Picture this: I have 3 tests tomorrow, a debate, haven’t been sleeping, and am in the middle of an argument. The only thing that gets me through tough times like this is running. Some of you might’ve heard the phrase “go run all your problems out.” For me, this phrase is very real. Whenever I am stressed or anxious, I lace up my running shoes and go on a long jog until my head is cleared again.
So why is running so calming? Exercise and other physical activity produce endorphins, which are chemicals in the brain that act as natural painkillers, and also improve the ability to sleep. This, in turn, reduces stress. Experiencing that “runner’s high” triggers feel-good emotions that can boost your mood and reduce stress. Multiple studies have concluded that regular aerobic exercises reduce the symptoms of clinical depression. In one study, running was found to be as effective as an intervention for depression as psychotherapy. Other research suggests that sticking to your running regimen in times of stress leads to greater resilience, meaning you are better able to handle the challenges life throws at you.
Running can improve your capacity to learn and retain new information and vocabulary, according to findings in 2007, published in the journal, Neurobiology of Learning and Memory. It seemed that by running, levels of the protein BDNF (brain-derived neurotrophic factor) were boosted, and the neurotransmitter catecholamine, which is heavily associated with the brain’s cognitive learning functions was as well. This was very interesting to find out. Often when I’m studying, I have to move around as sitting in one place doesn’t help me remember things. Now I know that walking on my treadmill while studying is indeed better for me!
Training your mind during running is done as much as you are training your body. You learn to focus and the determination to overcome obstacles and fatigue. You get a new view of large and small problems and your capabilities to encounter and overcome them. The will power and strength that gets your body through long runs or out the door when you'd rather skip practice are what gives you strength in other areas of your life. It also leads to changes inside the brain itself. In a study published in the Frontiers in Human Neuroscience, researchers scanned the brains of competitive distance runners. What they found was that the runners had more connections between the frontal-parietal network and other areas of the brain that are associated with self-control and working memory. The researchers believe that this is due to the increased aerobic capacity and cognitive demands of running.
For some, a moderate run can be the equivalent of a sleeping pill, even for people with insomnia. A study published in the Journal of Clinical Sleep Medicine has found that regular exercise significantly improves the quality of your sleep and can help you sleep through the night. Finish your running or bodyweight training at least two hours before going to bed to ensure a restful night's sleep This is because when you are moving around before bedtime, it raises the body's core temperature. When body temperature drops back to normal, it signals the body that it's time to sleep.
Running can provide a noticeable boost to your confidence and self-esteem. By setting and achieving goals, you can help give yourself a greater sense of empowerment that will leave you feeling much happier. You start to appreciate how far you’ve come and how much work you’ve put in. Over time, that feeling of accomplishment can spill over into other areas of your life and inspire you to take on challenges you might've never considered.
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