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The purpose of this study was to examine the effects of comfortable self-paced running (CSPR) for two different distances (900 m and 2,000 m) on mood state, and to assess exercise intensity during exe...rcise. Sixty-eight male and 106 female students, who took a sport psychology or health science class, were asked to perform a trial of CSPR for 900 m or 2000 m. The Mood Check List-short form 2 consisting of “Pleasantness,” “Relaxation,” and “Anxiety” subscales, a Feeling Scale, and a Comfortable Feeling Scale were used to evaluate participants’ mood states before and after exercise. Exercise intensity during CSPR was determined using the Ratings Perceived Exertion scale, heart rate, and %HRmax. A comparison of the exercise intensity during CSPR for the two running distances revealed that running speed was significantly lower for the 2,000 m distance among female participants only. This demonstrates that running speed during CSPR was influenced by the distance. No significant differences in the other measures of exercise intensity were observed. Compared to before CSPR, increased pleasure and decreased relaxation and anxiety were observed after CSPR for both running distances. The present results suggest that running even short distances can induce positive feelings. Furthermore, as people adjust their comfortable self-established pace based on the distance, stress-reduction effects can be obtained even at a distance of 900 m.show more
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