The “runner’s high” refers to the euphoric feeling that physical exertion during running can induce. Interestingly, similar effects can also be experienced through other cardiovascular workouts, such as cycling or rowing.
According to Medical News Today, this euphoria typically kicks in about 30 minutes to an hour after a run. However, the timing can vary based on an individual’s fitness level. Some researchers have suggested that this feeling is precisely why humans began engaging in sports throughout evolution.
Yet, this phenomenon is by no means universal, even among seasoned athletes. “Many long-distance runners feel utterly exhausted or even nauseous by the end of a lengthy race,” noted neurobiology professor David Linden. Additionally, they often find themselves making frequent trips to the restroom.
Professional trail runner Lu Clifton shared her thoughts on this in an interview with The Guardian: “There usually comes a moment during a run when I get into a rhythm, and it feels quite comfortable.” However, she did not describe her feelings as euphoric, as reported by IFLScience.
So, what causes the runner’s euphoria?
Not every runner may be completely honest with themselves when discussing the sheer joy of a brisk 10-kilometer run before work. Yet, many people do find pleasure in their workouts. So, what lies behind this effect?
The first thing that comes to mind is endorphins. Could this euphoria be linked to these “happiness hormones”? However, Professor Linden explained why this idea is misleading: endorphins cannot cross the blood-brain barrier. While happiness hormones are certainly released in response to physical activity, neuroscientists have long known that they are unlikely to be the driving force behind the euphoria associated with such exercise.
Instead, recent studies point to a completely different mechanism for experiencing this sensation. It relates to so-called endocannabinoids. These substances, synthesized by the human body, activate cannabinoid receptors and have effects similar to those of cannabis compounds. A 2021 study showed that blocking opioid receptors (the ones endorphins bind to) with the drug naltrexone did not prevent people from feeling a surge of energy after exercise. This indicated that something other than endorphins was likely at play. Researchers suggested that endocannabinoids might be the answer.
Authors of a 2022 meta-analysis examined a wealth of information regarding the release of endocannabinoids in response to various types of exercise. They concluded that intense physical activity consistently increases endocannabinoid levels and that moderate activity is more effective than low-intensity workouts.
It seems the consensus is that endocannabinoids are a more likely cause of the runner’s high than endorphins. However, scientists need further research to definitively understand what happens in our brains during running.
How to achieve the runner’s euphoria?
If you’re looking for more complex advice than just “put on your sneakers and go for a run,” don’t worry; we’ve got you covered.
In a conversation with a Runner’s World correspondent, biology professor David Raichlen recommended setting your workout intensity at 70-85 percent of your maximum heart rate to boost endocannabinoid production. This should be calculated based on your age.
Stephen Hicks, an associate professor at the University of Pennsylvania, noted in his research on the elusive runner’s high that it’s essential to try different training regimens. For instance, varying the distance or sprint intervals can help prevent workouts from becoming monotonous.
However, some people may never experience the runner’s high, and that’s perfectly okay. Regardless, they will still reap the benefits of regular exercise, even if it currently feels like a chore.
“Voluntary physical activity is the best thing you can do to slow down the decline in cognitive function that accompanies aging,” Professor Linden believes. And that’s great news. You’ll also be helping your heart and reducing the risk of various diseases.
If you’re considering getting back into regular exercise after a long break, it’s best to start with light workouts. You might even consult a doctor about it. Otherwise, hit the healthy trail and chase that euphoria!