What Is Stress and Why It Occurs
Stress is a natural protective mechanism our body uses in response to adverse environmental conditions. It initiates a chain of biochemical processes that help us to cope with challenges and adjust to new situations.This mechanism has been a part of our nature since the primary stressors for our ancestors were the need to evade predators or hunt for food, hence its common name "fight or flight."Primitive humans needed to focus on one task to survive and procure food: mobilize their body's resources, concentrate, and activate their muscular system to be prepared for action. These changes affect nearly all body systems and are regulated at the highest level with the help of hormones that transmit information between organs. When the brain detects danger, it sends a signal that triggers the release of stress hormones, such as adrenaline and cortisol, by the relevant organs into the bloodstream.What adrenaline and cortisol do
- Improve the conduction of nerve impulses, leading to a positive effect on the reaction and decision-making speed.
- Increase the frequency and strength of heart contractions, ensuring that working muscles receive oxygen.
- Decrease insulin production and release glycogen from the liver, increasing the level of glucose in the blood, which is the main source of energy for muscles.
- Accelerate lipid and protein metabolism, resulting in the active breakdown of proteins and fats for use as further sources of energy.
- Redistribute blood flow from internal organs, primarily the digestive system, to muscles for better support of their function.
- Destroy lymphocytes, which are immune cells, and suppress immune reactions.
- Have an anti-inflammatory effect, resulting in a reduction in the number of leukocytes.
- Increase the pain threshold.
What Are the Benefits and Harms of Stress
Since the body's reaction to stress is a normal physiological process that's inherent in nature, we actually need some stress to keep all our systems functioning properly.A stress-free life may seem enjoyable, but a complete absence of stress can decrease our body's functional abilities.Significant life changes can trigger stress in us, like that which our ancestors had when they needed to hide from predators. So, the ability to adapt to new circumstances is crucial for our survival and comfortable living.Learning how to manage stress can make us more resilient, but if we experience too much stress, our bodies may not be able to cope with it.Related: 16 Ways to Balance Work and RunningNowadays, stress has different causes than those that affected our early human ancestors. The primary sources of stress are now psychosocial, such as work, household problems, and other external factors. However, the body's response to stress remains the same, whether it's physical or psychological.While cortisol and adrenaline levels return to normal after physical stress, in the case of emotional stress, the stress response cycle remains incomplete, and stress hormone levels remain elevated.Chronic stress can harm the body in various ways, including:- Elevating blood pressure.
- Causing tachycardia, which is an accelerated heartbeat even at rest.
- Reducing immunity and increasing susceptibility to diseases.
- Creating digestive problems
- Reducing muscle mass.
- Causing joint problems.
- Disrupting sleep patterns.
- Raising blood sugar levels, potentially increasing the risk of developing diabetes.
- Causing the accumulation of fat in the lower abdomen, also known as "cortisol belly," which is difficult to eliminate even with a diet.
- Leading to depression.
4 Reasons Why Running Is the Best for Stress Relief
1. Running helps shift your focus
When you run, your body repeats the same movement pattern over and over again in a cycle. So if you go for a long run at a steady pace, it's actually a pretty simple and straightforward movement for your body and nervous system to handle.Of course, if you want to achieve certain results and minimize the risk of injury, it's important to learn the correct running technique. But in general, anyone can run because it is a natural skill that doesn't require special mastery.That's one of the great things about choosing running as a way to deal with stress. When you're feeling overwhelmed and don't have the energy to learn something new and complicated, it is better to choose a simple and understandable activity.A runner's training regimen typically contains more than just slow-paced runs, but also interval training, special running and jumping exercises, and sometimes the use of equipment such as barriers and boxes. The benefit of these workouts lies in the complete focus and concentration they require.When you're doing technically complex movements, there's simply no room in your mind for anything else. You have to be fully concentrated on what you're doing in the present moment. And isn't that a great way to distract yourself from negative thoughts?However, keep in mind that these kinds of workouts are more difficult and intense, so it's important to approach them in a measured way.2. Running has a positive effect on the endocrine system
Hormones regulate almost everything in our bodies, including our mental and emotional states.Running has a positive effect on the endocrine system, stimulating the production of various hormones, such as dopamine, endorphins, and serotonin, often called “happiness hormones”. These hormones also act as neurotransmitters, facilitating the transmission of nerve impulses throughout the body.As a neurotransmitter, dopamine plays a crucial role in several processes, including the formation of:- the sense of anticipation of a reward for accomplishing something, such as completing a run or finishing a race
- the satisfaction when achieving a goal
- the positive emotions from physical activity
- the emergence of motivation (positive impact on the emotional background).
3. Running enhances antidepressant effects
Running is one of the best types of cardio training, as it leads to many corresponding adaptive changes in the body.- Regular exercise brings down the heart rate even at rest, and it also increases the heart's stroke volume (the amount of blood the heart pumps out in one contraction). This, in turn, makes the heart work more efficiently.
- Blood vessels become more elastic in response to the need to pump blood more intensely during exercise. One of the positive outcomes of this is a decrease in blood pressure after several weeks of regular training.
- Tissue capillarization improves. During a run, the muscles that are working require oxygen. The muscle cells involved in running need a well-developed network of small capillaries to deliver oxygen to the mitochondria, which serve as the cell's powerhouses. The development of the capillary network is an adaptation to this oxygen requirement.
