Blog | I Run For My Mental Health
Running gathers many fans and followers for a whole variety of reasons. Whether it’s the thrill of achieving a once thought impossible 5km / 10km / Half or full marathon goal or attempting the punishing ultra-marathon distances.
For others it’s something subtlety different. It’s used as a crux to support and improve their mental health and well-being. Whilst all runners/athletes will go through mentally tough periods to achieve their aims I want to talk about what it means to me and how taking up running has been a positive experience (even with all the small injuries).
I suffer from anxiety; I’ve suffered from depression.
I’ve had good mental health; I’ve had bad mental health.
I’m in a high-pressured job. I have a team of 35 staff I have to look after and I put them out into potentially dangerous situations everyday of their working careers. Overtime this responsibility starts to grate and eventually my anxiety takes over. I’ll second guess my decisions, become more irritable, disconnected and depersonalised from everything around me and suddenly I’m in a whirlpool without being able to stop.
The scary stats about Mental Health are staggering and whilst I don’t want to dwell on figures I think it’s important to show some aspects of the
Suicide is the most common cause of death
for men aged 20-49 years in England and Wales
1 in 15 are estimated to have made a suicide attempt
75% of people with diagnosable mental illness
receive no treatment at all
The World Health Organisation have these stats
800,000 people will die due to suicide this year world wide
2272 per day
In the time of one Tuesday night running club session 94 people will have taken their lives.
Two of my favorite (if there’s such a thing about this subject) quotes about depression are below, one serves to show how I once felt and the other the path to a better place.
“Depression is the most unpleasant thing I have ever experienced. . . It is that absence of being able to envisage that you will ever be cheerful again. The absence of hope. That very deadened feeling, which is so very different from feeling sad. Sad hurts but it’s a healthy feeling. It is a necessary thing to feel. Depression is very different.” – J.K Rowling
“And so rock bottom became the solid foundation on which I rebuilt my life.” – Ronda Rousey
Last year I started with Run Macclesfield on one of their C25Km course. This encouraged me to join the club and get myself active again. From then on I’ve raced multiple 10km’s and recently signed up for my first half marathon. I’ve even signed up for 121 coaching sessions…. although I fleetingly regret those after every painful session.
But… the BIG but for me… the social aspect of running is more important than the events.
I’m not interested in beating my fellow runners. I’m after a good group I want to run with. A social group that understands and supports through the tough steps is key to being in a safe space.
I love running (I also hate running). Being out in your own mind space just worrying about the next step or milestone on your run, not worrying about anything else is ace!
The release from everyday pressure and being able to just focus on the run and to lose yourself within the exercise. There’s nothing better than coming in from a good run. Your exuberant, checking the splits on strava and telling the world how good each step was. Running has even improved my family life. I’m less anxious at home and I have an avenue to release my work pressures. I don’t bring things into the family home and worry my wife. I literally tread them into the pavement or ground them into the dirt when I’m out running.
On the flip side, there’s also nothing worse than coming in from a run having ran slower than the previous. Every step is under analysis and you wonder “how am I worse than my last run?” I’ve come in from runs hating every pain and every ache.
Pain is good, pain is a “feeling” – it’s different to depression. It makes me want to go again and smash that bad run into the ground. Struggle means growth and growth means you’re taking the initiative.
The relationship between sport and good mental health is backed up through many studies and the NHS suggest it alongside Cognitive Behavioral Therapy “CBT”.
Getting up and getting active is so important to give you a goal to achieve. It also…
Reduces stress by lowering the body’s stress hormones, adrenaline and cortisol. Aerobic exercise can reduce both generalized anxiety and anxiety sensitivity.
You’ll see an increase in body confidence through training, self-esteem and social confidence, as well as determination and resilience.
Running encourages social interaction, both online and in real life. While this can also create anxiety in itself (who hasn’t had the worry that they’re not fast enough to run with a group?)
A social network is so important when dealing with mental health. It encourages speaking out and the hardest first step of accepting it’s okay to not be okay.
I’ve struggled to think of something fitting to close this. However, anxiety, depression and mental health don’t have closing segments. They always have the potential to be raw, open and ready to burst through at any moment. Everyone has scars, but not all are visible. It’s important to have the social support network that I’ve found from my amazing family and through running. However, if you need to there’s nothing wrong in admitting you’re not okay and that you require further help. We need to break the stigma attached to mental health. I encourage anyone who wants to talk about any of the above to feel free to get into contact if they need an ear to talk to.
An update 4/12/18, I’ve been asked to reassess this article and add further comments to it. The good news is with the help of Run Macclesfield coaches I completed my first (and not last) Half Marathon. I ran this with my friend and fellow RM runner Jon Wright. In May we managed to finish the Manchester Half Marathon, following the programme developed by Run Macclesfield / Macclesfield Performance. It’s one of the best things I’ve done and I’m really proud of it. The run was hard, it was 28 degrees at the height of summer. I ended up with a ‘runners vest tan’ for a few months afterwards. For me it was a very personal journey, I’ve struggled with weight and mental health issues for some years and to be able to achieve 13.1 (you can’t forget the .1) miles in one run is something I’ll forever look back on and see it as the start of something new.
