“What are some mental health benefits of running?”
Hey BASE Besties,
My name is Bianca! I’m a mental health nurse with a passion for running. I started my running journey during the COVID pandemic. Never had I ever completed a triathlon, but with all this free time on my hands, I decided to sign up for an Ironman 70.3.
A lot of people discouraged me from entering the race, due to fear that I wouldn't finish. But I backed myself and was confident that with training and consistency, I could finish. I was right! June 2021, after 9 months of training, I completed the Cairns Ironman 70.3 in 6 hours. Before entering I had never ridden a road bike or completed a half marathon.
During my preparation for this race I learned so much about myself and valuable life skills.
I discovered my passion for running!
Many of us who have not grown up running, suffered an injury from running or have experienced pre race anxiety from forced running (school sports - cross country, beep test, athletic carnivals) have generally been conditioned to avoid the sport and tell ourselves that we are not runners. I’m here to tell you that if you are physically able, you can become a great runner and you might even find it enjoyable, like I have.
I would say most people would believe that if you haven’t finished a run feeling uncomfortable, sweaty and exhausted, you haven’t done enough! I definitely believed it! Thankfully for seasoned runners and those starting out, this is not correct! There is more and more research revealing that running at low intensity is how we should structure most of our workouts to get faster and remain injury free. Most of my training for running is zone 2 (aka, running really slow to keep my heart rate below 150bpm). Did you know that most marathon athletes run zone 2 for 80% of their training?
I learned how to make friends!
For my first race, I signed up to a club to train with a group. Not only was it more motivating to train with others. It taught me how to make friends in a healthy and balanced way. We had something in common from the get go! We all shared a goal (to train for and compete in a race) and a passion for sport. No matter where I live in the world, I can sign up to a run club and build quality friendships!
It improved my mood!
Did you know that studies have found that exercise increases the amount of serotonin (a happy neurochemical) in the human brain. Happiness is important for protecting against mental and physical disorders. Prolonged negative moods and exposure to long-term stress are associated with decreased social support and health problems such as high blood pressure, depression and weakened immunity. Running can improve happiness due to a sense of accomplishment. It may not be fun in the moment to wake up early, lace up your shoes and go for a run; however, prioritising self-care like exercise can cascade into other health habits like healthy eating, being social with others and getting a good night's sleep. Running also builds your mind muscles. After exercise, have you ever noticed your body might feel fatigued, but you feel more energised? Research shows that exercise improves your memory and capacity to learn new things.
It improved my self-esteem!
I was always in awe of people who competed in triathlons and running races, I never thought I would be one of them. I was not a runner before registering for my first race. It took for me to back myself, find like minded people and have the courage to start. I remember the first training session I attended with the club, I could not keep up. This did not discourage me, I kept showing up and continued to improve. Training with others who were fitter than me, motivated me to push harder. Completing the race changed my outlook on life. It taught me that if I could stay consistent and do the work, I could achieve competence, which improved my self-esteem. It’s not about being fit or the race, it’s about teaching yourself that you are capable.
“This year I’m excited to be training for my first ultra marathon in the Blue Mountains Give yourself permission to try something new too” !
Instagram: @b1ancasaurus
Registered Psychiatric Nurse
Bianca Wren x