The Elusive Runner’s High: What is It and How to Catch It?
When I don’t feel like getting out there on a cold, windy, rainy night after a full day’s work, I always say that the miles won’t run themselves. Well, when you’re experiencing the runner’s high, that’s exactly what they do. It’s that sweet spot during a run when everything just clicks; your body feels light, pain melts away, and you’re floating on cloud nine. No matter the terrain, you glide effortlessly down the trail, grinning from ear to ear, feeling like you could keep going forever. That’s the runner’s high. You won’t always experience it but when you do, it’s worth every step.
But does this elusive phenomenon even exist? Or is it just a myth to be busted? Not all runners achieve this state of bliss. Some claim to have experienced it firsthand, while others dismiss it as mere legend or a placebo effect. So how does it work? Turns out, there are many physiological and psychological factors involved. Let’s shed some light on what the runner’s high truly is, whether it’s something every runner can experience, and how you, too, can achieve this glorious state.
Written & edited by Pavlína Marek
The mind and body work in unison to bring on your runner’s high. This unique state induced by exercise manifests as a feeling of happiness, calmness, and even bliss. It’s the body’s response to extended physical activity, releasing chemicals that affect mood and effort perception.
Experiences Associated with Runner’s High
- Euphoria: A profound sense of joy and well-being.
- Reduced perception of effort: Activity seems less taxing, allowing runners to maintain their pace or even increase it without conscious struggle.
- Diminished pain sensation: A temporary reduction in pain perception can make long-distance running more pleasurable.
For me, it felt similar to the first time I jumped on a trampoline as a child; I was flying and it gave me that giggly, giddy, childlike awe in response. - Wisconsin runner Honey Conroy
Everything just feels so easy and as if I’m floating along the ground. Everything is in sync for me. My mind and body feel complete as one. - California runner Julian Villanueva
Duration and Timing
The duration and timing of the runner’s high episodes aren’t universal; they can be quite intense for some runners while others might experience only mild effects or none at all. Some may achieve this state quickly and often, while others might only experience it occasionally after an extended physical activity. The duration of the runner’s high also varies.
The variability in experiences underscores the subjective nature of the runner’s high—what works for one may not work for another.
The Science Behind Runner’s High: How Does It Work?
As mentioned above, runners often describe the experience as a euphoric sensation that occurs during prolonged bouts of exercise. It consists of a combination of physiological processes triggered by prolonged aerobic activities such as running. There is an increase in both endorphins and endocannabinoids like anandamide. This increase may explain why runners often experience diminished pain perception and heightened euphoria, creating what they describe as an almost meditative state (Sparling PB et al., Exercise activates the endocannabinoid system. NeuroReport 2003).
“It’s also where I truly don’t feel any pain. The emotions I feel are euphoric and make me appreciate my ability to run. During this time, I’m usually observing the environment I’m running in and taking it all in.” - Julian Villanueva
Historically, this phenomenon has been mainly attributed to the release of endorphins—chemicals the body produces to relieve stress and pain. (Harber VJ, Sutton JR. Endorphins and exercise. Sports Med. 1984).
However, according to Professor of Neuroscience David J. Linden, Ph.D., endorphins in the blood likely don’t contribute to positive mood changes of the runner’s high. Why? Recent research shows that endorphins can’t pass the blood-brain barrier. So what causes those euphoric experiences?
The Role of Endocannabinoids
While endorphins have long been the primary explanation for the runner’s high, recent research has introduced another intriguing player: endocannabinoids. These lipid-based neurotransmitters, such as anandamide, can easily cross the blood-brain barrier because of their small size and fat-solubility. When released during sustained exercise, they bind to cannabinoid receptors and contribute significantly to the pleasurable sensations known as the runner’s high.
Anandamide is particularly known for its mood-regulating effects, which are often compared to those of THC in cannabis. The chemical is often dubbed the “bliss molecule” due to its profound impact on promoting a state of happiness and reducing anxiety. (Scherma M. et al., Brain activity of anandamide: a rewarding bliss? 2018)
The Harmony of Chemicals in the Brain
The exact mechanisms by which these substances induce the runner’s high continue to be explored, but their combined effects on brain chemistry seem undeniable. By understanding how endorphins and endocannabinoids work together, scientists are gaining insights into not only the pleasurable experiences associated with physical activity but also potential therapeutic applications for mental health conditions involving mood dysregulation.
“Exercise has a dramatic anti-depressive effect,” said Linden. “It blunts the brain’s response to physical and emotional stress.”
How to Increase Your Chances of Achieving Runner’s High
Experiencing a runner’s high can feel like capturing lightning in a bottle, with various factors influencing whether or not you experience this euphoric state. Many runners may never catch this elusive experience—don’t beat yourself up if you’re one of those runners. As we just learned above, achieving this state requires a good mix of chemicals hitting the brain at the right time in the right amounts. How can you increase your chances?
Individual Fitness Level
Those who engage in regular endurance training may be more likely to reach the physiological thresholds required for this experience. Regular aerobic exercise conditions the body to produce higher levels of endorphins and endocannabinoids, key players in the runner’s high phenomenon.
Training Methods
Incorporating diverse training methods such as interval workouts and long-distance runs can increase the likelihood of triggering a runner’s high by pushing your body into zones where these euphoric chemicals are released.
Consistency
Regular running sessions improve your body’s efficiency in releasing feel-good chemicals over time.
Individual Variability
Some people might naturally have a predisposition towards experiencing runner’s high due to genetic or psychological factors. Research suggests that variations in brain chemistry can affect how readily someone experiences the sensations associated with this state.
Benefits Beyond Euphoria: The Health Benefits of Running
Running offers an array of health benefits that extend far beyond the pursuit of a runner’s high. Here are some of the key health impacts of running:
1. Enhanced Cardiovascular Health
Running regularly significantly boosts cardiovascular health, enhancing heart function and circulation.
2. Support for Weight Management
Aerobic exercises like running also support weight management by burning calories and increasing metabolism.
3. Improved Mental Well-Being
Moreover, running also contributes to improved mental well-being, promoting better sleep patterns and mental clarity.
Conclusion
Chasing the elusive runner’s high can be more than just a quest for euphoria; it can be a powerful motivator to exercise regularly. The potential to experience such a euphoric state can inspire individuals to lace up their shoes and hit the trails, roads, or tracks.
- Seek your own experience: Each runner’s journey to achieving a runner’s high is unique. By experimenting with different training methods and understanding personal limits, you can discover what works best for you.
- Motivation through events: Participating in organized races provides an opportunity not only to push personal boundaries but also to find that transcendent moment of bliss. (Joining one of our races might just be the perfect setting for catching your very own runner’s high!)
Engaging in regular running doesn’t just promise moments of exhilaration; it offers numerous health benefits that extend beyond fleeting euphoria. Improved cardiovascular fitness, better sleep patterns, and enhanced mental clarity are just a few of the rewards that accompany consistent aerobic exercise.
Let the promise of the runner’s high motivate you to maintain an active lifestyle while you reap all the physical and mental benefits that come with it.