A rush of endorphins, a state of euphoria, a feeling of intense joy – just a few of the ways that people describe a runner’s high. But what causes it, is it even a ‘thing’ – and, if it is, how do you reach this blissful state?
Read on for the science, truth and myths behind this feel-good phenomenon.
What does a runner’s high feel like?
When runners talk about a runner’s high, they’re usually describing one of two things: a run where everything feels easy and near-effortless, or an intense feel-good sensation after completing a run that carries you through the rest of the day.
Sometimes it’s a combination of these two things: a high that builds during your run, has you feeling like you’re flying and leaves you feeling content and clear-headed for an hour or more afterwards.
“For me, it’s when everything falls in place. You get in a flow where you just fly over the path. Every step falls into a perfect rhythm with your breath,” says one runner. “ It’s a mix of euphoria and sense of accomplishment at a job well done,” says another. “I feel like Superman, almost weightless.”
The Science Bit
Sounds incredible – sign us up! So what conditions need to be in play to reach this altered state? Well, two natural chemicals are thought to be responsible for runner’s high: endorphins and their lesser-known friend endocannabinoids.
You’re probably already familiar with endorphins, nature’s opiates which work similarly to their man-made equivalent morphine. When we run, the brain goes into overdrive spilling out endorphins – and the result is we feel good.
So the more running – and the more intense the run – the more endorphins, right? Not quite. You need to hit the sweet spot of effort and intensity, otherwise the endorphins will need to work as painkillers for your exhausted muscles and the feel-good sensation will disappear. Don’t go all-out, but don’t take it too easy either. Remember: it’s all about the sweet spot.
And aside from physical effort, there are a couple of other tried and tested ways to boost endorphins: by running with friends or by popping your earbuds in and blasting some of your favourite feel-good tunes.
Along with endorphins, the brain also pumps out endocannabinoids when we’re running, and the result is a sensation of chill or calm (yes, as the name suggests, they’re the body’s natural version of THC, found in marijuana).
Putting your body under some physical stress – e.g. running – helps the production of endocannabinoids – but again, there’s a sweet spot to hit. Too much stress, and the endocannabinoids dry up. You need to aim for a level of intensity that feels challenging but doesn’t overstretch you – say 70-80% effort – to maximise endocannabinoids and your chance of hitting a runner’s high.
Three top tips to catch a runner’s high
Watch your intensity levels. Aim for 70-80% effort and see what difference it makes.
Most runners report that they need to hit 4-5 miles for a chance at hitting a runner’s high. If you’re just starting out, take your time and build slowly – too much too soon could result in an injury.
Try out different conditions – running in different weathers, different clothing, in different environments – and see how it affects you. Also try setting your alarm clock – studies suggest endocannabinoids are up to three times higher in the morning.
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