At first glance, running is simply running and the brain does not play a particularly important role. But this is certainly not the case. This physical activity has a direct impact on neuronal function.
Among the many effects that aerobic exercise has on the body, it is known to produce an increase in circulating BDNF (Brain Derived Neutrofic Factor), which promotes neurogenesis in the hypothalamus. And it seems that the intensity of the exercise has an impact on the level of circulating BDNF.
From a functional point of view, the brain needs very few things. It needs mainly oxygen and glucose, which it gets through the circulatory system, and from there B vitamins in minimal doses, essential fatty acids in small doses and some minerals that are already in the diet. It has an incredible capacity for processing information at relatively low energy cost. This does not mean that its consumption is low; on the contrary, it is the organ with the highest metabolic expenditure in the whole body. It accounts for 2% of body weight and consumes approximately 20% of total energy at rest. It also consumes energy continuously, even when sleeping. The high and constant supply of this energy represents a considerable effort that relies almost exclusively on glucose as an energy substrate.
Thus we have an organ such as the brain that has a high energy expenditure which makes it very sensitive to the lack of O2 and glucose which it uses almost exclusively as an energy resource and of which it has a very limited storage capacity in the organism. This is why an improvement at the cardiovascular, respiratory and metabolic level will have a positive effect on brain function. And running is an excellent activity for this.
Whether to this “physiological” benefit, that provides a structural support from which the global functioning of the brain develops, we add neuronal benefit that is produced by modifying certain characteristics of running to produce an enrichment of neurostimulation, we obtain a double benefit that could be considered as neurorunning.
Here are 10 ways to enrich neurostimulation in a running session
The richness of stimulation is greater in external environments and especially in natural environments of great beauty due to their emotional value.
- Uneven ground.
Running on uneven terrain of medium/high difficulty stimulates concentration, information analysis and decision-making. It promotes motor coordination.
Trail running brings together these first two forms of enrichment.
- Improvisation.
Improvise the route spontaneously without thinking about it beforehand. The only thing we need to know is the direction of starting and the time of the session.
It stimulates creativity.
- Object.
Carrying a tennis ball in your hands playing with it.
Stimulates perception and manual coordination.
- Expedition
Run for a place or space we have never passed through before. It is interesting to repeat this exercise every week because it increases in difficulty.
It stimulates creativity and memory.
- Retrorunning
Make inervals (can be 1/4 minutes) retrorunning /normal running
Stimulates neuroplasticity, coordination and perception.
- Running technique
Intervals by changing stride length. Normal stride and short/long stride.
Stimulates perception, concentration and motor coordination.
- Be careful where you step
Short intervals not stepping on stripes on the floor.
Stimulates concentration and decision making.
- “Fartlek” with friends.
Make intervals of intensity changes, spontaneously, without prior warning, without marked distances or times. It should be done in group.
High cardiovascular stimulation. Stimulates neuroplasticity by requiring some adaptation to surprise and novelty. Living with other people also stimulates the brain.
- Running, walking, running.
Intervals changing intensity. Walking should be at high intensity.
Stimulates adaptation to change.
- Philosophising.
Low-intensity activity thinking about a specific concept. For example, the difference between improvisation and spontaneity.
Stimulates cognitive skills.
In a week of 3 running sessions, 1 neurorunning session can be introduced. In each neurorunning session, you can introduce 1 or 2 of these forms.