You’ve just arrived home from a nice long run, you’re a hot sweaty mess, but you feel AMAZING! Why is that? What is this exhilarating and euphoric feeling you sometimes get after a run? Join us as we dive into this legendary sensation, we’ll discover what it is, and what causes it. Let’s find out, How Do You Get A Runner’s High?
- What Is Runner’s High?
- Does Runner’s High Really Exist?
- What Causes A Runner’s High?
- Is There Any Medical Evidence Of Runner’s High?
- What Chemicals Are Involved In Runner’s High?
- How Do I Get A Runner’s High?
- Who Can Get A Runner’s High?
- Should I Chase A Runner’s High?
- Can I Get A Runner’s High From Other Sports?
- What Are The Mental Benefits Of A Runner’s High?
- Wrapping It Up.
- Frequently Asked Questions:
- Other Popular Posts:
Have you heard of runner’s high? Many runners talk about this ecstatic feeling they sometimes get after a run. It’s not just a sensation of happiness after a job well done, or a long workout completed. It’s something more than that. And it doesn’t continually happen, not every run produces this happy feeling. So, we wanted to take a look at this runner’s high phenomena, what it is, what causes it, and if you can deliberately make it happen. Let’s dive in.
What Is Runner’s High?
Runner’s high is usually accompanied by feelings of happiness, effortlessness, calmness, and warmness. Some people even report that it results in a reduction in pain and anxiety levels, which can endure for quite some time after the run.
Runner’s high can be very elusive, though, and it doesn’t always occur. Indeed, not all runs will trigger it and not all people will experience it. The psychological and physiological effects that are associated with runner’s high are the result of the release of certain chemicals in the brain.
It’s never guaranteed, but when it is felt, it can be quite exhilarating.
Does Runner’s High Really Exist?
Let’s cut right to it … Yes, it’s real.
Vast numbers of studies have been done on this topic, and whilst the researchers don’t always agree on the causes of runner’s high, they do agree that it exists. So, if you’ve experienced this feeling in the past, chances are, you weren’t just imagining it.
Exercise can often elicit feelings of happiness, positivity, reduction in anxiety, and mood improvement. However, the experience of runner’s high is caused by other neurological and biochemical processes.
Prolific runners who engage in longer distance runs will invariably have a day when a run, similar to many others they have done in the past, feels different, and somehow more exhilarating. Running feels effortless, their legs feel light, they feel like they could run forever, and they will be in a blissful mental state. This is the legendary runner’s high.
What Causes A Runner’s High?
Runner’s high can be triggered by certain types of exercise, and the subsequent release of specific chemicals in the brain.
In terms of exercise, a 45-minute or longer workout at moderate intensity seems to be the minimum at which most people may experience a runner’s high. Shorter runs, while always beneficial and worthwhile, do not usually create the extended intensity conditions necessary to trigger the release of the runner’s high chemicals in the brain.
Mental focus, in this case, being in a de-focused state, is also thought to play a role in precipitating a runner’s high. You are just out enjoying the run, maybe listening to music, you are calm, and the kilometres are ticking by easily. You are not focused on metrics, such as trying to achieve certain times, or constantly checking your sports watch for the progress of any other parameters you have set for the run. Your mind is, instead, at ease.
Is There Any Medical Evidence Of Runner’s High?
A lot of research has been done on this. Initially, scientists thought that endorphin release was the sole harbinger of that ‘high’ feeling.
However, as medical science progressed, it was discovered that there are other chemicals in this ‘happy’ mix, including endocannabinoids. Notice the ‘cannabin’ part of that word? It is not a coincidence that this sounds very similar to cannabis because it’s a similar substance. Your body is actually pumping out a marijuana-like substance … happy days!
The newest research has revealed that the endocannabinoid system, or ECS, is the heavy-lifter in this whole runner’s high phenomenon.
When combined with the pain-blocking effects of endorphins, the conditions are met for the onset of that elevated feeling.
What Chemicals Are Involved In Runner’s High?
Let’s take a look at the two main chemicals involved.
Endorphins.
Scientists have discovered that endorphin molecules are actually fairly large and don’t easily cross the blood/brain barrier. Therefore, they can’t be solely responsible for that ‘high’ feeling. In fact, endorphins are more likely responsible for the pain inhibiting effects in muscles that runners often report.
Endorphins are nature’s painkillers. Since running long distances can induce some level of pain, it is thought that the release of endorphins is the body’s response.
Endocannabinoids.
Broadly speaking, cannabinoids are neurotransmitters which bind to different receptors in the body affecting the nervous system. The ECS controls many bodily functions. These cannabinoids act similarly to THC in marijuana.
