Does running help with anxiety
8 Health Benefits of Running for the Body and Mind
You hit the pavement to improve your cardiovascular health, build muscle, and on occasion, to make up for that extra slice of chocolate cake. But did you know that while you're taking care of your body, you're also taking care of your mind?
Runners have touted the great feeling of a runner's high for years. As you begin to run, your heart starts pumping harder and pushing blood through your body at a faster rate. Your respiratory system starts working harder and you mentally prepare yourself for vigorous exercise. As you continue to push yourself to go harder and faster, your body starts releasing endorphins. These hormones act as a stimulant in the body, resulting in what many call a "natural high".
While experiencing a runner's high is one of the best ways to feel happy and relaxed, running and other forms of vigorous exercise actually provide a number of mental health benefits:
Stress Management
Running can control stress and boost the body's ability to deal with existing mental tension. Exercise also increases concentrations of norepinephrine, a chemical that helps moderate the brain's response to stress.
Vitamin D
Taking your run outside on a sunny day helps your body produce vitamin D, a nutrient that can lessen your likelihood of experiencing depressive symptoms.
Prevention of Cognitive Decline
While running doesn't "cure" Alzheimer's, it may help boost the brain's ability to minimize and slow cognitive decline that begins after age 45. Working out, especially between age 25 and 45, boosts the chemicals in the brain that support and prevents degeneration of the hippocampus, an important part of the brain for memory and learning.
Calmer State of Mind
The chemicals released during and after running can help people experiencing anxiety feel calmer. Whether you're hopping on a treadmill, track, trail, or sidewalk, getting your body moving is a healthy way of coping with tough times.
Brainpower Boost
Cardiovascular exercise can create new brain cells and improve overall brain performance.
A tough run increases levels of a brain-derived protein in the body, believed to help with decision-making, higher thinking, and learning.
Help with Sleep
For some, a moderate run can be the equivalent of a sleeping pill, even for people with insomnia. Moving around five to six hours before bedtime raises the body's core temperature. When the body temp drops back to normal a few hours later, it signals the body that it's time to sleep.
Increased Productivity
Feeling unmotivated? The solution might be just a short run away. Research shows that workers who take time for exercise on a regular basis are more productive and have more energy than peers who are less active. While busy schedules can make it tough to squeeze in a gym session in the middle of the day, some experts believe that midday is the ideal time for a workout due to the body's circadian rhythms.
Greater Creativity
A heart-pumping run can boost creativity for up to two hours afterwards.
Rather than staring at the blank page waiting for an exceptional idea to fall from the sky, get those legs moving and refresh your body and brain at the same time.
So the next time you’re struggling to get out of bed for your morning run or thinking about skipping the gym, remember all the benefits you'll enjoy—head to toe.
How Running Can Help Reduce Stress and Ease Anxiety and Depression
Written by WebMD Editorial Contributors
In this Article
- Benefits of Running
- Running Tips
- Limits of Running as a Mood Booster
Physical exercise has many health benefits. When you exercise and run, endorphins and serotonin are released in your body -- chemicals in your brain that improve your mood. Running regularly at a moderate or vigorous level can improve your mental health. Running also improves your memory and ability to learn.
Running outside has other benefits, like lessening feelings of loneliness and isolation.
Running can reduce stress, depression, and anxiety. It can also improve your sleep habits.
Benefits of Running
Running regularly can provide consistent boosts to your overall feelings of happiness. Running can be a method of making your body and mind feel better. Running has the following effects on your mental health:
Reduces stress. After your run, endocannabinoids are released in your body, which is a biochemical substance similar to cannabis. This naturally produced chemical in your body floods your bloodstream and moves into the brain. This provides short-term feelings of reduced stress and calm.
Boosts your mood. Running reduces anxiety and depression. When you run, blood circulation to the brain is increased and the part of your brain that responds to stress and improves your mood is affected. This causes a change that temporarily improves your reaction to stressful situations.
Helps you recover from mental health issues.
Some studies show 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.
Improves sleep. Running has been shown to help you set a normal sleep schedule. 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.
Running for just 50 minutes each week at a moderate pace can lower your risk of heart disease. It’s healthier for your mind and body to run a little each week.
Running Tips
A lot of people struggle to set a running routine or don't feel motivated to run. The most important thing for your mental health is to get moving as much as you can.
Move for at least 30 minutes. Get moving 3 to 5 times a week. Start small and set daily goals.
