Running and Mental Health for Girls
The first virtual London Marathon took place on 4 October 2020 and, I don’t know about you, but I found it really inspiring! No crowds lining the streets, no other runners to jostle with or buddy up with but runners all over the world showed grit and determination and finished the 26.2 miles.
During the global pandemic when gyms and sports centres were closed down, thousands of people turned to running to stay mentally and physically fit. In fact, London newspaper The Evening Standard reported that 858,000 people downloaded Public Health England’s ‘Couch to 5K’ app between March and June when the UK was in peak lockdown which is a staggering 92% increase on the same time last year! As the name suggests, the app aims to transform you from a ‘couch potato’ to a 5K runner within several weeks and it works! (When I took up running, I downloaded a version of the app and it really helped me.)
Running and mental health
Running is one of the most accessible forms of exercise; you don’t need any kit other than a decent pair of trainers and you can go out running at any time, but the benefits are great in number. Not only do you become physically fitter, but your mental well-being improves too with runners reporting feeling calmer and relaxed, less anxious and for some, donning the trainers can help them deal with symptoms of depression.
Hannah-Curlita was a regular gym attendee before lockdown and when her gym closed, she knew she had to do something else. She had only ever run on a treadmill but in lockdown, embraced running outside, tracking her progress with her Fitbit.
When asked whether running helped with her mental health in lockdown, Hannah-Curlita is emphatic: “1000% exercise is definitely needed for my mental health.” Even though the gyms have reopened, she’s still running outside about once a week – reaping the benefits of running in the fresh air and not just on a treadmill.
But how about running and children?
We are Girls in Sport’s interest was piqued when we read about ‘Girls on the Run’ which was started in the US in 1996 by Molly Barker. When Molly was around 11, she started to feel as though she wasn’t ‘good enough’, suffering from real confidence issues. Combining those memories with her love of running (she’s a multiple Iron Man competitor), she set up ‘Girls on the Run’ to help 3rd-5th grade (8-10 years old) girls with both their physical and mental well-being.
Girls on the Run parent coach Belinda with L-R Alice and Zoe. Their testimonials are at the end of the blog.
The scheme is run after school across the States with parent coaches who receive training themselves on how to deliver the curriculum. The girls do run - they actually train to run a Girls on the Run private 5k - but as Belinda Morrison, an ex- parent coach in Pennsylvania tells me, at the same time the training sessions focus on positivity, life lessons and building girls’ self-esteem. “We do cover elements of physical well-being such as eating healthily and why getting fitter is good for you but running is the vehicle to help girls achieve better mental health.
Running keeps you warm! Girls on the Run in Pennsylvania, USA
And this is echoed by Olympian Jenny Meadows, director of ‘Totally Runable’, a running programme which works with predominantly girls in schools around the UK. ‘Totally Runable’ was established by 200m Olympic sprinter Emily Freeman and her lawyer friend Natalie Jackson. Natalie admits that she was never really sporty but she discovered running when she unexpectedly gained a place in the London Marathon a few years ago. You don’t turn down a place in the London Marathon unless you absolutely have to, so she started training and completed the distance! She became fitter and marvelled at what amazing things women can achieve.
Emily had been great at running as a child, of course, but had lacked confidence. Her sporting prowess gave her confidence, propelling her forward to international success. Emily knew about the positive effect sport could have on girls and in particular on their confidence and she and Natalie joined forces to create this running programme.
Totally Runable’s Nat in action
The six-week courses consist of girls being trained away from boys. The girls are asked to rate their confidence in week one to achieve, simply, moving for 10/15 minutes (dependent on age) and then again in week five when they repeat the task. The difference in confidence levels can be huge even though throughout the six weeks, the girls are dreading repeating the task!
Totally Runable also spends time with the boys, educating them on the facts that girls might want to play football - which always surprises them! – and that girls don’t have such an easy time of it when it comes to exercise and sport. Teachers are also educated on these issues and in the language that they use around girls and boys, for example, “Can I have a strong boy to carry this for me?” and “Can a sensible girl take this …”. This language has been used for decades, if not centuries and it’s these types of stereotypes that Totally Runable is trying to break down.
What we love about these programmes is that they are incorporating exercise with mental health and demonstrating to girls of a young age that the two go hand in hand. Do you know of any similar programmes in your country or local area? We’d love to give them a shout out if you do! And if this post inspires you to go running or return to running, let us know too.
For Girls on the Run information, click here. Also accessible via social media.
For Totally Runable, click here. Also accessible via social media.
Testimonials of the running programmes
Here are some testimonials for you to read of both programmes.
How did Girls on the Run make you feel about yourself and about running/ physical exercise?
After taking part in Girls on the Run for 3 years, I noticed a significant change in my confidence. I had always enjoyed sports but never thought I was very good, being part of that team made me realise how I can excel at anything if I work at it. More importantly, I learned so much that has shaped me as a young woman. The life lessons that were incorporated into the training were so relevant to my life, and gave me advice and skills that have helped me in countless situations.
Did it change your ideas around exercise?
Girls on the Run absolutely changed my ideas on exercise. Taking part in the training gave me a clear insight on how anything is possible if you put in the effort. At the first practice (I was seven) I looked around at all the girls, most of which were older and taller, and thought that there was no way I would be able to run a 5K. But ten weeks later not only did I run it, but I felt assured that I could run it . The mental aspect is just as important as the physical, and showing up to that race with that confidence was from the dedication my team and coaches put into building me up.
What would you say to girls who might be considering trying running, Girls on the Run or similar campaigns?
I would highly encourage girls to take part in a program like Girls on the Run, even if you don’t see yourself as a runner or even like running. Being part of a team like that was an incredible experience and so beneficial for me. Crossing that finish line with the lessons I had learned and the teammates I met was a beyond amazing experience.
Alice
How did Girls on the Run make you feel about yourself and about running/ physical exercise?
It made me feel accomplished and I was glad to be able to do it with friends. You felt like you were part of a team. I don’t usually like running but since we were doing it altogether it was OK and all the coaches were very supportive of everyone’s laps or time.
What would you say to girls who might be considering trying running, Girls on the Run or similar campaigns?
I would say if you like running then definitely go out for it because it is really fun to do with friends, but if you really dislike running but you still want to be with friends then I would say it is worth it.
Zoe
“I loved everything about it. Even the running!” – Totally Runable programme attendee
“Totally Runable holiday camps are a fantastic way for girls to develop their sports’ skills and a belief that with a positive mindset, they can achieve anything!” - Maria, mum to Isobel, aged 7