Hosted by the Mental Health Foundation, Mental Health Awareness Week, is an annual event which shines a much-needed spotlight on mental health. Although the event started in the UK, it has become one of the biggest awareness weeks globally. In Botswana, as in many other countries, there is a stigma that surrounds mental health but I’m so happy to see that more and more strides are being made to build awareness of mental health issues and the Botswana Network for Mental Health has definitely become more visible in recent years.
When I started running 5.5 years ago, my focus was purely on getting physically fit and healthy. And indeed, running has so many physical health benefits – strengthening muscles, improving cardiovascular fitness, building strong bones and helping to maintain a healthy weight, all of which I’ve experienced to a great extent. But it soon became quite clear to me that the benefits of running go far deeper. With every run, I started to feel significant mental health benefits. This being Mental Health Awareness week, I’d like to share them in today’s blog.
Five Ways Running Improves Your Mental Health
1/ It Helps You Manage Stress. Last week, I had a difficult work assignment which was stressing me out. I was quite anxious, that permanent knot in your stomach kind of anxious. I was tempted to skip my runs leading up to the big day, but I’ve been in the running game long enough to know that would be a mistake. My runs felt amazing and quickly helped to reduce my stress levels. This article notes that “running increases concentrations of norepinephrine, a chemical that helps moderate the brain’s response to stress, and in this way helps to control stress and boost the body’s ability to deal with existing mental tension”. And it’s not just for the short term, a recent review compared mental health among runners and non-runners and found that runners had greater psychological well-being. Findings also suggest a regular running regimen, especially during stressful periods, leads to greater resilience which is something I can attest to.
2/ You Are More Productive. When I run in the mornings, I find that my work days are more productive. I think faster, I act quicker, and in general, I just seem to be in top form. I remember when I was in Ghana – we had such an intense working schedule with long days but after each morning’s run, I felt ready for the day and was able to tackle challenges in such a creative way. This article notes that “a tough run increases levels of a brain-derived protein in the body, believed to help with decision-making, higher thinking and learning” and that workers who exercise regularly are more productive and energetic than those who don’t.
3/ You Feel More Balanced. I’ve always been quite a positive and upbeat person. So I wouldn’t say running has made me more so, but I do know it has given me more balance, and in that, I’ve found greater happiness. Before running, I tended to have quite a singular focus – I was very intense when I was studying or working, and when I became a mum, I put a lot of pressure on myself to do it right. But in the process, things became so overwhelming. Becoming a runner, gave me balance which in turn allowed me to enjoy the different elements of my life much more.
4/ You Are More Confident. Who would have thought that running would increase my confidence and self-esteem in other areas of my life? The more I run, the more empowered and capable I feel in different spheres of life. Each time I’ve embarked on a running challenge – be it 17 races in 2017, my first Half Marathon, or my first ultra-marathon, I’ve stepped out of my comfort zone in non-running areas. And it’s not just me! Research shows that regular exercise can lead to improved perceptions of fitness and body image, which are linked to self-esteem.
5/ You Are Part Of A Community. The theme for this year’s Mental Health Awareness Week is loneliness. Loneliness has had a huge impact on the mental health of so many people around the world. Human connections are so important for our mental health and when this was taken away during the pandemic several people were affected, many suffering silently. What I love about being a runner is that even if we don’t run together physically, there is a real and genuine connection that exists and is strong enough to carry us through those particularly tough days.
The above photo is found at Molapo Crossing and was designed and painted in 2018 by three artists in Botswana, Rexx (left) Khwezi (middle) and Fifi (right) to raise awareness for mental health.
Running is so much more than just building physical strength. Running plays a critical role in maintaining and improving our mental health. I know I’m stronger and more resilient because I run. So even when I’m stressed or anxious, especially on those days, I make time to run.
How has running improved your mental health? What other benefits have you experienced from running?
I’m joining Kooky Runner and Zenaida on their link up, Tuesday Topics. I’m also joining the Runner’s Roundup with Mile By Mile, Coach Debbie Runs, Confessions of a Mother Runner, Runs with Pugs, and Laura Norris Running! Be sure to read their blogs and catch up with other runners from around the world.
The Gaborone Runner 
Running is my antidepressant!
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There’s always so much talk about physical benefits but I honestly feel the mental health benefits even outweigh the physical!
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I think being a part of the running community (or any community) is huge for dealing with stress. My friends and I have discussed many tough issues we’re dealing with during our runs over the years. The feedback and support we give each other is so important.
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So true! I’ve solved so many problems on runs with friends. And sometimes even I’d a problem isn’t fixed, just talking really helps.
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This is a GREAT post! Your points are all perfect and I like the articles you link to. I agree 100% with with everything you’ve mentioned here. I don’t have a lot of running friends in real life and was feeling kind of lonely- getting involved in this online running community really helped me!
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Thank you Jenny! Although I have running friends in real life, the pandemic put an end to group runs and I was really saved by this online community! I feel such a strong connection to you all.
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I can relate to your feelings about that difficult work assignment!
I used to work for a global bank, and I had many situations where I would feel stressed, exhausted and anxious all at the same time. Running really helps us to get through those difficult moments.
Sometimes I wonder: how do people who don’t run manage stress?
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I always wonder about that and sadly I’ve seen many use unhealthy coping mechanisms! Sorry you had to work in that environment. 😦 The banking sector is a tough one. Many of my friends in that area have many sleepless nights.
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I agree 100% with all of the benefits of running that you listed. It’s so much more than just physical exercise!
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And when I don’t run, I really feel it.
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More confidence is a a HUGE benefit from running! One of the best, really.
It’s a great feeling to know you’ve already hit 10k+ steps before noontime, too. )
The Pandemic has definitely been a lonely time for so many. Just think about the Spanish Flu, when there was no Internet, no Facetime, no TV even! Sometimes we really do need to look back to realize just how good we do have it.
Great post, Shathiso!
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Haha! I don’t how how they did it! We really did have it a whole lot easier! I think confidence was one of the most surprising benefits for me. And one of the best 🙂
Thank you Judy 💜
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Totally agree with all of these. For me it is the confidence and the community that helps to motivate me and to give me that endorphin boost I crave
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Running has given us so much! I love it 😁
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Running is so helpful for mental health! Getting outside, working towards a goal, feeling more confident- all these things help so much.
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Getting outside and feeling that fresh air is a huge one!
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Like you, when I first started running, it was all about the physical changes – lose weight, build muscle, etc. Now when I exercise it’s really about both the mental and physical.
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Spot on Kim!
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Becoming a runner definitely increased my confidence in my fitness abilities. It continues to empower me to step out of my comfort zone in so many other aspects of my life as well. And, the running community!!! I can’t begin to describe how beautiful our (worldwide!!!) community is 🙂
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Our community is the absolute best! So happy to hear you’ve also felt empowered to step out of your comfort zone in other areas of your life too!
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Agree 100% with everything you wrote! Running has also been a confidence booster for me. I can run 26 miles!
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And not many people in the world can say that!!
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These things are all so true. I have no idea where I would be without running.
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Me too! It’s been a life changer!
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Running has been a huge de-stressor for me. While I don’t have any diagnosed depression or anxiety, I know that running really helps me stay leveled out.
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Same here! It really does keep me quite level headed and focused.
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