Commentary: Running can help cope with stress at work

Running as a Stress Reliever: Finding Balance in a Fast-Paced Work Culture

If you’re someone who laces up their trainers and heads out for a run to unwind after a stressful week, you're not alone. In fact, millions of people around the world use running as a coping mechanism to deal with the pressures of modern life — including the stresses of work.

According to England Athletics, more than six million adults in England ran at least once a week in 2021, and nearly two-thirds of them cited stress reduction as a key reason for hitting the pavement. Running has long been recognized as a valuable way to relieve stress, enhance mental clarity, and provide a much-needed break from the demands of work and daily life.

The Stress of Modern Work

As many of us know all too well, work can often feel overwhelming. Research indicates that one in seven workers experiences mental health issues linked to their jobs, with workplace stress becoming a growing problem. We’re faced with ever-increasing demands to do more, faster — and this relentless pressure can erode our sense of self-worth, leaving us feeling inadequate or like we're constantly falling short. This can eventually lead to burnout and a diminished sense of purpose.

In the midst of this, something as simple as going for a run can offer a powerful antidote to work-related stress, helping people reclaim a sense of identity and control outside of their professional lives.

The Power of Running: A Sense of Identity and Community

Our research into how running affects workers' mental health, particularly through events like parkrun (a weekly 5k run held globally), reveals the transformative impact of regular physical activity. Running can provide a strong sense of community, self-worth, and belonging. For many, the identity of being a runner can help counterbalance feelings of insignificance or burnout at work.

Participants in our study emphasized that, unlike work, where they may often feel they are never "good enough," running gave them a sense of value and achievement — something they could control. Being part of a running community, whether local or online, provided them with a supportive environment where they were encouraged, celebrated, and could see progress, regardless of their pace or experience level.

This sense of belonging to something bigger than themselves was a key theme that emerged from our research. In contrast to the competitive, sometimes dehumanizing nature of work, running allowed individuals to express their true selves in an authentic and supportive environment. It gave them the opportunity to experience success on their own terms, whether that meant finishing a race, simply getting out the door, or overcoming the challenges of training.

Running Builds Resilience: Coping with Failure

One of the most valuable lessons running offers is how to deal with failure — something that is inevitable both in sports and in life. Injuries, bad runs, missed goals — all of these are part of the running experience, and they can teach valuable lessons in resilience.

In fact, running can actually help us cope with failure in a healthier way. Because the physical challenges of running are often predictable — whether it’s the risk of injury or not hitting a target pace — we learn how to adjust our expectations and respond to setbacks without losing our sense of self-worth.

Interestingly, our research suggests that group running may amplify this benefit. When runners experience failure together, such as missing a race goal or encountering an injury, the communal aspect of running allows individuals to process these challenges more effectively. The shared experience of failure can make it feel less isolating, reducing the negative emotional impact.

The Dark Side of Running: The Pressure to Perform

While running can provide great mental and physical benefits, there are also some pitfalls to be aware of. One of the dangers is the performance-driven culture that can be exacerbated by social media and the use of fitness tracking apps. In a world where social comparison is rampant, runners can become obsessed with outperforming others, whether it's a friend, a colleague, or an online community.

This pursuit of constant improvement — faster times, longer distances, more frequent runs — can sometimes mirror the competitive, achievement-oriented culture that many people experience at work. In some cases, running becomes another means of proving oneself, rather than a genuine form of self-care. The pressure to keep pushing for new personal records (PRs) or more miles can actually reinforce the very stress that running is supposed to alleviate.

Moreover, injuries that arise from pushing too hard can lead to a cycle of frustration and disappointment, which may exacerbate feelings of inadequacy that people already experience at work. If running becomes a way to escape the pressures of life rather than a source of joy or relaxation, it can end up having the opposite effect.

The Balance: Running for Health, Not Perfection

Our research suggests that moderation is key when it comes to using running as a stress reliever. It’s important to approach running as a form of self-care rather than a means of achievement. The best benefits come when running is enjoyed for its own sake — as an opportunity to connect with your body, clear your mind, and step away from the demands of work and life.

To make running a true stress-relief tool, it’s essential to let go of the pressure to constantly perform and instead focus on the experience of running itself. This can mean going for a run simply for the enjoyment of moving your body, rather than focusing on achieving specific distances or times. Listening to your body, accepting slower days, and allowing yourself time to recover — these are all key aspects of a sustainable and healthy running practice.

Conclusion: Running as a Lifeline for Mental Health

Ultimately, running offers significant mental health benefits when approached with the right mindset. It provides a way to disconnect from the pressures of work, build a resilient sense of self, and belong to a supportive community. By embracing running as a joyful, non-competitive activity, individuals can reap the rewards of improved physical health, mental clarity, and emotional well-being.

While there are challenges — both physical and mental — to running, the key is finding the right balance. When done in a healthy, sustainable way, running can be a powerful tool for managing stress, building resilience, and creating a positive sense of self. And in today’s fast-paced, high-pressure world, that sense of control and balance is more important than ever.