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The Positive Effects of Running on Mental Health

Authors:
Vedran Markotić at Sveučilišna klinička bolnica Mostar
Vedran Markotić
Vladimir Pokrajcic at University of Mostar
Vladimir Pokrajcic
Mario Babić
Mario Babić
Mario Babić
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Dorijan Radančević at Sveučilišna klinička bolnica Mostar
Dorijan Radančević
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Abstract

Working as a team with patients who are also recreational runners and managing a running school in the City of Mostar had made us thinking on how recreational running affects the mental health in individuals. Previous literature is pretty old dated, so we found this even more interesting. We have wondered why there is no more recent literature on this subject. So, while working on this mini review and discussing on this subjects we came up with an idea on a research about self esteem and life quality of individuals pre and post running school experience. Previous studies show that consistent running results in a number of positive psychological changes among diverse populations. In a study of Kenneth E.C. ordinary nonprofessional runners were surveyed about the psychological aspects of running. Many of the respondents had started running to improve their health, and almost all noted mental and emotional benefits including relief of tension, improved self-image, and better mood. Considering therapeutic effects of running Greist et al. define running as not expensive, and unlike sorne other treatments, it has beneficiai physical side effects. Their results compare favorably with those of patients in psychotherapy and have persisted for at !east one year in follow-up. Taking in mind all of the previously published research it can be concluded that running can be a therapeutic tool for a sereies of negative psychological conditions, such ass depression, anxieta, tension, mood changes, low self esteem etc. Although, these research are a few decades old there is still no recipe or dosage for running, especially in the area of physical ilness prevention. There is much to research and to be discovered in this field.
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S233
Psychiatria Danubina, 2020; Vol. 32, Suppl. 2, pp 233-235 Review
© Medicinska naklada - Zagreb, Croatia
THE POSITIVE EFFECTS OF RUNNING ON MENTAL HEALTH
Vedran Markotiü1,2, Vladimir Pokrajþiü3, Mario Babiü3, Dorijan Radanþeviü1, Maki Grle4,
Miro Miljko1,2, Vilma Kosoviü5, Ivan Juriü6 & Marijana Karloviü Vidakoviü1
1Faculty of Health Studies, University of Mostar, Mostar, Bosnia and Herzegovina
2Clinical Department of Radiology, University Clinical Hospital Mostar, Mostar, Bosnia and Herzegovina
3Faculty of Natural Sciencces, Mathematics and Education, University of Mostar, Mostar, Bosnia and Herzegovina
4Orthopedic Clinical Department, University Clinical Hospital Mostar, Mostar, Bosnia and Herzegovina
5Radiology Department, General Hospital Dubrovnik, Dubrovnik, Croatia
6Department of Nuclear Medicine, University Clinical Hospital Mostar, Mostar, Bosnia and Herzegovina
received: 11.5.2020; revised: 28.5.2020; accepted: 7.6.2020
SUMMARY
Working as a team with patients who are also recreational runners and managing a running school in the City of Mostar had
made us thinking on how recreational running affects the mental health in individuals. Previous literature is pretty old dated, so we
found this even more interesting. We have wondered why there is no more recent literature on this subject. So, while working on this
mini review and discussing on this subjects we came up with an idea on a research about self esteem and life quality of individuals
pre and post running school experience.
Previous studies show that consistent running results in a number of positive psychological changes among diverse populations.
In a study of Kenneth E.C. ordinary nonprofessional runners were surveyed about the psychological aspects of running. Many of
the respondents had started running to improve their health, and almost all noted mental and emotional benefits including relief of
tension, improved self-image, and better mood.
Considering therapeutic effects of running Greist et al. define running as not expensive, and unlike sorne other treatments, it has
beneficiai physical side effects. Their results compare favorably with those of patients in psychotherapy and have persisted for at
!east one year in follow-up.
Taking in mind all of the previously published research it can be concluded that running can be a therapeutic tool for a sereies of
negative psychological conditions, such ass depression, anxieta, tension, mood changes, low self esteem etc. Although, these
research are a few decades old there is still no recipe or dosage for running, especially in the area of physical ilness prevention.
There is much to research and to be discovered in this field.
Key words: running - mental health
* * * * *
INTRODUCTION
Working as a team with patients who are also re-
creational runners and managing a running school in
the City of Mostar had made us thinking on how re-
creational running affects the mental health in indi-
viduals. What got us thinking was discussing about the
book written by McDougall C 2009; Born to Run: A
Hidden Tribe, Superathletes, and the Greatest Race the
World Has Never Seen (McDougall 2009). Previous
literature is pretty old dated, so we found this even
more interesting. We have wondered why there is no
more recent literature on this subject.
Previous studies show that consistent running re-
sults in a number of positive psychological changes
among diverse populations (Gary & Guthrie 1972,
Jorgenson & Jorgenson 1979, Blumenthal et al. 1982).
Most studies focuse upon the benefits of running, re-
porting that a consistent running routine promotes both
physical and mental fitness and can be an effective
means of managing stress (Greist et al. 1978, Solomon
& Bumpers 1978, Wilson et al. 1980, Leer 1980,
Gondola & Tuckman 1982).
