There are myriad benefits to running. You know the obvious ones of fitness, general health, goal-setting and achieving, and of taking time out for yourself.
You’ve probably even heard of – or chased – that “runner’s high” of endorphins, which inevitably leads you to come back for the next run and the next.
But even on all of the days when you don’t get to the pinnacle of euphoria, running can do wonders when it comes to reducing stress and anxiety. Maybe more importantly it can mitigate the negative effects those things can have on the body.
While we’d never say running replaces therapy, we absolutely know it’s a big piece of mental health for a lot of us. Here are 8 ways to use running to reduce stress and anxiety.
#1. Run in Nature
Studies have shown that being in natural environments can activate the parasympathetic nervous system. This can lead to a reduction in blood pressure, heart rate, and muscle tension.
In addition, having beautiful landscapes to look at can distract your mind from the things that are stressing you out in the “real world.”
#2. Listen To Upbeat or Relaxing Music
There are multiple reason that making upbeat music part of your running routine can help you feel less anxious both during and after a run.
While running, upbeat music played in major keys and with energizing rhythms can please your brain’s reward system, releasing dopamine and serotonin. Also, your body will synchronize with the beat, and the resulting movement promotes a sense of flow and control.
This is calming and grounding to people who struggle with anxiety.
Running to the beat also helps with your pace, and steady breathing and heart rate reduces symptoms like rapid heartbeat and hyperventilation.
Afterward, your brain will continue to associate the music and running with feelings of safety, energy, and emotional calm, all of which helps reduce anxiety both in and out of your trainers.
#3. Run in Silence
On the other hand, there’s aa case to be made for running without any man-made sound at all. Some of you have already discovered this hack and others are terrified to hear themselves breathing.
Sometimes, silence is the best way to add a little stress reduction to your run.
Without other auditory input, you can be fully present in the moment. You can hear the noises of the world around you (which, since you’re hopefully in nature, are more birdsong and wind and less stress din), your own breathing, and other natural sounds that can help ground you.
When you’re fully immersed in your current experience your mind is free to process feelings and emotions that could have seemed too overwhelming in the midst of “everything else”.
Being able to clear your head or even release some emotions onto the pavement can leave you feeling calm and centered after a run.
Lastly, overstimulation is a real issue for people with anxiety, and the lack of external noise can quiet the storm inside your body. On the best days, this will reset your nervous system along the way.
#4. Create a Routine
If you’re someone who deals with anxiety on a regular basis, then you know that following a routine is one of the best and easiest ways to keep it at bay.
The predictability of knowing what’s happening every day (or most days) reduces uncertainty and allows you more control, along with helping you build the good habit of including exercise in your daily routine.
It also removes the task of making a decision, which conserves mental energy and reduces stress.
#5. Don’t Push
If you’re heading out the door with the specific goal of reducing your stress and anxiety, you’ll want to set an easy pace.
Don’t go with another goal in mind, or a desire to push yourself to meet a certain tempo or speed.
It can absolutely feel good to crush a speed session when you’re frustrated, so there’s something to that side of emotions. BUT when your body is feeling stressed, we want to help find ways to relax. Which often means keeping your pace slower and your heart rate down.
The body interprets all stress as stress. So running hard in a stressed state is almost like doubling up on your intensity, thus delaying recovery.
Just let your mind be at peace and the endorphins flow.
#6. Run During the Day
Sunlight increases serotonin production, which we’ve already said helps regulate your mood and reduce your anxiety.
It can also improve sleep quality, which has been linked to levels of anxiety the following day.
Lastly, sunlight exposes your body to vitamin D, which improves mood and also is known to lower your risk of anxiety and depression.
#7. Practice Mindfulness/Meditation
Running meditation is a real thing.
It sounds impossible when you’re huffing and puffing, so it’s certainly a tactic more for those who have been running a long time. BUT you can get in that mindset before ever starting the run.
Take some deep, calming breaths before beginning your run. Then as you begin, focus on your senses and not your thoughts.
Feel the rhythm of your feet hitting the ground, the sound of your breath going in and out, and note all of the colors and smells of your surroundings. If your mind drifts to the anxious thoughts you’re trying to leave behind, acknowledge them and then gently return your focus to what you can see, hear, touch, smell, etc.
At the end of your run you can take some time to thank you body for what it’s done for you and acknowledge how you feel now vs when you began running that day.
#8. Focus on Fueling With Good Food and Drink
Good mental health requires fueling our bodies as well as our minds, and though it can be tempting to focus on calories burned when crafting a running routine, the truth is that we’re better off giving our bodies exactly what they need.
Healthy meals full of carbohydrates, proteins, and vegetables packed with vitamins and minerals are the way to go – your body and brain will thank you.
And, of course, make sure you’re drinking enough water!
Honestly, I feel more relaxed just thinking about a run that incorporates a few of these things.
You’ll find the ones that work best for you, then go out and lower those cortisol levels.
I know you can do it.
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