Running for health and wellbeing: 8 benefits of running

The Covid-19 pandemic has caused an enormous strain on peoples mental health and wellbeing. Many are turning to outdoor exercise to bend adversity and improve their lives.

There are numerous benefits to stepping out on the trail, tarmac or treadmill.

Here, we share 8 ways running can benefit you.

Building a sense of community

We all need a tribe. One thing that is overlooked is the sense of community a person can build when starting to run. The comradery that you form has the potential to be life-changing. There are thousands of running clubs all over the UK, from elite ultra-running groups to clubs focused on improving wellbeing and spreading positivity like Run talk Run and the Running Punks.

Parkrun is a collection of 5k running events that take place every weekend in over 1000 locations worldwide with more than 250,000 people getting involved in these events. I’m sure wherever you reside, there’s a local race occurring near you.

A study from 2018 by Nottingham Trent University looked at why runners attended park runs and the effects that these runs had on their well-being. The study found that 92% of runners felt a ‘positive impact’ on their well-being and enables them to feel part of a ‘supportive community’. 88% of people said their confidence in running increased.

Improving cognitive function

There’s reason to suggest the simple act of running can influence your cognitive ability and leads to sharper thinking.

Research has found that exercise complements other aspects of a person's healthy lifestyle and can counteract issues like cognitive disorders and onset dementia.

Running can both, directly and indirectly, affect your thinking skills. Indirectly, running improves mood and sleep, therefore reduces anxiety. The higher the amount of stress and anxiety you experience, the more your cognitive function can be impaired.

The team over at Sleep Advisor have given a rundown on how timing your sleep and exercise can improve your health.

Just 30 minutes of moderate exercise was found to be an ideal duration and intensity to optimise cognitive performance immediately afterwards (research by the National Taiwan Sport University).

Runner’s high

Research suggests that there’s some science behind the ‘runners high’. A study in 2015 found that running increases endocannabinoids in my brain leading to reduced anxiety and a feeling of calmness.

A Brazilian study found that certain areas in the brain release endogenous opioids (basically, a natural opiate found in your body) while you run.

Our body loves dopamine. This is the ‘feel-good’ chemical. Running is a healthy and positive method of releasing dopamine into the body. Running has the power to give you a renewed sense of reward and pleasure. Psychologists view runners high as a “deeply euphoric state”. Whether you feel this intense euphoria from running or merely a lower level of calmness. In conclusion, exercise can reinvigorate the pleasure centres in the brain.

Combating depression and low mood

Research published in the Journal of Sports Medicine and Physical Fitness found patients to have a lower score on the DASS (Depression, Anxiety and Stress scale) after continued physical activity. From this, it’s easy to suggest that running can help someone cope with the symptoms of depression, especially low mood and motivation.

An Australian study has outlined that individuals suffering from depression and anxiety should be “encouraged” to meet the National Physical Activity Guidelines. Doctors, psychologists and therapists around the world actively promote outdoor exercise as one of the key foundations of a healthy mind.

A review of over 25 studies has confirmed that exercise prevents depression. The main finding was that regular running prevents future depression from taking shape. In essence, humans are hardwired to feel good when we work out, and this creates a positive feedback loop. The feeling of accomplishment that comes from finishing a run boosts our mental health.

The anecdotal evidence is there too. At Dure, we have interviewed countless individuals who vouch for the benefits of running to combating depression. The very simple acts of goal setting, creating a new routine and escaping from your comfort zone go a long way in improving mental health. Running is such a cheap and simple way of doing outdoor exercise, its benefits shouldn’t be underlooked.

Triggering creativity

When you first start running, your mind is overwhelmed by this new activity. Yet with practice and regularity, running can give you clarity and focus. This leads to the creative flow of new ideas.

Research from cognitive psychologist Professor Lorenzo Colzato suggests a connection between creativity and exercise. The more exercise you do, the more creative you can become. It was found that people who ran four times a week were more creative than those who didn’t run at all.

Further studies found that the act of running triggers creative thinking. According to the researchers, the mechanism at work here is your brain associating forward motion with the future (University of Aberdeen).

Mood and creativity are enhanced independently of each other by a physical activity like running.

Slowing the ageing process

Exercise has been thought slow the ageing process in our body cells. When a cell ages, tiny caps on the end of the DNA called telomeres naturally shorten. A study has suggested that beginning, or maintaining an exercise program in your middle ages is the key to stopping the shortening of the telomeres.

Research has found that exercise complements other aspects of a person’s healthy lifestyle and can counteract issues like cognitive disorders and onset dementia.

Fighting addiction

Many people use running as a way to cope with addiction. Nowadays, addiction is viewed as a neurological disorder rather than a moral failing. Aerobic exercise can stabilize neurotransmitters in the brain and limits cravings. The lifestyle that running brings becomes an addiction in itself. Though in this case, the rewards are positive.

A study has suggested that an aerobic exercise program can be hugely beneficial to those trying to recover from alcoholism. After a 12-week exercise programme (that included running), individuals were found to drink a significantly lower amount after the 3-month period had finished. It was also found that the participants refrained from drinking for a longer period after taking part in the programme.

Increasing productivity

There is no better way to start your day than with a morning run. The feeling of accomplishment afterwards can offer a much-needed morale boost when beginning a working day. A daily routine that includes a run will help you when faced with the stress from a heavy workload. Running helps regulate your sleep pattern, a valuable way of giving order to your life during these chaotic times.

A study looked into the effects of ‘worksite health interventions’. It looked at the differences in the productivity of its workers after exercising. Workers had to rate how productive they became after a workout. The research suggests that employees that run and workout perform better at their job and take fewer sick days off work. They produced a higher level of “workability”.

So there you go. 8 ways running can help improve your wellbeing. If you run already, leave a comment on how running has helped you.