Running for {mental} health

When I first started running I did so with one simple aim in mind. To get slim. And whilst this initial goal has continued to spur on my somewhat sporadic relationship with running over the years I now have a very different reason for pounding the pavements. Nowadays I run less for vanity and more for well-being. I run because it makes me feel good.

The fact that exercise releases endorphins {happy hormones} may be a well known fact but what other benefit could there possibly be for something which for the majority of us is bloomin' hard work and some days seemingly damn near impossible? Speak to any regular runner and they will tell you.

For me some of the psychological benefits of running include:

Lowering anxiety and depression:  Physical activity releases dopamine, a chemical in the brain associated with feelings of pleasure and happiness.  You may experience a sense of "runners high" or even euphoria.  Or you may just feel a little bit happier about life in general.  Nevertheless running can lead on to....

An opportunity to unwind and clear your mind:  What better way to spend a bright spring evening then enjoying the great outdoors.  I've done a mixture of treadmill and outdoor running over the years but for me nothing beats getting outside in the fresh air.  I've grown to love exploring the country lanes around my house and finding new routes and beautiful places I never realised existed right on my doorstep.  Sometimes it's hard to take in your surroundings when you feel like your legs and lungs are about to collapse but take a minute to look up and around you, say hello to the new spring lambs {yes I do this} and admire the rolling countryside or river or wherever you may be.  Breathe deep.  Relax your shoulders.  Let your mind unwind and your legs find their pace.  This is where running regularly and getting a bit fitter is key.  Suddenly you can start to enjoy your run and really begin to understand what people mean by the aforementioned "runners high".

Better sleep:  I always {half} joke that my children sleep better after a glass of wine {for me not them. Obvs} and I find the same is true after a decent run.  It could be the nice warm shower, cosy pjs, hot chocolate.... or the fact that my brain has cleared and I'm just plain too pooped to rouse to their sleepy rumbles but either way we all seem to get a better nights kip which {as any parent knows} is pure gold.   

Social interaction vs. time to yourself:  I usually run alone.  It just works out that way as I grab opportunities to go as and when I can and actually I quite enjoy the solitude, especially once the boys came along - to have that space {physical and mental} and time to myself was a tonic.  I also like to go at my own pace, no pressure to keep up or go a certain distance.  If I want to stop and walk home I can.  If I want to go further that's fine too.  But when I do get the opportunity to run with a friend I actually really enjoy it.  It's easy to chat away the miles, especially if you're lucky enough to find someone your pace/fitness level is evenly matched to, and actually finding like minded peoplee,  having someone there to push you once in a while and to swap tips with is good too :)  I love the idea of joining a local running club but at the moment the timings don't work out with having the little people but maybe one day.

Increased energy:  We've all been there.  You're tired.  It's been a long day.  The last thing you want to do is any form of exercise.  And I totally agree.  But I also guarantee {unless you're poorly pops or injured} you will feel better and more energised if you get off the sofa, lace up and get out for a trot even just around the block.  Running gives me energy and helps me make better and healthier choices plus I feel a lot less guilty if {when} I decide to have a little {big} treat.  I have to constantly remind myself of this and although it may feel awful at the time ultimately I know getting out and going for a run will help. 

Learning focus and determination by overcoming obstacles:  The last long bank holiday weekend was a week before a 10k race.  I ate and drank my way through the whole weekend and probably {no joke} put on about 5lbs.  By the Monday I knew I really had to get out and do a half decent run to keep up with my pre-race preparation so off I went {extra 5lbs and all}.  2km in I stopped and had a mini tantrum.  I did not want to be out running.  I felt awful and in a proper grump.  If someone would have driven past me I probably would have asked for a lift home.  I grumbled and stropped.  But then I thought of the race ahead of me and gave myself a proper good talking to after which I got my head down and got on with it.  An {albeit sluggish} 8.8km later I was home and although the run itself was hard work I felt so much better in myself and was so glad I got on with it and didn't give up.  Running for me has helped show my sheer sense of determination and that I can achieve so much even when the going gets tough.  And that sense of achievement does wonders for your mood and self-confidence :)

 

You may have seen the recent two part documentary on BBC1 (UK), Mind over Marathon, where the 2017 Virgin London Marathon Charity, Heads Together, worked alongside ten unlikely runners living with different mental health issues to train and take part in the London Marathon itself.  If you missed it, look it up.  Not only were the stories eye opening {and sometimes very hard to hear} but the motivation and sense of achievement was captivating and the series really helped to highlight the psychological benefits taking part in a regular running programme could achieve.  I particularly liked Paul, who throughout the training was quite open about that fact that he did not enjoy running, but stuck at it because it of the difference it made to his mental wellbeing.  6 months down the line he no longer needed to take anti-depressants and found running 2-3 times a week helped him stay more balanced and in control of his emotions.  He may even enjoy it a bit now who knows!

All this goes to show that absolutely anyone can reap the mental health benefits of running or even just going out for a walk in the fresh air.  You don't even necessarily need to enjoy it {!!} And if you can find the mental strength to get through those bad runs you are working towards so much more than getting a PB {although that's always nice}.  Lace up and get out there.  It will get easier and I guarantee you will feel better :)

10k Training Plan {beginner - intermediate}

Here's my adaptation of a Runner's World 10k training plan I first used back in 2011.  This was the first training plan I had  followed and I was determined to see it through!  I signed up for my race and started planning.  Although some days were pretty tough over all I found the plan really enjoyable and, importantly, achievable.

It showed me that I could push myself to run further but also the importance of not over doing it by having regular rest days and integrating cross-training into my schedule.  The plan is time rather than distance based which I think is a lot easier when you're starting out and flexible enough to fit into your week.  The general rule is 5 days on, 2 off every week but plan ahead and work it round you're diary.  Some weeks I've taken 3 rest days if I know I'm away or already have plans.  Last time I followed this training plan I got great results, but I stuck to it meticulously and didn't skip sessions (or importantly rest days!).

Definitions

Rest:  Some people see rest days as 'non-running' days when cross-training or low impact exercise can be carried out. For me rest days are 'complete' rest days.  Gentle exercise such as yoga or pilates, walking or at a push swimming would be ok but generally I let my body fully recover on rest days.

Cross-training:  This is what I would refer to as 'non-running' days.  In my case I would fit these around netball sessions but also incorporate be cycling, swimming, a gym session, boot-camp type exercises.  Anything that gives you a work out without too much consistent heavy impact on your legs is a good rule of thumb.

Run/Easy run/Recovery run:  I'm more of a tortoise than a hare and run at a pretty consistent pace.  If my 'normal' pace is 50% I would class a run as 60%, easy run as 50% and recovery run as 40%.

Threshold run:  A threshold run is essentially a higher temp run, not sprinting but a definite pick up in pace.  So for me this would be 70-80%.

Long run:  My advice for your long runs is to keep them steady.  Nothing will discourage you more than getting half way into your 60min run and running out of steam.  I use long runs as a test of endurance so will scale back the pace to 40-50% to ensure I can keep going with limited (or no) breaks.

Tapering:  Another thing this training plan taught me was the importance of tapering before a race.  After 9 pretty intense weeks of training it will seem really strange having a very light week leading up to your big day, but it is so necessary.  Not only will your body get a proper chance to recover but you'll be buzzing with energy come race day!
 

The Plan

Good luck!  

I love running {when I'm done}

Running is hard.  But strangely addictive and even (dare I say it) quite fun once you get past the pain barrier.  The problem with running is that for it to remain fun you need to keep at it and every time you have a substantial break you have to start again, maybe not from scratch, but unfortunately (as with many things) you can’t expect to pick up from where you left off 6 months/a year ago. 

I’ve had an on-off relationship with running over the years.  And I always regret stopping once I remember how hard re-starting is!  But after a few ‘I hate it, I hate it’ weeks which end with me collapsing on my living room floor, my body finally remembers that actually, this is ok – hard – but ok and I start thinking about my shopping list, noticing how lovely the view is, planning ways of getting out of the canal in case I trip and fall in….. 

Old faithfuls

The key to success, as with exercise in general, is to build up steadily and this can be particularly hard when you’ve been fit in the past or are returning from injury etc but it is sooooo important.  Otherwise you will inevitably end up injured, disillusioned and generally unhappy.  And the day you get home from your usual route having managed not to stop for breath and thinking ‘that wasn’t so bad’ all the ‘bitch runs’ (as I lovingly refer to them) have suddenly been worth it.  Then you have the opportunity, and ability, to carry on, go that bit further or faster or maybe even the confidence to sign up for a race!  (Race for Life for you girlies, as well as being for a good cause, is a great introduction race!)

Every January for the last few years I've said to myself "this year I'm going to run a half marathon", yet alas no half marathon has happened.  A couple of years ago I ran the RatRace Trailblazer 10k in the beautiful Forest of Dean and ever since then I've had my eye on the Forest of Dean half marathon.  But I haven't yet managed to pluck up the motivation or the courage to actually put in the training, sign up and give it a go.

Forest of Dean Trailblazer 10k

Well this year I turned 30 and would love to achieve this goal.  First things first, I need to rediscover my running mojo.  I've not ran a race since last June and although I regularly play netball I haven’t ran regularly over the last year.  

So where to start?  As I mentioned before, slowly but surely, that’s where. Annoying at it is I need to be patient and remember that fitness does not return overnight.  And also that the first few runs are going to be the worst (my ‘bitch runs’) and it's best to just get on with it and them out the way.

So a couple of weeks ago I dusted off my runnng trainers and started slogging (gently) round the estate to get going and attempt rediscover my joy of running.  As I thought, the first few outings were the worst.  But they’re done, hurrah!  I pushed myself a bit further (5km) last weekend and when I went for my usual 20 min (~3km) route tonight it definitely started to feel better.  Result.

So what next?  Running for fun is great but having a goal is the best motivation.  So with this in mind, and sticking with my slowly but surely moto, I'm going to start taking part in my local Parkrun event - weekly, free, 5km timed runs that take place all around the world. 

Post race glee!

Then I'm going to sign up for this year's Trailblazer 10k in the spring before, dun dun duuuuun.... registering for the Autumn Forest of Dean half marathon.  Eeek!  I may even try out my local running club, but lets not run before we can walk, as it were...

Wish me luck and get those trainers out!

Take a peek at my training plans: 

10k Training Plan {beginner - intermediate}