Is Running a Treatment for Depression and Anxiety?
An interview with Kjersti Nelson, MFT and Run Coach
Q. What are some of the mental and/or emotional benefits a person may experience as a result of a regular running routine?
A. Routine running literally transforms the brain. Runners can expect to have increased neurotransmitters present in the long-term including norepinephrine, serotonin, dopamine, endocannabinoids, and the protein BDNF (Brain Derived Neurotropic Factor). These neurotransmitters are the same chemicals often found in antidepressants. The hippocampus (responsible for memory) and the prefrontal cortex (responsible for logic and cognition) are activated by running too. What does all this mean? That running helps to regulate mood, promotes. feelings of well-being, and sharpens our focus and ability to learn.
Q. Can running help a person to manage everyday stress?
A. Yes. Stress and anxiety can look different for many people. Sometimes it is situational, you have a lot on your plate at work, for example. Sometimes it is more inherent to who you are, a constant nagging of dread or nervousness.
Situationally running can alleviate temporary feelings of stress. A person might “blow off steam” by hitting the pavement.
The more constant state of stress can be alleviated by regular routine running thanks to changes in the brain such as increased BDNF, and mood altering neurotransmitters.
Lastly, stress and anxiety have physical symptoms similar to the symptoms a person experiences when running: increased heart rate, heat and sweat, etc. A person with anxiety, like panic for example, registers these physical symptoms and their flight or fight response is cued up. Noticing these physical changes while running can help a person learn to accept the physical states as being associated with well-being and retrain their response.
Q. Is there a mental/emotional link to the body that running can help with?
A. Yes. If we consider running from the somatic perspective, memories that are attached to intense emotions (like trauma, euphoria, and nostalgia) are often “stored” in the body. While running the body and mind are activated, and memories and feelings become more accessible. Anecdotally, people report more awareness of their memories and emotions while running vs. being at rest.
Q. How much running is required to get mental health benefits?
A. I encourage people to commit to at least three days per week of running and to take notes as to how you feel and what your mood states are before, during, and after a run. Just like with medication, a doctor will prescribe a certain dosage, and may reduce or increase that dosage based on an individual’s response to it. Same with running, you will want to watch for a minimum and maybe even a maximum mileage plus frequency. For some, the “run dose” may be as little as 15 minutes three times per week, and others 45 minutes 5 times per week. Just keep in mind, that it will take time to build up your endurance capacity. The mental health benefits of running aren’t exclusive to speedy runners. Go at your own pace, walk if you need to. Start off by trying out 15 minutes x 3 times per week, and you will begin noticing the benefits.