A healthy body is a necessary condition for happiness and growth. Good physical and mental health improves our ability to carry out day-to-day activities efficiently. The topic of mental health has emerged as one of the most pressing worldwide concerns. While various strategies exist to keep mental health in check, engaging in physical activity is commonly advised. One such form of aerobic exercise is running. Under physical health, running improves cardiovascular health, helps in weight management, strengthens muscles and increases bone density which contributes to overall physical well-being.
Read More: Understanding the Crucial Bond Between Mental and Physical Health
But do you know the miraculous benefits of running, especially for mental health? The following points can help you understand some of the scientific benefits of running for mental health-
Helps in Stress Management
It can be a great tool for stress management due to its ability to trigger the release of endorphins, the brain’s natural pain relievers. This rush of feel-good hormones helps release stress and promote a sense of well-being. Additionally, engaging in regular running sessions reduces levels of stress hormones like cortisol and adrenaline, further mitigating the physical and mental effects of stress. As a cathartic outlet for emotions, running provides a healthy way to cope with stress while simultaneously improving physical fitness.
According to Clinical Psychologist, Dr. Monica Sharma, “when you experience stress, your body releases the hormone called cortisol. The stress hormone. It increases blood pressure and heart rate, suppresses your immune system, and raises your blood sugar level. In short-term bursts, cortisol is not necessarily a bad thing; it helps you deal with stressful situations and can be useful for boosting physical performance.”
She further explains, “However, chronically elevated cortisol levels are linked to an increased risk of hypertension, cardiovascular disease, and depression. Aerobic exercises, like running, use up excess adrenaline in the bloodstream, helping to reduce the production of cortisol and improve recovery after stressful events. This can help improve your ability to cope with stress in general over time. Physical activity may help bump up the production of your brain’s feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner’s high, any aerobic activity, such as a rousing game of tennis or a nature hike, can contribute to this same feeling. Exercising is one of the best things you can do to help prevent getting sick.”
Improves Sleep
It regulates the sleep-wake cycle and promotes deeper, more restorative rest. One of the studies found that regular running improved sleep and psychological functioning in the participants (Kalak et al., 2012).
Physical exertion during running helps to reduce feelings of stress and anxiety, allowing the body to relax more effectively when it’s time to sleep. It is quite natural for the post-exercise drop in body temperature after running to signal the body that it’s time for rest, which also improves the quality of sleep.
Moreover, regular exercise, including running, increases the production of serotonin, a neurotransmitter that regulates mood and promotes relaxation, thus helping in falling asleep faster and achieving better sleep quality.
Talking about this, Dr. Monica mentions, “Running may lessen anxiety and depression in some people. It won’t make depression disappear overnight, but it could help you manage the symptoms. Some studies suggest regular running can have the same effects as medication in relieving symptoms of anxiety and depression. Running and other cardiovascular exercises help create new brain cells. This can lead to improved brain performance in some people. according to some studies running may help you set a normal sleep schedule, chemicals released during and after running relax your body and encourage deep sleeping.”
Read More: 15 proven Tips for Better Sleep Hygiene
Aids Creativity
It stimulates creativity through various mechanisms. Several studies have found a positive correlation between aerobic exercises (like running) and creativity. The rhythmic and repetitive nature of running can induce a meditative state, clearing the cluttered mind and allowing space for creative ideas to flow. Additionally, running increases blood flow to the brain, delivering oxygen and nutrients that enhance cognitive function, including creativity.
The release of endorphins during running also uplifts mood and reduces stress, creating a conducive environment for creative thinking. The uninterrupted time during a run provides an opportunity for reflection and introspection, which can spark innovative thoughts and solutions.
Running As A Means of Escape
It offers an escape route from the stressors and pressures of everyday life. The solitude and freedom of running gives a space where individuals can not only release tension, but also process their emotions, and find solace in the simplicity of movement. As humans, we tend to escape from our feelings, and activities like running often give us a chance to do so! Facing reality is undeniably important, but sometimes, just sometimes, escaping is equally important to restore emotional balance.
