How to Beat Anxiety: Running for Anxiety Relief

Last Updated on September 27, 2023 by Amanda Bowden

Discover the Science-Backed Benefits of Running for Anxiety Reduction

Anxiety is a common mental health issue that affects millions of people worldwide. While medication and therapy are effective treatments, there are also natural methods that can alleviate symptoms. One of the most effective natural methods is running. In this blog post, we’ll explore the reasons why running helps with anxiety. We’ll also look at how to get started with running, and the best amount of running for anxiety, according to scientific studies.

Why Running Helps with Anxiety

Running is a form of aerobic exercise that raises the heart rate and increases blood flow. This has a number of positive effects on the body and brain, including the release of neurotransmitters like endorphins, serotonin, and dopamine. These chemicals are often referred to as “feel-good” neurotransmitters because they can improve mood and reduce feelings of anxiety.

Endorphins and Other Neurotransmitters for Beating Anxiety

Endorphins are natural painkillers that are released during exercise, and they can produce a sense of euphoria or “runner’s high.” Serotonin is a neurotransmitter that regulates mood, and low levels of serotonin have been associated with anxiety disorders. Running can increase serotonin levels, which can help reduce anxiety symptoms. Dopamine is another neurotransmitter that plays a role in motivation and pleasure, and it can also be released during exercise.

Endocannabinoids, the drug-free way to improve mood!

Recent research has suggested that the endocannabinoid system, which is involved in regulating mood and anxiety, may also play a role in the anxiety-reducing effects of running. The endocannabinoid system is a complex network of receptors and neurotransmitters that is involved in a variety of physiological processes, including pain, appetite, and mood.

Studies have shown that exercise, including running, can increase the production of endocannabinoids in the body. These endocannabinoids may then bind to receptors in the brain, leading to reduced anxiety and improved mood. In addition, some researchers believe that cannabinoids found in marijuana may also contribute to the anxiety-reducing effects of exercise.

While the research in this area is still preliminary, it suggests that the endocannabinoid system may be involved in the anxiety-reducing effects of running. More research is needed to fully understand the mechanisms at play, but these findings suggest that the benefits of running for anxiety may be even greater than previously thought.

In addition to the release of neurotransmitters, running can also improve sleep quality, reduce stress hormones like cortisol, and improve overall physical health. These factors can all contribute to a reduction in anxiety symptoms.

How to Get Started with Running

For beginners, it is crucial to begin with a slow and steady approach, gradually increasing both distance and intensity over time. One popular program for beginners is the Couch to 5K program, which involves a series of walk/run intervals that gradually increase in duration. This program is designed to help beginners build up their endurance and avoid injury.

Don’t rush, take it easy and start off slowly. This will help your body adapt to the stresses of running.

It’s important to invest in a good pair of running shoes, as this can help prevent injuries. Incorporating strength training and other forms of cross-training can also help improve running performance and reduce the risk of injury.

The Best Amount of Running for Anxiety, According to Scientific Studies

While the benefits of running are clear, it’s important to find the right balance of running that works for you. According to a study published in the British Journal of Sports Medicine, running just once a week for less than 50 minutes at a moderate pace was associated with the lowest risk of death from all causes. Running more than three times per week or running at a high intensity for more than three hours per week did not provide any additional health benefits.

Another study published in the Journal of Psychiatric Research found that running for just 30 minutes per day, three times per week, for 10 weeks was effective in reducing symptoms of anxiety and depression. Whereas, according to a study published in the journal Mental Health and Physical Activity, running for 30 minutes per day, five times per week, was effective in reducing symptoms of anxiety.

These findings suggest that running for moderate amounts of time, such as 30 minutes per day or 60 minutes per week, may be effective in reducing anxiety symptoms. However, running for excessively long periods of time may have negative effects on mental health.

It’s important to note that these findings are based on observational studies and more research is needed to fully understand the relationship between running and anxiety. Nevertheless, these studies suggest that running in moderation may be an effective strategy for managing anxiety.

The Science-Backed Benefits of Running for Anxiety Reduction

Running has been found to be an effective natural remedy for anxiety, with numerous studies showing that it can help reduce symptoms of anxiety and improve mood. The benefits of running for anxiety may be due to the release of neurotransmitters such as endorphins and serotonin, as well as the potential involvement of the endocannabinoid system. Additionally, scientific studies suggest that running for moderate amounts of time, such as 30 minutes per day or 60 minutes per week, may be ideal for combating anxiety symptoms.

If you’re a running beginner, Couch to 5K program is a good way to get going. It provides a gradual progression of running workouts that can help you build endurance and confidence. And remember, running is just one of many strategies that can help manage anxiety. It’s important to find the right approach that works for you, whether it’s running, meditation, therapy, or a combination of methods.

In conclusion, running can be a powerful tool in the fight against anxiety. By understanding the science behind the benefits of running and finding the right approach that works for you, you can take control of your anxiety and improve your mental and physical health.

Next read 5 Amazing Benefits of Trail Running for Mental Health.