You stopped at last time.
The story in four panels
How 10 minutes of running changes the brain
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1The problem
A tired person with a lowered head beside an almost empty battery My head always feels foggy…
Often it's the brain that tires before the body. Memory and mood sink together.
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2How it works
A sprout growing from the top of a brain Enter brain fertilizer!
Running wakes up BDNF, the "brain fertilizer" that grows and connects brain cells.
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3What to do
A person running lightly with motion lines No need to run fast
At a talking pace, like slow jogging, starting with 10 minutes is plenty.
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4The change
A brain with an even wave and a slowly beating heart My head feels clear!
Run steadily and learning and memory sharpen, and stress shakes you less.
“There’s a substance in the brain that doesn’t increase unless you run”
Walk through a park or along the Han River these days and you’ll notice far more people running in their running shoes. It isn’t just to lose weight or build stamina. Lately there’s been steady talk that running is closely tied to brain health, and in particular to a substance called BDNF.
BDNF stands for brain-derived neurotrophic factor, a protein that helps brain cells grow and connect with one another. Enough of it is known to keep memory, focus and emotional regulation running smoothly. The problem is that its levels naturally fall as we age and the less we move our bodies.
Kian84, well known in Korea as a comedian and webtoon artist, said in a media interview that his condition improved greatly after he started running while struggling with panic disorder. The gist was that things might have gotten worse if he hadn’t run, and it’s often cited as an example of the link between running and the state of the brain.
“While you run, the brain rebuilds itself”
BDNF: what is it, exactly?
BDNF works like fertilizer in the brain. It helps new brain cells grow and helps existing cells connect through synapses. The denser these connections, the better learning and memory become, and the higher your resistance to stress is known to be.
Conversely, there are concerns that a lack of BDNF can deepen depression and lethargy and, with age, lead to memory loss or cognitive decline. That’s why people looking after their brain health are paying attention to natural ways to raise BDNF, and the method mentioned before medicine or supplements is aerobic exercise, and running in particular.
Why running, of all things, wakes up BDNF
Walking and stretching are of course good for the body, but the consensus is that aerobic exercise that raises your heart rate to a certain level stimulates BDNF release more reliably. As you use your muscles while running, blood flow speeds up, and in the process the supply of blood and oxygen to the brain increases too. When this stimulation repeats, the brain is said to respond by making its own nerve cells sturdier.
Various sources on dementia prevention also say the preventive effect is greater when you combine exercise that raises your heart rate rather than simply walking. Some explain that the effect doubles when you add ways of using body and mind together, such as listening to an audiobook while running or changing your route. In the end, many sources commonly stress that consistency is the key.
It’s fine if you can’t run fast: slow jogging
Many people know running is good, but when they actually try, they get breathless and worry about their knees. For them, an alternative that has recently emerged is slow jogging. You run at a pace where you can comfortably chat with the person next to you or hum a song, just slightly faster than walking.
In one case that was shared, even a fit flight attendant pushed too hard preparing for a half marathon and ended up quitting because of the strain on their body. The point is that giving your body time to adapt matters far more than being greedy about distance or speed from the start. Slow jogging is a low-pressure starting point, especially for people starting to run for the first time or returning to it after a long break.
Running: start like this, today
The first thing to do is get running shoes that fit your feet. Running hard in your everyday sneakers can strain your knees or ankles, so it’s better to start with at least one pair of cushioned running shoes. For clothes, anything not too thick and easy to move in is enough.
At first, I recommend starting with 5 to 10 minutes of alternating walking and light running. If you’re so out of breath that talking is hard, slow down, and keep to a pace at which you can comfortably talk with someone beside you. By mixing walking and running like this and gradually increasing your running time, you can build a running habit without straining your body.
As for frequency, starting at about two or three times a week and increasing as you see your body adapt is a safe approach. Light stretching before and after running reduces the risk of injury, and it’s good to drink enough water afterward. Above all, the secret to running for the long haul is not being greedy about distance or records from the start, and simply building the habit of getting outside and moving.
Better together: why running became a culture
These days you often see running crews jogging in groups along the Han River or around university neighborhoods. Running alone easily ends after three days, but when there are people to run with, the habit forms naturally, like keeping a promise. Running’s popularity seems to be going beyond a mere exercise trend and settling in as a lifestyle culture.
You don’t need to join a crew from the start. Simply choosing a nearby park and going out on set days at a set time is enough to build the habit. Whether it’s for your brain or your stamina, I hope you’ll remember that what matters isn’t a grand plan but the small act of putting on your shoes and heading out today.
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