Guest article

Running against stress: 5 tips how to effectively get rid of stress while running

Running can counteract stress and relieve it optimally. If you have a lot of pressure at work and have to work on time or under adverse conditions, this can Running can be a real liberationYou are just for yourself, running a beautiful route through nature, you hear your breath and the footsteps on the asphalt. Time out!

Once you get home you feel like you're in a State between optimal stimulation and pleasant exhaustion so really balanced and comfortable.

Reduce stress while running: this is how it works

1. running reduces cortisol

During the day, we usually have too much stress, often eat the wrong things and overexert ourselves. Some jobs leave you no other choice.
It is then important to compensate during your free time. Stress accumulates Stress hormones like cortisol in the body. These are actually there to make your body ready to flee or fight. If you have accumulated stress, you have to make sure in the evening that an excess of cortisol is released. Cortisol reduced again will. The best way to do this is with endurance running and the controlled depletion of your energy reserves.

2. react off on the treadmill

Quite a few stressed-out people get on the treadmill during their lunch break: headphones on, run, switch off. After half an hour to an hour, they go back to work refreshed. The opportunity to Stress relief on a treadmill You can also work out at home or in a gym.

Especially with bad weather or when it is very cold, the treadmill with incline can be the better alternative be for running outdoors.

3. breath, heartbeat and tempo must be right

If you want to relieve stress instead of build it up, you need to run at a pace that Breathing, heartbeat and your pace united. In this case, the pulse and heart rate are optimal and you use your strength ideally. Running is then not seen by your body as another stressful action, but as a fitness unit with an uplifting and relaxing effect.
The rule of thumb is Training pulse-Formula180 minus your age. If you are 35 years old, your optimal training heart rate is 145 beats per minute.
You can of course also use a Heart rate monitor run that warns you when you've gone too fast and gotten out of sync.

4. set the mindset

Do you run with Thoughts in your headIf you don't have a lot of time on your hands, which are somewhere at dinner, ironing laundry, the files you left at the office, or arguing with your partner, you're guaranteed to be working out against yourself instead of for you.
While running, get into the habit of Mindfulness type on. Notice your body, the breathing, the sound of your kicks and nothing else.
This way, in addition to running, you empty your mind and your thought memory and stress relief is guaranteed!

5. running after acute stress reactions

Your meeting went terribly, you could have gone for your colleague's collar and then the boss was also on his side. You are boiling and under power!

Luckily, you've got an outside appointment coming up and some time on your hands. If you still wear sports shoes now or your running shoes in the trunk of your car, almost nothing stands in the way of a round. You can get rid of acute stress with a round of running through the park.

An Acute stress rush puts you in the flight or fight mechanism already mentioned. The stress caused by the pent-up combat energy you can immediately live out by running and thus bring you back to the ground!


Running is a optimal stress killer - if you run evenly, with an optimal training pulse, an empty head and in a pleasant environment.

This article is a guest contribution from Jan Fitschen.

Ever since I was a child, I have been passionate about exercise, sports and running. You could truly say: Running is my life! I would like to pass on my passion for sports and the knowledge I have acquired over many years to other people.