For Mental Health
Choose Your Challenge...
Challenge 1. Run / Walk 100km (for Individual or Team)
You or your team run / walk 100km.
Challenge 2. Run / Walk 1000km (for Individual or Team)
You or your team run / walk 1000km!
Challenge others. Let's make an impact together...
How Do I Get Started?
Raise funds for and awareness of mental health; and, experience the positive power of running.
1. Individuals: Sign up for a challenge using the links above, let others know, and start running / walking!
2. Teams: Sign up for either the 100km or 1000km challenge.
A team can be a couple, friends, family, class, organization, Rotary club...
- The team leader creates the team and gives your team a name.
- Members sign up with the team.
- Both the team and each member can raise money.
- Team members can run different amounts - every km counts!
- Perhaps “Make Sunday Your Run Day”!
Why Run?! - The Link to Mental Health
Dramatic anti-depressive effect
Elevated mood
Growth of new blood vessels to nourish the brain
Improved working memory and focus
Improved ability to switch tasks
Blunted response to physical and emotional stress
Improvement in brain performance
Helps prevents cognitive decline
Improves sleep
Build self-confidence
See:
The Truth Behind ‘Runner’s High’ and Other Mental Benefits of Running (John’s Hopkins Medicine)
How to Run
- New to running? Here’s a couple of great links to learn how…
- Couch to 5km in 6 weeks (Runner’s World)
- Novice to 5km in 7 weeks (Mayo Clinic)
- Run three to five times a week. Start small and set daily goals. If you’re starting out, it could take 4 to 8 weeks to run comfortably.
- Run with a buddy, friends, or a group. Encourage each other.
- Mix up your runs ~ different routes and distances ~ different paces
- Stretch and warm-up before heading out.
- Track your progress – use one of many run apps (see below).
- Have fun!
Important: Talk with your doctor about the best way to start if you’re worried about your health or haven't exercised in a while.
About Mental Health and Rotary's Resolve
The Mental Health Commission of Canada suggests that “Mental illness affects 1.2 million of our children and youth. By age 25, that number rises to 7.5 million (about one in five Canadians).” Access to mental health services for Canadian youth remains a concern. Source: UNICEF Canada
Rotary International 2023-24 President R. Gordon R. McInally prioritized mental health by encouraging Rotary members to make mental health a priority. "Everyone in Rotary has a role in this effort."
The Resilience 1000 Challenge supports Rotary's goal in several ways:
- by improving the mental health of the participants taking the challenge(!)
- by increasing awareness of mental health
- by encouraging people young and old to run (get active) and create new positive outcomes in their lives; and
- by raising money to be given to organizations that work with youth and help them directly.
Please consider a donation to the Rotary Foundation, or club members can donate via e-transfer to: westottawarotaryclub@gmail.com
and indicate Annual Fund.
Running Apps and Helpful Links
Track your progress with a running app. Here's some suggestions:
- Top Ten Running Apps (Tom’s Guide)
- Best running apps in 2024 (CNN Underscored)
Of course, running doesn't just improve mental health, when you run you also:
- Boost your fitness
- Learn healthy habits
- Improve your endurance
- Get outdoors
- Live longer, and feel better