Find out scientifically why running has a positive effect on our brains and how to do it right. Surely there are no people who doubt the health benefits of running. However, if earlier this primarily concerned the physical condition of a person, now the benefits of running for the brain have been proven. Let's take a closer look at this issue.
The Brain Benefits of Running: The Science Behind
Scientists today say that running helps to improve functional connections between parts of the brain. This tells us that runners have significantly better cognitive abilities compared to those who lead a passive lifestyle. Experts are sure that this is due to the need to increase the activity of the brain while running, because it has to coordinate various movements.
In the United States, a study was conducted that confirms the benefits of running for the brain. For the experiment, a group of young people was selected, since the task was to determine the effect of running on their body. As a result, we can state that jogging helps to improve brain function.
This sport improves the structure and function of the brain. Scientists have done an MRI of the brains of runners and people far from sports. The results were quite interesting. Actually, the fact that after a run you feel completely different can be confirmed by any person involved in jogging.
Today, scientists have made great strides in such a science as neuroscience. There has been a positive relationship between cardio exercise and cognitive ability. However, this is not the most interesting, because it has been proven that neurogenesis is possible under the influence of cardio training. Agree, this is a huge benefit of running for the brain.
A few years ago, almost all scientists were convinced that the number of neurons in the brain is predetermined by nature and cannot change. But today we can say the opposite. Scientists first conducted studies on animals and received very encouraging results.
It has now been precisely established that under the influence of cardio loads, the processes of neurogenesis are activated, as a result of which new nerve cells appear. It must also be said that new neurons appear in the hippocampus. This part of the brain is responsible for memory. Thus, scientists, speaking about the benefits of running for the brain, note an improvement in cognitive abilities.
However, in order to activate neurogenesis, it is necessary to train in a certain way. Neurons can be synthesized only if the duration of the session is from 30 to 40 minutes. Generally speaking, this is how most runners train. The appearance of new neurons under the influence of cardio loads was also noticed in the frontal region of the brain.
This department is very active in a situation when a person gets used to sports. After half an hour of intense cardio workout, blood flow accelerates in the frontal part of the brain. Note that the frontal lobe is associated with planning, mindfulness, time management, and focus.
In addition to all of the above, the frontal region also regulates our emotions. Emily Bernstein, professor of psychology at Harvard University, told the public about this. By the way, she herself is actively running and can talk about changes in the work of the brain by her own example. It is quite obvious that personal feelings are not enough for a real scientist, and Emily conducted research.
Together with her colleagues, Bernstein showed the subjects a scene of one movie. Before watching the video, half of the participants in the study jogged for half an hour, while the remaining people were not involved in sports. After watching the movie, the participants in the experiment filled out a specially designed questionnaire, telling about their feelings about what they saw.
Then all the subjects worked actively for a quarter of an hour. As a result, people who took a run were able to recover from the emotional scene much faster. The maximum brain benefit from running was obtained by those who were feeling less well. Now a group of researchers led by Professor Bernstein continues to study the question of the effect of cardio loads on human emotions.
Another undeniable benefit of running for the brain is its rest. When a person jogs, the brain does not need to solve serious problems and literally "hovers in the clouds." Perhaps someone will think that this is not very good, but scientists do not agree with this. Even if we do not see the point in wandering thoughts, we cannot say that they are completely useless. The very fact that the brain relaxes for a short time can be regarded as positive.
What are the brain benefits of running?
We have introduced you to the results of some research on this topic, and now it is worth deciding on the specific benefits of running for the brain.
Opportunities are expanding
We have already talked about the fact that running activates the process of neurogenesis. This is an extremely important benefit of cardio. Recall that as a result of these reactions, new neurons appear. You probably know that our memory is a network of neurons and connections between them. Based on this, you can independently assess the benefits of running for the brain.
In addition to this, cardio loads activate another process - angiogenesis, which is the creation of new blood capillaries in the tissues of the brain. This fact suggests that new opportunities open up for people involved in sports, and brain tissue is preserved with age.
This statement was confirmed in another study, also conducted in the United States. Only the elderly took part in it and those who are actively involved in running, the cognitive ability was five percent better compared to passive people. We can now say with confidence that the benefits of running for the brain lie in the ability to preserve the cellular structures of the organ in old age.
Prevention of dementia
Since running promotes better assimilation of new information and improves a person's ability to interact with long-term memory, then, in theory, it becomes possible to avoid senile dementia. In the course of recent studies, this assumption has been confirmed.
Regular jogging improves the condition of those parts of the brain that can suffer from neurodegenerative diseases in old age. The most famous such disease in this group is Alzheimer's disease. In the course of the study, scientists noted a significant improvement in cognitive abilities, the subjects became more attentive.
Develops logical thinking
Regular jogging can improve the performance of the frontal part of the brain, which is responsible for planning and logical thinking. An experiment was carried out in the Land of the Rising Sun, which clearly confirmed this fact. Japanese scientists stated that it is much easier for runners to solve strategic problems. And this applies to both everyday problems and business.
Fast search capability
A lot of information is hidden in the memory of each person, which is often difficult to find if necessary. Jogging can help with this task by speeding up the process of finding and retrieving information. One experiment involved people with Alzheimer's disease. Those of the subjects who were exposed to physical exertion were able to recall famous film actors much faster.
Scientists scanned the brains of all study participants. As a result, it was found that runners have significantly higher caudate brain activity. Its functions include participation in human motor activity, support of associative thinking and access to long-term memory.
Suppression of depression
In terms of the effectiveness of the treatment of depression, jogging can give odds even to powerful antidepressants. Most drugs in this class work on the principle of blocking the reuptake of serotonin. Recall that at a high concentration of this neurotransmitter, the body removes the excess and destroys it. Drugs stop this process, which leads to an increase in the level of the substance. Scientists have found that running affects the brain in a similar way.
How to Increase the Brain Benefits of Running?
If you want to know how the benefits of running for the brain can be increased, then first of all, approach the organization of the training process with full responsibility. From the outside, it may seem that there is nothing difficult in running - put on sneakers, a tracksuit and go. However, this is not the case and jogging has certain requirements. In addition, there is a certain technique that should be followed.
Let's start in order, namely with the equipment. Today, a large number of sneakers can be found in sporting goods stores. However, not everyone knows that sports shoes must be selected very carefully. Now we are talking about branded products of world brands.
If you are serious about jogging, then you shouldn't skimp on shoes. Running shoes should have a sufficiently stiff sole while still relaxing your foot. It is quite obvious that the shoes should fit your size. Experienced runners choose their shoes carefully, and you should keep this in mind.
The second question that inevitably arises before a person who decides to take up this excellent sport is the choice of the track. Here, you also need to take into account some factors in order for the session to be as effective as possible. Choose a track that has little elevation difference.
Otherwise, a large load will fall on the lungs. If an experienced runner can handle this, then beginners should refrain from excessive efforts at first. If possible, go jogging in the park. If this cannot be done, then find a route that runs as far as possible from busy traffic.
Running on asphalt is not a good idea, because in such a situation, the load on the knee joints increases dramatically. However, sometimes there is no way out, and you have to be content with such a route. In this case, appropriate running shoes should be purchased. It is very important to correctly dose the load, because only moderate exercise is beneficial for the body. It is also important to remember about the warm-up, which must be carried out immediately before the run. Here are all the tips to help you get the most out of running for your brain.
More information on the benefits of running in the following video:
