Marathon running is often celebrated for its physical benefits, but did you know it can also be a transformative tool for mental and emotional growth?
In this blog post, we’ll explore the neuroscience behind how endurance running impacts the brain, facilitating memory reframing and emotional resilience.
If you’re seeking innovative ways to boost your mindset, marathon running may hold the key to unlocking new levels of cognitive and emotional health.
The Science of Marathon Running and Brain Health
Hippocampal Neurogenesis: Marathon running stimulates the growth of new neurons in the hippocampus, the brain’s center for memory and learning.
This process, known as hippocampal neurogenesis, is crucial for maintaining cognitive adaptability and emotional regulation. The dentate gyrus within the hippocampus is one of only two places where adult neurogenesis takes place. Exercise augments this ability.
Neuroplasticity Explained: Neuroplasticity is the brain’s ability to reorganize itself by forming new neural connections.
Neural connection strength and sustainability is modulated by now well-known chemicals: dopamine, serotonin, and noradrenaline. The release of these chemicals forms new connections and strengthens existing ones. Connections that go unstimulated wither and link into new connections that are being stimulated.
Sustained cardiovascular exercise, like running augments neurogenesis and neural connectivity. This has a powerful impact on how the brain accesses memories of past experience and uses them to adapts to new experiences. When we intentionally remember something, the neural connections containing it release serotonin. The serotonin strengthens the memory and, most importantly, allows the memory to be reframed.
How Serotonin Powers Memory Reframing
Increased Serotonin Release: Running a marathon boosts serotonin production, a key neurotransmitter that not only elevates mood but also enhances synaptic plasticity.
This increase plays a significant role in how memories are accessed and reshaped, making marathon running an effective form of self-therapy. Moderate to high intensity cardiovascular exercise helps the brain perform two things: neurogenesis and neuroplasticity. With more neurons and increased serotonin, its significantly easier for us to a) intentionally remember and b) to reconsider what we want those memories to mean.
Why This Matters: The elevated serotonin levels induced by long-distance running help transform how we view past experience in our mind’s eye and emotionally process them subconsciously.
The neuromodulator support – increased serotonin - enhances memory reconsolidation—the phase when memories become pliable and open to positive reframing. Running can be a powerful form of therapy; we can set off on an intentional workout that regulates and enhances our physical and mental health.
The Role of Brain Derived Neurotrophic Factor (BDNF) in Building Long-Term Resilience
BDNF’s Impact: Brain-Derived Neurotrophic Factor (BDNF) promotes the growth and survival of neurons, aiding neurogenesis and memory consolidation.
Increased cardiovascular exercise upregulates the production of BDNF in the brain. Like serotonin, BDNF ensures that new learning and memory reshaping are supported over time. Regular moderate to high intensity exercise is like long term therapy – it generates and sustains mental clarity and insight.
Neuroscientific Insight: Studies have shown that high levels of BDNF, supported by exercise, contribute to better learning and emotional resilience; See Knaepen et al. (2010) – Exercise and BDNF Levels: A Review: Neuroscience & Biobehavioral Reviews.
This review compiled evidence from multiple studies exploring the link between exercise and increased BDNF levels. It highlighted the consistency of findings showing that both acute and chronic exercise elevate BDNF production and suggested mechanisms involving muscle-brain crosstalk. The review underscored how different forms of exercise (e.g., aerobic, strength training) influence BDNF production and cognitive function, establishing exercise as a potential therapeutic strategy for neurodegenerative diseases.
This was confirmed in Erickson et al. (2011) – Exercise Training Increases Size of Hippocampus and Improves Memory: Proceedings of the National Academy of Sciences (PNAS). This landmark study involved older adults participating in a one-year aerobic exercise program. The findings showed that regular exercise increased the size of the anterior hippocampus, which was correlated with higher BDNF levels and improved spatial memory.
This combination of BDNF and serotonin is powerful for those who use running as a mindful practice to reshape how they process memories and stress.
Marathon Running as Intentional Self-Therapy
Setting the Intention
Transform running from just a physical activity to an act of therapy by setting intentions before each run. Focus on emotions or memories you’d like to process and reframe.
During Your Run
Use positive affirmations and visualize yourself letting go of negative emotions and strengthening positive ones. This practice enhances the brain’s neuroplasticity, supported by serotonin and BDNF, and helps embed new, healthier thought patterns. Relax and let your brain to do the work. Let your intentions shape the memory on your own. You can imagine yourself running above your memory, viewing and manipulating it from a third person perspective.
After Your Run
Take a few minutes post-run to reflect and solidify the positive shifts you’ve made. Journaling your thoughts can reinforce these new emotional connections and ensure lasting change.
Real-Life Application and Takeaway
Marathon running is more than just a test of physical strength; it’s a holistic practice that can profoundly impact your mental health and emotional resilience.
By harnessing the power of hippocampal neurogenesis, increased serotonin, and BDNF, you can actively reshape how you process your memories and experiences.
If you’re ready to integrate these strategies into your life and benefit from the therapeutic potential of marathon running, our high-performance mindset and therapy practice is here to guide you.
We specialize in blending cutting-edge neuroscience with practical therapeutic approaches to empower your mental health journey. Reach out to learn how our specialized approach can support your journey towards sustained high performance.