The Benefits of Running for Mental Health | My recovery from Anxiety and Depression.

It’s a Thursday night in the middle of a freezing cold January and I am waiting anxiously outside my local sports centre for my first club run. What brought me here? The desperate desire to sleep after suffering from chronic insomnia and anxiety for a long time, close to a year. So here I am, exhausted and fighting off the anxiety attacks because I really need a way to fight back.

My own mental health story in a nutshell. Anxiety and intermittent sleep problems on and off since teenage years. A good decade of managing pretty well then the birth of my second child and it really plummeted from there. Postpartum Psychosis after the birth, Postpartum Depression (PPD) for close to 2 years. A year of feeling “OK”, then a serious breakdown after multiple family traumas.

This is what brought me to finally accepting medication and taking the terrifying (at the time) step of joining my local running club beginners run.

Did running help my mental health? HELL YES. I am an absolute advocate for running now. It has been the best thing I have ever done for my mental health. I do still take a very low dose of medication, it seems to be the right balance for me but I know running has been the most powerful tool. Plus I love it. I have made numerous friends through being part of a running community and my confidence, in general, has bloomed. The feeling you get after running your first 10k long run? Hard to beat.

Just answer me this quick question. How is your mental wellness, right now? I like to check in with myself pretty often and see when I need to take a break or make some changes.

What the research says about running for mental health.

According to the mental health charity Mind, 1 in 6 pe

ople report experiencing common mental health conditions (such as anxiety, depression, generalised anxiety disorders) in any one week In England. The WHO says depression is now one of the leading causes of disability.

Studies have been carried out on the positive role of exercise in the treatment of mental health conditions. In the UK, exercise such as running, brisk walking and yoga is actively encouraged and even prescribed by local healthcare practitioners as a treatment for depression.

Many people start running as a way to speed up weight loss or increase their fitness level but they continue for the mental benefits. This has become increasingly obvious by the number of people taking up running during lockdown to manage their stress levels.

From my own experience, RED January (a mental health initiative to get people running for mental health in one of the most difficult months of the year) is one of our most popular club events.

What are the benefits of running for Mental Health?

Stress Relief.

In the short term, running might be a quick way to shake off the worries of the day and get a quick release of endorphins (the happy hormones). Longer-term it may reduce the cumulative effect of stress on your body and improve overall mental health.

Sleep Quality.

Good quality sleep is essential for mental health but sadly mental health disorders often go hand in hand with disturbed sleep. Studies show there is a good link between exercise and sleep quality. Caveat. Be mindful of what time of the day you run. Some runners (myself included) will struggle to sleep after a vigorous evening run. For a deeper and easier sleep, I like to run in the morning if possible and take any evening runs gently.

Post: 71 POSITIVE AFFIRMATIONS FOR SLEEP.

Confidence and Self-Esteem.

Physical Exercise has a positive impact on confidence, self-esteem and body image. The evident excitement of new runners completing Couch to 5K or taking home their first half marathon medal cannot be ignored. I know this myself. I went from being happy to manage a 3-mile run to regularly running 10 plus miles on a Sunday. As someone who has suffered from extremely low self-esteem for a long time, this was no small thing. 

Create New Brain Cells.

Yes, that’s what I said. Running has been shown to improve mental clarity, concentration, slow cognitive decline improve memory and increase brain tissue volume. Have a look at this article from Runners World magazine about this and several other benefits of running for your brain.

Community and Friendships.

Being involved in a running group has the added benefit of socialisation as well as regular aerobic exercise. This community has been vital to many people recently when usual social interactions have been limited. Even being in a virtual race can give you a feeling of achievement and belonging.

Physical Health.

Running has a positive impact on the human brain but there are added benefits to cardiovascular health and general wellness. A healthy mind needs a healthy body and a healthy body needs a healthy mind. Simple.

Ready to get started running for Mental Health?

Yes, it’s a little daunting, especially if you are feeling low but I promise it’s worth it. Follow these very simple steps and you will be pounding the streets in no time.

• Buy some shoes. Nothing fancy is required to start with, just get a comfy pair of running shoes. Runners Tip | Buy half a size bigger than your regular shoe size. Your feet will spread out the more you run.
• Buy some running clothes. Again, nothing expensive is needed. Just something comfortable and appropriate for the season. Runners Tip | Dress for the second mile, you will heat up. 
• Download a running app. I know a lot of people who swear by Couch to 5k to start running on a regular basis. Otherwise, Nike’s Run Club is brilliant and I recently tried out Runkeepr, great for virtual challenges at all different levels
• Get out there. Just set a realistic goal the first time and try a short run. Follow the advice on your app and get running.
• Think about joining your local running club. Being in a club is a great way to create a regular running habit. Having a set time, in your schedule means you are more likely to stick to it. Plus you have other people holding you accountable. If you have no local club you can easily join a virtual club through your running app.

Why not give running a try? I am not saying it is the cure-all for mental health issues but it is worth trying. Maybe running is one of the different ways you could experience the mental health benefits of exercise. I like to combine it with Yoga and Pilates, it’s really important to include stretching when you take up running. Avoid pesky running injuries if you can!

Final but important note. If you find your symptoms of depression or anxiety are interfering with your day to day life or you are feeling extremely low please seek help. It can be hard to ask for help, especially when it comes to our mental health, even now. Talk to your local doctor or find out who your mental health providers and charities are. I think the mental health charity Mind is a great place to start. If you are living in the US, NAMI (National Alliance on Mental Illness) has some great resources and advice.

Has running helped you overcome mental health struggles? Or have you found another way to manage your anxiety? Let me know in the comments below, I am always interested to hear what you have to say.

Here with you

Amanda x

One Run could change your day.

Ten Runs might change your month.

Many Runs will change your LIFE.

Amanda Newbery-Mumtastic Life.