iRun because I cannot say no to a second slice of chocolate cake – Emily Shandruk , Vancouver, BC

iRun to stay fit and release those running endorphins – Liliana Plava , Calgary, AB

iRun because I want to qualify for Boston and raise money for charities near and dear to my heart – Christine Gracel , Calgary, AB

iRun because it makes me feel good, allows me to spend time with my friends and gives me a feeling of accomplishment – Helen Kolodziejzyk , Calgary, AB

iRun but not enough – Michael Shaw , New Westminister, BC

iRun because I never thought I would be able to – Gary Morris , Winnipeg, MB

iRun to challenge myself, physically and mentally – Kathleen Keenan , Brampton, ON

iRun because people around me inspire me – Pina Bevilacqua , Caledon, ON

iRun therefore I am – Duncan Walsh , Nottingham, UK

iRun because I live – Georges Schneller , Laval, QC

iRun to be free and enjoy our beautiful country – Cheryl Carter , Clearwater , BC

iRun for overall wellbeing – Trish McCourt , Halifax, NS

iRun because it makes me a better person, a better wife, a better mother and a better friend – Nathalie Joncas-Caissie , St-Antoine, NB

iRun because it makes me feel powerful – Carlene Paquette , Carp, ON

iRun because pecan pie, french fries and beer are chasing me – Teresa Sterling , Ottawa , ON

iRun because it’s in me – Michael Foley , Stittsville, ON

iRun because it reminds me that I am capable of so much more than I have done – James Sauve , Ottawa, ON

iRun for me – Kiza Francis , Ottawa,ON

iRun to prove to myself I can – Lesley McGougan , Brampton, ON

iRun because all the ladies are chasing my sexy runner’s body – Chris Baker , Etobicoke, ON

iRun because I can and I’m grateful – Terry SanCartier , Gatineau, QC

iRun because when I run I feel most alive – Meghan Lynch , Ottawa, ON

iRun to unleash my inner athlete – Adelle Densham , Avonmore, ON

iRun because it cleans up my life, because I drink more water, sleep better and eat healthier foods – Robin McIntyre , Ottawa, ON

iRun because of the peace and strength it brings me – Michelle Jordan , Ottawa, ON

iRun because I need it to soothe the soul, keep me in shape and for overall wellbeing – Beth Neil , Lombardy, ON

iRun because it is my tonic and my salvation – Georgia Ioannou , British Columbia

iRun for relaxation and to motivate my two sons – Keith Bradbury , Newfoundland

iRun because endorphins are free – Cassandra Chouinard , Ontario

iRun because somebody once told me I couldn�t – Heidi Abbey-Der , Saskatchewan

iRun because couch potatoes die young – Cathy Andrew , Ontario

iRun because it�s cheaper than therapy – Leah Boulter , Alberta

iRun because I like buying running clothes – Pamela Blaikie , Ontario

iRun slowly! – Jason Hoffman , Manitoba

iRun because it gives me freedom to relax my brain – Marie-Claude Gregoire , Nova Scotia

iRun because I learn more about who I am with every km – Steph Mansell , Quebec

iRun because iEat – Sherry Maligaspe , British Columbia

iRun and run, and run, and run, and nobody can stop me – Andrei Lucaciu , Ontario

iRun because the wall is meant to be broken – Jonathan Bird , Ontario

iRun because it has saved my life – John Marshall , Alberta

iRun for the challenge to go faster and farther – Steven Matejka , Alberta

iRun to my happy place and some days it�s very – Doreen May , Alberta

iRun because food tastes better afterwards – Patrick Houston , Alberta

iRun because I can�t dance – Mario Javier , Ontario

iRun so I don�t say never ever again – Linda Klaric , Manitoba

iRun because it makes me whole – Denis Ladouceur , Quebec

iRun because it gets my husband out there – Tricia LaLonde , Alberta

iRun away from the negative and towards the positive – Teri Lepard , Alberta

iRun because running is like breathing to – Stephanie McEvoy , Ontario

iRun because I love the solitude – Janene Tailleur , British Columbia

iRun for the moment when both feet are off the ground – Catherine Anderson , British Columbia

iRun to someday win the race – Lindy Dunlop , Yukon

iRun to stay ahead of the weight gain – Myra Abstreiter , Alberta

iRun because otherwise I�m grumpy – Alexandre Charest , Quebec

iRun because I get foot rubs afterward – Kate Howerton , British Columbia

iRun because iLoves my man – Beverly Huang , Alberta

iRun because not everyone can – Olivia Harvey , New Brunswick

iRun to get to know myself, my strength and my spirit – Lisa Groulx , Ontario

iRun whenever I feel the need to escape – Iona Hillis , Ontario

iRun because it�s like flying, only lower – Glenn Johnson , Ontario

iRun because it makes me feel powerful – Sarah Kallaghan , Alberta

iRun because I�ve lost 80 lbs and running has become fun – Cheryl Kelly , Ontario

