Running for Therapy – Mental Health Benefits for Life

Female runner on track workout.

In this introductory article, I review the topic of running for therapy from two perspectives. The first focuses on the general therapeutic aspects of running for overall mental health, and the second on its benefits and other treatments for some mental illness conditions.

In my book Run for Joy, I discuss how running is in my DNA. If I don’t run for a few days, I get irritable and prone to mild temper tantrums. I must put on my running shoes, pound the pavement for release, regain my mental health balance, and return to enjoying life and family.

Running has also been used to treat mental illnesses such as depression, but it can also help relieve stress and anxiety, overcome bad habits, and support our psychological well-being. In his ground-breaking book “The Joy of Running,” –  psychiatrist and runner Dr. Thaddeus Kostrubala described the psychological process of running on mental health and how it helped him and some of his patients.

I’ll delve into the science behind why running therapy works and how it affects our brain chemistry. Additionally, I’ll discuss practical tips on how to get started with your running therapy and what to expect during sessions.

If you’re seeking an active approach to improving your mental well-being or want to learn more about the potential of combining exercise with other treatments to help with a mental condition, this blog post is for you.

Let’s dive in!

Table of Contents:

1. The Therapeutic Benefits of Running

Man running through park.

Exercising regularly can be an effective therapeutic approach to bettering mental health and decreasing stress. Studies have shown that regular physical activity, such as running, can help to boost mood and aid in the recovery from mental health issues. Running can bring a feeling of achievement and contentment and help alleviate tension by releasing endorphins into the body. Additionally, exercise has been proven to increase cognitive performance through improved memory recall and increased focus.

Regular aerobic exercise can help optimize brain cell oxygenation, reducing the risk factors for heart disease and slowing cognitive decline due to aging. Engaging in physical activity can foster the development of new brain cells, potentially resulting in enhanced learning potential.

Running can be a potent treatment for both physical and emotional well-being. It is an effective way to reduce stress, improve mood, and increase self-esteem. By exploring how running can help with depression, I’ll provide further information on its therapeutic benefits.

Key Takeaway: Exercising through running is advantageous for better mental well-being and lessening strain. It releases endorphins, boosts moods, increases cognitive performance, and stimulates neurogenesis.

2. How Running Can Help with Depression

Man relaxing before exercise listening to music with earbuds.

Running can be an aid in alleviating symptoms of depression. Regular aerobic exercise, such as running, is effective in treating adult patients with depression when combined with usual care, according to the EFFORT-D study. The endorphins released during running can help lift moods and provide feelings of well-being. Running can also help reduce stress by providing an outlet for pent-up emotions.

In Scott Douglas’s book – “Running is My Therapy,” – Scott discusses the case of running as a treatment for depression. He identifies studies and research that point to exercise being as effective as other interventions. But the “proof is in the pudding,” as we say, where I come from. Getting out and running, starting gently and progressing to consistency over a few weeks, and checking in with yourself on how you feel after each run – being mindful – is the only process to see if it will help you.

There are a few additional factors to consider in using running as a treatment for mental illness. First, discuss with your Doctor what you’re doing to get their input before you embark on any exercise program. Be mindful of how your body feels during each run; if something doesn’t feel right, stop immediately and walk home and consult your Doctor before any further runs.

Focusing on breathing techniques during runs can also help clear the mind and allow for more positive thoughts instead of ruminating on negative ones associated with depression. As part of your warm-up before a run, which should include stretching, take away some anxiety you may be experiencing by listening to music or whatever you usually do to relax and calm yourself.

Running can significantly reduce stress and improve mental health, making it an effective therapy for managing depression.

By understanding the science behind runner’s high, I’ll explore how running may be beneficial in managing our emotions and promoting overall well-being in the next section.

Key Takeaway: Exercising, particularly running, can be advantageous for mental health, alleviating depression and tension. It’s important to start slowly for it to be beneficial; Listening to your body during the run combined with breathing techniques can help you stay focused on the positive aspects of running.

3. Understanding Runner’s High

Woman running outside in park with building in background.

