3 Ways to Spice Up Your Running Workout This Winter
By: Pete Sherry
3 Ways to Spice Up Your Running Workout This Winter
By: Pete Sherry
This looks amazing!!
Once upon a sunny afternoon, I got into my car and turned my key in the ignition, ready to head home and start the evening. Except nothing happened. The car wouldn’t start. After jumping it a…
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Melissa Dahl writer for New York Magazine wrote this article “How Running and Meditation Change the Brains of the Depressed” and exercise helping depression is something I knew was real but something when you’re slipping into that dark place, you forget.
I’m not a full fledged “runner” by any means, yet. But I know just lacing up my shoes and stepping out the door were some of the first moments I was reminded, I am alive and I breathe. So I’m thankful just for the training, for the ability to step out into nature and move forward. It was hard at first. I cried. I couldn’t breathe. I started hyperventilating a few times. But every day was just a tiny bit easier. Easier to live beyond the sadness, or despite it. Easier find bright moments in a day that would remind me that I needed to thrive.
Something about feeling the sun beating down on my face (vitamin D is awesome) and leaving the emotionally cocooned safe walls of our apartment allowed me to not have anywhere to hide from the vulnerability of grief. And I think that’s a necessary step in battling depression. Allowing the vulnerability to release itself maybe is where you find renewed strength of spirit. That comfort of four walls are like arms embracing you with a huge hug when depression begins to set in, especially from loss. But soon the walls become a prison cell locking you into a moment in time. Maybe we do that because we fear we are letting go of that which we lost, that last spark of life remembered.
But we don’t. All the good memories remain as long as you choose to be brave enough, vulnerable enough to remember. I still cry. I still hurt. And I think when we lose someone (this includes furbabies as someone’s) who is close to your soul, you always will hurt, there always will be tears. But you have to find a way to smile despite it all. You have to choose to live the life they can’t. It’s the very best way we can honor them.
So how does it all work this running (exercising, walking, aerobics) help with depression? What’s the proof, or scientific mumbo-jumbo?
• It elevates the brain-derived neurotrophic factor, slowing cognitive decline and strengthening your capacity for and rate of learning, and protects neurons against the corrosive effects of cortisol (exercise boosts BDNF ) 8 Ways To Increase BDNF Levels (Brain-Derived Neurotrophic Factor)
• It promotes brain growth. Not like, your heads gonna get big lol. Running and the chemicals release while going through very physical things stimulates new nerve growth. Endorphin’s are an amazing fix for depression! 5 Ways Running Boosts Brain Power .
• It helps ward off stress. If you include some sort of aerobic exercise into your daily routine, like walking and running your body and mind is better prepared for whatever comes at ya in the form of stress or depression triggers. If everyday stress is minimized coping skills are much more effective and with easier transition. Physical Activity Reduces Stress
• It’s kinda the closest we have to a Fountain Of Youth (naturally) Physically, the effects are obvious. But also mentally. Following a half hour of strenuous exercise, the dorsolateral prefrontal cortex works harder to resist distracters and performance on tests of attention improves. Studies also show that immediately following exercise, problem solving, memory, and attention improve. Think Better: Exercise
•It interrupts the mental feedback loop of stress, anxiety and depression within our brains. When we are stressed in our everyday life, or depressed because of a loss of some kind or dealing with anxiety because of something life has thrown unexpectedly at us, we can get “stuck”. Our brains go on a loop and doing a vigorous activity can be just the thing to snap our brains back into problem solving, or at least into acceptance of a situation if no other resolution is possible. Along with this, when depression sets in our bodies produce less Cortisol and that is bad news for our body trying to help us out of that loop, exercise increases Cortisol levels! The Brain on Stress
• It reduces muscle tension. Ever notice your body when you’re stressed out, or depressed? We tend to contract muscles and hold them in tense states. It’s all a part of that fight or flight mode ancient humans carry within them. Our body is ready to defend us against the perceived threat. Even if that threat is coming from ourselves being depressed or stressed to the max. Exercise, running, gives those muscles something to actually do. It then tires them out, they feel they fought the good fight and finally they can relax. Exercising to Relax
• It improves your self esteem which in turn gives you the confidence you can move forward away from the depression and anxiety. Developing Self-Confidence Through Running: How I Found Myself Out on the Road
So I don’t run very well, nor very fast or far (yet). But lacing up those shoes and putting your best effort in is what matters. You don’t have to be skinny, or already healthy. And you don’t have to be happy either. But your mood will lift as you continue running out of your darkness and into a better state of physical and mental health.
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Look at those trees, autumn is in full swing here in Virginia and it’s beautiful! The weather is just warm enough for short sleeves on a run, but with a chill in the air that reminds you Thanksgiving is around the corner.
I’m not big on celebrating the holiday for it’s historical reasoning. Somehow celebrating the day we massacred the indigenous peoples of this land just isn’t right. So instead, in my heart I celebrate the people who’s land this was. I honor their memory.
I won’t be around much this next week so I’m not sure how much blog reading I’ll get to. I have some posts set up to post when I’m busy with family and seasonal festivities 🍂 Hoping we catch a showing of “Fantastic Beasts and Where to Find Them“!! I’ve heard some great reviews and a few who just didn’t get the same vibe as the Harry Potter movies past. But I wouldn’t expect it to. It’s a different day and time and all new people.
Nice little run/walk/run this afternoon. I love Galloway Training!! It allows you to train at your pace without pressure. You run when you want, walk when you want. There are recommended ratio’s but you can alter them to fit your needs. Gotta remember to get the miles in, even with all the holiday happenings!
Is in my very near future!!
Apple Cider Slushies
3 c. apple cider
1 lemon, juiced
1/2 tsp. ground cinnamon
Pour cider, lemon juice and cinnamon in a loaf pan, whisking to combine. Freeze for 45 minutes.
Remove the cider mixture from the freezer and use a fork to scrape the slush-like mixture, so it doesn’t turn into a giant ice cube. Once fully scraped and stirred, return it to the freezer for another 45 minutes.
Remove the cider mixture from the freezer once again, using a fork to scrape and stir it into a slush-like consistency. The consistency should be like shaved ice. If it’s not frozen enough for your tastes, pop it back in the freezer for another 45 minutes. Otherwise, spoon into glasses and serve.