Consistency is better than having a perfect run or going long distances. Making sure you are running regularly is the most important for improving your mental health.
Get an exercise buddy. Finding a friend to run with you will help keep you both accountable to your running schedule. This person can be a friend, partner, or colleague. They can also keep you company on your runs.
Give yourself time. It takes time to start and keep up with a running routine. You may not always have a great run, but you shouldn’t be discouraged. If you weren’t physically active before, it could take 4 to 8 weeks to feel like you can run comfortably.
Be gentle with yourself and your body. You know your body best, so be mindful of how you're feeling. If running makes you feel stressed, another form of movement for a while or slow down your runs.
Limits of Running as a Mood Booster
Because running makes you feel good, you may want to run without breaks.
However, your body needs time to rest. If you don’t let your body heal in between runs, you could be prone to strains or sprains in your legs and feet.
Running too much can hurt your physical and mental health. You don’t want to overwork your body. It’s best to spend at least a quarter of the time you’re working out at a low-intensity level. If you feel your body straining, try jogging or a brisk walk. Even taking a break from running and doing another activity like biking instead can help.
Pushing yourself to your physical limits can harm your mental health. Active rest can be beneficial for your body and mind. You don’t want to be consumed with running. Mindful resting will help your body long-term.
How running helps fight stress and depression
“That day, for no reason at all, I decided to run a little. I ran until the road ended, and then I thought - why not cross the city, the county, and then the whole state? .. To move forward, you must leave the past behind.
That's probably why I ran."
Three years, two months, 14 days and 16 hours. That's how long it took Forrest Gump to survive everything that happened to him with the help of running. Of course, this is a work of art. However, practice confirms that training is really effective in combating stress.
What "dose" of exercise can give a therapeutic effect and how exactly running helps to unload the head, we learn from the athletes themselves.
The effectiveness of running in depression and other disorders
Forrest Gump intuitively understood that he would help him in difficult times. Today, with the advent of positron emission and magnetic resonance imaging, scientists have managed to explain these sensations. Numerous studies have proven that moderate activity is the path not only to physical but also to mental health.
Running reduces stress levels, pain sensitivity, aggressiveness and noticeably improves mood up to a feeling of euphoria - and this is not a joke, but a kind of metaphor for the complex chain of chemical reactions in the runner's head.
“Emotional uplift is a consequence of an increase in the amount of endorphins in the blood and brain. Peptide molecules act on opioid receptors in the prefrontal and limbic structures. The former are responsible for the general attitude and subjective picture of the world, the latter for the mood. Endocannabinoids are also involved in this complex process. These peptides evoke a feeling of pleasure in a person in the same limbic system that controls our emotions,” says Pavel Nikitin, a researcher at Sechenov University.
Read more on the topic: Runner's euphoria: why we get high from running
Mentioned brain structures are most damaged during depression, therefore, running can be an excellent help in the treatment of this condition. “In addition to the endorphin hypothesis, there is another mechanism for the impact of training on mental health: any cyclical load during which you are completely immersed in the process will have meditative properties.
Similarly, drawing or playing musical instruments, that is, any addictive action, works.
Also, against the background of the load, the stress mechanism will be formed. The nervous system will switch to mode hit and run . Roughly speaking, instead of your problems, you will be carried away by the thought of finishing the workout, ”comments a rehabilitation specialist, sports medicine doctor Artur Shepelev.
These conclusions are illustrated by the many examples of people who have been helped by cyclic sports to feel the taste of life again. One of them is Marine Corps Sergeant Mike Ergo, who coped with post-traumatic stress disorder thanks to triathlon. “When you expose your body to heavy physical exertion, overcome them, allowing yourself to be in the moment and let go of anxieties, you develop resilience,” comments Ergo.
But such an intricate process of finding peace in the soul through pain is not accessible to everyone. Ironman is a serious challenge that requires proper preparation.
Read also: Running and meditation: how to train not only the body, but also the brain at the same time
How to choose a safe “dose”
Of course, it is much easier for a former military man to enter such a complex sport as triathlon than for an office worker. The latter must understand that excessive training will not only not help, but will also harm your well-being. Anyone who is under stress for a long time gets used to the constant tension of the muscles. By “imposing” an even greater load on a spasmodic body, it is easy to miss body signals and cause injury.
