Running for exercise has long been used for the betterment of physical health, but its mental health benefits are far more accessible. Running can help alleviate symptoms of stress, anxiety, and depression. This article will help readers better understand the mental health benefits of running, helpful tips on proper form, and where to begin your journey as a runner.
Understanding the mental health benefits of running
Exercise, especially running and other forms of cardio, has long-lasting benefits on mental health.
Running can help reduce symptoms of depression, anxiety, and stress through the growth of new blood vessels, according to the Johns Hopkins University School of Medicine. In some cases, running was able to accomplish the same results as antidepressants. Running also contributes to growth in the hippocampus which improves memory, mood, and can even increase life expectancy.
According to the American Psychological Association, those who run or exercise are less prone to panicking during anxiety or panic attacks due to their exposure to fight-or-flight sensations during exercise.
Many of these benefits are easily attainable, and it’s only a matter of knowing where to begin.
Where to Start
Eric Blake, head coach of Central Connecticut State University’s men’s track and field team, suggests starting off slow by running on soft surfaces such as grass and trails.
“Maybe start off three days a week. Separate it by Monday, Wednesday, Friday, and you can start with a mile and see how you recover,” he said. Blake said that beginners can also start with a walk-run and progress to a run.
Blake recommends starting off with what you can handle and gradually adding on miles to cater to your fitness capability.
For beginners, running on flat surfaces and in low-traffic areas is best. Connecticut’s wide variety of trails can be perfect for runners that are not comfortable running in high-traffic areas. Farmington’s Canal Heritage Trail, West Hartford’s Reservoir Trail and Vernon’s Rail-to-Trails are just a few examples.
Running on asphalt and sidewalks puts increased stress on the foot. Mobile applications like AllTrails can help beginners map safe routes for their runs, and lists nearby trails recommended by fellow runners.
Breath Control
Learning to maintain healthy breath control will help you out in the long run.
“If your breathing seems too elevated, it could mean you’re going a little too fast to start off” Blake said. Knowing when to slow down can keep you running for longer periods of time.
Generally, a runner’s breathing technique will align with the natural way that their body physically responds to exercise. However, it is recommended to breathe in through the nose and out through the mouth in a rhythm that is in tune with your running stride.
“You shouldn’t need to think about breathing too much,” Blake said. “It’s pretty natural. We naturally breath throughout the day. So you shouldn’t have to think about it too often”
Running Form
Although there are general tips for healthy running form, it can depend on what your aim is. Runners that compete may opt for a running form that emphasizes speed, whereas those running for leisure may prioritize comfort and injury prevention. It’s important to gauge what works best for your body. Here are some helpful tips to improve running form:
Posture: While running, movement should be deliberate and intentional, resulting in little to no wasted movement, Blake said. A runner’s momentum should always be forward and straight, with no side shuffling. Maintaining a balanced and upright posture will help with endurance. Some runners lean slightly forward to gain momentum and reduce stress on the body as well.
When it comes to arms, runners should keep them loose, relaxed, and should not swing them across their bodies.
Footwork: Footwork can also depend on the runner. Although it’s important not to strike your heels too aggressively, it can be okay when starting out, Blake said. Over time, runners will discover their preferred way of feet striking. For some, softly striking on heels may work. With others, striking with the points of their feet may work better, and is also more often recommended.
Stride: A runner’s stride is just as important as maintaining form. Overstriding, or letting your feet land too far in front of you can lead to fatigue and exhaustion more quickly. Knee lifts should be modest, being neither too high or too low. This can help decrease wasted movement, Blake said.
Avoiding Injury
Running for anxiety and stress relief can be less intensive than running for weight loss or fitness, but runners still face the risk of injury.
“The most common injury usually has to do with the knee for someone just starting out,” Blake said.
Blake said that purchasing proper footwear is key in preventing injury. “Go to a running shoe store and get fitted properly for the right shoe and let them know you’re just starting out,” he said.
Stores like Fleet Feet, with locations in West Hartford and Westport, can provide runners with fittings for optimal footwear and guide them in finding shoes that best fit them. Above all, beginners should prioritize safety to get the most out of running.
