Giving anxiety a run for its money

Q: I am not 'Fat Bitch' but Skinny Bitch! My problem is that I really, REALLY want to start running, however, I am actually trying to gain weight and not lose any. I have never run before in my life, but I know that it can be as (if not more) effective for anxiety (which I have) and depression than any anti-anxiety/depressant medication. Also, my dog is built for running and I know she would love it. Do you have any advice for us skinny bitches who want to create a little running sanctuary without becoming a wafer-thin mint?"

– Cece

A: I am going to assume that you are naturally slim and are not suffering from an eating disorder. Because if you are anorexic, bulimic or eating-disordered in any way, you need to see a real doctor before embarking on any exercise programme.

Anxiety and depression make happy bedfellows, and you’ve identified the sport most likely to unsettle them. Aerobic exercise and in particular jogging can help combat mild to moderate depression by enhancing endorphins, making us feel happy, and boosting the neurotransmitters that affect our mood – which is why running helps both depression and anxiety.

It can be more effective than medication, and what stops lots of depressed people from starting is an absence of motivation – a common and frustrating symptom of depression – which puts them in a paralysing catch 22, preventing them from taking the very happy pill that might help them most, ie exercise.

You, Cece are motivated to start which is half the battle already won.

What running doesn’t do very well is target muscle growth which is what you need to gain weight because muscle tissue has a higher density than fat. If you grow muscle, you can increase your weight even though you are burning your stores of fat at the same time (which running will invariably do).

So introducing a weight lifting element into your runs will help. I recommend you start with some long power walks with wrist weights strapped on. Just getting outside for 30 minutes each day for a walk with your dog will help lift your mood. Walk purposefully with those wrist weights strapped on, dog in tow and your sense of humour intact. Repeat this every day till you feel stronger – in both body and spirit.

If one of the symptoms of your depression is lack of appetite, and a corresponding weight loss, running may help because the natural serotonin boost you get is going to bring back your appetite.

Because you’re trying to build muscle, you must up your protein intake along with your complex carbs. Take advantage of the increase in appetite by indulging in all that delicious high calorie stuff that most of us need to steer clear of.

No, I’m not talking about donuts, but all those healthy high calorie foods like nuts, avocados, steak, olive oil, cheese.

Really enjoy your food again – there’s nothing quite like the ravenous hunger brought about by exercise to whet the appetite. My money is on seeing all your appetites return along with a sunnier outlook in no time. So, when you’re ready, Cece…

The Grit Doctor says . . . Run skinny bitch run!

Sign up for one of The Irish Times' Get Running programmes (it is free!).

First, pick the programme that suits you.
- Beginner Course: This programme is an eight-week course that will take you from inactivity to being able to run 30 minutes non-stop.
- Stay On Track: The second programme is an eight-week course for those of you who can squeeze in a 30- to 40-minute run three times a week.
- 10km Course: This is an eight-week course designed for those who can comfortably run for 30 minutes and want to move up to the 10km mark.
Best of luck!