People have been taking pleasure in running for generations. It can provide a great sense of accomplishment and numerous benefits. One such benefit is the phenomenon known as runner’s high. This feeling occurs when endorphins are released in the body during exercise, leading to feelings of euphoria and relaxation. However, recent research suggests this bliss may be due to endocannabinoids, which have psychoactive effects like reduced anxiety and calmness.

Brain-created hormones, endorphins, are released in reaction to physical activity or relief from pain. They produce a feeling of well-being or pleasure in the body while or after running or exercising vigorously. Endorphin release is often associated with activities such as distance running or gym workouts, but even light running can produce these hormones too.

The second type of hormone in runner’s high is called an endocannabinoid (eCB). eCBs are similar to cannabinoids found in cannabis plants; however, they occur naturally within our bodies and do not cause any intoxicating effects as marijuana does. eCBs work similarly to endorphins – they reduce stress levels while promoting relaxation – but they have more long-term effects on mood than their counterparts since they linger longer after exercise stops.

It’s worth noting that not every runner experiences the “high” the same. Some may experience it 30/40 minutes into a run, and others towards or at the end. Others not at all or not on every run. However, when everything clicks on the day, it feels like you can go on forever – feeling in the flow and not experiencing discomfort or exhaustion is euphoric.

I don’t tend to experience it during an intense workout or under race conditions. It may be because I’m intensely focused on the result or competition rather than “enjoying the run” for what it is. It appears mid-way through my easy runs when my body is in aerobic exercise rather than anaerobic. Each of us is different.

Finally, don’t forget about how enjoyable running can be. Take advantage of all its therapeutic benefits – from improved mental health to just plain old fun times outdoors with friends who share your passion for pounding the pavement together. Whether aiming for those “runners highs” or you just want fresh air outside occasionally, remember: “Slow and steady wins the race.”

Understanding Runner’s High can provide runners with a sense of relaxation that is unparalleled. Combining exercise with therapy techniques may be the key to unlocking greater satisfaction levels for those living with a mental health issue but willing to put in the effort.

Key Takeaway: Running provides a great sense of accomplishment and has therapeutic benefits such as endorphin and eCB release, which lead to improved mental health outcomes. Additionally, mindful movement through running can reduce risk factors for heart disease while providing enjoyable times with friends outdoors – “slow and steady wins the race.”

4. Combining Therapy & Exercise

Man running on mountain trail.

By running, one can experience many positive mental and physical health benefits. Combining running with therapy can be a powerful tool for improving overall well-being. Running can be a way to clear the head, decrease pressure, and enhance self-regard while offering an impression of achievement.

It also helps strengthen muscles and bones, reduces risk factors for heart disease, slows cognitive decline, and promotes healthy habits such as proper nutrition and sleep hygiene.

When combining running with other treatments, setting realistic goals that will help you stay motivated without overexerting yourself or leading to burnout is essential. Ensure you’ve discussed entering any exercise regime with your Doctor so they can perform tests to ensure there are no underlying health issues with starting a program.

Combining psychotherapy and physical activity has effectively managed symptoms associated with mental health disorders such as depression, PTSD, bipolar disorder, and substance use. Regular aerobic exercises like running can reduce irritability and increase energy levels due to improved sleep quality and duration while improving concentration, productivity, and cravings.

Uniting therapy and physical activity can be an effective strategy for enhancing mental well-being, providing both psychological and physiological advantages. By establishing healthy routines, such as setting realistic goals and avoiding overexertion or burnout, runners can reap the rewards of running for therapeutic purposes. And I’ll discuss more about routines in the next section.

Key Takeaway: Exercising, particularly running, can be therapeutic for individuals enduring psychological and physical health issues. Combining traditional counseling with regular aerobic activity, such as running, has been proven to help individuals gain control over their lives by reducing stress levels, increasing self-esteem, and improving sleep quality and duration while enhancing concentration and productivity.

5. Establishing Healthy Routines

Training plan workout log book

Recreational runners must establish healthy routines to benefit most from their running experience. This includes setting realistic goals and adopting a structured running schedule they can stay on to avoid burnout and injury. It’s best to start small and gradually increase your distance or speed over time. This will allow you to build up endurance without risking overexertion or harm.

For those just starting their fitness journey, brisk walking is an alternative to gently get your body accustomed to regular exercise before gradually replacing walking with running. Start by aiming for a few minutes first, then work your way up; even short distances can be beneficial if done regularly. Seek a beginner training schedule, such as a couch to 5K program. Examples can be found on my training resource page here.

Another way of establishing healthy routines is being mindful of how much rest you take between runs. To prevent over-exertion, allow yourself adequate downtime between runs and rest days. To keep your body in optimal condition for running, incorporate stretching and a nutritious diet into your routine. Eating healthy meals before and after workouts gives the energy needed for an effective run while providing essential nutrients like protein which aids muscle recovery post-run.

Finally, don’t forget the mental aspect of exercise; pairing physical activity with positive thinking has significantly reduced stress levels. Taking moments during each run where one focuses on breathing deeply or simply enjoying nature around them can provide immense therapeutic benefits that go beyond just physical health gains and also improve our mental well-being overall.

Healthy routines are essential for any runner looking to stay motivated and improve performance. Mindful movement through running can help reduce risk factors for heart disease while also slowing cognitive decline.

Key Takeaway: Recreational runners must set achievable goals and create healthy routines, including rest days, proper nutrition, stretching, and positive thinking. Taking time out during runs to focus on breathing or appreciating nature can be immensely mentally and physically therapeutic.

FAQs in Relation to Running for Therapy

Smiling woman sitting outdoors after workout.

Can running be a form of therapy?

Yes, running can be a form of therapy. Studies have shown that running can help alleviate stress, generate endorphins, and create a feeling of contentment. By running, one can gain clarity of mind and focus on the present moment to foster calmness. Additionally, it provides a great physical outlet for releasing energy while giving positive reinforcement through accomplishments like personal bests or distance goals achieved.

What are the therapeutic benefits of running?

Running can be a great way to improve physical and mental health. Regular running helps reduce stress, boost energy levels, strengthen the heart and lungs, build strong bones and muscles, maintain a healthy weight, increase self-confidence, and promote overall well-being. Engaging in running can release endorphins, which bring about an elevated sense of contentment and joy. Additionally, running can benefit those suffering from sleep difficulties or mental illness issues. Running can be a great way to stay healthy and happy.

Does running help mental health and illness??

Yes, running can help improve mental health. Aerobic exercise, like running, has positively affected mood and stress levels. It also helps reduce anxiety and depression by releasing endorphins which act as natural painkillers, while providing an overall sense of well-being. Furthermore, it increases self-confidence and provides opportunities for social interaction with other runners, which benefits those struggling with loneliness or isolation.

Does ruining lead to a positive mental attitude?

Yes, running can lead to a positive mental attitude. Regular aerobic exercise can help reduce stress and anxiety, boost endorphins for improved moods, increase self-esteem and confidence by aiding in achieving fitness goals, and provide a sense of purpose from personal challenges. Additionally, the physical activity of running helps boost self-esteem and confidence by assisting individuals to achieve their fitness goals. Lastly, it has been found that runners often experience an increased sense of purpose in life due to setting personal challenges and striving for improvement.

Running for Therapy Final Words

Running as a form of therapy for mental health and as an aid in helping with certain mental illnesses conditions can be an ideal way to de-stress, focus your thoughts and upgrade your physical condition. With a positive attitude and commitment, running can be an enjoyable experience with multiple psychological and emotional advantages.

By following the themes of this article and reviewing the additional resource list below, you will have the tools necessary to get started on this journey towards better overall well-being. So lace up those shoes and start enjoying life using running as your therapy.

Additional Resources Related to Running for Therapy

[1] How to Start Running Today – Runners World >>>

[2] Training Schedules for Recreational Runners >>>

[3] Running is My Therapy – Scott Douglas >>>

[4] The Joy of Running – Thaddeus Kostrubala MD >>>

Cliff Calderwood has been running competitively for five decades and enjoys his running today as he did when he first began as a young teenager in high school in England. His book Run For Joy is available on Amazon and in places where paperbacks are sold online.

Don’t forget to pick up your free gift before you leave here >>>

Cliff Calderwood
Run To Enjoy Life