On my easy days, I end up running too fast. How do I stop overdoing it?

For training, easy runs should make up the majority of the workouts. 

Many runners think that if they go faster, they’ll get faster times, but that’s not the case. 

Easy days prep the body to endure longer distances, like a half or full marathon, and increase cellular efficiency needed to metabolize fat for fuel. 

These happen because of the time spent running, not speed. To pull back, set a total time target and don’t obsess over distance or splits.

The Science of Mental Toughness: Because Running is 90% Mental, 10% Cursing

Running is a sport that requires mental toughness, or as we like to call it, "the ability to ignore the voices in your head telling you to stop." 

But what makes a runner mentally tough? Is it the ability to push through pain or the capacity to convince yourself that running in the rain is actually enjoyable? 

Let's explore the science behind mental toughness and running.

The Brain-Body Connection

When you run, your brain and body have a constant dialogue. 

Your brain says, "Hey, let's go for a run!" 

And your body replies, "Uh, do we have to?" 

But as you continue to run, your brain starts to play tricks on you. It tells you that you're tired, that you need to walk, that there's a sale at the mall, and you should totally go shopping instead. 

But the mentally tough runner knows how to shut down that dialogue and replace it with positive affirmations, like "I've got this!" or "I'm a rockstar!"

The Power of Positive Thinking

Studies have shown that positive thinking can actually improve performance. So, instead of focusing on the pain and discomfort, mentally tough runners focus on the positive aspects of running, like the sense of accomplishment and the joy of moving their bodies. 

They repeat mantras like "I am strong" and "I can do this" to convince their brains that they're actually enjoying the experience.

Embracing the Suck

Let's face it, running can be uncomfortable. But mentally tough runners know that the only way to get through the discomfort is to embrace it. They acknowledge that it's okay to feel pain and that it's a necessary part of the process. 

They say to themselves, "This sucks, but I'm going to do it anyway."

Mental toughness is what separates the runners from the non-runners. 

It's what gets us out of bed at 6 a.m. to hit the pavement, even when our brains tell us to stay in bed. So, the next time you're out on a run and your brain starts playing tricks on you, remember you're in control. You can shut down that dialogue and replace it with positive affirmations. 

If all else fails, repeat this mantra: "I am strong, I can do this, and I will never again wear these stupid compression socks."

The Power of Exercise in Combatting Depression

In a world where mental health is increasingly in the spotlight, the role of exercise in combating depression has emerged as a significant area of interest and research. 

The idea that physical activity can positively impact mental well-being is not new. Still, the depth of understanding regarding how activities like running, cycling, or exercise, in general, can decrease depression is continually evolving.

The Link Between Exercise and Depression

Scientific Insights

Numerous studies have delved into the relationship between exercise and depression, shedding light on the mechanisms through which physical activity can alleviate symptoms of this debilitating mental health condition. Research, such as that conducted by Schmitter et al., has shown that aerobic exercises like cycling, treadmill walking, and running can be beneficial for individuals experiencing mild to severe depression. Regular sessions of moderate-to-vigorous intensity exercise have been linked to improvements in mood and overall mental well-being.

Furthermore, studies highlighting the anti-inflammatory effects of exercise and its role in enhancing Brain-Derived Neurotrophic Factor (BDNF) have explored the biological underpinnings of this relationship. These factors are believed to contribute to reducing depressive symptoms, offering insights into the physiological changes that occur in the body during physical activity.

Real-World Implications

Beyond the laboratory setting, real-world evidence supports the idea that exercise can be a potent tool in the fight against depression. Everyday Health reports on a study indicating that running therapy may offer mental health benefits comparable to antidepressants. This finding underscores the practical impact of engaging in physical activity as a means of managing and potentially alleviating symptoms of depression.

Running vs. Cycling: A Matter of Preference?

Personalized Approaches to Exercise

When considering how running, cycling, or other forms of exercise can decrease depression, it's essential to recognize that individual preferences play a significant role. While some individuals may find solace in the rhythmic motion of running, others might prefer the low-impact nature of cycling. The key lies in finding an activity that resonates with the individual, making it more likely for them to engage consistently and derive mental health benefits over time.

Psychological Factors

The psychological aspects of exercise should not be overlooked in the context of depression. Running, for example, is often praised for its ability to promote a sense of freedom and liberation, which can be particularly impactful for individuals struggling with feelings of confinement or helplessness associated with depression. On the other hand, cycling, with its focus on endurance and perseverance, may appeal to those seeking a steady and structured outlet for their emotions.

Exercise as a Complementary Treatment

Integrating Exercise into Mental Health Care

In mental health care, exercise is increasingly recognized as a valuable complementary treatment alongside traditional therapies. The American Psychiatric Association acknowledges the benefits of running and resistance training in supporting mental health, emphasizing their potential to reduce symptoms, enhance cognitive function, and contribute to overall well-being.

Challenges and Considerations

While the benefits of exercise in combating depression are clear, challenges remain in terms of implementation and adherence. Some individuals may struggle to maintain a consistent exercise routine due to various barriers, such as time constraints, lack of motivation, or physical limitations. Addressing these challenges through personalized support, education, and access to resources is crucial in maximizing the potential impact of exercise on mental health.

The Future of Exercise-Based Interventions

Ongoing Research and Innovation

As research continues to explore the intricate relationship between exercise and depression, new avenues for intervention are being uncovered. From high-intensity cycling programs to running therapies, innovative approaches are being developed to tailor exercise regimens to the unique needs of individuals struggling with mental health challenges.

Community and Support

In addition to individual efforts, the role of community and social support in promoting exercise as a tool for mental well-being cannot be overstated. Group activities, virtual fitness classes, and online support networks offer avenues for individuals to connect, share experiences, and stay motivated on their journey towards improved mental health through physical activity.

In conclusion, the evidence supporting the positive impact of exercise, including running, cycling, and various forms of physical activity, on decreasing depression is compelling. From the biological mechanisms at play to the psychological benefits experienced by individuals, the synergy between exercise and mental health is a promising area for continued exploration and application.

By integrating exercise into holistic approaches to mental health care, addressing individual preferences and challenges, and fostering a supportive community around physical activity, we can harness the transformative power of movement to uplift spirits, strengthen minds, and combat the shadows of depression with the light of hope and resilience.