Runners know: exercise is good for both body and mind. But when does sport help reduce stress, and when does the effect turn negative?
Author:
Dr. med. Hardy Hüttemann, Head of Medical Center
Medbase Basel Heuwaage
What Stress Does to Us
Stress often has a negative connotation, but in essence, it drives our body to perform at its best when we’re in a difficult situation. Stress gets the body going: heart rate, blood pressure, and circulation increase, and the body becomes more capable. When we perceive stress as a challenge, it’s called eustress – positive stress. If we see it as a threat, it becomes distress – negative stress.
Sport as a Stress Regulator
Exercise helps to reduce stress hormones like cortisol. At the same time, our body releases happiness hormones. Particularly with chronic stress, regular exercise can significantly improve well-being.
What Type of Training Helps Most?
Low-intensity endurance training is particularly effective – ideally outdoors. It improves blood circulation, relieves tension, and lowers cortisol levels. High-intensity training (HIIT) can also effectively reduce stress. The short intense sessions release endorphins and other mood enhancers, helping to reduce stress, alleviate pain, and improve sleep quality.
How Often and for How Long?
Short sessions of 10 to 20 minutes can be enough with the right intensity. For endurance training, the optimal duration depends on individual fitness levels. For some, five kilometers are already a challenge, while for others, it’s just a warm-up. What’s important is listening to your body.
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Training Intensity
It’s proven that low-intensity activities outdoors, such as walking or cycling, help reduce stress. However, if you’re short on time, even short high-intensity sessions can effectively reduce stress. However, it’s important to note that after intensive training, the body requires much more recovery.
Optimal Training Time
In general, stress accumulates throughout the day. Evening training can therefore be beneficial and help regulate stress. But morning training before work can also make sense: it allows you to start the day more relaxed. And a short, high-intensity training session during lunch can help you relax for the rest of the workday. Which time of day is best for training is individual.
Mental Aids While Running
Often, running helps us de-stress naturally. Improved blood flow and the release of mood-boosting substances help us see problems from a new perspective. They seem less threatening, and we can find solutions more easily. Breathing techniques (e.g., the 4-6-8 method) or positive self-talk further support this effect, especially at a moderate pace.
How the 4-6-8 Method Works:
- Inhale: Breathe slowly and deeply through your nose, counting to 4.
- Hold: Hold your breath and count slowly to 6.
- Exhale: Exhale completely through your mouth, counting to 8.
- Repeat: Repeat these three steps several times.
When Does Exercise Become Stressful?
When the body is constantly overloaded, the effect flips. Warning signs include performance decline, elevated resting heart rate, or persistent muscle soreness. In these cases: less is more. Gentle movement and targeted recovery are key to maintaining a good balance.
Balance Outside of Running
It’s important to stay hydrated and maintain a balanced diet. Additionally, it’s recommended to mobilize your joints before running, especially the ankles, knees, hips, and pelvis.
Training in Stressful Phases
During particularly stressful life phases, it’s worth focusing on less intense training and recovery. Demands for performance or strength improvement should be reduced. Once everyday life calms down, you can get back to full speed.
When to Take a Break?
In general, you should only skip training in the case of acute illnesses, such as infections or unexplained performance intolerance (sudden shortness of breath or chest pain).
In cases of overtraining, it is usually enough to reduce the intensity or change the type of training, such as cycling or strength balance training instead of running.
Who is MEDBASE?
Medbase is the largest multidisciplinary sports medicine network in Switzerland, offering specialized sports medical services for athletes, clubs, and sports associations at all activity levels, covering areas such as sports medicine, sports physiotherapy, performance diagnostics, and training consulting.