The Amazing Changes Running Brings to Your Brain: The Science-Backed Power of Running

 The Amazing Changes Running Brings to Your Brain: The Science-Backed Power of Running

Did you know that the running boom sweeping across South Korea isn't just a passing trend? The insights shared by Professor Jung Se-hee from Seoul National University, drawing from her 23 years of running experience and expertise as a brain rehabilitation specialist, are truly remarkable. Let's explore the scientific evidence behind how running transforms our brains and why we need to run "until we're out of breath."

The Brain is an Organ Too: Why It Needs to Stay Healthy

When most people hear "brain improvement," they think of higher IQ scores. But the brain health that Professor Jung discusses is much more fundamental. The brain is an organ in our body, and maintaining its proper function throughout our lifetime is what true brain health means.

For growing children, the brain needs to develop properly. For adults, cognitive functions must be maintained. For the elderly, it's crucial to avoid dementia and preserve normal brain function. This is where Professor Jung feels the most regret when treating young stroke patients. As she puts it, "If those patients had just paid a little attention when they were healthy, the results would have been 100 times better than now." This highlights the critical importance of prevention.

Overturning 1960s Dogma: New Brain Cells Can Actually Grow

Until the 1960s, it was scientific dogma that no new nerve cells could be generated in the brain after birth. But everything changed in 1998 when scientists discovered that new neurons are indeed created in the human brain. Even more surprisingly, new nerve cells continue to be produced in the brains of older adults.

This neurogenesis is the most fundamental mechanism for maintaining brain plasticity and improving function. These newly generated neurons integrate into existing neural circuits, forming branches and creating networks that enable brain functions. It's like having a complex network of airline routes operating inside our brains, connecting the entire world.

The Crucial Discovery: Only Exercise Promotes Neurogenesis

So what conditions promote active neurogenesis? Researchers conducted "enriched environment" experiments with mice. They placed multiple mice in large cages with toys, running wheels, and varied food options.

The results were astounding. Among all the enrichment factors,only the running wheel (exercise)promoted neurogenesis. Other conditions showed no significant effects. Only the mice that had access to running wheels showed dramatically increased new neuron production in the hippocampus, along with elevated brain-derived neurotrophic factor (BDNF).

Even more remarkable were the functional changes. The running mice performed significantly better on learning and memory tasks like water maze navigation. In other words, their actual brain function had improved.

The Brain: An Energy Monster and the Importance of Blood Vessels and Mitochondria

The brain weighs less than 1/50th of our body weight but consumes more than 1/5th of our total energy—it's an energy monster. Yet the brain has no space to store energy, so it must receive real-time energy supply through blood vessels.

Every time neurons work, they immediately signal to nearby blood vessels: "I'm about to work, please dilate and send more energy." These neurovascular units must be healthy for proper brain function. Exercise makes these vascular systems even healthier.

Additionally, the brain is rich in mitochondria—our cellular power plants. Exercise improves the quality, quantity, and function of mitochondria. It even enhances "mitophagy," the process of clearing out old, damaged mitochondria.

Human Studies: Remarkable Results from the Finnish Study

Animal experiments alone aren't enough. The effects of exercise have been proven in actual human studies too. A Finnish study followed adults aged 60-77 who were at high risk for cognitive decline, providing them with a comprehensive 2-year intervention including diet, exercise, cognitive training, and vascular risk factor management.

The results were remarkable. The intervention group showed significant improvements in overall cognitive function scores, particularly in executive function and processing speed. Most importantly, follow-up analysis revealed thatcognitive function improved in proportion to cardiovascular fitness gains.

Parkinson's Disease Research: Only High-Intensity Exercise Works

The most impressive study involved Parkinson's disease patients. Patients diagnosed within the past 5 years were divided into three groups and observed for 6 months:

- Control group: Continued their usual lifestyle

- Moderate-intensity group: Exercised at 60-65% maximum heart rate

- High-intensity group: Exercised at 80-85% maximum heart rate

The results were shocking. Only the high-intensity exercise group significantly slowed the progression of Parkinson's symptoms. Moderate-intensity exercise, while still exercise, showed no meaningful effects. Cardiovascular fitness improved by 1.9 points only in the high-intensity group, while the moderate group gained just 0.1 points, and the control group actually declined by 1.3 points.

The Key is Cardiovascular Fitness: Why You Need to Get Out of Breath

All research points to one key factor:cardiovascular fitness. This is measured by VO2 Max (maximum oxygen uptake), which increases when the heart, lungs, blood vessels, and muscle mitochondria are all healthy.

That's why you need to "get out of breath." Being out of breath means your heart is beating fast, your lungs are working hard, your blood vessels are dilating, and your muscles are consuming lots of energy. This stimulus is necessary for your body to adapt and improve cardiovascular fitness.

Professor Jung compares it to "wanting to score 100% on a math test but only memorizing multiplication tables." No matter how much you walk, if you don't get out of breath, low-intensity exercise won't improve cardiovascular fitness. It's better to do 10 minutes of high-intensity exercise than an hour and a half of leisurely walking.

Running's Drawbacks and Precautions

Of course, running has its downsides. Professor Jung's personal complaints include bruised toenails and eating too much. Also, the biggest risk factor for running injuries is being a "beginner." Inexperienced runners often get injured because they don't know their limits and push too hard.

If your knees hurt, you must rest. The saying "it'll get better if you keep running" is wrong. Most running injuries are overuse injuries, so proper rest is essential.

Exercise as a Lifelong Project

Professor Jung's personal experience is also enlightening. When she stopped running for 3 weeks due to a herniated disc and walked 20,000 steps daily instead, her cardiovascular fitness rapidly declined. Cardiovascular fitness is a "consumable" that quickly disappears when you stop exercising.

Brain plasticity naturally decreases with age. The brain that changed easily in childhood requires tremendous effort to change in later years. That's why consistent, lifelong exercise is crucial.

Conclusion: Choosing Brain Health

Running's impact on the brain goes far beyond just feeling good. Through various mechanisms—neurogenesis, vascular health, mitochondrial function, and waste clearance systems—it fundamentally makes the brain healthier.

The key is intensity. Comfortable walks aren't enough. You need to get out of breath and improve cardiovascular fitness. Ten minutes of high-intensity exercise is more effective than an hour of low-intensity activity.

We live in an era of increasing life expectancy. If we live to 130, brain health will determine our quality of life. Let's lace up our running shoes and head outside right now. Let's run until we're out of breath. Our brains will reward that effort.

As Professor Jung's 23 years of running experience and scientific evidence prove, running isn't just exercise—it's the most reliable investment in brain health. It's not too late to start today. What matters is consistency and appropriate intensity. Let's begin now to make the choice for a lifetime of healthy brain function.