Running head: Effects of Running 1

Physiological Effects of Running

Thomas Gouard

Harold Washington College

Author Note

This paper was prepared for Psychology 201, taught by Professor Kristen Wright.

Effects of Running 2

Abstract

While running can help us be more productive, feel accomplishment, and boost our

overall self-esteem + decrease a risk of a heart attack, it can also put a great deal of

stress on your body + release neurotransmitters into your brain, that have similar effects

to a drug.

Effects of Running 3

Physiological Effects of Running

While running can help improve (mood) + (overall fitness and health), it can also

negatively impact (body) + (mind). Not unlike other forms of exercise, running gives us

the physical activity/outlet to release pent-up energy (once that initial pain goes away of

course) to think about and process our worries, stressors, etc. You can even figure out

solutions to difficult life situations better because running helps to clear the mind. In

addition to the stress relief we can experience as a result of jogging and the time we get

to spend alone in reflection, thinking, listening to music, etc. there are also clear benefits

for our brains. Cardiovascular exercise is known to create new brain cells (a process

called neurogenesis) in the area of the brain called the hippocampus. This part of the

brain is primarily responsible for memory function, and there are strong links between

jogging regularly and enhanced memory/brain power. Have you ever heard (or better

yet experienced) a “runners high”? Interestingly this term is more accurate than most

people realize. When we run out brain releases a boost of endorphins, which are the

body’s natural “feel-good” hormones. These hormones create a feeling of “internal

goodness”. People who run 3-4 times per week on average experience greater levels

of happiness and report less depression and anxiety when compared to non-runners.

Think of it as a free and really healthy way to boost endorphins and chaser your own

runner’s high. Last, but certainly not lease, once of (if not the) greatest benefit of

running is the positive impact on self-esteem. On one hand, people often experience

weight-loss and improved physical health from jogging. This makes them feel better

about themselves and is often reinforced by other people in the forms of compliments or

more attention. As we lose weight and get stronger we feel better about ourselves.

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There is also a huge psychological impact on self-concept as we work hard to achieve

running goals. We experience a great sense of accomplishment with each new run,

and research supports the idea that the more successful a person feels the more

productive they actually become. So, in a very real way, jogging can help us be more

productive, feel accomplishment, and boost our overall self-esteem. Running/ jogging

has so many wonderful and significant benefits to offer us all. Jogging for just 30

minutes, 3-4 times per week can be more than enough to give you these 4 essential

benefits. Once you get into the habit of running you will experience greater stress relief,

better mental and cognitive abilities, an enhanced mood, and heightened self-esteem.

When you look at it this way, it almost seems silly not to lace up your gym shoes and

outside right now. If you struggle with motivation, or are not sure how to get started

working with a trained professional or a life coach could certainly help you achieve

these amazing benefits of jogging.

As for overall fitness an easy-paced jog, for a total of one to 2 ½ hours each

week, that leaves you a little bit breathless but still able to talk intermittently provides

your body with many cardiovascular benefits, reports New York University’s Langone

Medical Center. These benefits can extend your life up to six years. Similar to any other

muscle in your body, your heart becomes strengthened and works more efficiently as

you jog regularly. Jogging is an excellent way to lose weight. You’ll burn approximately

250 calories in a half-hour jog and about 500 calories after one hour. As you burn 3,500

calories over the course of a week or more without increasing your food intake, you’ll

enjoy the benefit of losing 1 pound of fat. To boost this benefit of jogging, you can follow

a calorie-reduced diet that adds to your weight loss. A reduction of 250 to 500 calories

Effects of Running 5

each day will help you lose ½ to 1 pound more each week, in addition to the weight you

lose jogging. When you jog, the large muscles of your lower legs are engaged, as are

your abdominal muscles and arm muscles. Regular joggers and runners often look lean

and toned, which is due to the muscle development that occurs naturally as you jog.

You can increase this benefit and burn more calories to promote weight loss by wearing

a 4-to 7 pound weighted vest while you jog. Start out with less weight and slowly

increase it every one to two weeks. Alternatively, you can also build more muscle and

burn more calories during your jog by incorporating a few hills into your jogging workout.

Running makes your heart stronger. While running, your heart beats faster thus making

the blood flow and oxygen exchange more effective and decreasing a risk of a heart

attack. A strong heart will more easily deal with any kind of stress. You’ll sleep like a

baby. If you pump your heart with a 30 minutes long run, it will actually make your pulse

lower while resting and sleeping. Live longer without pain. Running can increase bone

density and prevent osteoporosis. Results show that running strengthens bones better

than other aerobic activities. Researchers from University of Missouri who compared the

bone density of runners and cyclists said that 63 % had low density in their spine or hips

compared to only 19% of runners. It’s not only apples that can keep the doctor away.

Active people are less likely to develop colon cancer. And ladies, women who regularly

engage in intense workouts like running can reduce their risk of breast cancer by up to

30 percent. A strong core improves posture, strengthens limbs, and helps make

everyday activities a breeze. And whether we feel it or not, running engages that

midsection, strengthening those all-important muscles. Bonus: A solid core in runners

can improve performance, too. Running is a natural way to keep high blood pressure at

Effects of Running 6

bay- and fast. Amping up workouts can help lower blood pressure in just a few weeks.

