Impact of Running on Mental Health
A study was published this year (2023) comparing the impact of running as an intervention vs anti-depressants as an intervention on a group of people who were diagnosed with either a depression and/or anxiety disorder and the results were very interesting!
The group taking anti-depressants would receive a standardized treatment that introduced escitalopram an SSRI and if that was ineffective would be prescribed to sertraline as well, a second SSRI during those 16 weeks.
The running group would participate in 45 minute running group sessions 2-3x a week, supervised with a heart rate monitor to ensure they were running only at 70-80% of their max heart rate which would be the aerobic heart rate zone. One thing I found interesting was those that only did 1 session or less per week did NOT have results when compared to those doing 2-3x per week. They also received education on health, nutrition, sleep, injury, and recovery.
The study observed their change in symptom severity and well as any physical health changes such as heart rate variability, immune indicators, weight, lung function, and fitness. When it comes to symptom severity and overall mental health improvement the results were comparable, almost being the same remission rates ~ 44% meaning they no longer met the criteria for their disorder but the running therapy outperformed the anti-depressants as far as physical health. Participants that were not metabolically healthy to begin with that did not exercise and only took the medication had a negative physical health reaction in some areas.
Quote from the study: “Overall, this study showed the importance of exercise in the depressed and anxious population and caution of antidepressant use in physically unhealthy patients. Exercise therapy is therefore a valuable option in mental health care with respect to both mental and physical health and should be considered standard practice for those with depression and/or anxiety disorders. (Study Link)”
What does this mean? Well looking at this study I can conclude that giving running or any other kind of aerobic exercise a try before medication is a valid treatment option. I encounter a lot of clients who are hesitant about medication or don’t want to be on medication period and that is completely understandable. This study shows that dedicating time in your week consistently to aerobic exercise or running can give you the same symptom relief that others get from medication. The important part to note here is the consistency is key, this must be something incorporated into your weekly routine or those same positive results may not happen.
Personally, running has had the biggest impact on my mental health in the best way. Everyone’s results are going to be different but I am more confident, less anxious, and created a lifestyle that is overall healthier because of how good I feel. Taking care of my body and physical health has become a priority not because I have to, but because I genuinely want to. I’ve also met some great people in the running community and it has improved my social life as well.
Depending on your symptoms and the severity of them, starting something new can be difficult, make sure you ask for help and support when needed. Therapy can be helpful in breaking down barriers that are preventing you from making changes, it’s always okay to get some extra support.