Another problem can lead to injury - the so-called sports escapism, when fanatical training becomes something like an ostrich's head in the sand.
The phenomenon of escapism through physical activity has been studied for decades. “The reason for the modern appeal of sport is that it provides a brief, intoxicating respite from the complexities and confusion of everyday life,” writes American scholar Jeffrey O.
Segrave in a twenty-year-old paper. “Unlike reality, sport offers a world of operational clarity – clarity of purpose, action, outcome and, to a large extent, ethics.”
It would seem that exercise is the healthiest way to take time out and forget a little. But modern Norwegian research suggests that it is far from being good for everyone.
As a result of a survey of 207 respondents, it turned out that the reasons for which they train are conventionally divided into two groups. People from the first category enjoyed the exercises and went home happy and cheerful. The second group increased training volumes to suppress negative emotions, and subsequently was more prone to negative feelings - the participants were tormented by guilt and shame for the time spent on physical effort, which could have been spent on improving their lives.
At the same time, there are enough stories when people, having found themselves in a new community, on the contrary, managed to solve their difficulties - they found a new job, got rid of bad habits, started a family and friends.
It is important for everyone to know when to stop. After all, the opposite extreme is irregular loads. For obvious reasons, one should not expect a healing effect from them either. A professional trainer, a running group or a training plan in the application will help determine the golden mean - fortunately, today there are options for people with different abilities.
Don't forget to recover and don't expect instant changes, just know that they will happen. And lest you doubt it, several amateur runners agreed to share their experience with the readers of Marathon Runner.
Personal experience of runners
Dmitry Ponomarev, Deputy Director for Research, Institute of Microwave Semiconductor Electronics named after V.G. Mokerova of the Russian Academy of Sciences:
“In my opinion, you should not devote yourself completely to only one thing. It is important to change the focus - to dilute the mental work with the physical, otherwise you will burn out.
To avoid "woe from the mind", I chose running. During training, the right thoughts and good mood always come to the place of stress and neurosis. This is not a remedy for all diseases, but judging by my experience, I can say for sure: running really helps to get out of a depressive state and has a positive effect on stress resistance in the future - but only if it is regular and moderate.
I think running at a pace of 3:20 min/km will aggravate the stress even more.”
Elena Kremezon, mother of many children:
“Once, ten years ago, I had a run. At that time, I was covered with a wave of despair and hopelessness. I put on sneakers, some pants, a stretched T-shirt and left, or rather, ran into the forest.
It was a feeling similar to the first falling in love. I ran three times a day: at 6:00 am before work, at 12:00 pm during my lunch break, and at 7:00 pm after work. Thanks to this, I forgot what stress is, hopeless situations no longer seemed like such, and I experienced “despair” only in those moments when I gave 10 thousand for new sneakers.
Over time, yoga has been added to the training. I gave birth to a second and then a third child. But this did not force running out of my life, on the contrary, the relationship with him moved to a new level. They became adults, so to speak.
Now this is a kind of meditation for me, an opportunity to disconnect from daily everyday problems and fuss. The opportunity to be alone with yourself, alone with emptiness - only inhale and exhale, only move forward.
Vladimir Avetisyan, Deputy Director of the State Museum of Oriental Art:
“For me, running is one of the best stress relievers. I know for sure that during a run no one will pull me anywhere, for this I try to either leave the phone at home or put it into airplane mode. There are always enough people who want to discuss work, but I clearly know that the time of the run belongs only to me.
While I'm running, the flow of thoughts in my head slows down significantly, it becomes possible to look at problems in a completely different way or just relax.
Running is an opportunity to turn off all the background noise, which for me personally is the main part of the stress.
In addition, pleasant fatigue after a workout helps to fall asleep better, and problems with sleep are another stress.”
Maria Kudri, model, art director:
“Usually I run when I'm out of town and can't go to the gym. But I really love cardio, because if you run technically correctly, then there will be no injuries. Such loads relax and at the same time give strength, increase stress resistance, and it’s also good for the figure - which is not in last place for my profession.
Yana Baskakova, IT specialist in the oil and gas sector:
“In the conditions of forced isolation, we all experienced additional stress from a sharp decline in physical activity and the inability to do things that were familiar and necessary for the body, which previously seemed like a routine. I realized that it was time to do something, and the only way out was running, although I had never considered this sport for myself before, going to a fitness club was quite enough.
