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For most of my life, I\u2019ve been drawn to running. It is a compulsion I cannot quite explain. But after not being able to run for close to two years recently (due to running injuries), there is one thing for sure: running makes me happy.<\/p>\nFor most of my life, I\u2019ve been drawn to running. It is a compulsion I cannot quite explain. But after not being able to run for close to two years recently (due to running injuries), there is one thing for sure: running makes me happy.<\/p>\n
Turns out, there are a ton of research studies on the fascinating mental health benefits of running that support that yes, running can make you happy. And, running and depression do not go together. In fact, when I wasn\u2019t able to run, I felt depressed.<\/p>\n
When you exercise, it sets off a chain reaction of chemicals and hormones that spark positive moods and outlooks such as happiness, calm, confidence, and hope. It even spurs something called hope molecules, and of course, the infamous runner\u2019s high.<\/p>\n
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Most mother runners and runners will attest that when they go for a run, they return a happier, more patient, and more productive person. Science shows that. This is a huge reason why we run\u2014because it makes us better in the other spheres of our lives.<\/p>\n
On my Instagram, I feature something called \u201cWhy I Run Wednesdays\u201d where mother runners share the reasons why they run. It\u2019s amazing to me how many moms have used running to overcome mental health challenges such as depression, postpartum depression, and anxiety.<\/p>\n
![\"\u0645\u0627\u062f\u0631\u0627\u0646](\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/06\/Running-and-Depression-08.jpg\")
I shudder to think of the person I would be today if I hadn\u2019t had running in my life. Running has been a source of confidence and inspiration for me since I was 6 years old. I truly believe that if everyone ran (and had a dog in their lives), the world would be a happier, more peaceful place.<\/p>\n
In this article, I\u2019m going to delve into how running makes happy including an exploration of running and depression and anxiety. Specifically, I will answer:<\/p>\n
So, let\u2019s get going!<\/p>\n
![\"Does](\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/06\/Running-and-Depression-03.jpg\")
Yes, running makes you happy because it does release chemicals within the body that improve mood and outlook, and give people a sense of productivity and a boost in self-esteem.<\/p>\n
In fact, a study of more than 8,000 runners, mining Strava and Parkrun data, found that 89 percent of runners said that running made them happier and reported a higher score on the Oxford Happiness Scale.<\/p>\n
There are a host of things that happen inside your body that can contribute to why running makes you happy, some triggered what\u2019s known as a runner\u2019s high. So, let\u2019s start there.<\/p>\n
![\"What](\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/06\/Running-and-Depression-04.jpg\")
A \u201crunner\u2019s high\u201d is a neurological reward following moderate to intense exercise perhaps with the purpose of encouraging us to continue exercising. It is characterized by a short yet deeply euphoric state full of joy and calm.<\/p>\n
And it is real. Research supports that a runner\u2019s high is real.<\/p>\n
However, new research shows that the primary cause of a runner\u2019s high isn\u2019t the release of endorphins, as once thought. Endorphins are a group of hormones that activates the body\u2019s opiate receptors, causing an analgesic (pain-relief) effect.<\/p>\n
![\"\u0627\u0646\u062f\u0648\u06a9\u0627\u0646\u0627\u0628\u06cc\u0646\u0648\u0626\u06cc\u062f\u0647\u0627\"](\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/06\/\u0627\u0646\u062f\u0648\u06a9\u0627\u0646\u0627\u0628\u06cc\u0646\u0648\u0626\u06cc\u062f\u0647\u0627.jpg\")
No, a runner\u2019s high is mostly caused by the increase in endocannabinoids, which are signaling molecules that help regulate processes, such as pain, memory, mood, immunity, and stress.
\nEndocannabinoids are like the cannabinoids present in the cannabis sativa (C. sativa aka marijuana) plant. But the body makes them naturally (endo meaning within).<\/p>\n
Unlike endorphins, endocannabinoids break through the blood-brain barrier triggering mood-improving neuromodulators causing psychoactive effects like reduced anxiety and calm.<\/p>\n
Many people like 2020 Olympic bronze medalist in the marathon Molly Seidel, who suffers from anxiety, call a runner\u2019s high their \u201cflow state.\u201d<\/p>\n
![\"\u0644\u067e\u062a\u06cc\u0646\"](\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/06\/\u0644\u067e\u062a\u06cc\u0646.jpg\")
Other new research also points to the reduced level of leptin, a brain hormone that tells you when you\u2019ve had enough to eat, as partly responsible for the runner\u2019s high.
