Key Takeaways
- Running helps to reduce stress, improve mood, and lessen symptoms of anxiety and depression.
- To start running, create a plan first. This will help when you encounter personally challenging times (we all do!).
- Find a friend or running group to do it with you – and grow your friend group. Those mental health benefits multiply with social connections.
Whether you’re a veteran runner or just starting to go for your first jog, running is a great choice for moving your body and doing something to put your health first. You’re joining a group of 50 million people in the U.S. who run for exercise.
There are many physical benefits of running, but it can also boost your mental health in ways you may not have realized when you first started.
We talked with Jennifer Maxa, LCSW, Program Manager at Genesee Mental Health PROS, about the links between running and mental health, and some places to keep your momentum going if you’re just starting out.
How running helps your mental health
Getting your body moving can help your brain and emotions in a number of ways.
Overall psychological well-being: Researchers found people who run more have an increased sense of satisfaction with personal progress and their overall well-being in life.
Stress reduction: When you are running, your body releases certain chemicals and hormones that help with neurological resilience. Studies show running lessens your brain’s stress responses.
Improved mood: No matter how long you may run, you are often in a better mood once you are running. One study found even 15 minutes a day can make a positive difference in your mood.
Reduced symptoms of anxiety and depression: One recent study found people who took up running had a similar effect on their depression symptoms as people who took antidepressants.
Improved resiliency and perseverance: The more time you spend running, the tougher you are mentally. Going just a little bit further means convincing yourself that you can finish that distance. People who develop this mindset have a stronger sense of perseverance – a skill that carries over into other areas of their life.
“You can start slowly and gradually adding those miles on and just getting out there,” Maxa said. “Maybe today you do 5 or 10 minutes. You're going to continue to add to that and build that resilience. It helps you feel like you're persevering.”
Ways to stick with running in the long term
For somebody who may be struggling with their mental health, the hardest part might be getting started and finding the motivation to get going. Here are a few ways to stay the course and finish the race – literally and figuratively.
Start with a plan: Begin slowly, build gradually and add those miles on. You are not going to do a half marathon immediately if you’ve never run before. There are plenty of beginner running plans online to choose from that can help you reach your goal.
Find a friend: Linking up with a running buddy or group is helpful. Building that social connection with people who are also runners goes a long way, especially if you’re looking to break out of isolation or feeling lonely.
“Some runs, you’re going to feel great. Sometimes it’s not going to be that way, but at least there are other people with you who have been through those experiences as well,” Maxa said.
Most cities and communities have running groups that you can join where people go out for runs together a few times a week. Locally, some of those include:
Spread the word: When you tell people about starting to run, ask those people to show up for you if you decide to sign up for a race.
“It's quite a feeling when you round the corner and there are folks there that are cheering you on,” Maxa said. “It helps to hold you accountable, keep you motivated, and it’s validating that you know these people are there for you. They care enough to show up, and they recognize the hard work and energy that has gone into preparing for this event. Those are the people you can count on and rely on in when other things get tough.”
Choose gratitude: This may seem cheesy, but it’s true. Being consciously grateful about having the ability to run carries over to other areas of life. When you may feel stressed out or struggling with other parts of your life, this mindset can put things into perspective.
“When you start to notice negative thoughts that creep in around home life, work life, go for a run,” Maxa said. “You realize that you can do hard things and you can manage difficult situations.”
Related Articles