In a study of Kenneth ordinary nonprofessional
runners were surveyed about the psychological aspects
of running. Many of the respondents had started
running to improve their health, and almost all noted
mental and emotional benefits including relief of ten-
sion, improved self-image, and better mood. About one
half describe trance-like states, enhanced visual ima-
gery, and creative episodes. Two thirds have experien-
ced the familiar "runner's high" in slightly less than
half of their runs. Several possible explanations for the
high are described, including self-hypnosis, increased
eNS norepinephrine, and increased endorphin release
(Kenneth 1983).
Considering therapeutic effects of running Greist et
al. define running as not expensive, and unlike sorne
other treatments, it has beneficiai physical side effects.
Their results compare favorably with those of patients
in psychotherapy and have persisted for at !east one
year in follow-up (Greist et al. 1978).
Vedran Markotiü, Vladimir Pokrajþiü, Mario Babiü, Dorijan Radanþeviü, Maki Grle, Miro Miljko, Vilma Kosoviü,
Ivan Juriü & Marijana Karloviü Vidakoviü: THE POSITIVE EFFECTS OF RUNNING ON MENTAL HEALTH
Psychiatria Danubina, 2020; Vol. 32, Suppl. 2, pp 233-235
S234
RUNNING COMPARED TO OTHER
PHYSICAL EXERCISE ACTIVITIES
Babic et al. studies showed that physical education
students tend to have lower level of psichological symp-
toms and better mental health status than medical
students who are proven to have less physical activity
and spend less time excersising (Babic et al. 2018).
Katic et al. prove that active participation of middle-
aged women in dance recreational activities has a
positive effect on their quality of life and contributes to
a better life satisfaction (Katic et al. 2018).
Babic et al. suggest that exercise activities should be
implemented during the entire period of pregnancy.
They recommended for all healthy pregnant women du-
ring pregnancy and after childbirth. With permission
moderate and controlled exercise is recommended by
the physician under adequate conditions. It should be
avoided only if there are signs indicating possible com-
plications in pregnancy (Babic et al. 2019).
PLACEBO EFFECT
Some researchers suggest that positive outcomes of
running on mental health are only the result of a placebo
effect. Conclusions of the of Szabo and Abraham study
are that psychological benefits of recreational running
may be linked to placebo (conditioning and/or expec-
tancy) effects (Szabo & Abraham 2012).
THERAPEUTIC EFFECTS OF RUNNING
Keating et al. studies conclude that aerobic exercise
in a supportive group setting may improve mood symp-
toms in youth and adults with complex mood disorders,
and perceived social support may be an important factor
in programme’s success. But, they suggest that further
research is required to identify specifically the mecha-
nisms underlying the therapeutic benefits associated
with exercise-based therapy programmes (Keating et al.
2012). This is in good correllation with previously men-
tioned studies (Greist et al. 1978).
LIMITATIONS OF PREVIOUSLY
CONDUCTED STUDIES
There are no large scale studies on pre and post
running life effects on mental health in recreational,
non-elite runners.
There are no clear evidence of the physiology me-
chanism that explaines the positive effects of running
on mental health.
RECCOMENDATIONS FOR
FUTURE STUDIES
To asses the limitation concerning pre and post
running life effects on mental health in recreational,
non-elite runners.That will make it possible to compare
with previous results and determine the actual effects
and positive chages.
To find a clear link between the physiological me-
chanisms that outcome with positive effects of running
on mental health.
DISCUSSION
Taking in mind of the previously published research
it can be concluded that running can be a therapeutic
tool for different negative psychological conditions, such
ass depression, anxiety, tension, mood changes, low self
esteem etc (Kenneth 1983). There are studies suggesting
similar effects of other types of physical exercise and
there are also some recent studies suggesting the pos-
sibility of placebo effect (Babic et al. 2018, Katic et al.
2018). That is possible in any kind of therapy, so these
studies on plcebo effect possibility should be taken with
caution, untill, at least large scale studies provide the re-
levant evidence. Comparing running with other physical
activities in some domains is legitimate, but not in full
because of specific response of human organism to run-
ning, as some believe we are born to run. This is true if
we look at these couple of facts; humans stand errect on
their two feet, have very well developed musculoskeletal
and articular system, lungs that are enough capacitive,
efficient cardiac output and probbably most important
element is that humans have an axcellent mechanism of
addapting to heat. All of this makes humans naturally
built for long distance running. Mantal benefits of
running are like the icing on the cake. The best example
of this claims are Tarahumara Native Mexican tribe in the
Mexican Copper Canyons. They live running to the
fullest and in combination with theur diet not changing
for centuries actually have no diabetes or colon cancer in
their population (McDougall 2009).
Although, many of research concerning running and
mental health are a few decades old there is still no
recipe or adequate „dosage“ for running, especially in
the area of physical ilness prevention and therapy. There
are many possibilities if correct guidelines are provided.