The body will release this chemical in response to physical stress, the same type of stress that triggers endorphin release.
Running for an extended period of time results in the type of physical stress that precipitates the body’s reactive release of these chemicals.
Combined, the release of these two chemicals, when the right conditions are met, can manifest in what we know as a runner’s high.
DID YOU KNOW: The entire Endocannabinoid system (ECS) in our bodies, is only a recent discovery? Scientists uncovered the ECS in the 1990s.
How Do I Get A Runner’s High?
Let’s get to the part you’ve all been waiting for. How do I get it?
A long run at a moderate intensity seems to be the sweet spot for setting up the right conditions for this fabled sensation to occur. Consistent running for at least 45 minutes to two hours non-stop is a prerequisite to possibly trigger a runner’s high.
It is thought that the rhythmic motion and mild stress levels of a long, moderate-intensity run, play a part in precipitating a runner’s high. As mentioned before, being in a de-focused mindset may also play a part.
You should also be running at a reasonable intensity, around 65 to 80 percent of your maximum, not flat out. At this level, the right conditions are set for maximum blood flow in the brain and the engagement of the endocannabinoid receptors.
If the intensity of the run is too low, you probably won’t spark off those receptors. Conversely, too high and your body will kick into self-preservation mode whereby blood flow and stimulation are reduced, and the body will work to simply keep you alive and kicking. No happy highs for you when this happens.
TIP: Science aside, in my experience, a runner’s high is most likely to occur when several factors converge to set up perfect conditions for this to possibly happen. Pleasant weather, calm stress-free state of mind, you are enjoying the run, maybe running with a friend. All of these things and others can contribute, take notice of the conditions you were experiencing when a runner’s high happens.
Who Can Get A Runner’s High?
If you are a newbie runner, you are out of luck here. The required length and intensity of the run may not be possible for most new runners to sustain.
If you are a new runner, or wanting to start running, a great place to start is our free Couch To 5K running plan.
However, as time goes by, and your experience grows, new runners will eventually get to the required level whereby a runner’s high is possible. Another great incentive to keep training.
For experienced runners who are accustomed to this type of long training session, there is the added necessary aforementioned ingredient of being de-focused. In other words, you are not training intensively, or trying to achieve certain predetermined metrics. You will often just zone out, the rhythm of the run carries you forward, maybe listening to your favourite beats, and just enjoying the run.
Should I Chase A Runner’s High?
It can be elusive, it’s not something you can really ‘go after’. Thinking about, and focusing on trying to achieve runner’s high is a sure-fire way not to get there.
All you can really do is set up the favourable running conditions of a runner’s high, and you might be lucky.
There are so many variables in running that determine whether your run turns out to be the sort of workout will spark off a runner’s high. Focusing on trying to achieve it will inevitably result in not attaining it.
Can I Get A Runner’s High From Other Sports?
What if I don’t like running? What? Really? What heresy is this, doesn’t everyone ‘like’ running?
Jokes aside, apparently there are people out there who don’t like running, they are most likely not reading this blog anyway. But, just in case you have one of those strange individuals in your family or friend set, we have good news, runner’s high can be achieved in other sports.
As mentioned earlier, the feeling that is runner’s high is triggered by the release of certain chemicals in the body as a result of exercise.
Setting up the right conditions involves a level of extended lower to mid-intensity training, running is perfect for this.
However, these conditions can also be met in other endurance type sports such as biking, rowing or swimming.
All these physical activities are essentially cardio workouts similar to running. It may be possible to stimulate a runner’s high with any of these sports if the workout is long enough and at the right intensity.
What Are The Mental Benefits Of A Runner’s High?
It’s no secret that engaging in physical exercise, of any sort, has a certain ‘feel good’ factor to it.
There are few negatives in being active, and there are distinct physiological and psychological benefits attached. We all sense a level of personal satisfaction after knocking out a good workout, whether it be running, biking, or going to the gym.
These positive mental effects can last long after the workout is completed. Starting your day with a gym workout, a run, yoga, or any other physical activity tends to put you in a great headspace for the day ahead.
These mental benefits include mood elevation, reduction in stress and anxiety levels, increased happiness, increased levels of self-esteem, feelings of calmness, and well-being.
Regular exercise increases blood flow to the brain and can also activate new blood vessel development which enhances brain nourishment.
There is also scientific evidence confirming that new cells are produced in some parts of the brain, including the hippocampus. This is the part of the brain that affects memory and emotion regulation. These new cells may even help prevent cognitive decline.
Runner’s high is certainly another one of the many positive mental benefits that can be derived from regular exercise.
Wrapping It Up.
Healthy Body—Healthy Mind.
Runner’s high exists, enough research has been done to prove its existence, and show how it manifests.
