Stress seems to be an inevitable part of modern life. We are all subject to family, work, or financial pressure at some stage of our busy lives. While stress can be managed in many ways, one of the most effective and readily accessible strategies for stress relief is exercise, particularly running. With that in mind, join us as we explore how running can help you manage stress, what the benefits are, and how the science behind it works. Let’s take a look at the 5 Ways Running Can Help Reduce Stress.
Quick Look
Running is not only good for your physical health, but also for your mental health. Running can be a powerful tool for reducing stress, improving mood, reducing anxiety, and promoting overall well-being.
Whether you are an experienced runner or a beginner, incorporating running into your self-care routine can have significant mental health benefits.
As a natural stress-reliever, running can provide an outlet for pent-up emotional stress, and physical tension.
Taking some time out to untangle yourself from your stressful environment, lacing up your running shoes, and awarding yourself the freedom of a run in nature or somewhere else you love, can be a real safety valve release.
Just you, the calming rhythm of your breath, the soothing beat of your feet on the track, and the scenery, can have very real de-stressing and mood elevating benefits.
What are some of these benefits a ‘time-out’ run can afford you –
- Running releases Endorphins and other feel-good chemicals in the body.
- Release of tension in the muscles.
- Improved sleep.
- The benefits of meditative mindfulness as you run.
- Improvements in self-esteem and confidence from proudly completing a workout or goal.
- Running can improve brain health by promoting cellular growth in the brain. It can also help improve memory.
Whether you’re an experienced runner or a beginner, read on to learn how running can help you manage stress and improve your quality of life, as we dig deeper into this surprising additional benefit of running.
Quick Links
No. 1 : Running Releases Endorphins.
When you run, your body releases endorphins, and other natural chemicals, such as serotonin and endocannabinoids, which are produced in the brain and nervous system. These chemicals are often referred to as ‘feel-good’ chemicals because they can promote feelings of increased happiness and pleasure.
Have you heard of the fabled ‘Runners High’? This exhilarating and euphoric feeling you sometimes get after a run is a result of the release of these ‘happy’ chemicals in the body. Take a look at our article about Runner’s High here, we tell you why it happens, when it happens, and what you can do to help trigger it.
Endorphins are released as a consequence of the extra stress placed on the body as you run, this is a natural response which reduces the perception of pain, and promotes feelings of well-being.
Benefits of Endorphins For Stress Relief.
- Natural chemicals help relieve stress and anxiety.
- Improve mood and increase feelings of positivity and pleasure.
- Reduce pain and discomfort.
- Promotes a healthy immune system.
- Boosts self-esteem.
Running is an effective and readily available way to trigger the release of endorphins in the body, which can have a variety of benefits for mental and physical health. So next time you’re feeling stressed or in need of a mood boost, lace up and go for a run – your body will thank you!
TIP: Try not to focus on, or try to somehow trigger the release of endorphins. Instead, I recommend you just go out and enjoy your run. Focus on the beautiful scenery, the other runners, people, music, or the natural environment. Immerse yourself in the experience of the run, zoning out of your stress-related problems.
No. 2 : Running Reduces Muscle Tension.
Tension in the muscles is often a result of stress. Have you noticed how you sometimes get tension pain in your neck and shoulders when you’ve been stuck in a stressful situation for some time? Psychological stress can cause muscles to tense up, it is thought to be the body’s way to protect against pain or injury.
Removing yourself from the stressful situation and going for a run is a great way to help relieve muscle tension.
How Does Running Relieve Muscle Tension?
- We always advocate you do some light dynamic stretching or easy running as a warm-up before each workout. Moving the muscles in this way, and gradually warming them up, prepares them for the workload of the run ahead. Over-tight muscles resulting from stress can be eased by this gentle warm-up, and subsequently, the repetitive lengthening and stretching of the muscles as you run.
- Running increases blood flow and oxygen delivery to the muscles, which can help relieve over-tight muscles and, in some cases, muscle spasms. Prolonged sitting in a sedentary position, particularly in a stressful environment, can lead to decreased blood flow to the muscles, often resulting in muscle tension.
As previously mentioned, running triggers the release of endorphins in the body. These endorphins are the body’s natural response to the stress of running, and can help to reduce the perception of pain and stress, consequently helping to ease tension or soreness in the muscles.
