The Joy of Jogging (Really)
Have you ever heard someone say that they love running because of how it makes them feel, emotionally?
Over 55 million people in the U.S. run or jog recreationally, and for good reason. Most of us know that running offers a host of physical benefits, including improved cardiovascular health and better sleep.
Its benefits are also mental and emotional: running has been shown to improve brain functioning and create resistance to stress. What’s more, it can have a powerful effect on one’s mood.
Running and Mood
Dr. Michael Otto of Boston University states that “five minutes of moderate exercise” can boost your mood. Research even shows that running may actually help alleviate the long-term effects of depression.
Take one study performed by Dr. James Blumenthal, a clinical psychologist at Duke University. Adults with major-depressive disorder were assigned to four groups. The first participated in home exercise, the second in supervised exercise, the third received antidepressants, and the fourth was given placebo pills.
After four months of treatment, participants who participated in exercise or took antidepressants showed higher rates of remission than the placebo group. This suggested that exercise’s effects were “generally comparable to antidepressants.” In a 1-year follow-up, those who had continued their exercise regimens reported lower depression scores than those who had not.
This study, along with other research, suggests that aerobic exercise may not only be effective in alleviating symptoms of depression, but may also serve a preventative role in depression recurrence.
How to Build a Running Routine
While most of us regard running as a healthy, activity, many people struggle to make it a part of their daily routine. One might be weary of adding a task to an already-full schedule, or find it hard get motivated.
These tips can help you out.
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Set realistic goals
We probably all know the feeling of setting a goal, not meeting it, and deciding we might as well give up. We can avoid that by setting more realistic, incremental goals. For example, starting off with a goal of running a mile might be a bit much; you might consider starting out with a run-walk (run for 1 minute, walk 2 minutes, repeat), or only running half a mile and gradually adding greater distance.
You may change your goals from week to week based on travel or illness. This is totally normal–scaling back one week because you’re getting over a cold does not equal backsliding. Just be ready to get back into gear the following week.Remember to be kind to yourself; life happens, and sometimes what we intend to do doesn’t get accomplished. That’s ok! You can always start again.At the end of the day, talk to yourself like you would talk to a best friend. Would you tell them they should just give up if they slipped early on?
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Plan
Running requires little gear, which is one of the reasons it appeals to so many people. However, wearing the right shoes and clothing can make all the difference, and will affect how you feel during and after a run. There are many stores in the DC region that can outfit you with the right clothing and equipment.In addition, hydration is key. Drink ample amounts of water before and after your run.
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Topple any roadblocks
Are there specific barriers that are keeping you from running? Maybe you feel self-conscious about running in front of others, or have trouble holding yourself accountable for meeting your goals. Consider ways you might knock these barriers down. If running on the street feels stressful, choose a local gym. If you have a hard time holding yourself accountable, try partnering with a friend. Is motivation the issue? Sign up for a marathon that will get you pumped up to train, or log your activity in an app so you can track your progress.Get rid of those roadblocks and before you know it, you’ll be on your way towards hitting your goals.
Not a Runner? No Problem
Not all of us are runners, and that’s perfectly all right. Aerobic exercise is great for your health: that includes dancing, soccer, tennis, going to the gym or just about anything that gets your heart racing. Choose the activity that gives you the most joy.
You may find that exercise alone doesn’t do enough to boost your mood. That’s not uncommon. To find out if therapy can help, please contact the Viva Center to schedule a consultation with a member of our team.
If you have other tips or tools for boosting your mood, let us know and we’ll share your your approach with our community!
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Erin Ross is an occupational therapist and an aspiring science writer in DC. She believes in evidence-based practice, clear communication in healthcare, and diligent inclusion of the Oxford comma.