Running for wellbeing: 5 tips for beginners
In May 2022, I completed the 80 miles in May challenge as part of mental health awareness month and to raise funds for the Mental Health Foundation. I ended up running 140km and while it was definitely a physical and mental challenge, I found the experience incredibly rewarding. Not only has running given me a sense of accomplishment but it has also helped me manage my stress levels and given me a newfound respect for my body and all that it is capable of. So while I’m still a novice and I have much more to learn when it comes to running, this past month has taught me a few lessons and I hope that by sharing them with you it might inspire you to put on your trainers and give running a go!
The benefits of running for mental health
Aside from the physical health benefits of jogging and running, research has shown that these activities can also improve your mental health. In the short term, after finishing a run, endocannabinoids are released in the body and these naturally occurring neurotransmitters then travel to the brain where they have a mood-boosting effect often described as a ‘runner’s high’ (1). The good news is that regular running also results in long-term benefits thanks to the formation of new brain cells and blood vessels (1,2). Studies have shown that this can protect against cognitive decline (2) and improve brain performance, such as enhancing memory and increasing mental flexibility (3,4,5). In terms of mental health, research has shown that running is associated with lower stress levels, reductions in depression and anxiety and greater overall psychological wellbeing (6). Regularly running has also been associated with better sleep quality and decreased tiredness during the day (7). Furthermore, while it might seem counterintuitive, studies suggest that it’s important to remain active during times of stress because exercise, such as running, can increase resilience and help us better cope with challenges (8). Finally, running as part of a group has been shown to promote wellbeing and self-esteem, increase social connectedness and reduce loneliness (9, 10).
5 tips for a healthy and positive running experience
1) Little and often
I tend to be an all or nothing type of person and in the past, I would have started a challenge like this all guns blazing. However, this strategy generally resulted in injuries or burning up before I reached the end so this time I decided that I would focus on consistency rather than speed or distance. This made the whole process less daunting and also removed the competitive aspect which tends to fuel my extremes. Instead of trying to hit a certain speed or outdo my last distance, all I did was make sure that I pulled my trainers on (almost) every day and give it a go. Before I knew it, one run turned into two, three and so on and the pace and distance of my runs improved naturally, simply because I was being consistent.
2) Make it social
Running with others, whether that’s a friend, partner or running group, not only makes the process much more enjoyable but it helped me stay accountable. My dog, Kaya, also joined me on my runs and I found that by focusing on her I wasn’t so preoccupied with my stitch or heavy breathing. Also, her excitement and energy were contagious! If you don’t have anyone you can run with, even just telling one or two supportive people in your life can help because they can encourage you, remind you of your intentions and celebrate successes with you. Lastly, I also found that just seeing other joggers in the park was very helpful because it made me feel part of a community and reminded me that runners come in all shapes and sizes.
3) You do you
I find that I’m especially prone to self-comparison when I’m starting something new and feeling insecure about my abilities. However, instead of making me feel more confident, it generally only serves to feed my self-doubts. So this time, whenever I caught myself thinking “I’m so slow compared to them” or “She’s doing another lap?! I could barely manage one”, I reminded myself that I was doing this for myself and for a cause that I cared about. Success was not something that I could measure by comparing myself to others’ speed, distance or lap number, instead, it was only measurable by my effort. If I was trying my best, that’s all I could ask for.
4) Listen to your body
Last year, I started experiencing some knee pain while running but instead of stopping and getting it looked at, I just ignored it and pushed on. That is until my knee became so sore and stiff that I couldn’t do more than 1km at a time and my physiotherapist told me that I had to take a long break from running to give my knee a chance to heal. So this time round I decided to learn from my past mistakes and listen to my body. I can now differentiate between soreness from muscle growth and the pain of an oncoming injury and instead of ignoring these signals I use them to figure out what I need on that day. For example, slowing down on a run, taking more time to stretch afterwards or having a rest day so that my body has time to recover.
5) All good things take time
As much as we hate hearing it, there’s a reason that patience is a virtue and I’ve learnt that this also applies to running. It takes time - weeks, months and even years - to build a running routine and see improvements. However, in the long run (no pun intended!), patience and perseverance pay off. This is why it’s important not to be discouraged by one bad run as it does not define your running journey. Also, don’t let impatience set unrealistic expectations for you. Instead, try to increase things, such as pace, distance or duration, gradually and this way your body will be able to adapt so you can steadily move towards your goal.
To wrap up
I hope you find these 5 tips helpful and they inspire you to give running (or any other form of movement) a go. If you have any tips of your own or recommendations for useful resources, I would love to hear from you in the comments below.
Happy moving!
Kim
References
The Truth Behind ‘Runner’s High’ and Other Mental Benefits of Running. (2021, December 29). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running
Gow, A. J., Bastin, M. E., Maniega, S. M., Hernández, M. C. V., Morris, Z., Murray, C., ... & Wardlaw, J. M. (2012). Neuroprotective lifestyles and the aging brain: activity, atrophy, and white matter integrity. Neurology, 79(17), 1802-1808.
Raichlen, D. A., Bharadwaj, P. K., Fitzhugh, M. C., Haws, K. A., Torre, G. A., Trouard, T. P., & Alexander, G. E. (2016). Differences in resting state functional connectivity between young adult endurance athletes and healthy controls. Frontiers in human neuroscience, 10, 610.
Venckunas, T., Snieckus, A., Trinkunas, E., Baranauskiene, N., Solianik, R., Juodsnukis, A., ... & Kamandulis, S. (2016). Interval running training improves cognitive flexibility and aerobic power of young healthy adults. Journal of strength and conditioning research, 30(8), 2114-2121.
Bae, S., & Masaki, H. (2019). Effects of acute aerobic exercise on cognitive flexibility required during task-switching paradigm. Frontiers in human neuroscience, 260.
Oswald, F., Campbell, J., Williamson, C., Richards, J., & Kelly, P. (2020). A scoping review of the relationship between running and mental health. International journal of environmental research and public health, 17(21), 8059.
Kalak, N., Gerber, M., Kirov, R., Mikoteit, T., Yordanova, J., Pühse, U., ... & 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.
Puterman, E., Weiss, J., Beauchamp, M. R., Mogle, J., & Almeida, D. M. (2017). Physical activity and negative affective reactivity in daily life. Health Psychology, 36(12), 1186.
Sifers, S. K., & Shea, D. N. (2013). Evaluations of girls on the run/girls on track to enhance self-esteem and well-being. Journal of Clinical Sport Psychology, 7(1), 77-85.
Grunseit, A., Richards, J., & Merom, D. (2018). Running on a high: parkrun and personal well-being. BMC public health, 18(1), 1-11.
Useful articles if you’re new to jogging or running
Books about running and wellbeing
Jog On: How Running Saved My Life by Bella Mackie
Eat, Drink, Run: How I Got Fit Without Going Too Mad by Bryony Gordon
Running For Mental Health - a How-To Guide by Kjersti Nelson