If you’ve gotten to this point you’re probably currently weighing the pros and cons of running a half marathon. Is the physical pain and/ or discomfort worth it, along with the possibility of getting injured? Would it be better to lie on the couch and veg out in front of the television after coming home—instead of dedicating at least 4 days a week to training? Is the cost of admission, which can be pretty expensive, something you should devote your paycheck to? These are all valuable questions and concerns that will be addressed. Ultimately though the benefits do outweigh the negatives. These benefits include—but are not limited to—feeling accomplished after the event, increasing your physical and mental strength, providing an outlet for negative emotions, serving as an incentive to get outside, and connecting individuals to a like-minded support group.
1. After the race there is an immense feeling of accomplishment.
After training for the recommended 12 weeks (if it’s your first time running a half marathon) one can’t help but feel proud that they accomplished something that is difficult, took up a considerable amount of time, and that many people are not able to do. It is an accomplishment that is valuable since it’s something that no one can take away from you. You trained for it, and you benefited from your hard work. It’s all a result of your efforts.
2. Running a half marathon has both physical and mental benefits
There have been a myriad of studies that have demonstrated that running has an effect on a better state of physical and mental health in study participants. What this means is that researchers have been able to show that running does have a positive impact on the health of individuals. For example, there was a 2012 experiment carried out by the Journal of Adolescent Health on the benefits of running every weekday for 30 minutes in the morning. They found that test subjects, rather than the control group, experienced, “[An improvement in] subjective sleep quality, mood, and concentration; . . . sleepiness during the day decreased” (Kalak, et al. 2012). This experiment did focus on the effects running had among adolescents, but similar benefits have been noticed in other studies and reviews (Uchida, et al. 2012).
Another study focused on the effects that aerobic exercise had on individuals with mild to moderate Major Depressive Disorder. They found that, “Aerobic exercise at a dose consistent with public health recommendations is an effective treatment for MDD of mild to moderate severity” (Shephard 2006). This study is interesting because it supports the claim that running positively impacts mental health. In the future this could lead to more inventive ways toward treating mental illness that don’t solely rely on pharmaceuticals.
In my personal life I have noticed the positive effects of running as well. For one, when you experience a runner’s high it is amazing. It feels like everything is right in the world for that moment—and I am able to just be there to enjoy it. I have also noticed that when I am running consistently I am in much better shape, and have more self confidence. I feel at home in my body, as well as stronger.
3. Training helps to relieve negative feelings and emotions
Americans today are living increasingly stressful lives. “Survey findings show that Americans spend much of their time engaged in sedentary activities. . . . On average, adults report that they spend 3.9 hours a day watching TV, 3.7 hours a day going online, and 3.4 hours a day sitting at a desk. . . . Many report turning to these activities to manage their stress. Yet people who engage in these activities to manage stress are less likely to say that the technique is effective, compared with those who engage in more physically active stress management strategies” (N.D. 2014). These statistics demonstrate that while many people turn to sedentary activities to cope with stress, these activities are not as beneficial at relieving stress as physically active strategies.
Running is a healthy way to relieve stress and anxiety. This is a much more beneficial approach to cope with the struggles of existence than smoking, drinking, spending time scrolling mindlessly through Facebook, or watching TV. It’s comforting to be able to go for a run when you are having a bad day. You feel better when you come home and have got some exercise in, which helps you to feel like you did something productive!
For me running is a way to have some sense of control over my life—even on the worst of days. When I am not able to control external factors such as deadlines and other stressors, it is nice to have a positive outlet that allows me to let out my frustrations.
4. Running can Serve as an Incentive to go Outside
In the modern day of Netflix and other technologies, many people are spending an increased amount of time in their homes—instead of outside. While it isn’t bad to spend some time inside, in excess it can lead to various problems.
One of these problems is vitamin D deficiency. A 2011–2012 study demonstrated, “Of the 4962 participants interviewed in this study by NHANES [a program designed to study and assess the health and nutritional status of adults and children in the United States] 2011–2012, 1981 (39.92%) were vitamin D deficient (serum levels less than 50 nmol/L)” (Parva, et al. 2018). Vitamin D is an essential nutrient that helps maintain various bodily functions. It is obtained through proper nutrition and absorption through the skin. (Hence why going outside can help combat vitamin D deficiency.)
Training outside gives you the ability to soak up some vitamin D, and maintain healthy levels. It also allows you to see new places and experience the peace of mind that comes from running in nature.
5. The running community is a very supportive
The majority of races I have run have been jam-packed with very nice people, in both the actual race and on the sidelines. Usually if you look nervous someone will come talk to you and help you to calm down a bit. And when you finish everyone cheers for you! It’s so nice to see complete strangers cheering you on as you cross the finish line. It’s validating and makes you feel good.
Why might you avoid running?
Now I will address the negative aspects of running. Yes running injuries are the WORST. They can put you out of commission for months, and leave you feeling worse than when you started. Fortunately most are caused by preventable problems: issues with shoes, overuse, not doing strengthening exercises, not stretching, not maintaining a proper diet.
Although it may seem like the end of the world, I promise that it isn’t. What’s actually good about injuries is that they give you the opportunity to fix what you are doing wrong, and make you stronger for it. I have had personal experience with this. While training for my first half marathon I started experiencing pretty bad pain in my right knee. I came to realize that this was caused by weakness in my hips. Now that I have started strengthening my hips, the pain has gone away!
Another common issue with running a half marathon is the cost. It can range from twenty dollars to hundreds of dollars, depending on the location, how well known the race is, what is included in the race package, etc. Another thing to be aware of is that oftentimes the price of the race is raised the closer it gets to race day. To forgo from having to pay extra, it is best to search for races that are best suited for your needs, and purchase a race voucher a couple of months in advance.
Though the price may still be high, it is still relatively cheap compared to the cost of other methods of working out that require more equipment and include high gym costs. To run you really only need a good pair of shoes, the outdoors, and yourself.
In conclusion…
At the end of the day all we have is our bodies, so it is important to take care of them as best we can—and that is possible through running.
Works Cited
Kalak, Nadeem, et al. “Daily Morning Running for 3 Weeks Improved Sleep and Psychological Functioning in Healthy Adolescents Compared With Controls.” Journal of Adolescent Health, vol. 51, no. 6, 2012, pp. 615–622., doi:10.1016/j.jadohealth.2012.02.020. 20 April 2020.
(n.d.). Retrieved from https://www.apa.org/news/press/releases/stress/2013/exercise. 7 May 2020.
Parva, Naveen R, et al. “Prevalence of Vitamin D Deficiency and Associated Risk Factors in the US Population (2011-2012).” Cureus, May 2018, doi:10.7759/cureus.2741. 20 April 2020.
Shephard, R.j. “Exercise Treatment for Depression: Efficacy and Dose Response.” Yearbook of Sports Medicine, vol. 2006, 2006, pp. 242–244., doi:10.1016/s0162-0908(08)70416-1. 20 April 2020.
Uchida, Sunao, et al. “Exercise Effects on Sleep Physiology.” Frontiers in Neurology, vol. 3, 2012, doi:10.3389/fneur.2012.00048. 20 April 2020.
Caitlin Runs a Half Marathon 