Running can help relieve stress by releasing endorphins and serotonin, hormones that improve mood and reduce stress. It can also help clear your mind and give you time to think, allowing for mental clarity and focus. Additionally, running can help you to stay physically fit, which has been linked to improved mental health.
Meditation is known to make exercise more effective, and intentional breathing plays a crucial role. It’s no surprise, then, that running can also help reduce stress levels as it focuses on proper breathing.Breathing is the most basic element of running and also calming an anxious mind.
Running can help alleviate anxiety, which can include symptoms like trouble sleeping, intrusive thoughts, and uncomfortable bodily sensations like stomach aches, headaches, or trouble concentrating, Focusing on your breathing is very effective, and I work with clients who typically use exercise in conjunction with therapy and/or medication.
Exercise and depression
Studies show that exercise can treat mild to moderate depression just as effectively as antidepressants, but without the side effects, of course. For example, a recent study from the T.H. Harvard’s Chan found that running for 15 minutes or walking for an hour every day reduced the risk of major depression by 26%. In addition to relieving the symptoms of depression, research also shows that following an exercise program can prevent a relapse.
Exercise is a powerful fight against depression for several reasons. More importantly, it promotes all kinds of changes in the brain, including neuronal growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that stimulate your mind and make you feel good. Finally, exercise can also act as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that fuel depression.
Take a brisk walk
The easiest way to relieve stress is to take a brisk walk. Some studies suggest that even a brisk 10-minute walk is enough to restore calm and reduce anxiety that accompanies stress. The American Association for Anxiety and Depression says that short walks are just as beneficial as long walks in reducing stress.
We wouldn’t talk about jogging or running, but only if your joints are ready! If you have a little stress built up, release it by picking up the pace of your evening walk. Make sure you have a safe path as you release that tension, and get a good pair of shoes that will support your feet and help you maintain safe form.
Running gives you time outside
In another study, researchers found that simply spending time outside can improve mental health. (source) I love the outdoors and grew up spending a lot of time outdoors, helping out on my parents’ small farm, hiking and camping. But as an adult (and especially now that I don’t live near the mountains), I have to be very aware of spending time outdoors. Running is one of my most consistent ways, and visiting Boone helps too!
If it’s a day I don’t run (rest days are important too!), I go for a walk at least twice a day. Fresh air makes me so much better. Also, one of the best ways to get vitamin D is from the sun, and vitamin D is essential for mental well-being. (Source)
What runners should do to deal with stress
Naturally, runners see illness, injury, lack of motivation, fatigue or exhaustion as obstacles in the race. However, I offer an alternative view; one where these symptoms are useful feedback mechanisms on the quality of your training. Cultivating this type of self-awareness is an art that requires constant refinement. The stresses of life, and our ability to process their effects, are constantly changing.
But with practice, it will eventually become second nature to view your stress response as a feedback mechanism and adjust your training accordingly. A training journal that allows you to track your overall stress level is a powerful tool for cultivating self-esteem. Use it to identify your unique stress patterns and the lifestyle and exercise changes that will get your health and career back on track.
