Why Do We Run Faster When Scared?

Fear is an inherited trait from our distant ancestors. They hunted animals and fled from predators, which led to the development of the “fight-or-flight” response that helped them survive. 

Even though millions of years have passed, we still respond to danger in the same way as ancient people did. While this reaction can sometimes help us avoid threats, fear is often an instinctive and uncontrollable response.

Regardless of the cause, our body’s reaction allows us to run faster and achieve speeds beyond normal environmental conditions.

In this article, we examine the nature of fear, explore the relationship between running and fear, and explain why we run faster when we are scared.

What Is Fear From a Biological Perspective?

Fear is one of the fundamental and programmed reactions in the limbic system of the brain, which aims to protect a living organism from a presumed threat.

It appeared in humans at the beginning of evolution and played a crucial role in our survival, keeping us away from predators and providing impulses necessary for fighting or fleeing.

In plain words, fear is the feeling experienced by a human or other living being when something threatens their survival, health, or simply comfortable existence.

While fear can be overwhelming and paralyzing, it is also necessary for safety. Some types of fear that we still experience today are closely linked to our instinctive need for survival, such as the common fear of heights and insects.

What Happens in the Human Body When We Feel Fear?

The stimuli that trigger fear today are often different from those that our ancestors faced. However, the physical response remains the same.

When we experience fear, unless it is existential anxiety, our bodies go through biologically explicable processes.

The fear response originates in the amygdala, an area of the brain, and spreads throughout the body, preparing us to fight or flee—the famous “fight-or-flight” response.

A stimulus of a threatening nature, such as seeing a predator, causes the amygdala to become hyperactive. This, in turn, activates areas involved in motor function preparation—fighting or fleeing.

Additionally, this triggers the release of stress hormones and leads the sympathetic nervous system, which is responsible for increasing heart rate and breathing in this case, to work intensively.

The body’s primary response prepares us to be more effective in times of danger:

• the pupils and bronchi dilate;
• the breathing quickens, heart rate and blood pressure increase;
• the blood and glucose flow to the skeletal muscles intensify;
• less essential organs, such as the gastrointestinal tract, reduce their activity;
• a person becomes alert, present in the “here and now,” with the brain not occupied with other things, such as any bodily pain, work issues, etc.

Next, we will explain how the brain perceives threats and fear.

Stage 1: Recognition of fear

A part of the brain called the hippocampus is responsible for recognizing fear. Together with the prefrontal cortex, they help the brain assess whether a perceived threat is real or not.

For example, the reaction to a predatory animal in the wild and in a zoo is completely different.

In the wild, we experience fear for our survival, but in a zoo, even the largest predator may seem cute. This is because the hippocampus and prefrontal cortex help us understand the situation, while the amygdala reduces our fear response.

Stage 2: Responding to the threat

If the threat is real, the hypothalamus activates and sends a signal to the pituitary gland, which, in turn, triggers the adrenal glands.

They release stress hormones, including adrenaline and other catecholamines—noradrenaline and dopamine—into the bloodstream.

Here is what happens as a result:

• The heart rate goes up, and blood rushes to the muscles that need it the most;
• The heart’s contraction strength increases to enable it to pump more blood;
• Breathing becomes faster, and the airways widen, allowing the lungs to receive more oxygen;
• Blood vessels constrict, while arteries dilate. Blood pressure rises, and more oxygen and nutrients are sent to the muscles, preparing them for action;
• The liver releases glucose into the bloodstream to provide energy to the muscles, which is usually unavailable;
• Glucose consumption in muscles is redistributed: nourishment is blocked for non-working muscles and increased for working ones;
• Muscles become tense, and this is why prolonged fear and anxiety often result in chronic muscle pain.

When we are scared, the muscles surrounding each hair follicle contract, causing the hairs to stand on end. Although this response is not very noticeable in humans, it has remained since the times when our ancestors still had thick hair covering.

Because of this reaction, our ancestors appeared larger and more intimidating. We still can observe this effect in animals, such as cats.

So, fear activates some parts of the brain and deactivates others.

The neocortex, responsible for conscious actions, becomes less active, making it difficult for us to think clearly and control our movements in a fearful situation.

How Running and Fear are Related

The “fight-or-flight” response is an evolutionary adaptation that developed early in the history of humanity as a way to escape from or confront predators.

Creatures that don’t run away or hide from larger animals or other dangers are likely to be removed from the gene pool long before they have a chance to reproduce.

Thus, running, specifically sprinting, is a natural response to the emotion of fear and is instinctively primary, unlike endurance running, which evolved as humans developed.

