Running improves mental, physical health

BY BETHANY KILPATRICK

Multimedia Journalist

It is springtime in Stephenville, Texas, which means it’s time for new goals and a renewed state of physical and mental health.  It is time to lace up those shoes and hit the ground running, literally.

With a little guidance, the right support and the option of running indoors or outdoors, running can change the course of one’s mental and physical wellbeing.

Dr. AJ Cohen’s article, “The Runner’s High: Revealing 10 Mental Health Benefits of Running,” from Up and Running Physical Therapy shows that consistent running can improve many aspects of mental health.

Cohen stated in his article that one of the most noted improvements runners experience from their exercise is the alleviation of stress and anxiety. When the body engages in physical activity, it releases endorphins that, as a result, lower the body’s perception of pain and can produce the effect that is known as “the runner’s high.”

Running is also known to combat depression. It has the same effects on individuals as many medications with the purpose of fighting symptoms of depression would.

“Exercise stimulates the release of neurotransmitters like serotonin and dopamine,” Cohen wrote in the article, “which are essential for regulating mood and emotional well-being.”

Oliva Ray is a junior at Tarleton State University and a member of the Texan Corps of Cadets. She completed a half marathon in 2024 and consistently strives to better her running abilities.

She has experienced the mental health benefits that running has to offer.

“Some mental benefits that I have discovered from running are getting a natural dopamine release and relieving stress,” Ray said.

In addition to bettering one’s mental health, running also serves as an excellent form of exercise to better the state of one’s physical well-being.

Running builds stronger bones and muscles and aids in maintaining a healthy weight. In addition to strengthening bones and muscles, it also improves an individual’s cardiovascular fitness level.

The Better Health Channel supports these facts and also claims that running can improve quality of life.

“Some physical benefits I have experienced are getting stronger legs and having a higher tolerance for long-term cardio exercises,” Ray said.

The benefits of running are numerous, and many can attest to the positive changes they have personally experienced.

Oftentimes, the biggest holdback to taking on the challenge of a new hobby is the fear of not knowing where to begin. Do not allow this fear to stall the progress of improved health.

The first step to achieving anything worthwhile is to set a reasonable and attainable goal. For runners, this looks different for every individual depending on their starting point.

For beginner runners, consider setting the goal to complete one mile. Once that goal is reached, begin to time the mile runs, competing strictly with personal previous times. As the mile time gets faster, begin to take on longer distances and compete with those times.

For individuals who would be considered intermediate runners, selecting a longer mileage to be able to complete without stopping while keeping a consistent pace is an excellent goal to set that is challenging yet achievable.

Once a runner reaches an advanced level, competing in a 5k, 10k, half marathon or marathon race is a rewarding goal to work toward. Keeping the mentality of competing against oneself with previous personal times is always beneficial, but being able to compete among other runners will only grow the runner’s physical and mental capabilities.

Beginning a running journey is challenging and will require the proper preparation to ensure success and a healthy body and mindset.

Eating a balanced diet and drinking enough water is vital to any athlete’s success. Lean proteins, fruits, vegetables and healthy fats are great fuel for a runner. Right before a run, the best food to intake is easy-to-digest carbohydrates, such as a banana or a starchy vegetable.

Runners ought to avoid highly processed snacks, sugary energy drinks and meats that are high in fat. Eating and drinking unhealthy foods and drinks will hinder a runner’s progress.

Proper stretching is nonnegotiable and must be taken seriously before and after running to avoid injuries and to allow the body to warm up and cool down. However, it is important not to stretch a “cold muscle,” meaning a short cardio exercise such as a brisk walk or light jog should be performed before engaging in any deep stretching.

Once a runner has warmed up, stretched and completed their run, it is just as important to give the body time to cool down and not immediately move on to the next task of the day. Easing out of a run with another brisk walk or light jog, followed by stretches that target the hips, lower back and leg muscles, will ensure a healthy relationship with running that benefits the body and does not cause injury or pain.

Keeping up with previous accomplishments, tracking new outdoor routes and being able to actively check the pace of a run are all factors that will better and further running accomplishments and goals. There are many running tools strictly designed for this.

For example, the app adidas running will track mileage, elevation incline, calories burned and other fitness metrics. In addition to this, the app allows you to post your accomplishments in an online running community designed to encourage one another in everyone’s running journey.

Remaining consistent is key to a successful running experience. Choosing to run on days when motivation is lacking is when endurance is built. A great way to encourage this mindset is to find someone who shares similar running goals and keep one another accountable.

“Run with a buddy,” Ray said. “Someone who can keep your pace but can also push you to grow as a runner, someone who knows the area, too.”

Running can be done outdoors on sidewalks, through trails at a park and through neighborhoods where traffic is slow. However, some individuals prefer indoor running over outdoor running.

The Tarleton Campus Recreation Center offers an indoor track and many treadmills that students can utilize as they please.

For those who prefer running outdoors, there are many paths and routes on campus and in the surrounding Stephenville area that serve as excellent scenic routes.

Running on campus is ideal for students living in the dorms and is a reassuringly safe option for those who might be running individually. It is easy to make up long mileage by making loops that outline the campus or simply going up and down Rudder Way.

Other options that offer running courses are Jaycee Park in Stephenville and Dinosaur Valley State Park in Glen Rose. There are many trails within the state park varying in distance and elevation, such as the Denio and Cedar Creek Trail Loop, Paluxy River Trail and Limestone Ledge Trail.

For the social runners of Stephenville, finding a running community is not challenging.

The Tarleton Run Club meets regularly and encourages runners of all levels to come and partake in their group runs. For questions or inquiries, please reach the club via email @tarletonrunclub@gmail.com.

On Sunday, April 6, 2025, Tarleton will be hosting a Glow Run 5k. Students can register for free by using their student ID and can view a map of the course on the Tarleton Campus Recreation Center’s website. Runner check-in will begin at 4:30 p.m. and the race will begin at 7:30 p.m.

Running can truly be for everyone and not only encourages a healthy body, but a healthy mental state. With the proper preparation and dedication, running will serve as more than exercise; it will be a tool that improves one’s quality of life.