iRun because there is no finish line – Claire Kilgour , Ontario

iRun so my daughters know that they can, too – Shelley Kirkpatrick , New Brunswick

iRun because it reminds me of how strong I can be – Monique Lavoie , Ontario

iRun because it�s a great way to see the world – Sherry Mahoney , British Columbia

iRun because my heart tells me to – William Martin , Manitoba

iRun to prove to them that iCan – Catherine Smith , Manitoba

iRun because it�s fun when it�s done – Sue Matte , Ontario

iRun because I am not as clumsy I thought I was – Hanna Baer , Quebec

iRun see where my feet will take me today – Megan Dolinskas , New York

iRun for the cool t-shirts! – Pina Bevilacqua , Ontario

iRun because I want to be a role model for our six kids – Catherine Empey , British Columbia

iRun to inspire my kids to try – Glen Johnston , Nunavut

iRun so I can eat ice cream – Sandy Bolan , Ontario

iRun because I want to live to be 100! – Colette DeJean , Ontario

iRun for health, iRun for life – Pat Cheung , British Columbia

iRun because it gives my day a boost of energy – Sara Campbell , Nova Scotia

iRun because it�s better than almost everything else – Nathan Carey , Ontario

iRun at 50 years old because at 43 I couldn�t – Peter Cicalo , Ontario

iRun iRun because it is my tonic and my salvation – Georgia Ioannou , British Columbia

iRun iRun for relaxation and to motivate my two sons – Keith Bradbury , Newfoundland

iRun iRun because endorphins are free – Cassandra Chouinard , Ontario

iRun iRun because somebody once told me I couldn't – Heidi Abbey-Der , Saskatchewan

iRun iRun because couch potatoes die young – Cathy Andrew , Ontario

iRun iRun because it's cheaper than therapy – Leah Boulter , Alberta

iRun iRun because I like buying running clothes – Pamela Blaikie , Ontario

iRun iRun slowly! – Jason Hoffman , Manitoba

iRun iRun because iEat – Sherry Maligaspe , British Columbia

iRun iRun because I learn more about who I am with every km – Steph Mansell , Quebec

iRun iRun because it gives me freedom to relax my brain – Marie-Claude Gregoire , Nova Scotia

iRun iRun at 50 years old because at 43 I couldn't – Peter Cicalo , Ontario

iRun iRun because it's better than almost everything else – Nathan Carey , Ontario

iRun iRun for my heart, so it runs for me! – Cathy Brzoza , British Columbia

iRun iRun to inspire my children! – Wendy Bowen , Manitoba

iRun iRun because it sure beats the bus – Robin Robbins , Alberta

iRun iRun for the challenge and to remember to fully live – Pascale Synnott , Qu�bec

iRun iRun to kickstart my day – Sharon Strueby , Saskatchewan

iRun iRun for me! – Judi Wearing , Saskatchewan

iRun iRun because it's a great stress release – Brooke McKenzie , Yukon

iRun iRun because i love to – Mirella Petriello , Ontario

iRun iRun because it helps me see things more clearly – Jennifer Pitts , Ontario

iRun iRun to eat – Maureen Tritscher , Alberta

iRun iRun to correct years of sedentary living! – Mike Scott , Ontario

iRun iRun away from the abyss – Charlene Thomas , Ontario

iRun iRun all the livelong day – Pierre Saint-Laurent , Qu�bec

iRun iRun to challenge my perceived limitations – Cassandra Williams , Ontario

iRun iRun to maintain a strong physical and mental state – Tammy Rainville , Ontario

iRun iRun so that I can live longer and stronger – Derek MacPhail , Ontario

iRun iRun to feel great – Kathryn Rachar , Saskatchewan

iRun iRun because I like to be healthy – Melanie Oickle , New Brunswick

iRun iRun to eat more, especially sweet potatoe fries – Joanna Skomra , Ontario

iRun iRun for the fresh air and adrenalin – Charlyn McGregor , Saskatchewan

iRun iRun for the individual pursuit – Robert Pelletier , New Brunswick

iRun iRun to satisfy the irresistible urge – Tim Nixon , British Columbia

iRun iRun because I love the sense of accomplishment – Amber Moase , Nova Scotia

iRun iRun to challenge my mind, body and soul – Sonia Mendes , Ontario

iRun iRun because walking is too slow – Barry Knapp , Ontario

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January 2009

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Mental Health for the Long Run

By Kate Chappell

The science is only just emerging, and it’s too early to prescribe exercise as treatment for mental illness, but we may soon have an answer to the question: is running good for your mind? And if so, why?

