Research from the University of Tsukuba in Japan indicates that even brief sessions of very slow running can significantly enhance mood and cognitive function. The study found that just 10 minutes of slow running activates key areas in the prefrontal cortex of the brain, which is responsible for executive function.
Running’s Positive Effects on Mental Health and Cognition
While many acknowledge the benefits of running, such as improved cardiovascular health and mental well-being, the thought of running long distances often deters individuals from participating. The new study sought to determine the minimum requirements for running to achieve these mental health benefits.
Historically, most research on the effects of exercise on the brain has focused on cycling, which allows for easier control of exercise intensity. This has left a gap in understanding the specific neurological effects of running. Previous findings from the same research group indicated that moderate-intensity running could lead to physical stress and discomfort, making it less accessible for those with lower fitness levels.
Using advanced tools like functional near-infrared spectroscopy (fNIRS), researchers aimed to examine how very slow running could enhance mood and cognitive control, while also assessing vertical head acceleration as a potential mechanical stimulus.
The study involved 24 healthy young adults who participated in a 10-minute session of very slow running on a treadmill at a low intensity, alongside a resting control session. Participants completed a Color-Word Stroop Test for executive function and a Two-Dimensional Mood Scale to assess mood levels before and after running.
Heart rate and exertion levels confirmed that the participants remained within a very light-intensity zone during the running session. Measurements taken five minutes post-exercise showed significant increases in blood flow to the left prefrontal cortex.
Findings revealed immediate psychological benefits; participants showed higher arousal and pleasure levels compared to their resting state. They also completed mental tasks more quickly following the slow run. The study noted that the positive effects on mood from very slow running were greater than those observed during equivalent intensity cycling exercises.
This research suggests that very slow running, typically at speeds between three to six kilometers per hour, could serve as a gentle exercise option that enhances mental health, particularly for older adults or those hesitant to engage in more strenuous workouts.
Future investigations will focus on long-term effects of this exercise on brain function, exploring whether consistent engagement in such low-effort running can produce lasting cognitive improvements. The current study did have limitations, including a small sample size and lack of control conditions such as walking, which were acknowledged by the authors.
Overall, the researchers concluded that even a single session of very slow running can elevate mood and improve executive function through increased activation in the prefrontal cortex.
