Any type of physical activity that you can think of, if done regularly, benefits both mind and body in multiple ways. A lot of people believe that exercise only benefits our physical health, not mental health. Obviously, they often tend to overlook other massive benefits promoting mental health.
Running alone is liberating. That is why so many people able to find loopholes in their schedules to put their running shoes on and spend some time running. It is time to let go of daily worries and stress and pay attention only to the present.
When you run, the heart beats faster, the breath quickens and the corridor is filled with an almost intoxicating feeling of well-being. However, running is not easy. It requires dedication and discipline but the benefits of overcoming laziness and procrastination make the efforts worthwhile!
Mental and Physical Health Benefits of Running
If you have never run before nor had made any habit of practicing physical activities, some benefits listed here may be able to motivate you for sure!
1. Relieves stress
Stress gets accumulated over time and running is a simple way of exerting it. When you mover your body vigorously, so-called happiness hormones, endorphins, and dopamine, are released in the brain. Your mood will change in a matter of seconds and will take the stress away from you.
The habit of running also helps to combat that evil on a daily basis, as it prolongs well-being. The equation is simple – the more you run, the easier your body will get used to the good sensations and be able to “keep them”. And, coping with stress will become easier gradually.
2. Improves concentration
Running is an activity that requires focus and determination to overcome the obstacles of physical inactivity and fatigue. In addition, when you are willing to take a route, especially outdoors, you need to focus on your movements so as not to run into anyone.
The result of these almost involuntary efforts is an improvement in concentration in daily life. Your brain is trained to see the bigger picture instead of just considering the small and negative points, and better managing your emotions to overcome challenges.
3. Promotes blood circulation
Since running helps to circulate blood more, this benefits a wide range of people with hypertension, diabetes, high cholesterol or tachycardia, sedentary or overweight people who sometimes feel their hearts beat faster without reason, and even people with heart problems.
Please consult a cardiologist to receive the necessary guidance before starting the activity. This advice is especially for people with heart problems.
As an aerobic activity, running improves cardiac capacity. The heart, after all, is made up of muscle mass which needs stimulation to strengthen itself. Experienced runners have healthier hearts because the heart works harder to pump blood during activity.
During rest, the heart rate is slower, as the heart does not have to work as hard to transport blood to the rest of the body. The lack of cardio activities has the opposite effect. The heart beats faster at rest, which may increase the risk of cardiovascular disease.
4. Calms the mind
Everybody must have noticed that when we think too much our muscles get tense and our heart beats faster. If this goes on for a prolonged period of time we may even have a migraine due to the racing thoughts.
Running has the ability to relax both the body and the mind. It means that you are getting both benefits of running, physical, and mental as well. In part, this feeling of calmness that tends to manifest itself soon after physical activity is linked to the hormones of happiness released in the brain.
However, the fact that you disconnect from the world for a while, focusing all your attention on the race, also contributes to a more peaceful state of mind.
5. Improves brain activity
The brain works best with constant aerobic activity. This is because the connections between the frontal-parietal network and other areas, which are associated with memory and self-control, are stronger and more abundant.
Some scientific hypotheses such as one article in Frontiers in Human Neuroscience show that running demands a higher cognitive ability. Because of that longtime runners show improvement in this sector.
Another survey by the Journal of Strength and Conditioning Research reveals that after a long period of running, approximately two months, the runner’s cognitive flexibility increases. In other words, he/she will be able to adapt to the changes very quickly and multi-task.
6. Awakens creativity and productivity
Did you ever get advice to take a walk and relax when faced with an apparently unsolvable problem? When you run, in addition to changing the focus of the pending issues and being able to see details that went unnoticed at first, you fill yourself with energy to produce.
Greater disposition means greater productivity at work as well as in personal projects. This is how physically active people manage to squeeze dozens of appointments into their busy schedules at times before and after their regular obligations.
7. Remove fatigue
You may think that more physical effort means more exertion and needing more rest. But on the contrary, the fact is different. Runners are less tired because it produces the hormones of happiness which are largely responsible for this. In addition to a good mood, they pump energy in the body and you will be more productive for much longer.
Another reason is a better heart rate, approximately 60 bpm. Sedentary people need a higher heartbeat for blood to circulate. Thus, the body works harder and sedentary people become fatigued all the time.
If you have an exercise-free lifestyle, your brain produces melatonin, the sleep hormone. That’s why you have tired feeling most of the time.
8. Reduces anxiety symptoms
Anxious people should practice some physical activity. Running is one of the best alternatives to help them take care of mental health. After all, you already know that running calms the mind, produces good hormones, and reduces stress.
As anxiety grows along with chaotic thoughts and bad mood. So, why not take the old sneakers out of the closet and start running.
If you are one of the overly anxious people, you can start the activity alone. Although you can find a lot of groups dedicated to the Internet, the commitment to find them and keep pace with more experienced people can be tricky and you may end up stimulating anxiety instead. So, start at your own pace in a pleasant environment and when confident in your own skills, look for like-minded groups to stay motivated.
9. Increases self-confidence
From one hour to the next, those who start running notice improvement in physical performance. Not only that, but their self-esteem also rises and have more self-confidence too. In addition to biological issues, as you improve in a hobby or activity, you also gain security in yourself.
The results of gaining experience are always great motivators! They feed the desire to want to run farther or faster or for longer. The self-confidence gained through running soon spreads to other areas of your life. It is likely that people around you will begin to notice the change and more opportunities will come your way.
10. Improves mood
Although it seems difficult to maintain a good mood on a daily basis, it is the best alternative for mental health. Good-humored life is emotionally and physically healthier. You live without stress and ward off mental illnesses and disorders.
Running takes the bad mood away, allowing you to cultivate a milder emotional state. With a reasonable amount of happiness hormones in the brain, it becomes easier to give due importance to the good things in life. This is the reason behind psychologists stressing so much on the importance of moving the body for patients, especially for those who have mental and/or emotional disorders.
How and when to start running?
After knowing all these benefits of running, I won’t be surprised if you feel like starting to run right away, right now. But wait a second. Since it is a high-intensity activity, careful preparation is vital to achieving optimum results.
People having any type of pain in the spine or knee should consult a doctor to receive guidance on the running. One should consider the type of terrain to run in, like a flat path and without uphill/downhill and duration of the run itself.
Anyone who has never had physical activities undertaken regularly and wants to get rid of physical inactivity should start slowly. Before running, walk for a few weeks to stimulate your heartbeat and gain physical endurance.
A nice recommendation would be to walk for beginners, another alternative for running. If you have never exercised before, it is impossible to run for long. So, don’t get discouraged if you have any difficulty keeping pace or need longer breaks in the beginning. Anyone who has practiced any sport or attended the gym for a while, if physicality allows, can start running for 15 to 20 minutes. Gradually increasing the running time is highly suggested. Eventually, knowingly or unknowingly, you will get both mental and physical health for sure.
Good Luck!