\nWhen you\u2019re running, your leptin levels fall, sending \u201ca hunger signal to the brain\u2019s pleasure center to generate the rewarding effects of running,\u201d according to the researchers.<\/p>\n
The length of a runner\u2019s high depends on one\u2019s fitness. It may take one person\u2019 30 minutes to reach a runner\u2019s high while it may take another runner more than an hour. The fitter you are, the less time it takes to achieve a runner\u2019s high.<\/p>\n
The mean time to reach a runner\u2019s high is 30-40 minutes.<\/p>\n
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Again, the fitter you are, the more likely you will experience a pro-longed runner\u2019s high.<\/p>\n
![\"\u062f\u0648\u06cc\u062f\u0646](\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/06\/Running-and-Depression-07.jpg\")
Yes, running does release endorphins\u2014though endorphins are no longer believed to be the root cause of a runner\u2019s high.<\/p>\n
But running does release these hormones which reduce the perception of pain and act as sedatives. Endorphins are made in your brain, spinal cord, and other body parts, and are released by brain chemicals called neurotransmitters. They are actually similar to pain medications by binding to the same neuron receptors, but don\u2019t lead to addiction or dependence.<\/p>\n
Endorphins are known to briefly:<\/p>\n
Yes, running does release dopamine, according to research\u2014another potential contributing factor to the runner\u2019s high or just overall joy and reward of running. Dopamine is a neurotransmitter that leads to feeling good and motivated.<\/p>\n
![\"\"](\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/06\/Running-and-Depression-05.jpg\")
But wait! There\u2019s more. In addition to releasing feel-good things in your body such as endocannabinoids, endorphins, and dopamine\u2014running can also release something called \u201chope molecules.\u201d<\/p>\n
I learned about these hope molecules by listening to Dan Harris\u2019 10 Percent Happier Podcast<\/a> interview with Kelly McGonigal.<\/p>\n McGonigal, a Stanford psychologist, explained that when we run (or perform any exercise) we release proteins called myokines into our bloodstream. Therefore, it is a permanent change (unlike the others mentioned above).<\/p>\n The more intense you work out, the more hope molecules are pumped into your bloodstream.<\/p>\n I think this is the coolest thing I\u2019ve heard in years. McGonigal, author of The Joy of Movement explains:<\/p>\n \u201cOur muscles are like an endocrine organ. When you contract your muscles in any type of movement, they are secreting chemicals into your bloodstream that are really good for every system of your body; they\u2019re great for your heart health, your immune function, and some of them can kill cancer cells. All the stuff we know exercise is good for. But a big part of these proteins and chemicals that are being released by your muscles, which are called myokines, has profound effects on the brain\u2026\n\nThey travel to your brain, they cross the blood-brain barrier, and in your brain they can act as an antidepressant, like niacin can. They can make your brain more resilient to stress, they increase motivation, they help you learn from experience, and the only way you get these chemicals is by using your muscles. It\u2019s part of how we become our best selves.\u201d<\/p>\n Yes, running can help combat mild to moderate depression. Running, along with other tools such as therapy and medication, can help combat more severe cases of depression.<\/p>\n Studies have found a link between running and depression, including as part of an effective treatment. For instance, two small studies of regular runners found they were significantly less depressed than their non-running peers. Research shows that exercise like running may have an antidepressant effect through the creation of new brain cells (called neurogenesis) The brain\u2019s hippocampus, responsible for memory and learning, is also found to grow in volume.<\/p>\n Running also activates the frontal part of the brain responsible for executive function which can force people into the present rather than worrying about the future. It can also raise our sense of self-efficacy and control. This feeling then ripples into other parts of your life.<\/p>\n AnAsics<\/a>study during the pandemic supports this. It found that 82 percent of 14,000 runners said running helped clear their minds and 78 percent said they felt more in control and sane thanks to running.<\/p>\n <\/p>\n If you want to have guidance along with your exercises, check TehrunClub Classes<\/a> .<\/strong><\/p>\n<\/span>What are hope molecules?<\/span><\/h2>\n
\nThey pass through the blood-brain barrier (like endocannabinoids) and change the structure of the brain in a way that has an antidepressant effect which makes us more \u201cresilient to stress and trauma.\u201d<\/p>\n<\/span>Does running relieve stress?<\/span><\/h2>\n
![\"Does](\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/06\/Running-and-Depression-06.jpg\")
Ask any runner, and they will tell you one reason why they run is that it helps relieve stress. It is a time to clear your head, work through your thoughts, be in nature, get mood-boosting vitamin D, and oh\u2014it releases another feel-good chemical in your body: norepinephrine,
\nWhen you run, your body releases the neurotransmitter norepinephrine, a chemical that moderates your brain\u2019s response to stress. Norepinephrine increases one\u2019s sense of well-being by supplying endorphins into your body\u2019s system.<\/p>\n<\/span>Running and depression: can running help depression?<\/span><\/h2>\n
![\"\u062f\u0648\u06cc\u062f\u0646](\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/06\/running-from-depression.jpg\")
<\/p>\n<\/span>How does running help with depression?<\/span><\/h2>\n
\nThis may lead to improved brain performance, slowed or prevent cognitive decline, and blunt the brain\u2019s response to physical and emotional stress. (Antidepressants also show the potential to grow new neurons and synapses).<\/p>\n<\/span>Running and anxiety: can running help anxiety?<\/span><\/h2>\n
![\"\u062f\u0648\u06cc\u062f\u0646](\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/06\/Runners-High.jpg\")
Yes, running releases neurotransmitters such as dopamine, norepinephrine, and serotonin which can give you a sense of calm and wellbeing, aiding in reducing anxiety and OCD tendencies.<\/p>\n\r\n![\"Run](\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2022\/12\/GroupClass-AD.png\")
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<\/span>So how can you reap these positive rewards of running? How can running make you happier?<\/span><\/h3>\n
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