As mentioned before, runner’s high is not really something you can induce with any surety, all you can do is set up the right conditions, and simply enjoy your run. If everything comes together perfectly, you may be lucky enough to experience this wonderful phenomenon.
If you experience that ‘Forrest Gump’ moment where you feel like you could run forever, well, that’s just the icing on your running cake.
We talked about how to set up these ‘right’ conditions, such as a longish run of at least 45 minutes to two hours, moderate intensity, not going flat or taking it too easy, and being in a de-focused state.
However, here are some other considerations for you that may enhance the possibility of experiencing a runner’s high.
Other Things To Consider.
- Change up your routine. You want to keep it fresh and interesting. Don’t turn your running into a staid old routine. New trails, new parks, new times of the day, anything. Just mix it up and keep it interesting.
- Listen to music. If you run wired, you already know how your favourite tunes can help relax you and enhance your running enjoyment. If you prefer to run without music, maybe it’s the sounds of nature or life going on around you that calms you. Whatever your jam, it’s the relaxing effect that contributes to making your run more pleasurable.
- Fuel up and hydrate. A successful workout is a dependent on providing your body with the necessary fuel and water to support the exercise. On the other hand, a deficiency of these will invariably cause stress in the body, which will diminish the possibility of experiencing a runner’s high.
- Don’t focus on trying to achieve a runner’s high.
- Diet and sleep. Plenty of rest and a healthy diet are always necessary for good sporting performance. Lack of these is not going to set up your body for a successful workout and, by extension, any possibility of a runner’s high.
My Experience.
Personally, I have experienced a runner’s high on several occasions, but it’s rare, and certainly not on every long run.
Here’s an example, of one particular occasion that I remember clearly. It was quite a warm, humid day, and I headed out to do a couple of laps of my favourite running beat in Shenzhen, China, a lake park near my apartment.
The run started out normally, and I was feeling great, a 20-minute run from home to the lake, then two laps was the plan, each lap is 8.3k.
The sun gave way to a little light rain about halfway through my workout, but I was feeling good, running well, and I love running in the rain anyway.
About halfway through the second lap I noticed I was feeling light on my feet, full of energy, and thoroughly enjoying the run. The rain which was now a little heavier cleared the pathway around the lake, everyone went home. It was now just me, the lush gardens, the rain, heat and humidity, it was incredibly invigorating.
Feeling as though I never wanted to stop, I had endless energy, was mentally on such a high, and my feet were turning over so effortlessly. I ended up doing an extra two laps before running home, that’s an extra 16.6k. One of my best workouts ever. For this runner, clearly a runner’s high!
Over to you now. Who has experienced a runner’s high? What were the conditions that sparked it? Any further advice for other runners? Please let us know in the comments below.
Happy Running,
Steve.
Frequently Asked Questions:
What does a Runner’s High feel like?
A runner’s high is typically associated with a euphoric and elated feeling as you run. You may feel light on your feet, feel like you could run much further, and will experience feelings of happiness and joy. You may also feel a reduction in stress, and pain levels. A runner’s high can also last for some time after the run has finished.
Are there any benefits of a Runner’s High?
Running has many physiological benefits in terms of health and fitness, however, experiencing a runner’s high also has many mental benefits, and the added bonus of a reduction of any pain levels. Mental benefits include, elevation of mood and a feeling of happiness, reduction in stress levels, and a feeling of well-being.
Are there any negatives of a Runner’s High?
There are no negatives of a runner’s high, with the possible exception of becoming addicted to running, or the pursuit of a runner’s high. Running should always be an enjoyable activity. However, when people become obsessive about it and are constantly out running, that’s when it becomes unhealthy physically and mentally. Over-training and injury is a real possibility, and it becomes an unhealthy fixation at the expense of other areas of life.
How long does it take for a Runner’s High to occur when running?
In most cases, a runner’s high will occur after 45 minutes to two hours of moderate intensity training. A short run doesn’t build up the required exercise stress levels in the body needed, and running for too long causes excess stress levels, which then force the body into self-preservation mode.
Can you get a Runner’s High from other sports?
Yes, you can. People have experienced this sensation in other cardio-like sports such as cycling, swimming, or rowing.
Can I get a Runner’s High with every run?
No, it’s quite an elusive phenomenon. Even when all the right conditions seem to be present, a runner’s high may not occur. However, it will sometimes manifest, seemingly out of the blue. All you can do is set up the right environment, enjoy your run, and you may be rewarded with a sensational runner’s high.
This article is for information purposes only and is not a recommendation to act on any of its content. It is always recommended you consult your healthcare practitioner before engaging in any activity that may affect your health.
