Depression can occur because a job change, moving to a new place, a change in a relationship, a death in the family or from accumulated stress that is not addressed. Low-grade depression often can be managed with moderate exercise such as running. Running releases endorphins, the body's natural painkillers, providing a sense of euphoria, calmness and well-being. If you are a new runner or have not exercised regularly for a while, start slowly. Logging too many miles quickly can lead to injuries.
Step 1
Keep an exercise log to track your exercise and how you feel. Record details such as day, time, length of time of your run and how you feel before and after your run. For example, an entry might read: "Saturday: 10 am, groggy and low-energy. Jogged and walk for 20 minutes around the park. About 1.5 miles? After run: felt better, less stressed." Do not be concerned with how many miles you cover or your speed. Emphasize your mood and energy level before and after you run (or jog and walk if you are a newbie).
Step 2
Make running a habit. Running must done regularly to have a positive effect on your depression, so do it at least three times a week to see benefits. Gradually build up to running every other day to every day over six months to a year if you are in good health. Start the first week by walking for five minutes and then jogging for another five minutes. Run for about ten minutes, and then drop back down to easy jogging for five minutes, then walk for five minutes to cool down. This adds up to a gentle, gradual 30-minute session. Aim for three sessions your first week. During the next five weeks, persist until you are running every other day, or even every day.
Step 3
Stretch lightly after each run by doing lunges at a wall with your hands on the wall. Step one foot back and, keeping the back knee slightly bent, press into the back heel and remain that way for 15 to 20 seconds. Repeat with the other side. This stretch will lengthen the hamstrings (back of the thighs), calves, Achilles tendons and plantar fascia (soles of the feet) to help prevent cramping.
Step 4
Note how you feel after at least three weeks of regular running. If you notice that you are less stressed, feel calm and even eat less (exercise is an appetite suppressant), you are reaping the benefits of the runner's high. Also notice if you are getting minor injuries common for people returning to regular exercise, such as shin splits (soreness in the front of the shins, tibialis anterior muscles) or pain in the arches. If you have either, remember to hydrate after each run and supplement with magnesium and potassium.
Tips and Warnings
- Take music with you if you are able to watch traffic and other hazards while you run. If you cannot, have only one earplug plugged in so the other ear can hear noise immediately around you. Select places of natural beauty to run, such as at the beach, by a lake or in a quiet park where it is safe to run.
- If you do not find relief from your depression after about three weeks of regular exercise, see your doctor. Signs of a more serious type of depression include overeating or not eating, sleep disturbances, oversleeping or having difficulty performing normal daily activities at work and home. Do not exercise in isolated areas without a running buddy or dog.
