12 Simple Ways Running Will Help Your Depression
Running is the #1 tool in my arsenal that I use for fighting my depression. I’ve been running on and off for about 6 years now.
Over the years I’ve noticed when I’m running consistently, I’m able to keep my depression at bay.
But whenever I slack off and don’t run or exercise for several days or weeks, my depression comes back with a vengeance.
I know that when you’re depressed one of the last things you want to do is exercise. When you’re stuck in the lows of depression it can be hard to find the energy just to get out of bed and get through your day, let alone find the energy to workout.
One of the main reasons why I started this blog was to share my experiences with running and how it’s vastly improved my depression.
My goal is to encourage anyone else dealing with depression to take control of it and find the tool that works best for you to fight it.
I do need to state that running is not a cure for depression. But it is an effective tool to use to reduce your depression.
Once you start running regularly you’ll notice that your hard days aren’t as hard as they used to be and they’re fewer and further between than they used to be.
1. Runner's High Boosts Your Mood While Running
For decades, people used to think that the runner’s high was directly correlated with endorphins. With more research it was discovered that the runner’s high is actually associated with the cannabinoids and opioids produced from running. You’re probably thinking “wait a minute, those sound like drugs.” They do AND they also interact with the brain very similarly to morphine and heroine. That’s why they call it the runner’s HIGH. You’re getting that same euphoric feeling while you're running.
2. Endorphins Boost Your Mood After Running
The endorphins actually start to kick in an hour or so after you’ve finished working out. Even after your runner’s high passes, you’ll still feel good hours after your run. If you have trouble finding the time or motivation to run, think of it as an investment of time. Would you rather have those extra 30 minutes to stay in bed, but still feel down the rest of the day? Or would you rather invest those 30 minutes into a run so you can feel good for several hours the rest of the day?
Not only can the endorphins help you feel good, but they also act as a natural pain reliever. Depression can sometimes manifest itself as physical pain. If you’ve ever had any unexplained pains and suffer from depression, your pain could just be a symptom of the depression. When you run, you get a one-two punch from the endorphins. They’ll lift your mood and help alleviate the physical pains too.
3. Running Helps Quiet Negative Thoughts
When we are consumed with depression, we are also consumed with endless negative thoughts. Running is a great way to drown out those negative thoughts and redirect your energy away from negative thinking. After a few minutes of running you start to focus more on your breathing and your cadence. Further into your run, you’ll be so focused on your mileage, breathing and how your body feels that you won’t have room in your mind to entertain your usual negative thoughts.
4. Running is Your "Me Time"
Whenever we get in to a deep funk with our depression, we tend to put ourselves at the bottom of our list of priorities. Running is a great way to reprioritize yourself and make time just for you. I highly encourage you to put your phone on do not disturb (you can change the settings so only certain people’s calls will go through) and block out everything that’s not urgent. This is time that you’ve specifically set aside for yourself and you should be the primary focus durning this time. Having time to yourself is a great reminder that you matter, you are important and you deserve to be a priority.
5. Exposure to Sunlight and Fresh Air
For some people it may seem easier to go to the gym and do your runs on the treadmill. The treadmill seems more convenient because you don’t have to deal with the wind, bad weather, running around other people or having to stop at crosswalks. However, if you choose the treadmill, you’re going to miss out on a very important benefit running has to offer for treating depression. By going outside to run you get a change of environment, fresh air and sunlight. These all have a huge impact on depression.
Have you ever noticed that you get depressed or your depression gets worse in the winter? That’s because there’s a lot less sunlight in the winter and we go outside a lot less. This is why it’s so important to get outside to run. The sunlight and fresh air act as natural mood boosters. Sunlight exposure also helps the brain release serotonin which will help alleviate depression too.
6. Running Releases Serotonin and Norepinephrine
Depression is linked to low levels of serotonin and norepinephrine in the brain. These neurotransmitters are linked to your mood and energy levels. That’s why when you’re depressed your mood and energy levels suffer so much. If you’ve ever taken an SNRI anti-depressant, they are designed to release serotonin and norepinephrine. Running is a great way to treat depression because it releases serotonin and norepinephrine too. This will naturally alleviate your symptoms of depression without the side affects that come along with medication.
7. Social Interaction
It’s very common for anyone with depression to withdraw from friends and family. Even though it’s ok to take an occasional break from your social circle, we’re all still social creatures. Socializing is an important component of overall well being. There’s a few different ways that you can get social interaction while running.
If you thrive in group activities, you can join a local running group. If you prefer one-on-one interactions instead, you can find a running partner to meet up with for runs. Both of these are also great ways to have accountability and stay on track with your running routine. Sometimes you may not be in the mood to interact with people directly, and that’s ok! Try smiling or nodding at other people as you pass by. You’ll still get some level of social interaction without the pressure of having a conversation.
8. Running is a Time of Reflection
Sometimes it’s difficult to organize your thoughts when you’re experiencing depression. You have trouble focusing and it can feel like you’re just jumping from one problem to the next. Running is a great way to help sort out your thoughts and take some time for reflection. I’ve already explained how running can help you quiet the negative thoughts and produce chemicals and hormones that make you feel good. Once you hit that sweet spot when you’re feeling good your thoughts start to shift towards positivity. You can use this time to think more constructively and find solutions to any problems you have going on. Or you could use the time to reflect and think about the good things going on in your life. Either way, running can be like a form of therapy for you.
9. Gives You a Reason to Get Out of Bed
When you’re having a really hard day with your depression, it’s VERY difficult just to get out of bed. I can’t tell you how many days I’ve had where I just cocooned myself in my blankets and stared at the wall for hours or slept the day away because I just couldn’t push myself to get out of bed. Making a plan to go for a run first thing in the morning—even just a short one—gives you a reason to get out of bed and start your day.
The night before, make the commitment to yourself that you’re going to get out of bed and run. Write it on paper or put it on a post it note and post it in a place you know you’ll look at when you wake up. Lay out your workout clothes and running shoes so they’re in view too and it will help motivate you to stick to your promise to run. Once you get back you’ll feel good that you got something done. After you run and shower, it will feel unnatural to just get back in bed. You’ll be better prepared to keep moving on with your day and get more things done.
10. Goals Give You a Sense of Purpose
Setting a goal to work towards is a great way to help lift yourself up during depression. Knowing that you have a goal you want to achieve can give you a sense of purpose. It will also help motivate you to stick to your running routine long term. Accomplishing your goal will give you a much needed self-esteem boost. It’s important to keep in mind that you want to set a goal that strikes a balance between being challenging, yet attainable. You wouldn’t want to set yourself up for failure and risk worsening your depression. Once you accomplish your first goal, you’ll be motivated to set a new goal and keep pushing yourself further.
11. Races Give You Something to Look Forward to
If you’re having trouble setting a running goal for yourself, try signing up for a race. You’ll get all of the same benefits from goal setting and you’ll have a fun event to look forward to! You can even look for a race out of town and make a whole day of the event. Sometimes it can help to have a change of scenery. Plus you can explore a city you’ve never been to before and treat yourself to a nice meal after! Signing up for a race and planning a trip is a great way to remind yourself just how exciting life can be!
12. Improves Brain Function
Even if you don’t have depression, you may want to consider taking up running to improve brain function. Running helps improve your memory, helps you think more freely and creatively, and can prevent brain atrophy related to aging. It also increases the volume of each region of the brain, including the frontal lobe and hippocampus.