Relaxation Tips for Runners
Photos by Marques Jackson Photography.
By Marnie Kunz,
NASM-certified trainer, USATF- and RRCA-certified running coach
Whether you’re preparing to run a marathon or just stressed out by life in general, these relaxation tips for runners will help you decompress. Learning to relax will help boost the mental benefits we already experience from running — improving your mood, lessening anxiety, reducing depression, and boosting muscle recovery time.
In my own running, I’ve seen a big improvement in my running performance and enjoyment after I learned some relaxation techniques like visualization and meditation. When I was in school, I used to get so anxious and nervous before cross country and track races that I’d psych myself out and perform better in practice than in races. I’d crash and burn in races and feel so anxious in the process.
Then I read Magical Running and it transformed my mindset and my running. I learned to practice mantras, visualization, and meditation techniques. I saw a big difference in my running and lowered my race times significantly. I also started enjoying and appreciating my running so much more. I hope these tips can help you enjoy your running more as well as minimize the negative effects of stress in your life.
Why Relax? Effects of Stress
When you experience changes and challenges in life, this causes stress. Stress can be positive, pushing you to adapt and improve to life’s challenges. But when you have too much stress, your body is constantly in “fight-or-flight” mode, with the nervous system overstimulated and causing elevated heart rate and breathing and other physical and mental effects.
When a person has long-term stress, the continued activation of the body’s stress response causes wear and tear on the body and mind.
According to the Mayo Clinic, stress can affect your body, mind, and behavior.
Physical effects of stress include:
headaches
muscle tension
chest pain
fatigue
sleeplessness
Stress also affects mental health and mood, causing:
increased anxiety
sadness, depression
feeling overwhelmed
restlessness
lack of motivation
problems focusing
Stress can also trigger unhealthy behaviors such as overeating, undereating, drug or alcohol abuse, and skipping workouts.
Long-term effects of stress can be particularly harmful, as stress can trigger and worsen mental health problems such as depression, anxiety, and personality disorders. Stress can also lead to cardiovascular conditions such as heart disease, high blood pressure, heart attacks, and strokes. High stress levels can also lead to gastrointestinal and digestive conditions as well as skin conditions and hair loss.
Effects of Stress on Runners
In addition to all the above problems, stress can cause problems for runners specifically. Too much stress can lead to burnout, running injuries, lack of running motivation, excess anxiety before races or performances, and poor race performances. Stress can also cause you to lose sleep or sleep poorly, which will affect your running performance. Learning to relax will help enjoy your running more and be able to maintain higher energy levels and better performances.
Benefits of Relaxation
With all the problems that chronic stress can trigger, it’s not surprising that learning to relax and de-stress can be a lifesaver. Runners can experience extra stress from competitions, race training, and setting high expectations. These stresses can be motivating as long as you balance out the stress with some relaxation techniques and learn to set realistic goals. Social media adds an extra layer of stress for many of us, so learning to set limits with social media will also help you relax.
Practicing relaxation techniques helps:
reduce blood pressure
slow heart rate
improve digestion
boost mood
reduces muscle tension
improve sleep
decreases anxiety, depression, and insomnia
Relaxation for Runners
Learning ways to deal with stress is especially helpful for runners. Relaxation methods like meditation can help lessen performance anxiety, improve sleep, speed up muscle recovery and reduce race anxiety. Relaxation tips will help you recover faster, feel calmer and focused, and run better.
Relaxation Tips for Runners
Jennifer Lutenski, a trained meditation and Reiki instructor, running coach, and one of the Runstreet Chicago Wolf Pack runners, weighs in with her relaxation tips for runners:
Practice meditation or breathwork regularly
Take baths with Epsom salts
Do yoga/mobility work regularly before bed.
I also have some relaxation tips I tell my coaching clients:
Get at least 7-8 hours of sleep a night.
Turn off your phone at least an hour before bed or put it across the room and do not look at it for the hour before you sleep.
Do not check your phone for the first hour you’re awake each morning.
Take at least one rest day a week where you do not run at all.
Unplug one day a week. Limit your phone use as much as possible and enjoy the peace.
Get outside at least one day a week. Do some yard work, go for a hike, have a picnic, or just sit outside and read a book. Your outside day can also be your unplug day and you’ll feel more calm and relaxed afterward.
Pre-Race Relaxation Tips
If you have a race coming up, this can be a particularly stressful time for runners. Jennifer offers relaxation tips for leading up to your race:
Hydrate.
Drink some tea.
Practice meditation/breathwork.
Visualize your race the next day.
Think of a few affirmations for race day such as: I am running at a comfortable pace. I have prepared myself for today. I can do anything I put my mind to. I am running the mile I’m in.
You can also check out our Guide to Visualization for Runners for more tips on how to visualize race success and use mantras.
Have you tried any of these relaxation techniques? Comment with your favorite ways to relax. Get more training and fitness tips on my Runstreet Youtube and tag @Runstreet on Instagram to share your workouts and get cheered on.
Related Posts: Mental Health Tips for Social Media, 10 Self-Care Tips for Runners, 6 Tips to Visualize Running Success
Marnie Kunz is a NASM-certified personal trainer, USATF and RRCA-certified running coach, and the creator of Runstreet Art Runs, which bring together communities through running and street art. She is a Brooklyn resident, trainer, Akita mom, and writer. She enjoys running, traveling, art, and eating messily. You can follow her running and training at @Runstreet Instagram.
