The Hidden Connection Between Running and Your Brain

Regular physical exercise is strongly advised by doctors and fitness experts. Running, a form of aerobic exercise, has been shown to contribute to reducing stress or supporting heart and physical health. Several research studies on animals and humans have approved its benefits till now. But how does running impact our brains? In this guide, we will discuss how running impacts our brain’s health by looking at hormones, growth factors, and chemicals in the brain. Keep reading to learn more.

The science behind running and the brain

When you run, the brain releases certain chemicals in your body called 'neurotransmitters.' They bear the responsibility of signal transmission from one neuron (brain cell) to another. They play an important role in regulating mood and maintaining the functions of the brain.

Brain chemicals released during running

Some of the brain chemicals released during running include:

• Endorphins. They are the natural 'painkillers' and mood elevators. Whenever you are doing any physical activities like running, your brain recognizes it as stress. So, it will release beta-endorphins to reduce your pain and discomfort. They may also create euphoria, meaning happiness, referred to as 'runner's high.'
• Dopamine. Running triggers the release of dopamine, which is then linked to the reward system in the brain. Dopamine makes one feel good, thus motivating a person to repeat such activities. This is the main reason why regular runners always develop a strong urge to continue regular running practice. Several studies have indicated that regular running can help increase the sensitivity of dopamine receptors. So, physical activity linked with dopamine regulation may play a role in supporting and maintaining mental health.
• Serotonin. Another important chemical that is secreted as a result of running is serotonin. It regulates mood, sleep, and appetite. Higher levels of serotonin may make one feel good and happy and may play a role in managing overall mental health. This way, exercising regularly can serve as a natural way to handle occasional mood disturbances and improve general emotional health.

Neurogenesis and brain health

It has been noted that running supports neurogenesis, which is the process of new brain cell formation.

This mostly occurs in the hippocampus, which is the main area responsible for learning and memory. Running may help increase the growth of new brain cells, hence supporting cognitive functions and potentially making the brain more efficient at learning new things.

One study showed that a single 10-minute bout of moderate-intensity running improved the mood and cognitive functioning of runners by enhancing activity in the prefrontal cortex, which is an area of the brain linked with mood regulation and inhibitory control.

According to a study, regular exercise was found to downregulate genes responsible for inflammation and support neurogenesis in the brain. Another study found that exercise may be capable of supporting memory and other cognitive functions of the brain in animals. However, more research is needed to confirm exercise effects for mental disorders in humans.

Scientists have further found that if an ErbB4 receptor is blocked, which involves brain cell growth and function, there will be memory problems, and fewer new brain cells will be produced. Exercise was found to reverse such impacts in adult mice, which means it can support brain health and memory through effects on ErbB4 signaling. However, further studies are necessary to verify these effects in humans.

Cognitive benefits of running

Running provides numerous cognitive benefits, including improving your memory and focus.

Improved memory and learning

Running supports memory retention and recall. For example, a study shows that exercise may help in the development of memory and other intellectual skills among aging individuals. This support in memory and learning may result from an increased secretion of brain-derived neurotrophic factor (BDNF) during running. However, most of the data on BDNF is actually collected by analyzing athletes and individuals with high physical activity levels.

The BDNF protein potentially provokes the growth of neurons and may increase the connections between them, leading to the maintenance of brain health. Moreover, running stimulates the blood supply to the brain. Consequently, there is a supply of all essential nutrients and oxygen to the brain for normal functioning.

One systematic review reported that exercise was found to have positive effects on the health of the brain in both human and animal studies. The review authors quoted that exercise contributes to the rise of key proteins in the brain, including BDNF, and increases brain receptors and neuroplasticity, which supports cognitive functions like learning and memory.

Increased focus and concentration

Engaging in physical activity may support concentration and focus. As mentioned, running causes improved blood flow to your brain, providing essential nutrients and oxygen. This improved blood flow may support better focus, attention, and concentration. However, these effects were observed in adolescents and teenagers.

Moreover, when you run, your body and brain are in sync, which helps you stay alert. Therefore, after a run, it may be relatively easier to concentrate and stay focused for longer periods.

These running effects on the brain can be useful in many aspects of life, such as academic performance, work productivity, and sports performance. For example, a study found that children who ran or jogged outside for 15 minutes during class time improved their fitness levels. So, whether you are studying for an exam, trying to meet a deadline at work, or competing in a race, regular running practice may give you the mental and physical edge you may need to succeed.

Emotional and psychological effects

While the physical benefits of running are well known, it may also affect the emotional and psychological aspects.

Not being physically active could be a potential risk factor for common mental disorders, according to one of the cohort studies. Regular exercise has been shown to help with the symptoms of mental health issues alongside other healthy practices.

In some cases, mental health conditions may be associated with other diseases, such as obesity. Aerobic exercises, like running, alongside other health practices, may potentially help with managing weight and maintaining physical health, leading to improved overall emotional and psychological health.

Running and mood enhancement

A study at JAMA Psychiatry found that running for 15 minutes a day or walking for an hour helped people feel fewer symptoms associated with depression and supported overall mood.

Another review found that regular running may positively impact self-esteem, especially for children and teens. It also showed to help reduce occasional anxiety symptoms and mood swings in both adults and young people.

