‘Run?’: A One-word Invitation with a Big Mindset Impact

“I feel lonely.”

How often do we hear men say that? Not that often. It’s hard to hear and even harder to say. But that’s even more reason to say it, especially given loneliness can have serious effects on our health – mentally and physically – if it’s not addressed.

That's why organizations like Movember, which has partnered with L’Oréal Men Expert this year, are so important. They work to raise awareness about men’s mental and physical health, break down the stigma around talking about it, and promote healthier, happier lives.

And here’s the good news: There are plenty of ways to tackle feelings of loneliness and improve mental health. And one powerful method? You’ve probably guessed it – running.

Running has a whole host of benefits for mental health. It’s not just about physical exercise; it's about how running affects our mindset, helps us sleep better and connects us with a community. Let’s break down exactly how running can uplift our mood, regardless of our gender, and share some practical tips to get started.

It All Starts with One Word: "Run?"

Why is running such a mood booster? The answer lies in the chemistry of our bodies. When we exercise, especially during running, there’s a series of chemical and physiological changes happening behind the scenes that can profoundly impact how we feel.

One of the most well-known effects is the release of endorphins – those feel-good hormones that give us the infamous “runner’s high.” Endorphins work by binding to our body’s opiate receptors, producing an analgesic (pain-relieving) effect, which reduces pain and stress, leaving us feeling euphoric.

Other chemicals, such as endocannabinoids and opioids, also flood the brain during physical activity. These substances help reduce anxiety, promote a calm state of mind and decrease our sensitivity to pain. This is why, after a good run, we often feel lighter, more relaxed, and, quite simply, happier.

Research also shows that running influences key neurotransmitters like dopamine, serotonin, and norepinephrine – all of which are linked to mood regulation, alertness and our sense of reward and pleasure. Running helps balance these neurotransmitters, which can ease symptoms of anxiety and depression.

Running with a Community: Escaping Loneliness

Here’s another reason why running is a game changer for mental health: it builds community. Joining a running group or club not only helps us stay motivated, but it also can be used as a way to escape loneliness by providing a sense of connection and belonging.

Whether we’re getting out of bed early for a morning jog with friends or meeting up for a weekend group run, these social interactions are amplified through running and can be used as communication facilitators that give us something to look forward to and remind us that we’re not alone. All it takes is one word: ‘Run?’ and we can be moving our way to a happier mindset. With options like in-person meetups and virtual run clubs, it’s easier than ever to find a community that suits our lifestyle.

How Running Improves Your Sleep

Another theory suggests exercise helps by normalizing sleep, which is known to have protective effects on the brain. We all know the benefits of a good night’s sleep: we are more present in our daily life, we have more patience, we are happier, the list goes on.

Though it’s not yet fully understood how running improves sleep, researchers know it does. Studies suggest that running can help us fall asleep faster and improve the quality of our sleep by increasing the amount of slow-wave sleep, the deep sleep stage where both body and brain repair themselves.

Here’s how running helps us sleep better:

• Increases melatonin production: This hormone regulates our sleep-wake cycle, helping us fall asleep faster

• Reduces stress: Running lowers stress levels, making it easier to relax and drift off, and stay asleep

• Improves mood: When we’re happier, we’re more likely to sleep well, creating a positive feedback loop

• Regulates body temperature: Running raises our body temperature, and as it cools down post-run, it naturally signals our body to feel sleep, which is why some people prefer exercising at night.

The good news? Researchers have found we don’t need to run a marathon to experience these benefits. Just 30 minutes of moderate exercise can lead to better sleep from day one, or should we say, night one?

Long-Term Mental Health Benefits

Beyond the immediate boost to our mood and sleep, running can have lasting effects on our mental health. Research shows that regular exercise, like running, can help alleviate long-term depression and reduce the risk of relapse.

Additionally, running helps our body become more resilient to anxiety. When we run, our body mimics some of the same physical reactions – like increased heart rate and heavy sweating – that we experience during anxiety or panic attacks. Over time, this helps us become more comfortable with those sensations, reducing their power over us.

So, Ready to Run?

So, how do you start running and stick with it? Especially when the first few runs often feel like anything but euphoria. The trick is to start small, stay consistent and enjoy the process. Here are some tips to help you get into a rhythm:

• Make a plan: Find a training plan that matches your fitness level and schedule. When it’s built into your day, you’re more likely to stick with it

• Stay consistent: Aim for regular runs every week to build endurance and speed

• Be patient: Don’t push yourself too hard too soon. Stick to your plan, and progress will come in time

• Have fun: Remember that running is for you. It’s about feeling good, not hitting a specific pace or distance

• Find a running or accountability partner: This will help you stay on your training track and feel part of a team

• Sign up for a challenge or race: Like L’Oréal Men Expert’s Strava Challenge: ‘Run?’ to keep you motivated - and don’t forget to share your accomplishments!

And if you’re not feeling the runner’s high right away, don’t worry. Endorphins hit everyone differently. For some, just a mile of run-walk intervals might do it. For others, it takes a few more miles. The key is to keep going, and soon enough, you’ll feel the benefits both during and after your runs.

So: Run?