5 reasons why you should run when you’re stressed

Although it is often perceived negatively, stress also has positive aspects. In moderate amounts, stress can:

• Improve performance: It helps increase energy levels and improve concentration, which can lead to better performance in activities such as studying or work.
• Reason: Stress can act as a catalyst for action, pushing us to achieve our goals and face challenges.

The negative effects of stress

On the other hand, chronic stress can have devastating effects on your health:

• Mental health: It can lead to anxiety disorders, depression and other mental health problems.
• Physical health: It contributes to serious physical conditions such as cardiovascular disease, diabetes and a weakened immune system.
• Quality of life: It affects personal relationships and work performance, reducing the overall quality of life.

5 reasons why running is a beneficial action for relieving stress

1. Release of endorphins

Running stimulates the production of endorphins, also known as «happiness hormones». These natural brain chemicals help reduce pain and induce a sense of well-being, helping to relieve stress and anxiety.

2. Reduction of stress hormones

Through physical activity, levels of cortisol, the stress hormone, decrease significantly. Running helps rebalance hormones in the body, promoting a state of calm and relaxation.

3. Mental clarity and concentration

Running offers time for reflection and meditation, helping to clear thoughts and improve concentration. This allows a break from everyday worries, facilitating a more positive outlook on problems.

4. Improve physical health

Regular physical activity, such as running, helps you maintain a healthy weight, improve cardiovascular health and strengthen your immune system. A healthy body supports a healthy mind, thus reducing stress levels.

5. Socialization and community

Running can be a social activity, whether it’s group runs, participating in marathons, or interacting with other runners. This provides the opportunity to build relationships and receive emotional support, which helps reduce stress.

Running as an antidepressant from a scientific point of view

Scientific studies have demonstrated the effectiveness of running in reducing the symptoms of depression and anxiety. A study published in Journal of Clinical Psychiatry have shown that regular physical activity, including running, is as effective as drug therapy in treating moderate depression. Other research, such as that conducted by Harvard University, has confirmed that running increases levels of serotonin and dopamine in the brain, neurotransmitters essential for regulating mood and emotions. These findings support the idea that running can be a natural antidepressant, providing significant mental health benefits.

Running as a physical stressor for the body

While running has many benefits, it’s important to recognize that it can also be a source of physical stress on the body. Intense physical exertion can lead to muscle fatigue, injury and exhaustion if not practiced correctly. However, when running becomes a daily routine, the body adapts to the constant effort, improving endurance and recovery. It is essential to pay attention to the body’s signals and avoid overexertion to prevent negative effects on physical health.

How to choose the right running duration and the right time to run when you are stressed

Correct running time

To benefit from the anti-stress effects of running without overloading the body, it is recommended to run for 30 to 45 minutes per session. This amount of time is enough to stimulate the production of endorphins and reduce cortisol levels without causing physical exhaustion.

The right time of day

Choosing the right time to run depends on your personal preferences and daily schedule. Early morning can be ideal for starting the day with energy and mental clarity, while the evening can help release the tension accumulated during the day. It’s important to choose a time when you feel better and can maintain a consistent routine.

Other recommendations

• Heating and cooling: Before you start running, do warm-up exercises to prepare your muscles and joints. After your run, take time to cool down and stretch your muscles.
• Hydration and nutrition: Make sure you are well hydrated and eat a balanced diet to support physical exertion.
• Listen to your body: If you feel pain or excessive tiredness, give yourself time to recover and avoid overexerting yourself.

Running is an effective and economical way to manage stress in today’s busy life. By releasing endorphins, reducing stress hormones and improving physical and mental health, running offers numerous benefits to those facing constant pressure. It is important to integrate this activity into your daily routine in a balanced way, paying attention to duration, timing and listening to your body. Therefore, running will not only help you manage stress but will also improve your overall quality of life.