During the “fight-or-flight” response, the body produces adrenaline and cortisol hormones, causing hyper-excitement, which we mentioned earlier. This results in increased heart and lung activity, improved blood flow to the muscles, and dilation of the pupils.

Running as One of the Stages of the Fear Response

The reactions that follow fear are automatic and beyond our control. Typically, we experience them in three stages—all of which happen within seconds—or remain at one stage:

1. Freezing. This response is aimed at hiding from danger.
2. Escape. Adrenaline is released, and our next instinctive impulse is to sprint away from the threat.
3. Fight. Adrenaline is still at work, and if we can’t get away from the danger, our instinctive response is to fight.

In today’s world, when we feel fear, we rarely need to hide from a predator, run away, or fight.

However, the physiological response that we experience is the same. This is because the mechanisms responsible for the most important processes in our bodies evolve much more slowly than the conditions that surround us.

Why Does Fear Make Us Run Faster?

Fear triggers physiological responses in our body, which help us become faster and stronger. This, in turn, allows us to either flee or confront danger when necessary. 

Before a competition, we raise our heart rate, accelerate our breathing, and speed up blood flow by doing warm-up exercises. A proper warm-up can enhance our chances of running faster.

Being scared or in a pre-race excitement, our adrenaline levels go up dramatically, resulting in several effects, including:

• greater energy release;
• improved breathing capacity;
• intensified blood flow in our arteries;
• increased perspiration.

During competitions, we often feel anxious or subconsciously afraid of our opponents. This triggers physical changes caused by the “fight-or-flight” response that can positively impact our running performance.

Although our brain perceives such fear as non-life threatening, fear hormones are still released into the bloodstream, preparing our body to run efficiently.

Since adrenaline is released into the bloodstream within seconds, we get all the conditions for a quick start. Running “on adrenaline” enables us to run at a higher pace than if we were not experiencing fear.

Is It Harmful to Panic Before a Race?

As we mentioned before, experiencing fear activates the limbic system of our brain, particularly the amygdala. These areas of the brain also become active during periods of anxiety and panic, including those that occur before a competition.

Typically, anxiety triggers a softer response in the body than fear does. Therefore, athletes usually don’t show obvious signs of fear before a competition, except for an elevated heart rate, rapid breathing, and tense muscles.

This is normal because all of the body’s systems are mobilized.

How to Deal with Pre-Race Excitement and Panic

It is important to learn to manage these states, as well as be able to focus on the upcoming race and release unnecessary stress. You can do a light warm-up, chat with fellow runners with positive attitudes, listen to music, and take deep breaths.

What you definitely should not do is react negatively to the feeling of panic. Keep in mind that this emotion is only a bodily reaction that can ultimately help you run faster.

Just breathe deeply, focus on enjoying the running experience, and make the “fight-or-flight” response work in your favor.

In certain cases, something may go wrong, and normal excitement may turn into unhelpful fear. The natural response may go out of control, leading to an excessive release of adrenaline.

Fight-or-Flight: Negative Consequences During a Race

Not everyone can handle the “fight-or-flight” response. For some, it causes an extreme release of adrenaline and cortisol, leading them to sprint the first few hundred meters at maximum capacity.

Although this is normal for sprinting—100, 200, or 400 meters—it is inadequate for long distances. Therefore, runners who start too fast will have to slow down and reflect on what happened for the rest of the race.

Effectively managing the “fight-or-flight” response and using its energy to enhance running performance is a valuable skill for all runners.

If pre-race excitement often exceeds normal limits and turns into constant stress or unmotivated fear, consider getting professional help.

Excessive stress can eventually overwhelm the body, leading to the risk of heart and kidney diseases, digestive problems, sleep disorders, and other issues.

To cope with excitement, use special techniques such as deep breathing or seek advice from a sports psychologist.

Conclusion

1. Fear and the automatic reactions that follow are mechanisms of evolution aimed at protecting living organisms from presumed threats.

2. Running is one stage of the fear response. The brain recognizes the threat, and the body activates defense mechanisms. If the threat is real, we flee.

3. Stress triggers the release of adrenaline, noradrenaline, and other neurochemicals into the bloodstream. The heart beats faster and blood flows to the muscles, enabling them to work more intensely.

Breathing quickens, and the lungs expand to take in more oxygen. Energy quickly flows to all parts of the body, which explains why people run faster than they can in a calm state when scared or angry.

4. Fear is a complex emotion for humans. In competitions, it can help us run faster, especially at the race’s start. But too much fear and stress can lead to negative consequences, from incorrect energy distribution during the race to chronic diseases.

Being able to control fear and the “fight-or-flight” response can be helpful not only in competitions but also in daily life. It’s worth learning how to do it.

Read next: 10 Tips on How to Protect Yourself from Dogs While Running

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