5 Reasons to Run for Mental Wellness
Written by Kristi Yeh, LMFT
When I first became a parent, it was difficult to figure out how to rework my exercise routine with a new baby. It wasn’t as easy to go to an exercise class or for a swim, but I was able to get out for countless walks. I was lucky to live near the beach, so I could strap my daughter into the baby carrier while watching the surfers and having my hands free to hold that all-important latte.
Physical self-care is the foundation of any self-care routine, as it includes essentials such as exercising regularly, eating a balanced diet, and prioritizing sleep. I recently got to interview Kjersti Nelson, a Licensed Marriage and Family Therapist and Certified Run Coach. I’m excited to tap into her expertise, and learn more about the benefits of incorporating running into your physical self-care routine.
What role does running play in your self-care practice as a mother?
Running provides a lot for me as a mother. It’s my “me-time.” I feel more patient, relaxed and calm with my kids after I run. I can keep up with my kids--which deepens our relationship, and also helps me keep them safe (like when they’ve aimlessly ran off at the park). It’s also nice to feel like I’m being a healthy role-model. Lastly, it may seem counterintuitive, but it energizes me, and as you know, you need a lot of energy to keep pace with little kids!
How do you find time to run while also parenting young children?
With my first child I really struggled to find the time. She didn’t sit in the stroller easily, I didn’t belong to a gym, nor did I have a babysitter or even family around to watch her on occasion. So I committed to running in the early morning once a week, and on the weekends. Anything else was just a bonus. By the time my second child came around I wised-up and joined my local branch of the YMCA and would regularly use the daycare while I ran most days on the treadmill. This was the best thing I did for myself during that time. Both my second and third children were great stroller riders, so they also accompanied me once or twice a week from about 6-months to 2 years. Ultimately, I’ve used a combination of YMCA daycare, babysitter, strollers, and free-time to make it work. It’s important to me, so I find the time.
What do you think about running with children versus by yourself?
I very much prefer to run by myself. Shhhh… don’t tell my kids! When it comes to stroller running, I find it hard to relax into the run, and I spend a lot of time keeping the kids entertained and content. That being said, I’d rather do a stroller run than no run at all, and I definitely know moms that prefer stroller runs.
I’ve discovered that every stage of childhood accompanies me differently on my runs, and sometimes I really enjoy their company. It was such a neat experience recently when my 7-year old rode her bike alongside me for 9-miles. She was so proud of herself, and chatted happily the whole ride. Since then I’ve started inviting her once a week to join me for a “long ride”.
What are the biggest barriers for parents who want to develop a regular running or walking routine?
The biggest barrier I hear about from parents is finding the time and having adequate support to run regularly. If you don’t have a supportive partner or other supportive people in your life it can be hard to commit to the routine.
How do you coach clients to help them find the time and support to run or walk regularly?
I encourage clients to brainstorm unique solutions. For me, rather than giving up family time on the weekends it made more sense to get my runs in during the week on a treadmill while my kids could attend daycare. Other unique solutions might be doing a child-care swap with a friend, or exercising during your lunch break. The key is to find a time you can go, and commit to it.
How have you incorporated running and walking into your therapy practice?
I don’t have an office! That means when I work with clients we are out walking, running, or hiking. Talk therapy is still talk therapy, we are just now moving while we talk. This has a lot of great benefits to it like the literal forward trajectory. Every session ends with that feeling of accomplishment. And I don’t know anything that is a better metaphor for life than running, and that becomes ever more apparent when practicing therapy while running. You can learn more about my perspective and how I work on my website.
What are the top reasons you think parents should include running or walking into their self-care routine?
Parent runners commonly report they feel like better parents after they run. They have more energy, they are more patient, less reactive, and more present. It’s like the common phrase, when you feel better you do better.
There is no better confidence as a parent, than being able to keep up! Running is empowering as a parent, and it helps you enjoy all the physicality of caring for young children. Before I became a parent I never realized how much I would sweat just trying to keep up with my kids. Let’s just say, I’m sweaty all the time!
Running is “me-time.” No matter how much you love parenting, every parent needs a break. Running not only gives you time to be alone with your thoughts, out in nature, meditating, connecting with friends, listening to music, podcasts, or books, but it also gives you the mental and physical boost you need to replenish yourself. It’s a great tool for keeping parental burnout at bay.
You’ll be an amazing role-model. The best parenting strategy is to literally walk-the-walk, or should I say, run-the-run!
Running also improves your mental health by reducing symptoms of depression, anxiety, and stress. Running boosts self-esteem, improves self-efficacy, clears “brain-fog”, inspires creative thinking, and improves memory.
What if you only like to walk, will you still see benefits?
Yes! Movement of any kind has therapeutic benefits to both body and mind. I learned from Kelly McGonigal, Ph.D., author of The Joy of Movement, that it only takes three minutes of movement to shift an emotional state.
That being said, I do believe that running, and higher intensity cardio exercise, does impact the brain differently. I liken it to baking bread. You have all of the ingredients: flour, salt, water, yeast. If all you do is mix the ingredients and leave it out it will rise, but it’s when you add heat that it transforms into bread. Quite literally, when you exercise you are adjusting your neural chemistry.
Whether it’s running, walking, dancing, or any other movement, the research is clear--it will help you access the parts of yourself that you value as a parent. When you are calmer and more energized, you are able to keep up with your kids and build an even stronger connection. I hope Parent Self-Care’s interview with Kjersti Nelson inspires you to prioritize physical self-care on a consistent basis.
Kjersti Nelson is a licensed Marriage and Family Therapist and certified Long Distance Run Coach (NAASFP). She uses running as a platform and treatment technique for talk-therapy, offers wellness-based run groups for women and moms of young children, offers mindful-running coaching for people interested in adjusting their lifestyle through a run-routine, and offers run-coaching 5k-marathon. She is a race director, author, and mom of three children under the age of 7 + 1 fur baby.
Book - Running for Mental Health: A How-To Guide by Kjersti Nelson, LMFT
Event - Happy Joy Run on July 4, 2020 (virtual run)
Website - Kjersti Nelson Running + Therapy
Instagram - @kjersti_running_therapy
