Here's how running can help you lower your stress level

Stress is a physiological and psychological response to situations or stressors in our daily lives. And while it is true that stress is associated with negative effects on our health and well-being, it can also be used in a positive way to improve our ability to face new challenges. Running, if we consider it as a form of physical exercise, has been shown to have a very significant (and positive) impact on stress management. That's why we have set ourselves the challenge, if you don't already do it, to encourage you to start running with one goal in mind: to balance and reduce your stress through our sport, based on what science tells us.

The positive impact of running beyond competition

Running offers multiple mental and physical health benefits, including reducing stress hormone levels and improving sleep. To balance stress and running, it is important to adopt strategies such as planning, setting realistic goals, incorporating relaxation techniques and diversifying training. By implementing these strategies, runners can enjoy the benefits of this physical activity and improve their ability to manage stress in our daily lives. But how do we do it?

Impact of stress on running performance

Stress can negatively affect running performance, especially when it is chronic or intense. Studies have shown that chronic stress can decrease aerobic capacity and limit the ability to perform physical exertion (Stults-Kolehmainen & Sinha, 2014). In addition, stress can also affect our muscle recovery after exercise, which can lead to an increased risk of injury and decreased performance (Lundberg, 2018). This is why we want to turn the situation around and make running a tool to help us minimize our stress level.

Benefits of running in stress management

Running can be an effective method for managing and reducing stress. Regular physical exercise, particularly running, has been associated with a decrease in the levels of stress hormones such as cortisol and adrenaline, as well as an increase in the production of endorphins, the so-called "happy hormones" (Salmon, 2001). But there's more, running can also improve the quality of our sleep, which in turn helps reduce stress (Gerber et al., 2019).

And this isn't just us saying this, it's from reputable scientific studies. A study by Puterman et al. (2018) found that regular exercise, including specifically running, can have protective effects against the negative effects of chronic stress on mental and physical health, and contribute to greater longevity.

Strategies for balancing stress and running

Now we know that running can help us manage our daily stress levels, but you need strategies to help you understand how to apply running as an anti-stress medicine. Don't worry because at RUNNEA we are going to help you. It's not just about putting on your running shoes and going for a run. It can be very frustrating, boring or even demotivating not to have a plan of action. At RUNNEA we have an application that helps you to run while listening to music and our coaches will set the pace at which you have to go. It's a much more fun and enjoyable way to exercise and will help you stay motivated. Running&Music is totally free and all you need to do is download the RUNNEA app, sign up and put on your headphones. You'll find sessions to start running, clear your head or get in shape.

But there are also other strategies you can implement to better manage stress through running

Planning and setting realistic goals: Setting realistic and achievable goals for running can help maintain motivation and avoid frustration, which in turn can reduce stress. It is also important to plan an appropriate training program that takes into account available time, fitness level and personal preferences.

Listen to your body: It is crucial to pay attention to your body's signals and adjust your training based on your individual needs. If you feel exhausted or in pain, it is important to rest and recover properly before resuming training.

Incorporate relaxation techniques: Integrating relaxation techniques such as meditation, yoga or deep breathing into your daily routine can help reduce stress and improve concentration during running.

Maintain a positive outlook: Adopting a positive attitude and focusing on the enjoyable aspects of running, such as enjoying the surroundings or the sense of accomplishment, can help counteract stress and maintain motivation. In addition, it is important not to compare yourself to other runners, as this can create unnecessary stress and decrease your enjoyment of the activity.

Create a support network: Sharing experiences and goals with friends, family or fellow runners can be helpful in relieving stress and receiving emotional support. Joining a running group or having a training partner can also be beneficial for staying motivated and enjoying exercise more.

Diversify your training: Incorporating different types of training, such as strength training, high-intensity interval training (HIIT) or recreational activities, can help prevent boredom and burnout, and improve your ability to handle stress.