A good hard run can sweep your head of worries, solve a problem or perk up your mood. It’s especially true when winter’s dark, inhospitable days descend upon us. But despite its reputation as a coping tool, it’s still not completely clear why a run can generate positive feelings. Obviously, it makes sense that if you allow your body to sweat, to move free of inhibition and to work towards and achieve a goal, you will feel good about yourself. But the characteristically cautious medical and psychological community is still searching for definitive evidence that clearly and directly links running and mental health.

COULD RUNNING BECOME TREATMENT?

This search for a link is crucial for several reasons. Advocates are still working to overcome the stigma of mental illness, and funding is not as accessible as it is for other diseases.

If exercise and running come to be regarded as a supplemental form of treatment for mental illness, it could open up an entire new realm of more affordable and accessible treatment options. But it’s too early to prescribe a 10k run as a cure for mental illness, since there is still so much undiscovered about mental health and the treatment for illness. For now, exercise and running are considered insufficient as a sole treatment for most forms of mental illness.

Nevertheless, there are a handful of groundbreaking projects specifically related to running and mental health. The Ontario chapter of the Canadian Mental Health Association is embarking on research exploring how exercise relates to mental wellbeing. Also, the Mental Health Commission of Canada, considers running and exercise as one possible piece of the puzzle to overall health, although it’s not yet the organization’s official policy.

Eventually, it is conceivable that running and exercise could be widely regarded as a supplemental tool for dealing with anxiety and depression, in addition to conventional treatment such as pharmaceutical drugs or therapy.

CONNECTING THE BODY AND MIND

How does a good run impact on your mood? That’s one of the things Dr. Harry Prapavessis is delving into as he explores the complexities of the mind-body relationship. The University of Western Ontario professor has assumed the role of Director at the Exercise and Health Psychology Laboratory.

Opened about a year ago, the lab’s facilities allow researchers to study many aspects of how exercise impacts the body. This includes one recently-published pilot study that examined exercise as a potential treatment for depression.

“There is evidence out there that is starting to emerge that physical activity can be quite beneficial,” says Dr. Prapavessis. “This is important because we need to do this for the consumer because it is not enough to say ‘Just go and do exercise.’”

Exercise can be seen as an alternative strategy, he says, as “drugs are not the magical bullet for everybody.”

So far, several theories are circulating that could explain the link between improvedmood and exercise. “One of the things we must emphasize is that these theories haven’t been proven without a doubt,” says Dr. Prapavessis, who also runs or does another form of exercise several times a week.

But in the data-focused and cautious scientific realm, evidence is pointing to exercise as a benefit to people who suffer from mental illness, mainly anxiety and depression. Here’s what the theories look like so far: THE

PSYCHOLOGY OF RUNNING

• The Distraction Effect: According to Kari Ala-leppilampi, who is studying the effects of exercise on people suffering from anxiety and depression, exercise is a great form of distraction. It’s as simple as this: when you’re running, physical sensations, your surroundings and running partners usually occupy your mind, instead of your prevailing mood and feelings.

• The Social Interaction Hypothesis: Just talking to another runner might be enough to get you out of a negative frame of mind. Naturally, this only applies when you run with other people. But it can provide short-term relief. Ala-leppilampi works with a group of individuals suffering from severe, chronic mental illness. Part of their treatment involves a weekly run, and most of them show up consistently, he says. “They really just want to connect with other people. The focus is off them and suddenly they’re taking part in something.”

• Achieving a Running Goal = Self Confidence: Completing a run and achieving a goal can lead to an “efficacious” feeling, Dr. Prapavessis says. “You feel good, and that can be a rewarding thing in terms of confidence. If you do exercise, it could translate into feeling more confident,” he says, adding that your coping skills can increase as a result. In a recent study Dr. Prapavessis was part of, results showed that a group of people suffering from depression who participated in regular aerobic exercise reported better coping skills. This is explained by the fact that completing a task (exercise) can lead to increased confidence, and a sense of confidence can foster more skills for coping with depression.

THE PHYSIOLOGY

Maybe when you run, there’s an actual physiological benefit to your brain. Neurotransmitters, including dopamine and serotonin, are chemicals responsible for carrying messages to and fro in your body. They are responsible for regulating mood, and according to Dr. Prapavessis, there is some evidence that “people feel better when those neurotransmitters are acting at capacity.” This can contribute to stress reduction. Specifically, in a chronically stressed person, the renal gland produces too much cortisol. Exercise can reduce cortisol levels, the doctor says.

Ala-leppilampi says this is the thermogenic hypothesis, which suggests that as the body warms up, increased blood flow helps transmit more of the mood-boosting chemicals around your body. These include endorphins, which are well-known as the chemicals responsible for that “runner’s high” everyone talks about. Sidebar: Wayne Cho quit his job, sold his car and emptied his savings account to run across the country and erase the stigma associated with anxiety and depression.