A recent review of controlled studies looking at the effect of exercise on clinically depressed adults showed that exercise has a small benefit in relieving symptoms of depression with clinically diagnosed depression in the short term. The effect did not last beyond the duration of the exercise program.
The number and quality of the studies available to analyze were disappointing with only 3 high quality studies cited in the article. With only 3 trials it was impossible to look at the effect of different types of exercise or at the duration of exercise intervention.
The authors conclude that at this time exercise shouldn't be the only intervention "prescribed" for a patient with clinical depression. Large, high quality trials, with long term follow-up are needed to determine whether exercise has an important antidepressant effect.
Krough J, Nordentoft M, Sterne J, Lawlor D. The Effect of Exercise in Clinically Depressed Adults: Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Clin Psychiatry Apr 2011 529-538.
Sunday, May 22, 2011
Wednesday, May 11, 2011
Friday, March 11, 2011
Running Form
I realize this isn't theoretically a psychological topic, but if it gives you more confidence to run than it really is. I attended a running clinic last evening and I found the information simple in lecture form. I then went home and ran trying to concentrate on the four things I learned: Posture, mid-foot, cadence, and lean. Not so simple when you are in motion. My best advice is work on one at a time and hopefully soon they will become habit. For me, having the information gives me more goals to strive for and makes me want to run.
www.newbalance.com/performance/running/good-form-running
Saturday, February 5, 2011
Running as Therapy by Sachs
My new interesting read:
Now in paperback, "Running as Therapy: An Integrated Approach" examines both the psychology of running and the use of running as a mode of psychotherapy. Sixteen authors, including psychologists, psychiatrists and professors of physical education, provide research and clinical examples to show what can and cannot be expected of running as therapy. This book addresses running as therapy in an organized, systematic and thorough fashion. The authors outline specific programmes that can be prescribed and discuss how different approaches can be applied to different groups (such as women or children) and different problems (like depression and anxiety). The book is directed to practitioners who want to know why, how and when to use this therapeutic technique and to researchers who want to know how the effectiveness of the therapy has been measured and what results have been obtained. It is written so as to be accessible to the many men and women who run for health and pleasure. The authors also explore important topics in the psychology of running, of interest to runners and therapists alike: addiction to running, the personality of the runner, the "runner's high", and cognitive strategies used during running. The book is a state-of-the-art presentation of what running can do to alleviate psychological distress and remove troublesome symptoms such as headaches and fatigue. It presents a form of therapy that, if guided by professional help, can be an effective and inexpensive alternative to analysis or drugs.
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Now in paperback, "Running as Therapy: An Integrated Approach" examines both the psychology of running and the use of running as a mode of psychotherapy. Sixteen authors, including psychologists, psychiatrists and professors of physical education, provide research and clinical examples to show what can and cannot be expected of running as therapy. This book addresses running as therapy in an organized, systematic and thorough fashion. The authors outline specific programmes that can be prescribed and discuss how different approaches can be applied to different groups (such as women or children) and different problems (like depression and anxiety). The book is directed to practitioners who want to know why, how and when to use this therapeutic technique and to researchers who want to know how the effectiveness of the therapy has been measured and what results have been obtained. It is written so as to be accessible to the many men and women who run for health and pleasure. The authors also explore important topics in the psychology of running, of interest to runners and therapists alike: addiction to running, the personality of the runner, the "runner's high", and cognitive strategies used during running. The book is a state-of-the-art presentation of what running can do to alleviate psychological distress and remove troublesome symptoms such as headaches and fatigue. It presents a form of therapy that, if guided by professional help, can be an effective and inexpensive alternative to analysis or drugs.
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Wednesday, December 29, 2010
Mental Toughness- Interview with Sports Psychologist Robert Weinberg
Mental toughness is being able to perform up to your ability. Dr. Weinberg lists 4 pillars of mental toughness.
1. Pressure- Being able to cope with adversity. Embracing the pressure. Having a "bring it on" attitude.
2. Motivation- Having a desire to perform. Persistance in what you are doing. Getting back up if you are knocked down. Goal setting is crucial. Goal setters are typically high in motivation. Setting long and short term goals is important.
3. Belief in Self- "I can do it."
4. Focus/concentration- Being totally focused on what you are doing. Being able to deal with distractions both in the sport and in your personal life.
Tuesday, December 21, 2010
I Love My Treadmill
I really do love my treadmill. I've heard it called the dreadmill and many runners say how boring it is to run on the treadmill, but I prefer to be on the treadmill over outside most of the time. I trained for my first half-marathon on a treadmill and felt I was ready even though I only ran outside for a few weeks prior to the race. So what are the pros of running on a treadmill?
Safety
Running on the road, in the dark, or on snow/ice obviously can be dangerous. I know a runner who was hit and killed by a truck 1 year ago who only lived a few minutes from me and ran on the same bike path that I use. I drive by where she was hit and it is scary. I used to run in upstate NY in the snow but I've sprained my ankle once and it took months to get back to normal. I will also admit that in the summer when the humidity is oppressive I prefer the treadmill in the cool basement. (I know I'm kind of wimpy.)
Injury Prevention/Rehab
Today's treadmills are awesome on your knees. I rehabed on my treadmill after a knee injury. The pounding on pavement run after run can take its toll.
Speed Workouts and Hills
The treadmill really can improve speed and hill workouts. I'm not experienced enough to tell how fast I'm really going outside but on the treadmill I program the speed. The same is true of hills, I can program the incline and make it last as long as I want.
Boredom
All running can be boring and that is why people use distraction. On the treadmill I feel I have more options and have done up to 12 miles on one. I watch movies, old television shows, listen to music, etc. There are many more options on the treadmill than outside. I do enjoy outdoor scenery also but after a few miles a tree is a tree.
Other benefits
All your needs are nearby. Limitless water and energy gels, etc. I've been on a long run outside and miscalculated my water and energy needs. The last few miles were torture. Another benefit is having a bathroom (instead of a bush) nearby.
No Excuses
Before I owned a treadmill I skipped runs due to the weather. It's too hot, too cold, too snowy, too rainy, blah, blah blah. But now I have no excuses (ok almost none ;) )
Monday, December 13, 2010
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