Running is an incredibly simple and effective way to improve fitness, burn calories, and boost cardiovascular health. Beyond the physical benefits, there are numerous mental and emotional benefits of running that are often overlooked.
Many people who run regularly talk about getting “runner’s high.” Some describe it as a feeling of joy or elation, while others describe it as a sense of calm and relaxation. Runner’s high is often described as a feeling of being in the “zone”, where the mind is focused and the body feels light and energized. The experience of runner’s high varies from person to person, and not all runners experience it. The first time I experienced “runner’s high” I was training for a half marathon and was on an eight mile run.
Runner’s high comes from the release of endorphins in the body. Endorphins are natural chemicals produced by the body in response to exercise, stress, and pain. Endorphins are known to reduce pain and stress, improve mood, and provide a sense of well-being. The release of endorphins during exercise is thought to be the primary cause of runner’s high. Endorphins bind to the same receptors in the brain as opioids, such as morphine and heroin, but without the negative side effects associated with those drugs.
The release of endorphins during runner’s high can have lasting effects on mood, stress levels, and overall well-being. In this article, we will explore the mental and emotional benefits of starting a running routine.
Benefits of Running #1: Stress Reduction
Running is an excellent way to reduce stress and improve mental health. When you run, your body releases endorphins, which are natural chemicals that boost your mood and reduce stress levels. I had a stressful job for many years and would often do my runs as a way to relieve that stress. After my runs I was more relaxed and calm.
It’s also good to take a break from your stressors like work family and other responsibilities. Using those breaks to take time for yourself and be physical active is so important. It can promote feelings of relaxation and rejuvenation.
Additionally, running provides a sense of accomplishment, which can boost self-confidence and self-esteem.
Benefits of Running #2: Increased Energy
Running can increase energy levels and reduce fatigue. According to a study published in the British Journal of Sports Medicine, regular exercise, including running, can improve energy levels and reduce symptoms of fatigue. When I feel sluggish or tired during the day, running would help me to feel more energized. In fact, creating a running routine gave me more stamina for other activities like house cleaning.
Running can also improve cardiovascular health, which can increase the efficiency of your heart and lungs, leading to increased energy levels.
Benefits of Running #3: Improved Mood
Running can improve mood and reduce symptoms of depression. According to a study published in the Journal of Sport and Exercise Psychology, running can improve mood and reduce symptoms of depression in both men and women. Running releases endorphins, which are natural mood boosters, and can also provide a sense of accomplishment and self-confidence, which can improve overall well-being.
Another study published in the British Journal of Sports Medicine, Physical activity may be more effective than counseling or medications to manage depression.
If you struggle with depression or anxiety, you may find that starting a running routine helps improve your mood. When I run or am physically active, I’m able to better handle negative thoughts and emotions.
Benefits of Running #4: Increased Resilience
Running can increase resilience and improve the ability to cope with stress. According to a study published in the Journal of Adolescent Health, regular exercise, including running, can improve resilience and reduce the negative effects of stress.
Running can also provide a sense of control and mastery, which can increase resilience and improve the ability to cope with challenges.
Increased resilience is important if you are going through a difficult time in your life. Being able to bounce back from life’s setbacks can help you feel more in control and running can be one tool to help you get there.
Benefits of Running #5: Self-Esteem
Running can improve self-esteem and body image. According to a study published in the Journal of Health Psychology, running can improve self-esteem and body image in both men and women. Running can provide a sense of accomplishment and pride, which can improve self-esteem. Additionally, running can help improve body composition, leading to improved body image.
If you’ve struggled with body image issues or low self-esteem, starting a running routine can help improve your self-confidence. You may feel proud of yourself for meeting your fitness goals, and feel more positive about your body and overall appearance.
Benefits of Running #6: Increased Creativity
Running can increase creativity and improve cognitive flexibility. According to a study published in the Journal of Experimental Psychology, running can improve creative thinking and cognitive flexibility. Running can also provide a break from daily stressors and allow the mind to wander, leading to increased creativity.
If you work in a creative field or enjoy hobbies like writing or painting, starting a running routine may help boost your creativity. You may find that you’re better able to come up with new ideas or solutions to problems, and that you feel more inspired in your creative pursuits.
Benefits of Running #7: Improved Relationships
Running can improve relationships and social connections. According to a study published in the Journal of Social Psychology, running can improve social support and increase feelings of connectedness to others. Running can also provide a shared activity for couples or friends, leading to improved relationships.
If you’re looking to build stronger social connections, starting a running routine can help. You may find that you enjoy running with friends or family members, or that you meet new people through running clubs or events.
Benefits of Running #8: Increased Confidence
Running can increase confidence and improve self-efficacy. According to a study published in the Journal of Sport and Exercise Psychology, running can improve self-efficacy and confidence in both men and women. Running can provide a sense of accomplishment and mastery, leading to increased confidence and belief in one’s abilities.
Starting a running routine can help boost your confidence and self-efficacy. You may feel more capable and confident in your abilities, and more willing to take on new challenges both in your fitness routine and in other areas of your life.
Conclusion
In conclusion, running has numerous mental and emotional benefits that are often overlooked. Running can reduce stress, improve cognitive function, increase energy, improve mood, increase resilience, improve self-esteem, improve relationships, and increase confidence. Starting a running routine can be a simple and effective way to improve overall well-being and lead a happier, healthier life.