Aerobic exercises such as running, cycling and swimming have a consistent,

demonstrated effect on lowering blood pressure. According to a report published in

November 2013 in “Circulation, “men and women at all blood pressure levels benefit

from regular aerobic activity, including those with hypertension. This same report

suggests reductions in blood pressure are associated with moderate to vigorous aerobic

physical activity of at least 12 weeks’ duration, on average, involving 3 to 4 sessions per

week, lasting an average of 40 minutes per session. Exercise has been shown to help

keep the mind sharp and could even reduce symptoms of dementia. Hitting the track

might also protect the brain against Alzheimer’s, even among those with a family history

of it. The benefits of cardiovascular activity are immense. The body becomes naturally

inclined to consume more oxygen during high-intensity modes of exercise, which

strengthens the lungs and allows runners to breathe at greater ease during rest.

Running has been scientifically tested to improve heart function. Aerobic exercise also

decreases resting heart rate and blood pressure. Running is often perceived as a

daunting activity by average gym-goers, but it’s part of a complete exercise regimen.

The health benefits realized as an outcome of three to four bouts of running each week

can ultimately transform your lifestyle, and dramatically improve your overall well-being.

According to the American Heart Association, physical activity will improve your overall

quality of life. This sentiment is shared among most health institutions. It’s no secret that

remaining active is important for sustaining both physical and mental well-being. The

benefits of certain types of exercise outweigh some alternatives, though. Higher

intensity modes of cardiovascular activity, such as running, supply the body with added

Effects of Running 7

health benefits that low-octane exercise, like walking from the couch to the refrigerator,

cannot match. You don’t need to become a marathon runner in order to enjoy the

maximum benefits of aerobic exercise. However, you need to challenge yourself.

Running improves heart health because it forces the body to operate at a high capacity.

This means heart rate is increased, which causes rapid blood flow. Increased heart rate

during exercise also supplies working muscles with added oxygen. Vital nutrients are

carried to the body’s tissues in this process. The energy needs of the body are naturally

increased while running, forcing blood vessels to palpitate. The outcome of this

symbiotic process ultimately improves the body’s ability to function at a high level,

fueling your overall well-being. People who have asthma can also benefit from aerobic

exercise, including running. A recent study published in the “American Journal of

Respiratory and Critical Care Medicine” confirmed that 30 minutes of aerobic exercise,

like running, done three times a week can improve asthma control significantly.

Although asthma may be triggered by exercise for some people, others who have their

condition in control can use running to improve overall lung health and strengthen the

breathing muscles. Running can reduce the amount of fat in your body. According to an

article on the Peak Performance website, fat reduction from running is not immediate,

but cumulative results may be impressive. According to the National Federation of

Personal Trainers Endurance Specialist Manual, 65 percent to 95 percent of the

calories your burn during aerobic exercise such as running comes from your body’s fat

stores. The exact proportion of fat calories that your burn depends on your aerobic

condition and the intensity of the activity. Your body burns calories for energy while you

run, and running harder and longer requires more energy. However, the Peak

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Performance website reports that energy contributions from fat calories decreases as

energy demands go up. Longer and more intense running session’s recruit more

calories from glycogen stores in your body and may not burn any fat calories. Glycogen

is energy that your body stores from carbohydrates. Phasic activities such as cross

country running may help reduce the amount of total cholesterol in your bloodstream

more effectively than static exercise such as weight training or wrestling. Phasic

activities use more rapidly adaptive movements with relatively short periods of muscular

contraction, whereas static activates require less movement and sustained muscular

contractions. According to a study in the “Journal of Lipid Research,” phasic activities

reduced total cholesterol levels in test subjects, but static activities did not. The study

reports that subjects that had greater cholesterol reductions also reported higher

intensity activity, so more intense running may reduce your cholesterol level more than

lower-intensity running. Running may promote higher HDL cholesterol levels in your

blood. According to the American Heart Association, HDL cholesterol is “good”

cholesterol, because it may protect you from heart disease by transporting cholesterol

out of your arteries. The Peak Performance website reports that the more miles a

woman runs may correspond with higher HDL cholesterol levels. Running 40 miles each

week may increase a woman’s HDL cholesterol and reduce her chances of developing

heart diseases by 30 percent. Peak Performance reports that a man may experience

higher HDL levels that reduce his risk for heart disease by 10 percent for every 10 miles

he runs in a week.

As for negative effects, running can have great impact on body. Patellofemoral

pain syndrome (PFPS), or runner’s knee, got its nickname from an obvious and very

Effects of Running 9

unfortunate reason—it’s common among runners. The stress of running can cause

irritation where the kneecap (patella) rests on the thighbone. The resulting pain can be

sharp and sudden or dull and chronic, and it may disappear while you’re running, only to

return again afterward. While biomechanical issues may be to blame for runner’s knee,

the cause can often be traced back to poorly conditioned quadriceps and tight

hamstrings. Running is a high-impact sport in which no runner is immune to injury.

