are also looking to improve their mental health. Apps such as strava will allow you to track your running routes and easily follow what your friends have been doing. Another incentive to take up running is that it is very accessible because you do not need an expensive kit.
All you will need is a pair of trainers and leggings so the cost will be kept low. To experience the mental benefits of running you do not need to become competitive – just because you start does not mean that you must enter a race. This enables you to take it at your own pace and set yourself small achievable goals like a PB at parkrun.
Couch to 5k is a great app to get you started. It is a free app that you can download on your phone and takes you through an 8-week plan which involves gradually working towards running for 30 minutes. You can choose your coach who will take you through 3 interval sessions per week, starting with a very small amount of running before a rest period.
Opinions and Perspectives
Sometimes a bad run is still better than no run. Always feel better for trying.
The mental strength needed for running translates to other areas of life too.
Surprised by how quickly running became my go to stress relief. Cant imagine life without it now.
Running helped me break negative thought patterns. Its like a reset button for the mind.
Great article but should emphasize importance of proper warmup for mental preparation too.
Never thought Id say this but running became my therapy during lockdown.
The article could mention how running helps build resilience, both physical and mental.
Running helped me establish other healthy habits too. Everything just fell into place.
Anyone else feel like their stress tolerance improved after taking up running?
Miss the feeling of group runs during lockdown but solo running taught me to enjoy my own company.
The parkrun community helped me overcome social anxiety. Such a supportive environment.
Think its important to note that running isnt a cure-all for mental health. Professional help is still important.
Agree about music being motivational but sometimes I prefer running without it. Helps clear my head better.
Some days I cant run but walking gives similar benefits. Its about moving your body somehow.
Running in nature definitely amplifies the mental health benefits. City running just isnt the same.
The part about deep breathing helping with anxiety is so true. Running taught me proper breathing techniques.
Love how running gives me dedicated me time away from work stress.
Think the article should mention importance of rest days too. Mental benefits come from balanced training.
Running helped me cope with grief during the pandemic. Gave me time to process everything.
Started running to lose weight but stayed for the mental health benefits. Complete game changer.
The comparison between endorphins and endocannabinoids is fascinating. Really explains the science behind the feeling.
Anyone else notice their productivity improve after starting running? My work focus is so much better now.
The community aspect of running really surprised me. Never expected to make friends through it.
Interesting how running can help with learning and memory. Explains why I work better after morning runs.
Not everyone experiences that runners high though. Sometimes I just feel tired and sore.
The mental clarity after a run is amazing. Problems that seemed huge before suddenly become manageable.
Start small and stick to specific days. Having a schedule really helped me make it a habit.
Finding it hard to maintain consistency with running. Any tips for building a routine?
Love how running gives me a sense of achievement every time, no matter how short the distance.
The article makes great points about mental health but should mention proper form to prevent injury.
Running helps me process difficult emotions. Its like meditation in motion.
My doctor actually recommended running for my anxiety. Best advice I ever got.
That statistic about 82% of runners saying it cleared their minds during pandemic really reflects my experience.
Started running to help with pandemic anxiety and ended up discovering a whole new passion.
The fact that running requires minimal equipment makes it so accessible. Just need determination really.
I prefer swimming for my mental health but the principle is the same. Its about finding what works for you.
The social aspect of running groups really helped me during lockdown. Even with distancing, it felt less lonely.
Been struggling with depression for years and running has helped more than any medication I tried.
The sleep benefits are real. Used to toss and turn all night, now I sleep like a baby after my evening runs.
Absolutely! I started parkrun barely able to run and everyone was so supportive. They never leave anyone behind.
Would love to try parkrun but feel intimidated. Are they really welcoming to complete beginners?
Strava has been great for motivation. Seeing friends activities really pushes me to get out there.
My anxiety levels dropped significantly once I started running regularly. The article is spot on about that.
That story about the man with Parkinsons is incredibly inspiring. Really puts my excuses into perspective.
The pandemic really showed us how important exercise is for mental health. We took it for granted before.
Actually you can start with basic trainers from discount stores. I did that for months before investing in better ones.
Not everyone can afford proper running shoes though. Wish the article addressed the cost barrier more.
Been doing parkrun for 6 months now and my mental health has improved dramatically. Plus made some great friends!
The blood-brain barrier explanation about endocannabinoids vs endorphins is super interesting. Never knew that before.
The economic impact of lockdown definitely affected my mental health more than isolation. Running helped me cope with job uncertainty.
I love how the article mentions music as motivation. My running playlist keeps me going when I want to give up.
What about people who cant run? Seems a bit exclusive to focus only on running when there are other forms of exercise.
The part about running helping with sleep really resonates with me. Used to have terrible insomnia until I started running regularly.
Try setting small goals first. I started with just 5 minutes and worked my way up gradually. Now I run 5k three times a week!
Anyone else struggle with motivation? I know running helps but sometimes just getting out the door is the hardest part.
The statistics about depression during lockdown are scary. 42% is a massive number.
Its not just about the running though. Getting outside in nature plays a huge part in the mental health benefits too.
Parkrun has been an absolute lifesaver for me. The community aspect really helps combat that isolation feeling.
I tried Couch to 5K last month and had to stop because my knees couldn't take it. Any advice for beginners with joint issues?
The endocannabinoids explanation really helps me understand why I feel so good after running. Science is fascinating!
Interesting article but I actually found walking helped me more than running. Less impact on my joints and still got those mental health benefits.
I started running during the lockdowns and it honestly changed my life. The mental clarity I get after a good run is unmatched.