A type of endorphin called β-endorphin is linked to the 'runner’s high' experienced during prolonged exercise. Of the three main types of endorphins, β-endorphins are the most studied and have the most known effects. They work on special opiate receptors to potentially reduce pain and support positive feelings, which may help to support your overall mood.

Stress reduction

Anxiety and stress are mental states, and there are different ways to ease these feelings — one of them can be running for some people.

According to The Journal of Neuroscience, galanin, a brain chemical linked to stress, is found in high levels in the locus coeruleus (LC), a brain area affected by stress and physical activity.

They found that physical activity, i.e., chronic wheel running, increased galanin levels in the LC and improved stress resilience in mice. Mice with extra galanin also showed better stress resistance, suggesting that higher galanin levels help with coping with stress.

Another study found that regular exercise, like running, helps you with the bad emotional effects of stress and occasional anxiety, which, in turn, improves overall mental health.

Overall, research on running in terms of psychological and brain health is still ongoing. Current evidence has limitations due to diversity in demographics, age, and the use of animal models. As a result, there is not a clear connection between the benefits of running and mental health status in adults. Therefore, more rigorous studies are needed.

Physical benefits of running

Running every day is helpful in preventing and treating many common long-term health conditions. Running could be an effective strategy to stay healthy and fit. It has many physical benefits, including:

• Cardiovascular health. Running is considered beneficial for heart and lung health. A 2014 study suggests that regular running can add about three years overall to your life expectancy due to decreased risk of cardiovascular diseases.
• Cholesterol levels. Exercises like running improve blood flow to the heart and increase high-density lipoprotein (HDL) cholesterol levels, reducing the tightening of the heart and improving cholesterol levels.
• Musculoskeletal health. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, exercises like jogging or running may help keep bones healthy and reduce the risk of falls.
• Better sleep. One study found that regular aerobic exercise helped reduce symptoms for people with OSA (obstructive sleep apnea).

However, even though running may offer many potential benefits to health, it is always wise to consult with a healthcare provider whether this particular physical activity is suitable for each individual case, especially for people with existing health conditions.

Running and brain aging

Running has been shown to have potential benefits for brain health, especially as we age.

Slowing cognitive decline

As per an animal study, regular aerobic exercise like running may stimulate the growth of new brain cells and increase levels of important proteins such as BDNF (brain-derived neurotrophic factor), which potentially supports brain function and plasticity.

These effects help in:

• Memory support
• Cognitive function
• May protect against age-related brain decline

According to the Aging and Disease Foundation, physical exercise is a hopeful and non-invasive way to improve memory problems in the hippocampus that come along with aging. It further concludes that doing high-intensity interval exercises for six months may support brain function in older people with retained support for at least five years following the initiation of exercise.

Prevention of neurodegenerative diseases

Regular aerobic exercise is one of the ways to keep your optimal brain functioning as you age, as per a review. While some 'anti-aging' compounds may have similar effects, the methods that work like exercise on energy pathways (like running) might be more effective, which may potentially contribute to the risk reduction of conditions like Alzheimer’s disease.

Regular running may also help reduce the risk of oxidatively damaging molecule accumulation in the brain, thus supporting cognitive and motor skills, which may potentially slow the progression of neurodegenerative diseases like Alzheimer’s or Parkinson’s.

Growing evidence shows that exercise can support brain function and help delay or prevent neurodegenerative diseases like Alzheimer’s and Parkinson’s. Furthermore, research from both animal and human studies shows that aerobic exercise may reduce brain damage and support thinking and movement after a stroke-like focal cerebral ischemia. This way, running could be a helpful strategy in managing the prevention of neurodegenerative diseases.

Tips for maximizing brain benefits from running

According to the Physical Activity Guidelines for Americans, you should engage in 75–150 minutes of aerobic exercise, like running, each week. Or a combination of other types of exercises with running is also recommended.

Drink plenty of water before, during, and after your runs to keep your body and brain well-hydrated.

During prolonged running, proteins from your muscles may be used for energy when more accessible energy sources become limited. So, it is important to include protein in the diet. Without enough protein, your muscles can't recover properly. Make sure to eat a diet with whole grains, fruits, vegetables, lean proteins, and healthy fats in it to support your runs.

Common myths about running and the brain

Here are some common myths and misconceptions about running and brain activity:

Running benefits only physical health

Many think that running is good for the body alone. But, according to science, it may also support brain health, memory, and cognitive function. It's not only beneficial for staying physically fit but also for maintaining psychological health.

To get benefits for the brain, you have to run long distances

Some think only long runs are going to give them the potential brain benefits, but even shorter runs, regularly performed, can support mental health and cognitive performance. For instance, one study found that just 10 minutes of running is able to increase brain performance.

Running alone can help with brain issues

While running has mental health benefits, it’s not a cure-all. It combines best with other therapies and healthy lifestyle habits for better results.

Final word

Running benefits both your body and brain. It improves fitness and heart health, helping with body changes and stress level management. Regular running supports brain function and memory and may even potentially help with mental health issues like occasional anxiety reduction. It has also been found to play a role in the prevention of neurodegenerative disorders like Alzheimer’s and Parkinson’s. Running could be one of the efficient ways for you to get physically as well as psychologically fit. It can, therefore, be wise to include it in your routine.