Runners typically develop knee problems for two reasons: impact and overuse. Ross

Tucker, author of “The Runner’s Body,“ explains that “each time your foot makes

contact with the ground, forces equaling two to four times your body weight travel

upward through your lower leg, knee, thigh, hip and pelvis, and into your spine.” This

repetitive motion puts a great deal of stress on your body. He goes on to say that “the

impact forces from running do not equally disrupt all the tissues they pass through.

Instead, damage is concentrated in areas of greater susceptibility.” In many people,

especially in women, the knee are very susceptible to injury. Women are more prone to

knee injury than men. Reasons for this include their wider pelvis, leg alignment, joint

looseness and general muscle strength. For this reason, women runners should be

especially careful to take preventative measures against injury. Chafing is a common

ailment among runners and can be extremely painful during and after running. Chafing

is caused by repeated motion—specifically, skin rubbing against loose fabric or other

skin. Chafing most often occurs around the bra line (women, nipples (men), inner

thighs, groin, and under the arms. Moisture, either from sweat or rain, can worsen

chafing. It can also be caused by a poorly fitted bra and clothes with rough seams.

Running also causes you to have what is called “Black Toenail”, which comes from your

Effects of Running 10

foot sliding forward in your shoe, banging your toes against the top, front, and sides with

each step. Your feet also swell during a walk or run and get compressed by your socks

and shoes. That pressure and impact can damage your toenail beds, or create a blister

under the toenail itself. When this happens, the extra blood and fluid causes your

toenail to separate from the toenail bed, or the “toenail in training” as the Jeff Galloway

site calls it. The blood colors the toenail black. Shin splints are very common among

beginning runners because they may do too much too soon. With anterior shin splints,

you’ll feel pain on the outside if your lower leg along the shin. Posterior shin splints,

damage to the muscles on the inside of the lower leg, cause pain in the soft tissue

behind the bone. While shin splints are usually cause by tight calf muscles and weak

shin muscles, other factors may have aggravated the injury. Running on hard surfaces

can put added strain on your front leg muscles. You may also pronate or supinate when

your run, causing your front leg muscles to work harder to keep your feet stabilized.

This biomechanical flaw may be made worse by a shoe with poor support. Another

common cause is simply overtraining. Achilles tendonitis is often a result of overtraining,

or doing too much too soon. Excessive hill running can contribute to it. Flattening of the

arch of your foot can place you at increased risk of developing Achilles tendonitis

because of the extra stress place on your Achilles tendon when walking or running.

Stress fractures most frequently happen when runners increase the intensity and

volume of their training over several weeks to a few months. A shortage of calcium or a

biomechanical flaw—either in your running style in or your body structure—may also

contribute to the injury. Common stress fractures in runners occur in the tibia (the inner

and larger bone of the leg below the knee), the femur (thigh bone) and in the sacrum

Effects of Running 11

(triangular bone at the base of the spine) and the metatarsal (toe) bones in the foot.

Plantar fasciitis is common in long-distance runners because running can place too

much stress on your heel bone and the soft tissue attached to it. Wearing old, worn-out

running shoes or ones that lack arch support may be a factor. Other causes of plantar

fasciitis are over pronation (when your feet roll inward too much) or too-tight calf

muscles. Having flat feet or high arches may also cause added stress. High-heeled

shoes can also be lead to plantar fasciitis because they make your Achilles tendon

contract and shorten, which puts strain on the tissue around your heel.

As for effects to the brain, which could be good or bad; depending on how much

you do it. Running can increase the production of certain neurotransmitters in the brain.

Neurotransmitters are naturally existing chemicals in the human body. They are

involved in the communication between the nerve cells of the body. The nerve cells

control thought and movement. Nerve cells, called neurons, communicate with each

other by releasing and accepting calcium and potassium. The neurotransmitters affect

how much of the chemicals that excite the neurons are released or accepted. Serotonin,

dopamine and norepinephrine are a type of neurotransmitter called monoamines.

Exercise has an effect on the other types of neurotransmitters as well but the

monoamines are studied extensively because of their effect on mood. “Exercise, like

drugs of abuse, leads to the release of neurotransmitters such as endorphins and

dopamine, which are involved with a sense of reward, “Kanarek said. “As with food

intake and other parts of life, moderation seems to be the key. Exercise, as long as it

doesn’t interfere with other aspects of one’s life, is a good thing with respect to both

physical and mental health.”

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Me, myself have experienced this first hand, and have plenty of runner friends

that experience this as well. Running can be addicting; just like drugs or alcohol is to an

addict or alcoholic, and many tend to rely on it as their natural way to feel good. Then

comes personal goals, such as running a 5k, 10k, Half Marathon, or Marathon; some

even go the extra miles by running an Ultra Marathon. Running can be a good thing if

you do it properly, and don’t overdo it! Overdoing it, and doing it improperly are the main

causes of injury from what I’ve gathered.

Effects of Running 13

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References

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