There is much yet to research and to discover in this
field, as many authors of previously published studies
suggest. As a group of authors working together we hope
to provide some relevant evidence in this field. So, while
working on this mini review and discussing on these
subjects we came up with an idea on a research about self
esteem and life quality of individuals pre and post run-
ning school experience. In the end, I qoute Mr McDou-
gall, because maybe the truth lies somewhere near his
thinking: “You don't stop running because you get old,
you get old because you stop running.” (McDougall 2009).
CONCLUSION
Running is efficient tool in prevention and therapy in
different psychological conditions.
Vedran Markotiü, Vladimir Pokrajþiü, Mario Babiü, Dorijan Radanþeviü, Maki Grle, Miro Miljko, Vilma Kosoviü,
Ivan Juriü & Marijana Karloviü Vidakoviü: THE POSITIVE EFFECTS OF RUNNING ON MENTAL HEALTH
Psychiatria Danubina, 2020; Vol. 32, Suppl. 2, pp 233-235
S235
Acknowledgements: None.
Conflict of interest : None to declare.
Contribution of individual authors:
Vedran Markotiü: Design of the manuscript, literature
search and literature data analyses.
Vladimir Pokrajþiü: Design of the manuscript, litera-
ture searches, literature data analyses.
Mario Babiü: Design of the manuscript, literature sear-
ches, literature data analyses.
Dorijan Radanþeviü: Literature searches and literature
data analyses.
Maki Grle: Literature searches and literature data
analyses.
Miro Miljko: Literature data analyses.
Vilma Kosoviü: Literature data analyses.
Ivan Juriü: Literature data analyses.
Marijana Karloviü Vidakoviü: Design of the manu-
script, literature data analyses.
References
1. Babic M, Cerkez Zovko I, Martinac M, Babic R, Katic S &
Lukanovic B: Povezanost tjelovježbe i duševnog zdravlja
studenata. Zdravstveni glasnik 2018; 2:33-43
2. Babic M, Cerkez Zovko I, Tomic V & Peric O: Tjelo-
vježba tijekom i poslije trudnoüe. Zdravstveni glasnik
2019; 5:53–65
3. Blumenthal JA, Williams RS, Needels TL: Psychological
changes accompany aerobic exercise in healthy middle-
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9. Keating LE, Becker S, McCabe K, et al.: Effects of a 12-
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Medicine 2012; 18
15. Wilson VE, Morbly NC, Bird EI: Mood profile of mara-
thon runners, joggers, and non-exercisers. Perceptual and
Moror Skills 1980; 50:117-118
Correspondence:
Vedran Markotiþ, MD
Faculty of health studies, University of Mostar
Bijeli brijeg bb, 88 000 Mostar, Bosnia and Herzegovina
E-mail: vmarkotic@sum.ba
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Article
  • Dec 1982
A comparison of 348 average or nonelite marathon runners to 856 college students on the Profile of Mood States showed that runners, both men and women, described themselves as significantly less tense, less depressed, less fatigued, less confused, more vigorous and equally angry. Various theories of physiological changes thought to accompany running are offered as explanations.
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Effect of Running on Perception of Self and others
Article
  • Feb 1979
Results of a questionnaire completed by 497 persons who run regularly indicate that perceptions of self and others were favorably influenced by running. 92% perceived an increase in emotional well-being, 97% an increase in physical well-being, and 63% a reduction in number of illnesses. An increase in number of friendships was reported by 73%. 74% of Ss who lived in a family environment perceived an increase in their families' appreciation of their physical appearances. (5 ref) (PsycINFO Database Record (c) 2012 APA, all rights reserved)
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The Running Meditation Response: An Adjunct to Psychotherapy
Article
  • Nov 1978
The physical technique of slow, long distance running and the mental centering devices of T. M. are combined, using hypnosis in some cases, to enhance a "peak experience," or altered state of consciousness. Indications and contraindications to this technique are described for various psychiatric, psychosomatic and somatic syndromes, and its use as an adjunct to formal individual and group psychotherapy is discussed.
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Mental and emotional aspects of long-distance running
Article
Ordinary nonprofessional runners were surveyed about the psychological aspects of running. Many of the respondents had started running to improve their health, and almost all noted mental and emotional benefits including relief of tension, improved self-image, and better mood. About one half describe trance-like states, enhanced visual imagery, and creative episodes. Two thirds have experienced the familiar “runnerh's high” in slightly less than half of their runs. Several possible explanations for the high are described, including self-hypnosis, increased CNS norepinephnne, and increased endorphin release.
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Psychological Changes Accompany Aerobic Exercise in Healthy Middle-Aged Adults
Article
  • Jan 1983
An attempt was made to assess the effects of aerobic exercise on the psychological functioning of a nonclinical sample of healthy middle-aged adults. Sixteen subjects participated in a 10-week program of regular walking-jogging, while a matched control group maintained their sedentary life-styles. All subjects completed a battery of psychological tests, including the Profile of Mood States, the State-Trait Anxiety Inventory and a retrospective questionnaire regarding self-perceptions of change. Examination of test scores revealed that scores for the exercise group almost always improved, whereas the scores for the control group remained the same or deteriorated. The exercisers exhibited less state and trait anxiety, less tension, depression, and fatigue, and more vigor than the controls. These results document the potential utility of regular aerobic exercise in promoting psychological health in normal adults.
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