- Another benefit of running is that it stimulates lung ventilation. Deep breathing during running provides oxygen to the body and enhances vital lung capacity over time, resulting in a more efficient breathing process not only during exercise but also in everyday life.
4. Running outdoors makes you feel better
Running often involves training outdoors, which has a lot of positive effects:- It helps to oxygenate your body better, which is especially important for people who work in enclosed spaces like offices, homes, or shopping centers.
- Running in sunny weather provides an opportunity to get vitamin D, a crucial substance for the body. Vitamin D regulates the exchange of calcium and phosphorus, which is necessary for bone tissue. It also participates in the production of antibodies, strengthening immunity, and serves as a substance for the production of dopamine.
- Running provides an easy way to change your surroundings.
Running as an Antidepressant from a Scientific Perspective
Several studies have shown that exercise, particularly running, has a significant therapeutic effect in treating depression*.These studies have established an inverse relationship between regular physical activity, cardiorespiratory fitness, and depression symptoms. It means that as fitness levels increase, the severity of depression symptoms tends to decrease.Moreover, regular moderate-intensity workouts also make it possible to reduce the dosage of antidepressants needed in the treatment of depressive disorders. Physical activity has a positive effect on sleep quality and cognitive function.Back in 1991, Swiss scientists found that regular runs (averaging 2 hours per week) over 4 months significantly reduce levels of aggression, anxiety, and seasonal mood swings. This demonstrates that running is an effective method for treating seasonal depression.Recent studies have also confirmed the mental health benefits of running. For example, in 2022, Chinese scientists found a positive relationship between regular cardio workouts lasting 40-50 minutes, done 10-15 times a month, and an improvement in mental health.Similarly, researchers from the University of Edinburgh analyzed studies on the relationship between sports and mental health over the past 30 years and came to the same conclusions.British and Norwegian experts prescribe physical exercise as an alternative to antidepressants.Movement is a natural and readily accessible way to ease depression symptoms. Running replenishes the lack of neurons and neurotransmitters, performing the same function as antidepressant medications.John Ratey, a researcher and author of the book Spark: The Revolutionary New Science of Exercise and the Brain, notes that physical exercise improves our self-perception by balancing the levels of various neurochemicals, including serotonin, dopamine, norepinephrine, neurotrophin, vascular endothelial growth factor, and others, in the prefrontal cortex of the brain.Why Running Is Also Stress
Engaging in any physical activity puts stress on the body, causing the release of specific hormones and initiating a chain of processes described at the beginning of the article. The more intense and demanding the workout, the higher the level of stress.With adequate recovery, including quality sleep, proper nutrition, and a balanced work and rest schedule, the body gradually returns to its normal state. The level of stress hormones decreases, the stress threshold from physical exercise increases, and we become prepared for another workout. Yet, if we are also experiencing high levels of daily stress and fail to recover sufficiently, we risk worsening its negative effects.How to Choose the Right Amount of Running When You're Stressed
Your strategy for choosing the amount of running should depend on the level of stress you're experiencing.If it's a one-time event, such as having a difficult day at work or receiving criticism from your boss, there's no need to adjust your training plan. In fact, physical activity can be beneficial in these situations as it helps to burn off the stress hormones, complete the stress response cycle, and provide you with positive emotions.However, if you've been experiencing stress for a prolonged period, it's essential to adjust your workouts appropriately. First and foremost, you need to pay attention to whether your body has already started to react to the stress. Take the time to listen to your body and understand its signals.Signs of physical stress include:- Sleep disturbances such as difficulty falling asleep and insomnia
- Irritability and mood swings
- Increased anxiety
- Feeling tired and lacking energy in the morning even after having a normal amount of sleep
- Decreased or increased appetite
- Sudden weight loss or gain
- Digestive problems such as pain and discomfort in the stomach
- Episodes of tachycardia, that is, increased heart rate
- Lack of interest in activities that usually bring positive emotions and satisfaction
- More frequent colds
- More frequent headaches
- Skin irritation such as eczema, dermatitis, or allergic reactions that were previously uncharacteristic.
Conclusion
When experiencing emotional stress, physical exercise can be beneficial as it allows the body to complete the stress response cycle and expend the stress hormones.It's essential to focus on establishing fundamental things such as sleep and nutrition. Nevertheless, light jogging can help stimulate the production of hormones that promote feelings of well-being.Running is a better sport for coping with stress than others due to its various positive effects, such as improving the body's oxygen supply, strengthening the heart and blood vessels, activating the endocrine system, and producing "happiness hormones." These benefits not only improve well-being but also enhance the quality of life.Running is so beneficial that it can help you overcome depression. In some countries, psychotherapists suggest physical activity and exercise instead of antidepressants. This is because running acts as a natural antidepressant, stimulating the body to produce the same substances found in the medication.If you've grown to love running, or if you've been running for months or years, don't ever give up on it, even if it's sometimes challenging to motivate yourself to keep going. And if you've never run before, now is the perfect time to start.*Sources- Relationship between physical activity and mental health in a national representative cross-section study: it’s variations according to obesity and comorbidity. Peng Xu et al. J Affect Disord, 2022.
- Effects of jogging on mental well-being and seasonal mood variations: a randomized study with healthy women and men. E Suter et al., Schweiz Med Wochenschr. 1991.
- A scoping reside of the relationship between running and mental health. Freya Oswald et al. Int J Environ Res Public Health, 2020.
- Spark. The Revolutionary New Science of Exercise and the Brain. John J. Ratey, Eric Hagerman, 2008
