In a raft of studies, exercise – primarily in the form of, but not restricted to, running – has been shown to have several effects on the brain. It leads to the release of certain neurotransmitters in the brain that alleviate pain, both physical and mental.
Depression is related to low levels of certain neurotransmitters such as seratonin and norepinephrine, both of which can be stimulated by the effect of exercise on the sympathetic nervous system. Also important are endorphins: chemicals released by the pituitary gland in response to stress or pain, which bind to receptors in the brain’s neurons to inhibit pain and promote feelings of euphoria – more on that later.
Another positive side effect of running is a process called neurogenesis – the creation of new neurons in the hippocampus, the part of the brain that controls learning and memory. At a cellular level, it is possible that the mild stress caused by exercise stimulates an influx of calcium, which effectively ‘agitates’ proteins that promote the neurogenesis process. The upside is that exercise provides a natural trigger.
Running, in essence, can help fight the chemical imbalances that cause depression; a serious illness that can result in low mood, feelings of helplessness, self-harm and even suicide. “Depression can manifest itself in physical ways,” says Trainor. “You can suffer loss of energy, headaches, agitation or anxiety, and nutrition often suffers. There are also cognitive changes – loss of concentration, focus and confidence. Running can challenge all of these. GPs are able to prescribe gym memberships these days, and that’s because research has found that, in cases of mild or moderate depression, exercise is at least as effective as, if not more useful than, medication.
At a very basic level, most of us can run – that is, physically put one foot in front of the other at a pace faster than walking. And you don’t have to flog yourself if you’re new to it. The key for beginners is not to overdo it. “Intensity is quite complex,” says Lane.
“If you’re unfit, running slowly is intense. Unfit people tend to start running at a high intensity and don’t enjoy it. Intense exercise triggers a response in the brain that says, ‘Careful, we can’t keep this up,’ and that message comes in the form of negative emotions – feeling miserable, sad and tired. Moderately intense exercise associates with positive mood.
The benefits of running extend beyond the chemical reactions in your brain. It can help change bad habits and give a sense of achievement. “Sticking to a running programme is a form of exercising self-control, and self-control is a variable linked with a number positive attributes,” says Lane.
There’s just one word of warning: if you’re taking medication, don’t bin it simply because you’ve pulled on a pair of running shoes and feel great about it. You should never come off medication without talking to your GP first.
Steve Clancey, 44, discovered that running could help him in 2009. “Over time, work pressures and life changes took their toll, and I was signed off in 2008 because I physically couldn’t work,” he says. “I saw a flyer to enter the London Marathon to raise money for Sense, the deaf and blind charity, and decided to do it on the spur of the moment. I didn’t particularly know what I was doing but I’d always been reasonably fit and entered some shorter events as part of my training.
“When I finished the marathon in four hours, in 2009, I was on cloud nine, and after the event I realised I missed it, so I joined a club and carried on.” The benefits were obvious. “It’s very therapeutic and training gives me a structure,” he says. “I also suffer from seasonal affective disorder so running makes the winter a lot more bearable, especially when I’m training for a race in the spring.
“Running has given me a focus. It’s improved my health and shown me it’s possible to improve at something. With running you get better little by little, and that shows you can overcome seemingly insurmountable problems by taking lots of small steps. I’ve met lots of new friends and I have a huge support network – there’s always someone to talk to,” adds Steve, who is a member of London’s Serpentine Running Club.
“In short, it’s something to look forward to, and a reason to get out of bed in the morning.” And that, when it comes to overcoming depression, is half the battle.
WHEN’S THE BEST TIME OF DAY TO RUN?