Run happy

If bubonic plague was the scourge of the Middle Ages, then stress is our modern equivalent. ‘Stress is the major issue affecting society today,’ says Neil Shah, director of non-profit organisation the Stress Management Society (www.stress.org.uk). Too much information, too much news, the recession, the environmental crisis, political scandals; it’s turning us into a society living under a steady and constant stream of stress.Stress in itself is not a bad thing. ‘Stress is your body’s natural reaction to an undesirable situation,’ says Dr Rajendra Sharma from the Diagnostic Clinic (www.diagnosticclinic.com). It’s what made sure our ancestors ran when faced with a snarling sabre-toothed tiger, and, in evolutionary terms, it’s the reason we’re here today. But when this ‘fight or flight’ response is being triggered persistently, releasing constant waves of adrenaline through your body, the effects are detrimental.

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"Running releases a cocktail of happy hormones into the bloodstream that make you feel euphoric and blissful"

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Beat stress

‘We all need a certain amount of adrenaline to keep alive,’ says Dr Sharma, ‘but too much is damaging. Adrenaline very quickly uses up your body’s nutrients – vitamins, minerals, essential fatty acids – without which we can not survive.’ Stress sends your heart rate soaring, your blood pressure sky high – according to the British Heart Foundation, stress can lead to increased risk of heart disease – and it’s been linked with other illness, including diabetes and chronic fatigue.Going running, therefore, may not always seem like the obvious thing to do in times of intense stress, but we assure you it works.‘When you do any form of exercise, running included, your body releases a cocktail of happy hormones into the blood stream – serotonin, dopamine and endorphins – that make you feel euphoric and blissful,’ says running coach and stress management consultant Dan Roberts (www.danrobertstraining.com). ‘These are your body’s natural pain relievers and will be released every time you go for a run.’ With research from mental health charity Mind (www.mind.org.uk) showing that one in 11 people visit their GP due to stress and anxiety, these free non-prescription anti-depressants on tap could save you the trip. In fact, according to Shah, ‘Around 75 to 80 per cent of visits to the doctor can be attributed to stress.’ Put on your running shoes and just think of how much you’ll be saving the NHS!Running has also been shown to lower blood pressure and is recommended by the Blood Pressure Association (www.bpassoc.org.uk) as a way of keeping healthy blood pressure levels.

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Clear your mind

‘Running is a great way to clear your mind,’ says life coach Pete Cohen (www.weightlossguru.com). When running, you gift yourself some time to sift and sort through the events of the day, to ponder over problems, reach resolutions or simply allow your mind to wander. ‘The very nature of running creates a sense of freedom which is important when you are feeling restricted by stressful situations,’ Cohen says. ‘Often by leaving a problem and then coming back to it, the difficulty seems so much smaller as you’re able to deal with it with a clearer head. By running, you’ll give both your mind and body the strength to tackle things you didn’t think you have the energy for before.’Personal trainer Dan Roberts describes running as a form of ‘moving meditation’, a chance to take your mind away from stressful thoughts and observe the things that are calming and soothing. Imagine running in an open space with the breeze blowing gently through your hair, the trees around you, the fresh air, the earth; the rhythm of your breath and the beat of your feet as they strike the ground. Are you feeling relaxed yet?Focusing on technique can also bring about a state of relaxation and inner peace. Richard Stannard (www.richardstannard.com), a former British Triathlon Champion currently collaborating on a nationwide campaign to get people active (check out www.nokiaoutdoorseries.co.uk), says he finds a deep sense of tranquillity comes from concentrating one-pointedly on his technique. According to recent research, this is also a proven way to enhance performance, he says. When you bring all your attention to what you are doing at the time – for example, a particular running technique – you’ll actually run faster, the research shows.

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"We're designed to be outside and yet so many of us spend our days inside offices, sitting under unnatural light"

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Get outside and socialise

We’re designed to be outside, says Cohen, and yet so many of us spend our days cooped up indoors, inside offices, hunched over computers, sitting under unnatural light. ‘This drains our energy, whereas nature nourishes our energy,’ says Cohen. Research from the World Health Organisation [WHO] agrees. Being in green areas can actually boost mood and alleviate stress and depression, WHO studies show.By running outdoors, you’ll feel invigorated, nourished by nature and rejuvenated by fresh oxygen pumping through your blood stream. And if you run with a running club, friends or a running buddy, you add the social aspect too – another antidote to stress.Running also sets you up for a good night’s sleep. ‘When you run, you’re breaking your body down and making your muscles work,’ says Cohen. When muscles are worked they need rest and repair. This will encourage your brain to secrete melatonin, which tells the body to sleep to help repair.’ Studies also show that sleep is crucial when it comes to preventing stress.

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Have a goal

‘Setting a goal and achieving that goal brings about a great sense of accomplishment that can help alleviate stress and anxiety,’ says stress consultant Liz Tucker, co-founder of Be Healthy, Be Happy (www.behealthybehappy.com). If you set yourself a target of a distance to run, or even just deciding to go for that run; you’ll be rewarded with those feel-good endorphins that will make you want to go again and again. In stressful situations, it’s very easy to feel out of control; target-setting will bring that sense of control and re-establish feelings of personal power. And remember, no matter what’s going on in your life, you can always put on a pair of running shoes and hit the track!

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How much, how often?

It’s important to get the balance right when it comes to exercise. While the right amount can create a sense of calm, wellbeing and happiness, too much can create more stress by producing excess levels of adrenaline in the bloodstream. To keep a lid on stress, follow this advice from Dr Sharma on healthy exercise times:– 45 minutes brisk walking daily or 20 minutes running, three times a week.– Supplement this with 10-15 minutes, resistance training twice a week. Weight training will create strong bones.– Do 10-15 minutes a week of balance training, such as yoga or walking on hilly and uneven terrain. This stimulates the balance centre in the brain and helps reduce your risk of dementia. – To know you’re working out at optimal capacity, check your heart rate, says Dr Sharma. Simply subtract your age from 220 – that’s the heart rate you’re after! – Find out how stressed you are at www.diagnosticclinic.com.

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Beat the blues

Mind, the mental health charity, recommends running as a useful and cheap way to beat depression. When you exercise, your body releases serotonin, dopamine and endorphins – ‘feel-good’ hormones that boost mood. A study in Psychosomatic Medicine showed regular exercise worked as well as medication in lifting depression.