As another new year is in full swing many will be setting goals to get fit this year. However, a 2021 study showed that two thirds of people abandon their New Year’s resolutions within one month, and it is no surprise. With the January being labelled as one of the most depressing months of the year and SAD affecting many individuals during the winter months, many will struggle to stay motivated throughout January and the colder months.
But certain forms of exercise could remedy these symptoms of winter, such as running. The experts at New Balance explain the reasons why you should grab your running shoes and take up running this season.
1. Helps combat the symptoms of Depression
Research by Mayo Clinic found that exercising for about 30 minutes three to five times a week can help relieve depression symptoms. Exercise in general also helps release the feel-good hormones like dopamine, serotonin, oxytocin and endorphins, which can negate the symptoms of depression and low mood.
New Balance marathon runner Jonny Mellor explains: “You always feel good after a run. There’s never a feeling of, ‘I shouldn’t have done that’. Getting out of the door is the hardest step. Then once you’re out, you’re set up to be in a better mood. After running, or any other exercise, endorphins are released in the body, and you feel much better.”
2. Increases oxygen and Vitamin D exposure
During the cold and dark winter days it can be difficult to find the motivation to get outside, but in fact running, as a form of exercise, is actual extra beneficial during winter months. Opting for a run outside during the day instead of in the gym exposes you to fresh air, which increases the amount of oxygen in your body which supports white blood cells to function more efficiently, keeping the winter bugs at bay. Not only this, but it also increases exposure to sunlight during a time of the year where vitamin D levels are typically not high enough.
3. Can aid a good night’s sleep
Moderate exercise, such as running, has been proven to aid a restful night’s sleep by reducing the time it takes for sleep onset, which is the time it takes to fall asleep, this decreases the amount of time people lie awake in bed during the night. There is also the benefit that you are using more energy in the day to exercise, meaning there is less pent-up energy in the evening, essentially you wear yourself out.
It is, however, important to bear in mind that the timing of your run will impact the effect it has on sleep. Exercising too close to bedtime can have the opposite desired effect, as exercise releases endorphins, adrenaline and raises body temperature it can make sleeping more difficult. Avoid exercise at least 2 hours before bedtime.
4. Physical health benefits
Along with the mental health benefits of running, there are many physical health benefits too such as improved cardiovascular fitness, decreased blood pressure, and, of course the more obvious one, weight management.
NHS physical activity guidelines state that to help reduce the risk of heart disease or a stroke: “Adults should aim to do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week.” Running is classed as a vigorous activity by the NHS, meaning that just 15-minute run 5 days a week will see adults achieving their recommended activity goals.
