Runner's High Lifts Depression

By Cheryl McGinnis

"Talking to myself and feelin' old,
Sometimes I'd like to quit,
Nothin' ever seems to fit,
Hangin' around, nothing' to do but frown,
Rainy days and Mondays always get me down."
                                     ---- Karen Carpenter

All of us have cloudy days when it seems the sun will never shine.  Winter months make us feel trapped inside, with no fresh air, sunshine or exercise.  Before we know it, we are caught in a vicious negative cycle that many times leads to depression.

Studies have shown that runners are considerably less depressed than those who are inactive.  Not only is running therapeutic, but it reduces depression so rapidly, it has been called the "wonder drug." Even when psychotherapy is appropriate to treat emotional problems, exercise can serve as a substitute for medication to ease the symptoms of tension and depression.

Clinical psychologist Dr. Elmer Maggard of Danville believes that suppressed anger, grief and depression are distinct but can get tangled up. "This tension doesn't go away. It needs to be released in some way.  Stomping, punching and oral aggression are some of the normal anger expressions. I prescribe exercise in many cases.  Physical exercise involving a lot of respiratory exertion discharges energies associated with depression.  It's an emotional release and a way to ease any sense of loss or frustration."

Vigorous exercise is one of the best ways to release built up turmoil and emotions that drain the body.  It acts as a tranquilizer, giving a relaxing effect that makes us feel
better.

"We don't have to think when we run," said running expert Jeff Galloway.  "We can put our minds at rest and take off.  Our run often becomes an island of tranquility in the midst of a hassled, busy, pressured sea of daily activity."

Usually it's when we least feel like getting out there to run that we need it the most.  After a good workout, it's amazing how different the whole world looks.  Tension has eased, problems seem manageable and the blues are usually gone.

Perhaps you've heard someone mention experiencing a "runner's high."  This sense of calm, strength and energy makes you feel as though you are floating. Exercise stimulates the release of a chemical called beta-endorphin, which has an opium-like effect on the brain. There is also an increase in a hormone produced by the pituitary gland (ATCH), which also promotes a sense of well-being.

Just last month, a study made public by the Georgia Institute of Technology and the University of California , Irvine , linked a marijuana buzz to a runner's high.

"High levels of anandamide were found in young men who ran or cycled at a moderate pace for about an hour.  Anandamide is a lipid molecule that is produced naturally in the body and gives the same sensations that are similar to those in the
psychoactive property in marijuana," according to the report.   

So the feeling is not just psychological. It's a result, at least partially, of brain chemicals and hormones, which result from vigorous exercise.  Studies show that physical fitness and mental stability go hand in hand. 

This means that individuals who are aerobically fit may be capable of recovering more quickly from physiological or emotional distress.  While exercise alone will not eliminate depression, research suggests that it is an effective, drugless means of therapy. 

Dr. John Greist of the American Psychiatric Association believes that running is just as effective as psychotherapy. His research team concluded that the antidepressant effects of running are due to an overall sense of accomplishment and the alleviation of tensions.  It is also a known fact that people in better physical condition are better able to deal with stress.

"Running emphasizes what individuals can do to treat their own illness and has beneficial physical side effects in contrast to available drug treatments for depression," said Greist.

One runner describes how running makes a difference in his life.  "Each run is tied to self-discipline, self-denial and self-control.  In a world where I often feel helpless, victimized and controlled, running helps revive feelings of hope, strength and conviction that I can be responsible for me."

The next time you're feeling blue or stressed out, take control of your life by choosing positive action.

Finally, two rules from Dr. Richard Carlson.  The first is, "Don't sweat the small stuff."  The second is, "It's all small stuff."

Cheryl McGinnis has a B.A. in English from Centre College, where she served as communications associate, cross-country coach and sports information director.  Cheryl was Kentucky 's NCAA Woman of the Year (1993) and National Inspirational Athlete of the Year (1994).  She is a member of the 2004 USA Triathlon World Team and was named All-American in triathlon and duathlon (2003). She is also a certified personal fitness specialist and spinning instructor and co-owner of RESOLUTIONS, a motivational company.  To contact Cheryl, call 228-0872 or e-mail offrunnin@yahoo.com.