Running is more than just a way to exercise; it’s a journey that many people take for different reasons. Some people run to stay healthy, while others do it to clear their minds. Many find comfort in the steady sound of their feet running on the ground. At first, it might be hard to get into a rhythm, but soon it can feel like a peaceful experience where worries disappear and the body moves smoothly.
Many runners feel something special during or after their runs. This feeling is often called ‘Runner's High’, which brings happiness and relaxation. The science behind this feeling is complex and interesting. Keep reading to learn more about what happens in our bodies when we run and how running can greatly improve our mental health.
What Is Runner’s High?
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A runner's high is a temporary feeling of euphoria and relaxation that some people experience during or after endurance exercise, such as running. According to a study published on PubMed, this state is characterised by reduced pain sensitivity, a sense of sedation, and decreased anxiety.
Initially, it was thought that endorphins, which relieve pain and enhance mood, were responsible for runner's high. However, research indicates that endorphins cannot significantly affect the brain because they cannot cross the blood-brain barrier.
Physical Impact Of Running
Running has a profound impact on both the body and brain, leading to various physiological and psychological changes. Dr Vijay D'Silva, Medical Director of Asian Heart Institute, Mumbai, emphasises that running promotes heart health and helps prevent heart disease. He highlights the strong link between running and cardiovascular wellness.
- As you start running, your heart rate increases to supply more oxygen to your muscles and brain.
- During running, the body releases hormones like endorphins and endocannabinoids.
- As a weight-bearing exercise, running stimulates bone density and helps prevent osteoporosis. It is beneficial for joint health when done in moderation.
- Running improves muscle strength, particularly in fast-twitch fibres, which can enhance explosive power and overall endurance.
Mental Impact of Running
Running has a significant positive impact on mental health, offering various benefits that enhance emotional well-being and cognitive function. Some of them are mentioned below.
- Regular running boosts mood and alleviates symptoms of anxiety and depression, often providing effects similar to medication for some individuals.
- It enhances brain function by increasing neurotransmitters like serotonin, improving memory and focus while helping prevent cognitive decline.
- Many runners report feeling happier and more confident after running, with about 96% experiencing emotional benefits.
- Running is an effective tool for managing mental health disorders, contributing to improved overall mental well-being.
How Much You Should Run In A Day?
Running is an exciting activity that offers numerous benefits, according to Varnit Yadav, an online exercise and nutrition coach. For beginners, it's essential to evaluate your current fitness level and any existing injuries to create a personalized running plan. Starting with short distances of 100 meters to 2 kilometres is recommended, aiming to run 2-3 times a week. This gradual approach helps build endurance while minimizing the risk of injury.
Conclusion
Runner's High is a captivating blend of physical effort and psychological reward. By understanding how our bodies and brains react to running, we can deepen our appreciation for the activity and recognize its significant benefits for mental health. However, it's important to always consider your health and fitness level when taking on the challenge of running.