Prevents Cognitive Decline
Cognitive decline is characterised by a reduction in mental abilities such as memory, attention, reasoning, and problem-solving skills. This can occur due to age or health-related factors. It has been proven to prevent cognitive decline by promoting increased blood flow to the brain, stimulating neuroplasticity, reducing the risk of chronic diseases linked to cognitive decline, decreasing inflammation improving mood and reducing stress. These combined effects contribute to maintaining cognitive functions and reducing the risk of neurodegenerative diseases such as dementia.
Speaking over this, Dr. Monica says, “Having a regular sleep schedule is good for your brain and may improve your mental health. Running for just 50 minutes each week at a moderate pace can lower your risk of heart disease. When you hit the road to jog, you build muscle, improve your heart health, and take care of your brain. This could all help you feel better mentally and have a sense of accomplishment. 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 and could improve your physical and mental response to stressful situations.”
Running Let Us Live Longer
In general, runners have a 25%-40% lower risk of premature death and live around three years longer than non-runners. According to recent studies, running can help an individual live up to three years longer. Even five to ten minutes of slow-paced exercise each day significantly reduces the risk of heart attacks, strokes, and death. The benefits of running extend to reducing the chances of cancer and neurologic diseases like Alzheimer‘s and Parkinson‘s. The ideal amount of running for longevity appears to be about 4.5 hours per week. Other physical activities also have some advantages, but running appears to result in the most substantial improvement in cardiorespiratory fitness, which is essential for a longer life.
Read More: Regular Walk Can Help to Beat Alzheimer’s: Research
Builds Social Connections
It can let individuals build social connections by forming a community through group runs, races and online platforms. These interactions provide support and encouragement, thus promoting a sense of belonging and companionship. Social connections are crucial for mental health as they offer emotional support, and reduce feelings of loneliness and isolation.
Studies show that individuals with strong social ties are less likely to experience mental health issues such as depression and anxiety. Therefore, cultivating social connections through running can significantly contribute to positive mental health outcomes.
According to a consultant clinical psychologist, Dr. Shruti Modi, “There are two things. One is when you’re running, there are endorphins released in the body, which as an effect makes you feel good. Secondly, when you add someone you love to be around to running, it is going to add in the feel-good factor because, you know, the cumulative effect is much more. Additionally, when we look at scientific research, running together could add to the quality of time spent with a partner, especially if it’s a romantic partner. So, it improves the relationship because that is a common thing that you both like. So walking with a friend or a partner is helpful not only for your body but also for the relationship. Overall, a win-win!”
In conclusion, the benefits of running for mental health are numerous and also scientifically supported. From stress management to better sleep, improved creativity, and an interesting means of escape, running seems to be a comprehensive approach to mental well-being. It helps to prevent cognitive decline and promotes longevity by improving brain health and overall physical fitness.
Additionally, it also creates meaningful social connections, which are equally important for one’s mental health. By incorporating running into our lives, we not only reap the physical benefits but also nurture our mental health, resilience and sense of community, ultimately leading to a happier and more fulfilling life.
References +
- Gowsi, K., Subramanian, K., Muthuraman, K., & Kumar, S. S. (2022). Aerobic exercise as the fuel for Enhanced creativity: A Review of evidence. Annals of SBV, 11(1), 16–23. https://doi.org/10.5005/jp-journals-10085-9118
- Harvard Health. (2017, May 24). Run for your (long) life. https://www.health.harvard.edu/blog/run-long-life-2017052411722
- Kalak, N., Gerber, M., Kirov, R., Mikoteit, T., Yordanova, J., Pühse, U., Holsboer‐Trachsler, E., & Brand, S. (2012). Daily morning running for 3 weeks improved sleep and psychological functioning in healthy adolescents compared with controls. Journal of Adolescent Health, 51(6), 615–622. https://doi.org/10.1016/j.jadohealth.2012.02.020
- Mandolesi, L., Polverino, A., Montuori, S., Foti, F., Ferraioli, G., Sorrentino, P., & Sorrentino, G. (2018). Effects of physical exercise on cognitive functioning and wellbeing: Biological and psychological benefits. Frontiers in Psychology, 9. https://doi.org/10.3389/fpsyg.2018.00509
- Watson, S. (2024, April 18). Endorphins: The brain’s natural pain reliever. Harvard Health. https://www.health.harvard.edu/mind-and-mood/endorphins-the-brains-natural-pain-reliever
