HOW RUNNING CHANGES YOUR BRAIN
The benefits of running go far beyond the physical — the mental training provided by distance running is equally potent. If you’ve been running for a while you may have experienced elevated mood, reduced stress and anxiety levels, a state of mindfulness and clarity, or even a spark of creativity as a result of running. But what exactly is happening at the level of your central nervous system to bring about these benefits?
In the short-term, within minutes and hours of running, your brain is flooded with endorphins. These endorphins are opioid-like substances, acting on your brain’s opiate receptors to allow us to block painful feelings associated with exertion. It’s the same receptors that heroin binds to. It’s suggested that these endorphins are what makes running feel good, especially immediately after finishing a run. In addition to endorphin release, running activates endocannabinoids in the brain after about 30 minutes of steady-state running. Essentially intrinsic marajuana that can bring a drug-like feeling of satisfaction and elation. These substances are responsible for the runner’s high and feeling of increased mood during and after a run.
Running also has positive effects on the learning and memory-centers in the brain, namely the hippocampus and the prefrontal cortex. An important molecule at play here is brain-derived neurotrophic factor (BDNF), which has been shown to increase expression following a short bout of running or other aerobic exercise. Perhaps more so this is due to metabolic byproducts and signaling molecules (myokines) are released which promote BDNF expression in the brain. Additionally the liver increases release of beta-hydroxybutyrate in response to aerobic exercise, signaling release of BDNF as well. BDNF is like growth hormone within the brain. It is responsible largely for neurogenesis, the birth of new brain cells, creating new pathways for neurons in the brain and refining old ones. This helps to promote increased capacity for learning, memory and recall, and improved ability to shift focus and attention.
Practically speaking, we can integrate running into our routing to allow these benefits to enhance other areas of life. For example if you are preparing to study, perform research, or begin a session of deep work, try lacing up your shoes and going for a run beforehand. The short term increase in blood flow to the brain, increase in neuron activity providing elevated attention and focus can supercharge your work or studies. Even 10-minutes of running may be beneficial for the central nervous system, but the longer the better.
Over the long-term, the effects of running on the brain compound. When we think about the chronic changes that occur in the brain, we have to consider dementia, cognitive decline and other neurodegenerative conditions. Some of the age-related changes in the brain is influenced by blood supply to the brain and decreased growth of more neurons. Running not only increases cardiac output and blood flow to the body’s organs, including the brain, but it also stimulates activation of vascular endothelial growth factor (VEGF). Essentially more blood vessels are created to help perfuse the body with oxygen and nutrients as a result of aerobic exercise. This effect on the brain has been shown to reduce risk of Alzheimer’s disease and age-related cognitive decline. To see these long-term effects, it requires a consistent and sustainable habit of running or other aerobic exercise.
So, whether you’re looking to boost your productivity or safeguard your mental acuity in the years to come, lacing up your running shoes may be one of the best investments you can make.