It was a revelation for me when during my first run I felt - without exaggeration - euphoria! I’m not talking about the physical aspects now - of course, the first few runs were hard, the legs didn’t understand why they were doing all this, they were out of breath, etc. But the amazing lightness, a clear head, the absence of “heavy” thoughts and a decadent mood are more than paid for a couple of calluses and fatigue.
After sitting in the apartment and constant "horror stories" from the media, what a joy it was to see the park, greenery, hear the birds singing, feel the fresh breeze and, most importantly, freedom! I wasn't looking to burn a record number of calories, run a very long distance - I was running towards emotional balance, calmness and a sense of happiness.
And until now, despite the return to the usual rhythm of life and access to all the benefits of a fitness club, running remains the most powerful anti-stress for me. If possible, I strongly advise you to periodically run at a comfortable pace - the result in the form of endorphins and emotional recovery will be guaranteed!
Conclusions
So, summing up the above, let's once again list the main bonuses of regular running training:
- To reduce stress and sensitivity to muscle pain, our own reward system is activated in the brain - endorphins and endocannabinoids are produced.
- People with symptoms of depression find it difficult to focus on one thing. Exercise helps develop concentration and other cognitive functions, including memory, decision-making speed and learning efficiency. As a form of secular meditation, running plunges you into a state of "here and now" - which is extremely difficult for a modern person to achieve.
- Overcoming ourselves and going out for short but regular runs, we learn to achieve goals and fight negative attitudes.
- Despite the fact that a number of Western scientists warn about sports escapism, a reasonable attitude to stress, on the contrary, leads to socialization. Being part of a large community in the world of gadgets and telecommuting is invaluable for the psyche.
- Running gives us physical health and with it less reason to worry.
Aristotle's phrase that “life is movement” has come down to us through millennia. Today, this instinctive knowledge is scientifically substantiated.
But even this does not save mankind from all sorts of ailments: modern goods and the economy of forces inherent in us by evolution are doing their job.
What if you don't use training like a pill - only at the moment when something has already gone wrong? Instead, take your physical and mental health into your own hands and make running a part of your daily routine, akin to brushing your teeth. Such a habit will be an excellent prevention of depressive conditions and save health.
Read more: 7 tips to keep your passion for running
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Running against stress - RUN365.RU
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Sports have a huge impact on both physical and mental health. During exercise, our body produces endorphins and serotonin. These are chemicals in the brain that improve mood. So regular moderate-to-high-intensity running can actually improve your mental health. What's more, running also improves memory and learning ability.
There are other benefits to running outdoors, such as reducing feelings of loneliness and isolation, as well as reducing the effects of stress, depression and anxiety. Jogging has a beneficial effect even on sleep patterns.
The Benefits of Running
Regular running can keep you feeling high and overall happy. Running literally makes your body and mind feel better, with the following effects on your mental health:
Stress reduction. After running, your body releases endocannabinoids, which are a biochemical that has an effect similar to that of cannabis.
This chemical, produced in your body, naturally travels through the bloodstream and reaches the brain, providing a short-term sensation of stress reduction and a sense of well-being.
Improves mood. Running reduces feelings of anxiety and depression. When you run, blood circulation to your brain increases, and this affects the part of your brain that responds to stress, which improves your mood. These changes temporarily improve your response to stressful situations.
Helps to recover from mental health problems. Some research suggests that regular running may have a similar effect to drugs that relieve symptoms of anxiety and depression. Therefore, running is recommended during therapy or recovery.
Improves sleep. Running has been proven to help restore a normal sleep schedule. The chemicals released during and after running relax the body and promote sound sleep. And as everyone knows, a regular sleep schedule is good for the brain and mental health.
Even 50 minutes of running every week at a moderate pace reduces the risk of heart disease. That's why it's so important to run a little each week.
Running Tips
Many people fail to make running a habit because they don't feel motivated. But the most important thing for your mental health is to move as much as possible.
1) Try to do something active 3-4 times a week for at least 30 minutes. Start small and set daily goals. Consistency is more important than perfect technique or distance. Make sure you run regularly, it's much more important to improve your mental health.
2) Find a like-minded person. Find a friend to run with you and it will help both of you keep track of your running schedule. Such a partner can be found among friends, partners or colleagues.
3) Give yourself time to make running a part of your routine. Don't be discouraged if you don't see results right away. If you haven't been physically active before, it can take 4 to 8 weeks before you feel comfortable running.
