Beat Brain Fatigue: How Running Can Help You Overcome Digital Overload

‘Brain rot’ is the 2024 Oxford Word of the Year. It describes how spending too much time on your devices can lead to mental fatigue. If you’ve ever found yourself groggy and unable to focus after scrolling for hours, you know what this feels like. Luckily, there’s a remedy that doesn’t involve getting rid of your devices. Research suggests that running can help counteract this mental drain, keeping your mind sharp and resilient.

What is Brain Rot?

According to Dr. Don Grant, an expert in digital media’s effects on mental health, brain rot refers to the harmful effects of constantly consuming low-quality digital content. These effects include shorter attention spans, forgetfulness, irritability, and reliance on devices for entertainment.

The term “brain rot” was first introduced by Henry David Thoreau in his 1854 book, *Walden.* He criticized society’s tendency to prefer simple ideas over complex thinking. Today, younger generations use it to express concerns about the negative aspects of digital life. While there’s no official medical definition for brain rot, studies link social media use and excessive screen time to various mental health issues.

Interestingly, a 2023 study found that although platforms like TikTok can engage people, they also correlate with increased levels of anxiety and depression. Conversely, being in a ‘flow state’— fully immersed in an activity— is essential for mental well-being and can combat the fog caused by too much screen time.

While research hasn’t definitively linked technology use to cognitive decline, it has shown that excessive social media can lead to mental health challenges, especially in teens. Fortunately, incorporating exercise, particularly running, can significantly improve your brain health and counteract the negative effects of too much screen time.

Dr. Grant suggests that regular aerobic exercise is crucial for maintaining and enhancing cognitive health. It gives your brain a break from screens while also stimulating your creativity and mindfulness.

How Running Improves Brain Health

1. Release of Myokines

When you exercise, your muscles release proteins known as myokines. These proteins help communicate with your brain and influence its function. Running boosts the presence of these helpful proteins, improving functions like learning and memory.

Two specific myokines stand out for their benefits to brain health: brain-derived neurotrophic factor (BDNF) and irisin. BDNF helps your brain adapt and grow, while irisin has protective effects that support brain health.

2. Increase in Lactate

Lactate is often seen as a byproduct of exercise, but it plays a vital role in brain function. During running, lactate can fuel brain cells, especially in areas responsible for learning and memory.

3. Increased Blood Flow

Running increases blood flow to your brain, which is essential for delivering oxygen and nutrients. This increased circulation protects against cognitive decline and supports key areas of the brain linked to memory and emotional regulation.

Design Your Runs to Combat Brain Rot

Different types of runs can optimize brain health. Here are some key tips:

• Run Long and Slow: Long, steady runs enhance myokine and BDNF release. Aim for sessions of 30 to 60 minutes at 70 to 75 percent of your maximum effort.
• Hard Intervals: High-intensity interval training (HIIT) boosts myokine release. Incorporate short bursts of intense activity to get the most benefit.
• Trail Running: This offers a mix of steady runs and varied terrain. It not only stimulates you physically but also mentally.
• Engage Your Brain: Instead of distracting yourself with music, focus on your breath or surroundings. This can sharpen your cognitive functions and enhance your running experience.

Break the Cycle of Brain Fog

Running is a powerful tool against the mental fog that can come from excessive screen time. It provides fresh stimuli and helps mitigate the effects of being glued to your devices.

If you find yourself scrolling excessively, consider preparing your running gear the night before. If your workday involves long hours at a computer, schedule short breaks for exercise to refresh your mind.

Don’t worry if you’re pressed for time—just a short run of five to ten minutes can quickly clear away the mental haze. Research shows that even a brief session of exercise can improve mood and cognitive functions significantly. In a world driven by screens, running can be your ally in maintaining a sharp, agile mind.