Can there be joy in jogging ? Running and mental wellbeing

Running is an activity most ambulatory people will start doing naturally  in early childhood. It has been undeniably helpful for our survival in the face of  threats and hardships since the beginning of time but done leisurely can also be deeply satisfying. There is substantial evidence to support the relationship between physical activity (PA) and various mental health outcomes across the lifespan. Overall, studies suggest that running bouts of variable lengths and intensities, and running interventions can improve mood and mental health and that the type of running can lead to differential effects [1]. This paper aims to review the benefits and potential risks of this activity for mobile individuals who have no contra-indications to running or jogging Like any other treatment modality, it is best to consult with a professional or work with a trainer to determine if running is safe and the pace at which such an exercise should be initiated taking into account underlying health conditions.

 Engaging in everyday physical activity of any intensity level may have short-term, acute benefits for cognitive health [2]. It is important to keep that fact in mind, especially with our aging demographics. Moreover, participation in physical activity can improve physical self-perceptions and enhance self-esteem in young people [3]. In an era where social media are so ubiquitous, such physical activity can be a good tool to shield oneself from cyber toxicity or built resilience when experiencing  peer pressure, bullying and other challenges associated with adolescence.

The benefits  of jogging fall into three categories:

1. Preventive effects [1]
2. Health promotion effects
3. Intervention effects

The preventive effects of  regular jogging practice include protection against   conditions associated with sedentarism: osteoporosis, deconditioning with associated poor  balance, low mood, cognitive decline, isolation. A meta-analysis from 2020 concluded that increased rates of participation in running, regardless of its dose, would probably lead to substantial improvements in population health and longevity [4]. The meta-analysis showed that running participation is associated with 27%, 30% and 23% lower risk of all-cause, cardiovascular and cancer mortality, respectively, compared with no running [4].

Health promotion effects consist of boosting health parameters such as mood, physical fitness, proprioception and balance.

Intervention effects pertain to  alleviating pre-existing issues,  such as weight excess,  low cardiopulmonary endurance, mild depression etc.

Since physical health and mental health have reciprocal impact, it is easy to grasp that improvement in  physical outcomes could lead to improvement in mental health outcomes as well.

High and low intensities of running, all genres of running must be considered including jogging, sprinting, marathon,  orienteering, and treadmill running. This article will focus on jogging outdoors.

Acute bouts of running and longer-term running interventions are associated with improvements in a range of mental health outcomes. This is likely explained by running supplying a sufficient dose of moderate to vigorous PA to stimulate the known mental health benefits associated with PA. These benefits are thought to be mediated by neurobiological, psychosocial and behavioural mechanisms, all of which an effective running intervention of any genre has the potential to influence Regular running causes positive mood changes, increases self-esteem and decreases anxiety [1].

After hearing runners mention the advantages of running in addition to drawing from my own experience, there are numerous benefits associated with running, especially in nature:

Running turns off ruminations or negative thinking: by setting one’s body in motion, and for several minutes, we start inhabiting the body more by being directly in touch with the earth. This groundedness allows us to more easily disconnect from incessant mental activity, especially in a world bombarded with information susceptible to elicit fear responses and catastrophic scenarios.

Sense of freedom and subsequent wellbeing: when we feel stuck or facing an impasse, putting one step in front of the other can generate a sense of relief from not only running away from unpleasantness but running towards new horizons, and maybe even our dreams. It provides therefore a sense of renewed freedom, self-efficacy and agency. The freedom from any membership or specific, not to say oppressive, dress code can also eliminate obstacles to regular practice, regardless of external conditions (meteorological, socioeconomic etc)

Enhanced spirituality: running helps to cultivate gratitude (towards nature, and for the ability to move one’s body) and an expansion of awareness. I remember when I ran my first 10k during a fundraiser. Instead of letting self-doubt invade me and feel intimidated by the anticipated, not to say dreadful, distance, I stayed curious, in the moment, and as I paid attention to my whole experience, I realized that stepping out of my comfort zone through this new challenge was a great opportunity to expand my awareness and free up even more space for gratitude for the pleasant autumn weather, the fresh morning, the beautiful neighborhood, the various bands playing, the water that volunteers handed us, and for the sense of belonging to a community that wanted to run for a good cause and stay healthy. This shift in my perception of this physical challenge even added the joy element to jogging.

Motivation to take better care of oneself. As we are more physically active, we feel more motivated to eat healthier, and vice versa. Once we move our body more, we naturally want to feed it with good nutrients, creating a virtuous cycle because the good energy from an improved diet and a better lifestyle in general can be a motivation to move more.

Running can make introverts, extraverts and ambiverts fulfilled. Running doesn’t discriminate. It can be suitable for any temperaments. Even though it is often a solitary activity, the possibilities for bonding are present and its benefits abound. One can find jogging partners or join groups. Programs like A Girl Running in which I participated [6] or Girls on the Run (GOTR After School Running Program) [7], to name a few, can boost women’s and girls’ activity, fitness, general wellbeing, joy, and confidence with fun, and inclusive experiences that inspire growth.

Improvement of endurance, cardio-pulmonary function, weight, general health, prognosis of certain conditions, and body image. As an exercise, running can help prevent or delay aging-related medical conditions such as dementia, osteoporosis…

Way to connect with the four elements of nature, which allows more grounding in the present moment, and better lifestyle hygiene: touching the earth, drinking water to stay hydrated or running under the rain, breathing fresh air, and fire through body heat and caloric burning. Because sensations in the body are likely to be amplified compared to walking (faster breathing, sensation on joints from impact, increased vigilance to avoid stumbling on obstacles etc), it is also a great opportunity to expand self-awareness, a key to mindful living and general wellbeing.