TIP: Try not to remain in a sedentary position for long periods of time, especially if mentally stressed, this can result in muscle tension and headaches. Many smartwatches or sports watches have a movement notification feature that will remind you to get up and move around if you’ve been sitting too long. I find this smartwatch feature very helpful.
No. 3 : Running Can Improve Sleep.
Getting a good night’s sleep is essential for our overall health and well-being. However, achieving restful and restorative sleep regularly can be a challenge for many of us, for a variety of reasons. If you’re looking for a natural way to improve your sleep quality, look no further than running.
Running has been shown to have many benefits for sleep, from reducing stress and anxiety to regulating the body’s natural sleep-wake cycle.
How Does Running Improve Sleep Quality?
- Tiring out the body and muscles with a run can not only help you fall asleep more easily, but also improve the quality and duration of your sleep. Research is showing that at least 30 minutes of exercise is required to enable better quality sleep. Longer sleep duration is best achieved with at least one hour of exercise. Further to this, research is suggesting that a minimum of 150 minutes of exercise per week is optimal for better sleep quality.
- Regular exercise, including running, can be an effective tool for weight management. Since sleep apnoea is often linked to being overweight or obese, incorporating running into your exercise routine can help to regulate your weight, leading to better sleep and a reduced risk of sleep apnoea.
- For some people, stress can be a major cause of sleep disturbances, making it difficult to fall asleep or stay asleep throughout the night. However, as we have seen, running can be an effective way to reduce stress and promote relaxation, which can help to improve the quality of your sleep.
To sum up, running can enhance the quality of your sleep in many ways, resulting in deeper and more restful sleep. By making running a part of your regular exercise routine, you can experience the numerous benefits of better sleep, including feeling more energetic, mood improvement, and better productivity.
TIP: It’s important to avoid running too close to bedtime. Exercise elevates your core body temperature and stimulates your body, making it difficult to fall asleep if you run too close to bedtime. To avoid this, it’s recommended to allow some time for your body to cool down and for the stimulation of exercise to wear off before trying to sleep. A helpful tip is to finish your run at least 3–4 hours before bedtime to give your body enough time to wind down and prepare for sleep.
No.4 : Running Is A Form Of Meditation
Running can be a form of meditation and mindfulness because it shares some of the same qualities and benefits as traditional meditation practices. Qualities such as helping to refocus your mind from the stress of the day, to a calmer and more tranquil state.
How Running Can Be a Form of Meditation?
- Focus on the present moment: When you are running, you shift your focus to the present moment, paying attention to your breath, your movements, the rhythmic sound of your feet striking the ground, and the surrounding environment. This helps to shift your attention away from your worries, promoting mindfulness and reducing stress.
- Clearing the mind: Running can be a great way to clear your mind and release tension. By focusing on your physical activity and surrounding environment, you can give the mind a break from your ‘monkey mind’ and the constant chatter of thoughts and worries. In my experience, switching out of the environment that is causing stress, such as work, can help you shift the focus of the mind to more positive thoughts. At times, it may be necessary to condition your mind to associate running with positive thoughts. This can be achieved by consciously replacing negative thoughts with positive ones whenever they arise during your runs. With time and practice, this can become a habit, and running can be a powerful tool to promote positivity and mental well-being.
- Connection to the body: Running involves paying attention to your body and physical sensations, which can promote a sense of connection and awareness. This can help to reduce stress and anxiety by bringing your thoughts back to the present moment.
- Relaxation: As we mentioned before, running releases endorphins, which are feel-good chemicals that promote relaxation and reduce stress. By engaging in this form of physical activity, you can promote a sense of calm and well-being. Running meditation, or mindfulness combined with the release of endorphins, can be a very calming and relaxing experience.
With the ability to act as a form of moving meditation and mindfulness, running is a powerful tool for tuning out stress, worry, and negative thoughts. With regular practice, it can serve as a much-needed circuit breaker in our fast-paced and often stressful lives, in much the same way as traditional meditation.
TIP: Be mindful: Focus on your breathing and the sensation of your body moving while you run. This will help you stay present and reduce anxious thoughts. Take a break from your busy schedule and go for a run. Use this time to clear your mind and let go of stress.
No. 5 : Running Boosts Self-Esteem.
Running is not only beneficial for physical health, but as we have seen, it can also have a positive impact on one’s mental health. One of the many ways running can boost mental health is by improving self-esteem.
Self-esteem refers to the extent to which individuals feel positively about themselves and their abilities. Low self-esteem can be a barrier to motivation and can lead to negative thoughts and emotions. Running can help you develop a sense of accomplishment and self-worth, which can lead to increased self-esteem.
