How running changes your brain chemistry

The benefits of running regularly are well known, like improved cardiovascular function.  But what does running do to your brain? Running (and many forms of regular movement) can be linked to a broad spectrum of cognitive benefits.  In other words, running fitness can be linked with cognitive fitness.

The “runner’s high”

You might have experienced the elusive “runner’s high”.  Although it might not happen all that often, it can be associated with changes in the brain’s chemical messengers, such as the release of endorphins (or “happy hormones”).  But it’s not just down to endorphins.  Running also increases the levels of endocannabinoids (that help regulate mood and pain).  These handy “bliss molecules” can reduce anxiety and promote feelings of calm (in the short-term).

Running can also calm your mind.  I know I often feel more mindful and have less of a “busy brain” during a run.  This could partially be linked to reduced activity in the frontal cortex (associated with emotion and behavioural regulation) but research results aren’t entirely clear about this yet.

Running can also help to regulate your emotions, through increasing parasympathetic reactivation (your “rest and digest” state), increasing resilience and calm.  However, this might depend on the intensity of your run.  If you’re already feeling stressed out and overwhelmed, a really hard work out is likely to increase adrenaline and cortisol levels, putting more strain on your body and brain – this might be the time for a gentler, easy paced jog.  But there is some good evidence that regular running can be an effective tool in mild depression.  Running can increase confidence and self-belief through achieving goals and shifting focus to performance over appearance.

It’s also been found that shared experiences, like a run club, event or running with a buddy, can create “synchronised physiologies” (through shared movement, systems like breathing and heart rate start to sync together).  This shared movement can release oxytocin (our “love” hormone), which can strengthen the bonds we feel with others, through cognitive and emotional empathy.  This is maybe why we end up over sharing with our new friend at run club after only meeting them 30 minutes ago!

Cognitive performance

Running regularly can increase neuroplasticity (the brain’s ability to adapt) and neurogenesis (the growth of new neurons).  Research suggests that neurogenesis mainly occurs in the hippocampus (the part of the brain associated with memory and learning), but is more linked with long-distance running.  However, a lot of results are from animal studies with mice, so might not be completely generalisable to humans just yet.

Any aerobic exercise increases blood flow to the brain, can increase the growth of new blood vessels and connectivity between different brain regions (particularly working memory – our ability to reason and problem-solve).  Ever had an “aha” moment on a run, when you suddenly have clarity to something you’ve been trying to figure out?  These potential brain changes could be why.

Running can also increase cognitive reserve, essentially staying resilient under stress.  This is also linked to protecting your brain’s function and potentially reducing the risk of degenerative brain changes, such as dementia.

Does pace or distance matter?

Interval training or high intensity sprints have been linked with improved executive function (our ability to plan and organise); cognitive flexibility (being adaptable) and our capacity to learn.  Some research has suggested that having a high training load, regardless of the intensity of the runs, could be associated with brain aging, possibly due to increased inflammation in the brain.  This area needs further research but it’s still a good argument to avoid over-training.

Female focus

People who have periods already experience hormonal fluctuations during the menstrual cycle and life transitions such as pregnancy, perimenopause and menopause.  Premenstrual syndrome (PMS) is common and can have a significant impact on well-being and the menopause has been associated with mood and cognitive difficulties.  Regular movement, including running, is one way to help to reduce physical and psychological symptoms of PMS and the menopause.  

Running releases a protein that helps brain cells to survive, which may improve memory.  Research suggests that regular exercise increases cognitive performance in adults over 50 years and reduces the risk of cognitive impairment.  Running can also improve sleep, which is a factor in cognitive function.  However, disappointingly there is limited specific research on the effect of exercise on cognition for women with PMS or going through menopause.  Which is why we need to keep fighting for more research by women, about women, for women!

When you run, you’re not just training your body, you’re also training your mind.  You’re building new pathways to protect your cognitive fitness, strengthen emotion regulation, your resilience and self-confidence.  So next time you lace up and set off on a run, remember that you’re not just moving your body, you’re also taking care of your amazing elastic, fantastic brain.