Personally my mental health has been on an upward curve. I’ve become more involved in helping others. Having taken a variety of Mental Health First Aid courses (I advise anyone to do these). I’m more involved with helping others at work and in my personal life. I’m in the position to being able to potential trigger signs of any issues and be able to provide support if people want or need it. Whether it’s informal support or more direction to any relevant charity or NHS care. If anyone wants further information I’m more than happy to provide it.
I struggled to find an ending to this last time but now I’d like to think that the ending is more clearer. I’ve got a distinct route to improving myself and to help others. If anything I’ve been through can help anyone I think that’s the best ending for the article I can say.
Running | Winter Trail Running Guide
It’s fun to be a trail runner in the winter months.
Running up in the hills in the snow, dashing round trails in the rain can be exhilarating but all too often mountain rescue and other emergency services are called out to assist people who just aren’t properly equipped to be out exploring the local hills and countryside.
Be you a newbie to trail running or perhaps you see yourself as a bit of a “pro”. Preparation is essential to keeping yourself safe and prevent unnecessary call outs and the use of stretched and limited emergency resources.
Mountain rescue are an invaluable resource, run by a team of volunteers. Looking after yourself means that you can prevent an emergency and potentially life threatening situation before it occurs.
Dress according to the weather and always carry layers. If you fall over and sprain your ankle for example you are going to get cold fast and even the layers you have on are not going to keep you warm for long in winter conditions. Carry a waterproof jacket (with taped seams) and a foil blanket. Pack a warm hat and gloves.
ALWAYS wear a good pair of well fitted trail shoes. The good grip will help prevent you from slipping on varied surfaces and uneven terrain.
Running in shorts and t-shirt in the snow might look “hardcore” but full length running tights are better advised… if your muscles are cold while you run you are at a higher risk of injury. Wrap up in warm breathable clothing designed for runners. There are great running tights for both men and women, so guys, don’t think that this advice is not for you!
Remember how unpredictable the weather can be. Temperatures can fall very quickly, sudden downpours of rain or high wind and snow can be upon you in a matter of minutes… Be prepared – we live in the North of England!
Plan your route, take a map if you are unsure of the area and have a GPS device to help with navigation.
ALWAYS make sure someone knows where you are running. A rough route and the time you expect you’ll be back is all they will need to know but this tiny piece of information can mean the difference between life and death in some circumstances. Then arrange to call that person when you finish your run as a check in. If nobody knows where you are then that can mean a lot of ground to cover looking for you should something go wrong and a lot of lost time if know one realises you are missing in the first place.
Carry a fully charged phone, you should always be able to call emergency services even without signal.
Where possible run with a group… “safety in numbers”.
Carry food and water, if you end up going off track and adding extra miles in you want to have enough fuel with you to recharge your batteries. Drained energy levels can mean you tire quickly and get yourself into trouble if you have a long way to go. An energy gel, cereal bar or some sweets can be a great pick me up to keep you going both mentally as well as physically.
If you are out on a long run or running later in the day carry a head torch… Runs don’t always go to plan and you should be prepared if it were to get dark sooner than expected.
Carry a whistle to alert other trail users /emergency services to you should you run into trouble.
If you are running somewhere that you don’t know at all and are not experienced at map reading why not hire an experienced guide or join the local running clubs whilst you are in the area. Look on the Fell Runners Association website for local races or look up races that are fully marked and run them whilst you are away… It’s a great way to learn new routes and run safely.
If you are new to trail running join a running group or run with an experienced running coach. They’ll be able to give you loads of valuable trail running advice from technique, to kit and you get to learn trail routes being led by experienced runners and with the safety of a group. You can then go back and run these routes on your own as you become more confident!
Stay Safe, Happy Trail Running!
Session Information | Run Macclesfield
No matter your experience, your pace, your distance or your goals at Run Macclesfield we want runners from all backgrounds to feel welcome to come and run with us! That’s why our timetable has four regular group running sessions on offer 3-days a week, every week – lead by our team of UKA qualified running coaches and run leaders.
T-Group (Tuesday 6.30-7.30pm)
Suitable for runners able to run an average pace of 10-min/mile or faster over 5km. T-Group is a 40-60 minute group running session, with a different focus each week. From road to trail, intervals to endurance, uphill to downhill running and high to low intensity – every week your coach Nat will lead you through a progressive running programme providing guidance and feedback on running technique and intensity.
Our routes are a minimum of 3-miles, but for the speedier runners in the group our ‘loop back’ drill gives an opportunity to cover more miles in the session.
W-Group (Wednesday 6.30-7.30pm)
Each session is suitable for c25Km Graduates and new runners able to run an average pace of 13-min/mile or faster over 5km. W-Group is the next step in your running journey after graduating from our Couch To 5km (C25K) course and for anyone who would like to see progression in their 5km ability.
You will learn to run as a group (without stopping) and we’ll introduce various techniques and sessions within the run. We’ll look at further goals and how to get you there. Whether it’s completion of a Parkrun or even further distances to tackle.
Our runners are welcome to run with any group they choose. This means some weeks to provide yourself with a different level of challenge depending on your ability, running goals and other running plans for the week you may wish to run harder or easier. All we ask is that any runner can meet the target distance or pace ranges of the planned session for the group – so every runner gets the best out of the session.
There really is a coached group run for everyone at Run Macclesfield.