It’s Time to Talk Day, which is a day earmarked as the perfect opportunity for us to chat about mental health. The Time to Talk Day initiative is run by mental health charity Mind and the organisation Rethink Mental Health Illness, which aims to encourage more people to have conversations around mental wellbeing.
Two UK sports retailers Cotswold Outdoor and Runners Need have joined the mental health conversation after they conducted research into the mental health benefits of running and walking.
Benefits of running and walking for mental health
Aside from the physical health benefits of running and walking, there are multiple ways that exercise can improve your mental health, too. For many people, there is nothing quite like that post-run high, which is one of the reasons running is so popular.
Michael Gaston, a Runners Need expert, says: “Running is a time for me to switch off and zone out. I can put aside any stress of the day and don’t have to think about anything other than my next step.
“Just being outdoors in the fresh air and putting one foot in front of the other is incredibly therapeutic.”
Running is an activity everyone can enjoy. A survey of 2000 UK adults carried out by OnePoll on behalf of Cotswold Outdoor in 2022 showed that almost a quarter of the runners questioned (23%) enjoy the positive effects running can have on your state of mind.
Mark Skelton, of Cotswold Outdoor, adds: “Our research also shows the majority – 88% – of the adults asked believe it’s important to get outdoors and be in touch with the outside world as it’s good for the mind.
“Getting some fresh air and being active improves your mood by reducing feelings of stress and anxiety, which is why it’s so important to stay in touch with nature.”
But why exactly do we feel so good after a run or walk?
Exercise releases endorphins
Physical activity has been shown to bump up the production of your brain’s feel-good neurotransmitters, called endorphins. (See research). These are the body’s natural pain relievers, and they can boost your mind, too.
The body produces these chemicals during physical activities, which is why running is such a benefit for our mental health. These released endorphins will make us feel generally happier and more optimistic about life and give us an improved overall mood.
Positive productiveness
Your list of things to do may feel overwhelming but ticking off a run can set your day in the right direction. You could get up and start your day productively – or go out for a run in the middle of a work day – to give you the right push you need to get things done.
Many people find that a run clears the head, helps you to feel you have achieved something and gives you a more productive mindset afterwards.
Clearer & calmer minds
Running is a great way to monitor mental health by focusing the mind and clearing unwanted, wandering thoughts. If your head feels clouded, get some fresh air and go for a run or a walk. This will improve your mindfulness and boost creative flow.
Increases self-esteem
Running and hiking can take confidence and willpower, so completing a run or hike, no matter how big or small, can dramatically increase levels of self-esteem. This could give you more confidence and improve your mood, making you feel good about yourself.
Natural benefits
A study by the University of Glasgow concluded that “regular exercise in a natural environment may cut the risk of suffering from poor mental health by half”. It’s easy to see that fresh air, lovely views and spending time in a peaceful and natural environment offer the recipe for improving our mental health.
A Time to Talk
Running or walking with a friend – especially if it’s side by side – can encourage people to open up about what is on their mind. This might be positive thoughts but it could also be negative feelings. Many people find that it’s helpful to share their problems.