Running is a popular form of exercise that has been shown to have numerous benefits for both physical and mental health. According to several studies, running can help boost your mood, improve your memory and cognitive function, and even reduce symptoms of depression and anxiety.
When you run or exercise, your body releases endorphins (chemicals in your brain), which are hormones that can help reduce pain and promote feelings of euphoria (feeling good). This is often referred to as the 'runner's high'. Additionally, running can help reduce stress and improve sleep quality, which can have a positive impact on your mental and physical health.
Regular running or periods of exercise can even help to reduce the risks of developing mental health problems and improve a person’s quality of life. It can increase confidence by providing a sense of achievement - especially when an individual has completed a race, or set a new personal best - greatly improving self-esteem, reducing stress and anxiety. Research has also shown that running can help improve brain function and prevent cognitive decline. Regular cardiovascular exercise can promote the growth of new blood vessels in the brain and even produce new brain cells through a process called neurogenesis.
Running Tips
If you’re looking to start running, it’s important to start slow and gradually increase your intensity and duration over time. Running outside can be a very mindful activity with additional benefits, such as reduced feelings of loneliness and isolation, helping to further aid depression and anxiety. It is normal for people to struggle to set a running routine or feel unmotivated to run or exercise. There are some things you can do to get started and stay on track:
Get an exercise buddy or join a local club. Finding a friend or group to run with you will help you feel supported and motivated; it's also great for helping with loneliness and isolation. Peer support is also useful to share tips, talk about gear and routes/events.
Give yourself time. It takes time to start and keep up with a running or exercise routine. It’s important to know 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.
Walk for warm-up. Before you start running, it's a good idea to build up your fitness level. Overdoing it before you're ready could do more harm than good. Consider some simple stretching and strength training routines to go along with running. These can help keep you healthy and pain-free.
Move for at least 30 minutes. Get moving three to five times a week. Start small and set daily goals. Consistency is better than having a long run once in a while.
Be gentle with yourself and your body. You know your body better than anyone, so be mindful of how you're feeling. If running makes you feel stressed, or physical pain, stop and try another form of movement for a while or slow down your runs.
Talk to your doctor. If you’re worried about your health or haven't exercised in a while, talk to your doctor about the best way to start.
Set smart goals. Find a safe routine to develop your running program. It can help to write it down or use an app to record distances, times and routes. How many days a week do you want to exercise and for how many minutes each day? It can be good motivation to track your achievements. You can use many exercise apps to track your running routine and progress. It is important, though, that you don’t set unrealistic goals and set yourself up to fail – start small and build gradually.
Remember to Rest. Because running may make you feel better, you may find you want to run without breaks. However, your body needs time to rest. If you don’t rest and let your body heal between runs, you could be cause strains or sprains and injuries in your legs and feet. It’s very important to take a day off between runs, especially if you notice any pain. Occasionally, longer rest periods may be required - don’t forget to speak to a GP if you have any concerns.
Running too much can hurt your mental health. You don’t want to overwork your body by running obsessively. 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 going for a brisk walk. Even taking a break from running and doing another activity or hobby can help. Remember, it's ok just to rest and give yourself time off.
Running is an excellent form of exercise that can have numerous benefits for both physical and mental health. Whether you’re looking to improve your mood, reduce stress, or improve your cognitive function, running is a great way to achieve your goals.
For Further Support:
Darlington Mind offers a range of group activities where you can socialise, be creative or learn new skills such as Emotional Resilience classes, art, gardening, creative writing, walking or social drop in sessions - all of which are design to provide positive distraction, focus and chance to meet like minded people and make friends
For more info, email: contactus@darlingtonmind.com, tel: 01325 283169 Mobile: 07572 888084 or see our services and support page.
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