You may have started your running journey to improve your fitness levels or to make up for that extra slice of cake you had, but besides helping you maintain a physically healthy lifestyle, running can help improve your mental state too.
A new study released by Discovery found that adding one 30-minute workout to their week could change women’s odds of developing depression. Because running has such a low barrier to entry — just lace up a pair of running shoes, and you’re ready to go — it’s an easy form of exercise for most people to start.
PriceCheck tip: You don’t have to set the world alight and run the next Comrades to get in shape. Start small and grab some light weights to get those limbs moving.
To see what effect different levels of physical activity had on depression risk, scientists conducting the study from organisations including Harvard University and the University of Cape Town reviewed anonymised data from nearly 50,000 Discovery Health and Discovery Vitality members between 2013 to 2015. People included in the study had not been diagnosed with depression in 2013 and had low levels of physical activity as measured by fitness trackers, gym visits or participation in Discovery-sponsored fitness events like fun runs.
As part of the study, scientists compared how people’s exercise habits changed over time with cases of diagnosed depression among the group. The study found that in women with low levels of exercise, moderate increases in physical activity — such as doing even one additional 30-minute workout or 5,000 more steps in a day, every week — could be enough to reduce cases of diagnosed depression by 19% among this group.
If you’re looking for an easy form of exercise to start your health and fitness journey and improve your mental health, then running is ideal. It’s a sport that is incredibly forgiving for beginners, yet unpacks still challenging for seasoned veterans. If you need more reasons to start running and invest in a pair of running shoes, then check out these benefits of running for your mental health:
Reduces stress
Running reduces stress and strengthens your mind’s ability to deal with psychological tension. When you become mentally stressed, your body produces cortisol, which is the primary stress hormone. However, through physical exercising like running, your body produces less cortisol in reaction to stressful situations, making running a healthy way to deal with mental stress. In therapy, running is encouraged to help with the symptoms of mental illness.
Boosts your mood
Ever heard of ‘runner’s high’? It’s the result of your brain releasing endorphins, which reduce pain, support sleep and improve your mood. Running also increases blood circulation to your brain, which stimulates the part of your brain that responds to stress, temporarily improving your mood in stressful situations.
Improves sleep
Sleep deprivation impacts your mental abilities and emotional state. Running will boost your body’s serotonin levels, a hormone related to the sleep-wake cycle. A boost in your serotonin levels improves your brain’s ability to metabolise serotonin and regulate sleep.
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Boosts brainpower
Running helps form new brain cells and improves overall brain performance. It increases your heart rate, which triggers a release of noradrenaline, improving cognitive function and limiting conditions like attention deficit hyperactivity disorder (ADHD), depression, and hypotension.
It also boosts levels of brain-derived proteins in your body, which helps in decision-making, critical thinking, and learning. Running teaches you to concentrate and gives you the determination to overcome obstacles and fatigue while gaining a new perspective on how to deal with problems while expanding your stamina and improving your problem-solving skills.
Improves creativity
A single run can boost your creativity for up to two hours. Instead of staring at a blank page and waiting for innovative ideas to come to mind, put on your running shoes and step outside to rejuvenate your body and mind. Exercise also releases dopamine, which stimulates creativity. Running is also a great way to activate the right side of the brain and spark creativity.
Boosts self-esteem
Running improves your body image and self-esteem. Being confident in yourself helps you stay rooted in activities that you love, and it is beneficial to your overall well-being. So, next time you find it hard to get out of bed and go for your morning run, think about all the benefits.
Better yet, to really boost your mood, you can also invest in running gear that makes you feel your best while you exercise. Whether it’s running tights or shorts in funky colours, ultra-comfortable, and bright running T-shirts, or a snazzy pair of running shoes, having great gear that fits well and looks great can also go a long way to boosting your mood while you exercise. The great news is, getting the right gear doesn’t have to cost the earth, you can find a great pair of running shoes under R2,000 on PriceCheck!
Encourages social interaction
You may think of running as a solo activity, but many people join running groups to help them reach their goals and enjoy a ‘team’ environment in the sport. If you don’t want to go it alone, then finding a community can be an important tool to stick with your running program and make new friends! Nedbank, through its Nedbank’s Running Club, and partnership with SADAG aims to bring South Africans together to address mental well-being with running as a catalyst. To find out how to join Nedbank Runified in your city, join the Nedbank Running Club on Strava or search #NedbankRunified on social media.
If you or your loved ones are battling with mental health challenges, there is hope. Visit sadag.org for free resources to manage your mental health. SMS 31393 and a counsellor will call you back or call 0800 567 567 – available seven days a week, 24 hours a day. SADAG has a WhatsApp counselling chat line on 087 163 2030 available seven days a week, from 08:00 to 17:00.