Start Running to Reduce Your Work Related Stress

Running and exercise in general, reduce stress hormones and stimulate the production of endorphins, also called the ‘happy hormones’, which together creates a mental uplift that not only helps a person relax, but also improves their mood. HEALTH speaks with David Mackenzie, Managing Director of the Mackenzie Jones Group specifically about running and how it can help alleviate your day-to-day stress.

The link between running and stress There is a direct positive link between exercise and mental health overall, not specific to running per se, reveals Mackenzie. “The latest ASICS research proves that just 15:09 minutes of exercise is all it takes to begin experiencing a positive uplift, which demonstrates the big impact a small amount of movement can have,” he says. In terms of how often a person should partake in running, given they have permission from their physician, he adds, “It is generally understood that doing at least three or four days of exercise per week is beneficial. If you are starting out running, there is a great app called Couch to 5K that will take you from walking to running your first 5K non-stop. It’s how many passionate marathon and half-marathon runners I know started out.”

Different styles of running Running takes all forms depending on your ability and experience, says Mackenzie. He advises, “Start doing short distances and run/walk, then set a goal of one kilometer non-stop and build from there.” Make sure you push yourself, but in the beginning make it manageable. The key is consistency, he says.

What makes running unique According to Mackenzie, one of the benefits of running is you can do it outdoors and in a social group. He adds, “Both these factors are proven to improve mental wellbeing; we as human beings have evolved to hunt in nature, on foot and in small groups – our bodies reward us for this behavior. In fact, regular running in a group is one of the best ways to maintain a positive outlook.” The best type of running There is not a one size fits all answer, indicates Mackenzie. “It really depends on what you are aiming for,” he says, adding, “I don’t run without a training goal in mind. I train by running intervals at least four days per week; intervals help you get stronger and make your heart work more, so make you faster over time.” One thing he always advises is to enter races. “This gives you a goal and a target to improve on, plus the fun and excitement of running with a group of people is something that once you experience, you will want to do again and again.”

Tips to get motivated Join a running group; there are multiple groups in Dubai: Dubai Creek Striders, 3F Striders, or the Abras. There are several free groups that will help you start and also meet other beginners. Set a manageable goal and work towards it. In the beginning, it is always difficult keeping the consistency, but focus on regular small gains.

Get a friend involved, it is always great to run with friends, especially people better than you.

Get the right kit. Don’t go out and buy everything, but a good pair of shoes is essential.

Get used to feeling uncomfortable: in the beginning, you may feel achy or out of breath, but being out of breath isn’t a sign to stop, it is your body getting more oxygen to your muscles.

Enjoy yourself. Pick your favorite place, run and reward yourself afterwards with a coffee, treat or regular sports massage. You will be amazed how quickly you will improve and feel great. H