Heavy thoughts in your head, anxiety, and stress at work, a general state of anxiety, lead to nervous exhaustion as quickly as excessive physical exertion exhausts the body.
You may find yourself completely exhausted at the end of the day. Many resist this by “switching off the brain”: watching TV, trying to fall asleep, or “eating away” stress with unhealthy food.
Research shows that only some of this works well. On the contrary, physical activity—including running. Running is a simple, effective way to improve mental health. Its benefits extend beyond physical fitness, offering significant advantages for managing stress and anxiety.
How Running Reduces Stress?
When we run, our bodies release endorphins, often called “feel-good” hormones. They can create a sense of happiness and well-being, known as the “runner’s high.”
Endorphins help lessen the perception of pain and can induce a positive feeling similar to that of morphine. However, endorphins aren’t the only chemicals involved. Running also boosts neurotransmitters like serotonin and norepinephrine.
So, regular moderate to high-intensity running can improve your mental health. What’s more, running also improves your memory and learning ability.
Running outdoors has other benefits, such as reducing feelings of loneliness and isolation and reducing the impact of stress, depression, and anxiety. It even has a positive effect on your sleep patterns.
Don’t try to set records; don’t wear yourself out physically – just run as much as you can. Running helps us feel “here and now” – focus on sensations, feel our body, let our thoughts “wander,” and get distracted from the routine.
The Science Behind Running and Mental Health
According to a study published in the journal Depression & Anxiety, physically active people are about 20 percent less likely to suffer from depression.
Regular exercise for 35 to 45 minutes a day can significantly improve mental health. The effect extends to those who have exercised, run or swam for at least two years. At the same time, sleep improves, and general anxiety decreases.
The scientists conclude that running triggers physiological processes that improve mood. If you run regularly, you have cardio training, which helps you quickly increase the intensity of exercise needed to enhance your well-being.
Follow the Regime
In the fight against stress and depression, a routine is essential, or more precisely, a mechanical repetition of daily actions that take a person out of a stressful state.
How you brush your teeth in the morning and evening, how you read your work email at the beginning of the day, and how you watch the next episode of your favorite TV series at the end of the day—that is how you should act under stress—just repeat what works, according to a professional, third-party specialist—your psychotherapist.
Repetition works. Sooner or later, quantity turns into quality. After “I can’t / I don’t want to,” the stage of “well, let’s try” will come. Then, “There’s something in this,” and soon, “When is the next run?”
A person’s condition stabilizes and then gradually but steadily emerges from stress. People in stressful conditions are usually very emotionally vulnerable. They are often offended by any word or action. They could be more flexible during this period; they find it difficult to recognize positive changes and do not hear themselves, especially others.
At the initial stage, it is tough to talk about positive thinking, any changes for the better, and the like, which is why, given the client’s subjective reality, the psychotherapist’s first and rather strict recommendation is a regime!
How Running Helps You Stay Focused?
Running is as good for our psyche as it is for our muscles. To avoid getting into a routine and increase your endorphin levels, diversify your running with strength training, stretching, flexibility, and agility exercises.
Meet up with friends and like-minded people to run together. Another interesting study showed that people who exercised in a group improved their physical and emotional health faster. Conclusion: run in company!
However, even running alone switches our attention from the general – frightening and uncontrollable – to the particular – small and explainable. When running, we focus on a small, immediate task—to do something that brings us closer to the goal.
For example, run five kilometers today, overcome this hill, do not lose your way on the slippery asphalt, and listen to your heart rate and breathing. Seeing your small victories is a step towards a good mood and a reason for pride.
In tough times, it’s best to set short-term goals that are clear and achievable. Challenge yourself to run 5-10 km more this week, or increase your average pace by 10 seconds.
Find a way to lower your heart rate while running, or try new exercises to strengthen your legs. These goals will help you live “in the moment” and benefit you in the long run. It will be nice to feel like you are getting faster, and more persistent, even in tough times.
How Running and Stress Affect the Cardiovascular System
Researchers believe that physical activity helps the heart better resist the effects of stress. Running and exercise are effective not only for people with anxiety and depression.
Anxious people receive even more cardiovascular system benefits from physical activity than everyone else.
A recent experiment by the American College of Cardiologists showed that regular exercise can reduce the likelihood of heart complications by 22% in people with anxiety and depression.
In this case, you need to exercise at least 150 minutes a week. If running makes you happy in the best moments of your life, let it give you peace and relief on difficult days.
Indeed, you have caught yourself thinking that during training, answers to complex questions often come, thoughts are cleared, and the head is freed.
Therefore, in any situation (even an unclear one) – run!
Wrapping Up
Running is a natural and fantastic way to combat stress and is available to everyone.
Running is a great way to fill yourself with positive energy.
Running raises our self-esteem and satisfies us with the results of our work.
Running provides relaxation to the brain and helps to switch thoughts.
Running is a great, and most importantly free, way to lose weight!
And what are we standing there for? Who are we waiting for? Get up, put on your running shoes, and run!
