Release Nervous Energy: 5 Ways Running Eases Anxiety for Busy Women
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Is feeling anxious becoming the new normal?
With poor work-life balance and an uncertain economy, it’s no surprise that over 40 million adults in the US experience anxiety.1 In fact, women are twice more likely to be affected by it than men.2
However, science suggests that it is possible to reduce anxiety with a simple exercise like running. Even a 10-minute walk or jog can be a true anxiety antidote and bring out a positive mood.3
How can running help release anxiety, and is it a fast fix? In this article, we’ll uncover 5 ways running helps relieve nervous energy.
#1 Productive time alone for anxiety relief
Being alone isn’t always a source of loneliness. It also acts as a self-care ritual4 that reduces anxiety and provides stress relief.4
That’s why running can be one of the most productive ways to experience the benefits of time alone.
It clears the head by giving us precious time to reflect on our day and catch up with our feelings and emotions.
Whether it’s a 15-minute or 1-hour jog, running can be the best time to gather our thoughts.
#2 Lowers stress levels and boosts happy hormones
Stress is becoming the new normal, with over 55% of Americans feeling stressed during the day.5
This means our cortisol levels, or stress hormones, are always high. And it can lead to a series of health issues like anxiety, depression, or even heart diseases.6
But it is possible to trick our brains and reduce these stress hormones immediately by going out for a run.7
Running also works the other way around and boosts our mood by increasing endorphins.8
These happy hormones are related to runner’s high – a sense of euphoria during or after a run, which relieves anxiety and makes us feel calmer and happier.
Runners claim it can even increase optimism, a sense of achievement, and confidence.
#3 Clears thoughts by improving focus and productivity
With 56% of Americans claiming that stress and anxiety affect their productivity,9 running as a form of meditation can also be helpful.
Brain scans even show that meditation and running can have a somewhat similar effect on the brain.10
And it’s true – once we start running, we’re in the present moment, conscious of our breath, and in tune with our body.
It is also proven that running helps us process information better and improves focus and productivity as a result.11
After a run, we are more likely to pay attention, tune out distractions, switch between tasks, and solve problems more easily.12
This makes us less anxious about work because we’re more productive.
#4 Lifts confidence and encourages a positive body image
With a toxic social media environment and false body images, research shows that females experience more social physique anxiety than men.13
Anxiety can cause a negative body image, and our body image can be a cause for anxiety.
Body image is a complex and personal issue, but running impacts shifting the mindset of how we see ourselves and lifts confidence along the way.14
Running gives us quick feedback – once we complete our today’s goal (it can even be a short 10-minute run), we get that feeling of accomplishment that contributes to a positive body image.
#5 Running habit as anxiety’s remedy
A regular running schedule works as well as medication. It significantly reduces symptoms of anxiety15 and builds resilience against stormy emotions.16
People who run continuously have lower tension levels, a more stabilized mood, improved sleep, and significantly higher self-esteem and body image.
Also, long-term runners are more likely to experience positive mental health outcomes than the ones who don’t run at all.17
But it doesn’t mean you need to start with full force. Even a 5-minute jog every second day can stimulate anti-anxiety effects.
Psychologists even suggest that a 10-minute walk may be just as good for relieving anxiety as a 45-minute workout.15
How to build a running habit for anxiety relief
There are many popular formulas that can build a running habit – “Run 3 times per week,” “Move for at least 30 minutes a day,” or “Run with a friend.”
Experiencing the maximum effect of running for anxiety relief hides in being consistent.
Everyone is different, so the way we build a habit should be personalized as well.
For some people, taking a walk every day to work can be a great start. For others, running 2 miles every other day can be an ultimate goal. It all depends on the level we’re on.
It’s important to have a program to keep us on the right track of our goals and motivations. Without a plan, it is easy to lose motivation and desired results.
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17 sources
- https://www.nami.org/About-Mental-Illness/Mental-Health-Conditions/Anxiety-Disorders
- https://adaa.org/understanding-anxiety/facts-statistics#:~:text=Facts%20and%20Statistics&text=%2D%20GAD%20affects%206.8%20million%20adults,to%20be%20affected%20as%20men
- https://www.nature.com/articles/s41598-021-01654-z
- https://www.researchgate.net/publication/319643109_Solitude_as_an_Approach_to_Affective_Self-Regulation
- https://www.stress.org/daily-life
- https://www.webmd.com/a-to-z-guides/what-is-cortisol
- https://www.sciencedirect.com/science/article/abs/pii/S030645301400403X
- https://pdfs.semanticscholar.org/d9d6/a77f113bb866ea1588edf646a60e25ca1755.pdf
- https://adaa.org/workplace-stress-anxiety-disorders-survey
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5147411/
- https://go.skimresources.com/?id=114047X1572903&url=https%3A%2F%2Flink.springer.com%2Farticle%2F10.1007%2Fs00221-018-5247-x&sref=https://www.theguardian.com/lifeandstyle/the-running-blog/2018/jun/21/what-does-running-do-to-your-brain
- https://www.sciencedirect.com/science/article/abs/pii/S1469029221001655?via%3Dihub
- https://www.eatingdisorderhope.com/blog/eating-disorders-and-social-anxiety-in-men
- https://www.webmd.com/balance/stress-management/effects-of-stress-on-your-body
- https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety
- https://www.sciencedirect.com/science/article/pii/S2095254619300298
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7663387/
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I’ve been using Joggo for 4 months now and I’m more than happy! It does have an effect on my stress levels.. I run every morning to clear my head, I’m way more focused especially when I have 3 teenagers in the house.
I noticed that I’m more anxious lately and I have this feeling in my chest. If running can help me fix this, I will definitely try to do it. But it’s hard to motivate myself to do sports, so downloaded this Joggo app according to your recommendation
Yes!! Running can help with stress and anxiety and I’ve noticed it myself. I’m running every second day after work and it helps me a lot. I’m curious about the nutrition plan this Joggo program offers so I did their quiz to get the app