Personalized Training Program
Runners's World has an excellent, sane, FREE program that will generate a personalized training program to help you prepare for your race. SmartCoach

Mental health
I am not a therapist but I have been astonished at the research that has come out indicating impressive mental health benefits of running. I am sure other forms
of exercise offer similar benefits and that running was simply convenient to study. Exercise might not replace therapy and drug treatments but it certainly makes a
very positive adjunct treatment. There are a lot of people who are suffering - perhaps if more of us exercised we could make our families, communities, and
country better.  

The Influence of Exercise on Mental Health by Daniel M. Landers at Arizona State University (summary to be found at this link)

Excerpt:

Mental Health Benefits of Physical Activity
Reduced anxiety

  • Best results with “aerobic exercise”
  • Best after weeks of regular exercise
  • Best benefits to those who are low fit to begin with
  • Best benefits for those high in anxiety to begin with

Reduced depression

  • Best after weeks of regular exercise
  • Best when done several times a week
  • Best with more vigorous exercise
  • Best for those who are more depressed (needs more research)
  • Benefits (anxiety and depression) similar to those for other treatments
  • Activity associated with positive self-esteem
  • Activity associated with restful sleep
  • Activity associated with ability to respond to stress

Up and Running. How exercise can help beat depression. Information for patients. PDF (94 KB)
Exercise and Depression. Exercise referral and the treatment of mild or moderate depression. Information for GPs and healthcare practitioners. PDF (99 KB)
Women's Sports Foundation
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