How Running Helps Mental Health
Running is often seen as a physical activity that improves cardiovascular health, builds endurance, and strengthens muscles. But beyond the obvious physical benefits, running can be a powerful tool for enhancing mental health. At Badass Lady Gang, we believe in the holistic benefits of running – it's not just about crossing finish lines but also about boosting mental resilience and overall well-being. Let’s explore how running helps mental health and why it's an excellent complement to therapy and counseling.
The Science Behind Running and Mental Health
When you lace up your running shoes and hit the pavement, your body undergoes several physiological changes that positively impact your brain. These changes include:
Release of Endorphins: Running triggers the release of endorphins, which are natural mood lifters. This "runner's high" can provide an immediate boost to your mood and reduce feelings of stress and anxiety. (Though let’s be real, a runner’s high is rarely what it’s painted as. A little clarity is often what you can count on after getting through the initial first few weeks.)
Increased Serotonin Production: Running increases the production of serotonin, a neurotransmitter that plays a crucial role in regulating mood, sleep, and appetite. Higher serotonin levels are associated with improved mood and reduced symptoms of depression.
Neurogenesis: Engaging in regular aerobic exercise like running promotes the growth of new neurons in the brain, particularly in the hippocampus, which is an area linked to memory and learning. This process, known as neurogenesis, can help improve cognitive function and emotional regulation.
Reduced Inflammation: Chronic inflammation has been linked to various mental health conditions, including depression. Running helps reduce systemic inflammation, which can positively affect your mental health.
Running as a Complement to Therapy
It's important to note that while running offers numerous mental health benefits, it is not a substitute for therapy or counseling. Instead, it can be a valuable complement to traditional mental health treatments. Here's why:
Low Stakes, High Rewards: Running is a low-stakes activity that allows you to work on self-efficacy, core beliefs, and self-talk in a non-threatening environment. Unlike high-pressure situations, running provides a safe space to practice and develop these skills. If you sign up for a half marathon and don’t make it to race day because of life curve balls or an injury, you may be disappointed but you won’t lose your job or a relationship over it. It’s the perfect playground to work on yourself!
Self-Efficacy: Completing a run, whether it's a short jog a few days a week or a long-distance marathon, builds self-efficacy – the belief in your ability to succeed in specific situations. This sense of accomplishment can translate into other areas of your life, boosting your confidence and resilience.
Core Beliefs: Running offers an opportunity to challenge and reshape negative core beliefs. If you often tell yourself, "I can't do this," running provides a tangible way to discover the power of your personal best effort while digging into why you have that core belief. Every step forward is a testament to your strength and capability.
Self-Talk: The repetitive nature of running allows for introspection and the chance to practice positive self-talk. As you run, you can actively rumble with your thoughts and feelings.
Working Through Roadblocks and Setbacks: Running teaches you how to navigate obstacles and setbacks. Whether it's dealing with a tough hill or recovering from an injury, the lessons learned from running can be applied to overcoming challenges in everyday life.
The Badass Lady Gang Approach
At Badass Lady Gang, we offer a range of training resources designed to help you harness the mental health benefits of running. Our programs are not just about improving your physical performance but also about strengthening your mental game. Here's how:
Training Team: Our Training Team offers a supportive community where you can connect with like-minded individuals on our 6 weekly coaching calls who share your passion for running and personal growth. Being part of a team provides accountability, encouragement, and a sense of belonging – all of which are crucial for mental well-being. On our coaching calls, we define process goals, work through pre-defined limits, and get curious about habits and patterns showing up in our running.
Running Plans: Whether you're a beginner or an experienced runner, our customized running plans are tailored to meet your specific goals and needs. These plans come with notes and weekly emails that help you incorporate mindfulness techniques, goal-setting strategies, and mental exercises to enhance your mental resilience.
Training Experiences: Our unique training experiences go beyond traditional running programs. They include a weekly coaching call where we dig into each week’s journal and lesson to develop your mental game.
Journals and Mental Training: At Badass Lady Gang, we believe in the power of reflection and self-awareness. All of our training plans and programs include some form of lesson and journaling to help you track your progress, set intentions, and cultivate your mental game.
Practical Tips for Using Running to Boost Mental Health
Ready to lace up and experience the mental health benefits of running? Here are some practical tips to get you started:
Set Short-Term Outcome Goals: We LOVE checking things off a list. Start with achievable, short term outcome based goals that match your current fitness level. Whether it's running for five minutes without stopping or completing a 5K, setting and reaching small milestones can boost your confidence and motivation.
Create a Routine: Consistency is key and establishing a regular running routine that fits into your schedule is the secret to sticking with running. Every week, sit down with your schedule and write down when, where, and why you’re going to get your runs and workouts in. Stay flexible but getting intentional and specific about your week ahead can provide structure and ensure you unlock that sense of accomplishment.
Mindful Running: Practice mindfulness during your runs. Remind yourself that running isn’t something you have to do. A practice we encourage our athletes to adopt is every time they touch the door handle before heading out for a run, take a beat to close your eyes and ask yourself why you want to run. It’s ok to not want to run, but there’s a reason you’re choosing to. Check in with that. Then, head out the door. Once you’re running, neutrality is what we’re looking for. Focus on your breath, the rhythm of your steps, and the sensations in your body. It’s ok to feel heavy, tired, or uncomfortable. That’s running. Mindful running can help you stay present and reduce stress.
Join a Community: Running with others can provide motivation, support, and accountability. Join a local running group or become a part of our Badass Lady Gang Training Team or our Free Online Community to connect with like-minded individuals.
Track Your Progress: Keep a running journal to track your progress, set intentions, and reflect on your experiences. Documenting your journey can help you stay motivated and recognize your achievements.
Celebrate Small Wins: Every run is a victory, no matter how small. Celebrate your accomplishments, whether it's running a little farther, faster, or simply showing up on a tough day.
Listen to Your Body: Pay attention to how your body feels and adjust your running routine accordingly. Rest and recovery are just as important as the runs themselves.
Incorporate Strength Training: Adding strength training to your routine can enhance your running performance and mental toughness. Our Strength for Runners subscription offers over 100 videos to help you build strength and enjoy your runs injury free!
TLDR
Running is more than just a physical activity – it's a powerful tool for enhancing your mental health and well-being. At Badass Lady Gang, we believe in the transformative power of running to boost your mood, build resilience, and foster a positive mindset. Whether you're looking to improve your self-efficacy, challenge negative core beliefs, or practice positive self-talk, running provides a safe and supportive environment to work on these skills.
Remember, running isn’t a substitute for therapy, but it can be a valuable complement to your mental health journey. By incorporating running into your routine, you can unleash your inner badass and take charge of your mental well-being. So, lace up your shoes, join our community, and let running help you become the best version of yourself.
Ready to start your journey? Explore our training resources, connect with our Training Team, and discover the mental health benefits of running with Badass Lady Gang. Your mind and body will thank you.
Explore More with Badass Lady Gang:
Training Team: Join a supportive community and receive personalized coaching to achieve your running goals.
Running Plans: Get customized running plans tailored to your needs and experience level.
Training Experiences: Participate in workshops, retreats, and events focused on mental health and personal growth.
Strength for Runners Subscription: Enhance your running performance and mental toughness with guided strength workouts.
Happy running!