What is the Runner’s High and How do I experience it?
We have all heard of the “runner’s high”—the elusive feeling you get during (or right after a run) that makes you feel like you are on top of the world, and keeps you coming back for more miles. But what is a runner’s high, exactly? And to take it one step further, does the runner’s high really exist, or is it the mythical pot of gold at the end of the running rainbow?
To put it simply, a runner’s high refers to the relaxed, elated feeling an athlete gets while running due to the release of endorphins (hormones released by the body is response to stress or pain). But is there more to this feeling? What really happens to the body (and the brain) while running? And is there a way to capture this feeling, especially when long runs get tough and motivation can be low? Let’s look at what goes on inside the body when you’re logging miles.
The science behind the ‘high’
Most runners, when starting a run, start to notice different bodily changes that are typically uncomfortable. Breathing becomes heavier, your pulse quickens, and your body starts working harder to pump blood to your brain and muscles. After a few minutes, or a few miles, depending on how long it takes you to find your stride, your body starts to produce endorphins.
We all think we know what endorphins are, thanks to Elle Woods in Legally Blonde (“Exercise gives you endorphins. Endorphins make you happy!”), but in reality, endorphins are the body’s response to pain and stress, and actually don’t pass the blood-brain barrier, according to David Linden, PhD, a professor of neuroscience at the Johns Hopkins University School of Medicine. Therefore, endorphins actually are very unlikely to cause a happy or euphoric feeling—in fact, they are unlikely to cause any change in mood at all!
So now that we have debunked one of my favorite movie quotes of all time, does a runner’s high even exist? According to Linden, “that relaxed post-run feeling may instead be due to endocannabinoids—biochemical substances similar to cannabis but naturally produced by the body.”
Endocannabinoids, according to the Hopkins School of Medicine, can move easily through the cellular barrier separating the bloodstream from the brain, where these mood-improving neuromodulators promote short-term psychoactive effects such as reduced anxiety and feelings of calm. So that post-run calm feeling? It isn’t imaginary, it’s science!
Just get moving
As someone who has often referred to running as my “moving meditation,” I find the benefits of exercise move far beyond the physical. Running has always been my way to decompress, to be alone with my thoughts, to think, to brainstorm, and sometimes, to escape—even just for a few moments or a few hours. It’s how I find solace in solitude, and no matter what my mental state is going into a run, I always feel better and find clarity after getting the miles in.
And guess what? You don’t have to be training for a marathon or logging 100+ mile weeks to chase that runners’ high. Exercise in general, or, more specifically—regular cardiovascular exercise—can help jumpstart the growth of new blood vessels that are critical in nourishing the brain!
According to Linden, “Exercise may also produce new brain cells in certain locations through a process called neurogenesis, which may lead to an overall improvement in brain performance and prevent cognitive decline.”
In addition to enhanced mental performance, some other scientifically proven benefits of running on the brain include an anti depressive effect as it helps blunt the brain’s response to emotional stress; improved memory and focus; and is also helpful in slowing down the negative effects of aging on the brain.
A ‘comfy’ pace
So, this whole runner’s high thing sounds awesome. How do I achieve it?
According to experts, the key is to push yourself, but not too hard. An ideal “euphoric” run should be comfortably challenging, not insanely hard! In 2008, a group of German scientists studied the effects of running on the brain, but not while athletes were pushing themselves in competition. According to Runners’ World, during the study, subjects were experienced runners for whom a two-hour run at a six- to seven-miles-an-hour pace (that’s about a 10:00 to 8:30 mile pace) wasn’t easy nor was it gut-busting. “Most runners I have worked with experience endorphins when they are pushing their bodies, but not usually at max effort,” says Cindra S. Kamphoff, Ph.D., director of the Center for Sport and Performance Psychology at Minnesota State University.
So the key here is to find the comfortable miles! For many of my runners, I program a ton of “comfy pace” or conversational miles—typically anywhere from 60-90 seconds slower than goal race pace. And while a short run may not push you for long enough to find the high, if you run faster than that, your effort may be outweighing your ability to feel good.
All that to say—embrace the (slight) discomfort, enjoy the comfortable miles, and don’t be afraid to get moving! While I wish there was an easy formula for bottling up the magic that is a runner’s high, the only answer here is to get out and move your body. And enjoy the chase - it’s good for you!
Xo