If you’ve ever gone for a run and felt light, happy, and almost invincible, then you’ve likely experienced what’s known as a “runner’s high.” Many runners, athletes, and even casual joggers have reported experiencing this feeling of euphoria during or after a run. But what is a runner’s high, why does it happen, and how can you achieve it?
Understanding the Runner’s High
A runner’s high refers to a sense of exhilaration and well-being that some people experience during or after prolonged physical activity, particularly running. It’s characterized by a sense of well-being, reduced anxiety, and an enhanced mood.
In essence, it’s the feeling of being “in the zone” where everything seems effortless and the body feels invigorated.
While it’s often described as a psychological or emotional experience, research suggests that a runner’s high is closely tied to physiological processes.
The Science Behind the Runner’s High
Several biological mechanisms are at play during a runner’s high. These processes include the release of endorphins and endocannabinoids, two chemical compounds that are known for their role in mood regulation and pain reduction.
- Endorphins
Often referred to as the body’s natural painkillers, endorphins are chemicals released by the brain and nervous system during physical exertion. They interact with receptors in the brain to reduce pain and stress, leading to feelings of euphoria. During extended aerobic activities, like running, the brain produces more endorphins, which can lead to that “high” feeling. - Endocannabinoids
Another crucial player in the runner’s high is endocannabinoids, which are compounds that help reduce inflammation and improve mood. Some research suggests that endocannabinoids may be the primary drivers of the runner’s high, especially in long-distance running. Unlike endorphins, which are released during short bursts of exercise, endocannabinoids kick in more after a prolonged period of activity. - The Role of Aerobic Exercise
Studies indicate that the runner’s high is most likely to occur during sustained aerobic exercise, such as running, cycling, or swimming. Aerobic exercise increases blood flow to the brain, which may play a part in triggering the release of these mood-enhancing chemicals.
Why Does a Runner’s High Happen?
The exact reasons behind why some people experience a runner’s high and others don’t are still somewhat unclear. However, there are a few factors that may influence whether or not someone will experience it:
- Exercise Duration and Intensity
A runner’s high is more likely to occur after extended periods of aerobic exercise. Long-distance runners are particularly prone to experiencing this euphoric sensation, especially after running for 30 minutes or more. Research suggests that prolonged physical activity, combined with moderate to intense intensity, triggers the release of the neurochemicals that induce the high. - The Mental State
Many runners report that the runner’s high occurs when they’re in a relaxed mental state, often referred to as “the zone.” This state of mindfulness and focus allows the runner to detach from any negative emotions or physical discomfort, contributing to the sense of euphoria. - Genetic Factors
Not everyone experiences a runner’s high, and this may be due to genetic differences. Research suggests that some individuals may have a higher number of endorphin receptors or a more efficient endocannabinoid system, making them more susceptible to experiencing a runner’s high. On the flip side, others may not feel the effects as strongly or at all. - Psychological Benefits
Aside from the chemical changes, running offers a number of psychological benefits that can contribute to the sensation of a runner’s high. Running helps reduce stress, anxiety, and depression, and it often leaves people with a sense of accomplishment and empowerment. The release of pent-up emotions, along with the rhythm of the movement, can bring about a positive mental state that adds to the euphoric feelings during and after a run.
How to Achieve a Runner’s High
Not every run guarantees a runner’s high. It’s a combination of physical endurance, mental state, and the right conditions. If you’re looking to experience it, here’s what you need to know.
1. Build Up Your Endurance
The runner’s high tends to happen after you’ve been running for a certain period of time. Most people experience it after running for 30 minutes to an hour. This doesn’t mean you have to start with long runs, but gradually increasing your distance and time spent running will help you reach the threshold where endorphins kick in.
2. Run at a Steady, Comfortable Pace
One key factor in experiencing a runner’s high is pacing. The idea is to run at a pace that allows you to maintain a consistent effort for an extended period. A slow, steady run where you’re not pushing too hard but still working can trigger that high. If you go too fast too soon, you risk burning out before you hit that euphoric zone.
3. Create the Right Mental State
Achieving a runner’s high isn’t just about physical effort — it’s also about your mental state. Some runners find that letting go of stress and expectations helps them get into the “zone” where the runner’s high happens. This is known as “flow,” a state of complete immersion and focus in the activity.
4. Choose a Scenic Route
The environment in which you run can have a big impact on your experience. Many runners report feeling more at peace and enjoying their runs more when they’re surrounded by nature. Running through parks, along the beach, or in scenic trails can improve your mood and increase the chances of hitting that high.
5. Don’t Focus on the High
Paradoxically, focusing too much on the idea of achieving a runner’s high can sometimes work against you. If you’re constantly checking your watch, counting minutes, or stressing about the distance, it can be hard to relax and enter the zone. Sometimes, the best way to experience the high is by just letting go and enjoying the run.
6. Consistency Is Key
The more regularly you run, the more likely you are to experience a runner’s high. It’s not an instant phenomenon, but rather something that builds with time and consistent effort.
As you improve your fitness and endurance, your body will become better at releasing those feel-good chemicals, making it easier to achieve that euphoria.
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Running coach, marathon runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
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