At the end of the day, you are tired from a long day of work, errands, childcare and other responsibilities. The couch beckons you, sending seductive glances inviting you to crash on it, but instead you put on your running shoes and go for a walk around the park closest to where you live.
Why do we choose strenuous physical activity over indulgent relaxation? Of course, there is the health issue, since it is known that sports activity is essential for maintaining our bodies and a healthy weight, but it does not end there. Running brings with it several positive side effects that may be what make it an addictive activity.
High from running
Those of us who are consistent runners and can run for 40 minutes or more have probably experienced the "runner's high" - that feeling of elation and relaxation in the body that comes during prolonged aerobic activity.
Dr. Dalit Lev Arey, head of the Sports Psychology Department at the Tel Aviv-Yafo Academic College, explains the hormonal processes that cause this. "Running increases the production of 'feel-good' hormones. These hormones include dopamine, which helps the body reach a more balanced state in cases of stress and is also linked to addictions, serotonin, which is essential for the feeling of processing emotions such as joy, sadness, aggression and impulsivity, and is also the one that balances the feeling of satiety and hunger and regulates sleep cycles. Instead of taking sleeping pills, it is recommended to engage in physical activity.
The hormone noradrenaline is an important hormone for proper metabolism and nutrition of the muscles, whose secretion decreases in states of depression, calm and sleep. Endorphin is another key hormone which reduces anxiety and pain perception because it connects to the same receptors as THC, the active ingredient in marijuana.
Beyond the "feel-good" hormones, there are other hormones associated with running, such as the sex hormones testosterone and estrogen, whose concentrations are increased as a result of physical activity; oxytocin, which reduces anxiety and creates relaxation and peace; and thyroxine, which affects the metabolic rate.
In contrast to the hormones whose concentrations increase as a result of physical activity, there is a hormone that physical activity actually suppresses like cortisol, which tends to be released when we are in a state of anxiety and stress. In short, running is a real hormonal celebration which affects a variety of areas in our body and brain.
Active meditation
Running is based on constant, repetitive movement and is linked to concentration mechanisms, and can therefore serve as a kind of active form of meditation.
"Going for a run allows you to take a break from your thoughts, and some claim that it can be excellent for reducing intrusive thoughts – even if for a limited time. The need to direct attention to placing the foot on the ground, to breathing, all help distract from negative thoughts," explains Amir Weiss, a clinical psychologist who performs psychological treatments while running or walking.
In 1978, the research duo Barke & Morgan published a study that claimed that "running gives a person the feeling that he is responsible for the functions of the body, such as heart rate, breathing and muscle actions, and this automatically increases the feeling of self-control."
In other words, running gives a person a pleasurable feeling of control over his body. Beyond the feeling of control, running can contribute to our self-image. "Running improves physical health, appearance and body image, and this helps with self-acceptance and higher self-esteem," adds Weiss.
In the end, it's fun
Weiss also agrees that there is no need to overexert the body to produce a positive effect. "This is especially true for beginners, who are not accustomed to the physical symptoms that accompany strenuous activity, such as muscle pain and difficulty breathing. For people with a low level of fitness, strenuous activity may increase negative emotions. For those with high physical fitness, the situation is different - they can enjoy positive emotions even during strenuous activity thanks to a sense of achievement and meeting goals."
A popular trend in recent years is running groups - organized groups that regularly meet to run. Is this better than running alone? According to Weiss, the answer is not clear-cut. "Everyone needs to examine for themselves what suits them best. Understanding what makes us feel good in physical activity is of utmost importance," he explains. "There are people for whom running is a private ritual, a time for solitude with themselves. For them, running together may actually take away from the experience. There are people for whom running is a platform for creating connections and friendships. One of the main reasons why people turn to running groups is the ability to receive encouragement, support and reinforcement from group members and the coach.
Running itself has a therapeutic effect, and in this sense anyone can go for a run, and there is no need for the guidance of a professional
Addiction to fitness?
Although some of us would like to experience all the virtues associated with running every day, we can't always make time for it nor can physically do the task. Fortunately, Weiss explains, although not performing physical activity we are used to may cause frustration, most of us manage to bear the frustration successfully. However, there are also extreme cases in which physical activity becomes a real addiction.
"Dependence develops and like a drug, if the body does not receive its regular dose, withdrawal symptoms appear, some of which are expressed in negative emotions such as stress and irritability," he explains.
Running therapy
So, after we agree that running makes us happy and content, the question arises whether it can replace psychological therapy. Weiss, a clinical psychologist who performs treatments while running, claims that the answer to this is complex.
"Running is not psychological therapy, and one must be very careful of the wrong conclusions one may reach, and one of them is that running can replace psychological therapy for any condition, any disorder, and any symptom. At the same time, many runners identify with the statement: 'Running is my best therapy." This is because running definitely has positive psychological effects," he explains.
Even if running cannot be used as a substitute for psychological therapy, in the world of mental health physical activity is indeed used in several ways, according to Weiss.
1. Running as therapy - Running itself has a therapeutic effect, and in this sense anyone can go for a run, and there is no need for the guidance of a professional. Many studies indicate the positive effect of physical activity on some of the symptoms related to depression, anxiety, post-trauma and more.
2. Running as a supportive tool - In some cases we will recommend physical activity as an auxiliary tool that is added to psychological or pharmacological treatment. The assumption is that combining psychological therapy with physical activity during the week will lead to better results than therapy alone, or physical activity alone.
3. Running as a platform in which psychotherapy takes place (or by its other name: "running therapy") - This is a field that has existed in the world for years. In Israel, it has been gaining traction in recent years. This means that the therapeutic conversation between the therapist and the patient takes place during physical activity, instead of in a clinic between four walls. Unlike running with a friend or any other non-therapeutic running, running therapy is carried out by a professional in the field of therapy, with the aim of promoting physical and/or mental adaptation. The accompaniment of the professional, who helps in progressing towards the defined therapeutic goals, is what distinguishes running therapy from other types of running.
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So the next time you are too lazy to find the sports shoes buried deep in the closet, remember that running will not only help you sculpt your body for the upcoming summer or cheer up your nagging doctor - it can make you feel truly uplifted today. "If I could find a way to get all my patients to adopt physical activity as a way of life, I would do it without thinking twice," concludes Weiss.