How Does Running Increase Self-Esteem?
- Setting and achieving goals: Running allows you to set and achieve goals, both big and small. For example, you may be a beginner runner, and you have set a goal to complete a 5k race. As you progress in your training, you may set additional goals, such as improving your time or running longer distances. Achieving these goals can boost your sense of pride and self-worth, leading to increased self-esteem. For example, one of the proudest moments of my life was crossing the finish line of my first marathon, it is beyond exhilarating and is something that stays with you for life.
- Control over your life: Running can also give you a sense of control over your life. Often, people may feel like they are at the mercy of external circumstances, such as work or family obligations. Running is an activity that you can control, from the distance you run to the pace you set. This sense of control can lead to a greater sense of self-worth and self-esteem.
- Coping mechanism: As we have already mentioned, running can provide an effective way to cope with stress and anxiety, both of which can be very detrimental to self-esteem. Running provides a way to cope with these negative emotions and influences on your life. This improvement in your mood and frame of mind, can be very positive for your self-esteem.
- Body image: In addition to the psychological benefits of running, physical changes in your body can also contribute to increased self-esteem. Running can lead to weight loss, increased muscle tone, and improved overall physical health. These changes can lead to a more positive body image and greater self-confidence, both of which are very beneficial to increased self-esteem.
By setting and achieving goals, providing a sense of control, reducing stress and anxiety, and improving physical health, running can help you achieve a greater sense of self-worth and positivity.
TIP: If you’re new to running, don’t push yourself too hard at first. Begin with a short, slow jog and gradually increase your time and distance as you build endurance. Set achievable goals for yourself, such as running a certain distance or time. Achieving these goals can boost your self-esteem and confidence.
Wrapping It Up.
Running is a powerful tool for reducing stress, anxiety, and low self-esteem. Whether you’re dealing with work-related stress or the everyday pressures of life, incorporating regular running into your routine can help you achieve greater physical and mental health.
By releasing endorphins, improving sleep quality, relieving muscle tension and promoting a sense of achievement, running can boost your self-esteem and make you feel more confident and capable, and importantly, reduce stress and anxiety.
Our fundamental message here at RMWA is about self-improvement and self-care, using running as the catalyst to achieve your health and fitness goals. Running can also be a significant contributor to reducing stress and anxiety, boosting self-esteem, and promoting self-worth, making it a valuable way to elevate your mental health and overall self-care.
It’s important to remember that everyone’s experience with running is unique. Some people may find that it’s an easy way to reduce stress and feel good about themselves, while others may struggle with motivation or physical limitations. It’s essential to approach running with an open mind and a willingness to persevere, and try out new ideas, the rewards can be life-changing.
I hope this article has provided you with some valuable insights and fresh ideas that you can incorporate into your daily life and running routine. Please let me know if you have any questions, ideas, or any experiences you would like to share, I’d love to hear from you.
Happy running
Steve
This article is for information purposes only and is not a recommendation to act on any of its content. It is always recommended you consult your healthcare practitioner before engaging in any activity that may affect your health.
Frequently Asked Questions.
How long should I run to experience the stress-relieving benefits?
It depends on the individual, but for most people, running for at least 20-30 minutes can help to reduce stress and anxiety levels.
Can running in a group help to reduce stress and anxiety more effectively than running alone?
For some people, running in a group can be more effective in reducing stress and anxiety because it provides social support and a sense of community. However, some people may find that running alone is more peaceful and calming.
Is it necessary to run every day to experience the stress-relieving benefits?
No, it is not necessary to run every day. However, running a few times a week can still provide stress-relieving benefits. In fact, here at RMWA, we don’t recommend running every day, we are big believers in allowing quality recovery time to enhance your running ability, and that means taking rest days.
What are some other ways to enhance the stress-relieving benefits of running?
Listening to music, a podcast, or an audiobook while running can help to distract the mind and enhance the stress-relieving benefits.
Can running worsen stress and anxiety for some people?
While running has proven to be an effective stress and anxiety reducer for many, it’s important to acknowledge that it may not be the ideal choice for everyone. In fact, some individuals may find that running worsens their stress and anxiety, especially if they have pre-existing body image concerns, for example. It’s crucial to listen to your body and tailor your exercise routine accordingly to ensure that it is benefiting your overall mental and physical health.
Other Popular Posts
