What Is The Runner’s High?

The first time you experienced the runner’s high was probably the moment you decided that you actually really liked running. 

At some point during the run you suddenly felt really great. A wave of euphoria came over you, your mind was clear, your legs felt so good. That’s the runner’s high. 

But what actually is the runner’s high? What does the runner’s high feel like? How can you get the runner’s high?

WHAT DOES A RUNNER’S HIGH FEEL LIKE?

This research review of a runner’s high describes it as “an emotional state during or after endurance training characterized by reduced pain sensitivity, sedation, euphoria, and reduced anxiety. Some have also emphasized a lost sense of time and feelings of effortlessness.”

In other words, we have this incredible feeling that running is amazing! 

It can come on during a run and we feel like we’re floating along and want to carry on running for as long as possible, enjoying a real clarity of thought and enjoyment. Running feels easy and we love it. 

The high can also come at the end of a run (typically a really hard session or race), and when we finish and have a wonderful sense of happiness. 

WHAT ACTUALLY IS THE RUNNER’S HIGH? 

This is a question that’s challenged researchers since the 1980s. The earliest research into the runner’s high claimed it was due to a release of endorphins, but there’s a lack of evidence to support this, and recently there’s been more research supporting the theory that endocannabinoids are more likely to be responsible for a runner’s high (endorphins are also relevant and they do contribute to us feeling good while running, but research has now shown that if we take endorphin-blockers we can still feel the runner’s high). 

Endocannabinoids and endorphins are natural chemicals that are released in the body during exercise and they contribute to us feeling good. Endocannabinoids can permeate the blood-brain barrier and have been shown to help us feel reduced pain and anxiety, an improved mood and feeling of wellbeing, and they contribute to the immune and inflammation response after exercise (more on endocannabinoids at the end).

WHY DO WE FEEL THE RUNNER’S HIGH?

If we consider the ‘born to run’ (or endurance running) hypothesis that humans evolved to run for endurance in a hunt, then it’s believed that our body releases these feel-good chemicals to make the effort feel easier, reducing pain (sore feet, aching joints), while also activating some recovery mechanisms. All this helped encourage us to keep chasing the animal, and then go back and do it again in a few days. 

It’s most likely that we’ll feel a runner’s high when we’re pushing at slightly faster than an easy pace, like on a tempo run. That might be the equivalent of speeding up on a hunt when getting closer to catching dinner, so a big release of feel-good chemicals was a nice boost. It’s also a feeling which can last for a few hours (and presumably was there to help us run home after the catch). 

WILL I GET THE RUNNER’S HIGH ON EVERY RUN?

Unfortunately not! You will likely only feel it occasionally and there’s no way to predict when you might feel it, but there are certain conditions when we are more likely to experience the runner’s high. 

• You’re more likely to experience a runner’s high when running at a slightly-faster-than-easy pace for over 45-60 minutes (you aren’t going to feel it after a five minute jog, sorry!).
• Regular runners may be more likely to experience it than occasional runners as our brain uses it as a familiar reward system.
• Running in nature (compared to gym treadmills or running around city blocks) may make you more likely to feel the runner’s high.
• Running with others, especially a tempo run or a race, and the collective effort can boost the chances of the runner’s high.
• You may also feel it after a hard interval workout (but probably not during the hard workout).

RUNNER’S HIGH & ENDOCANNABINOIDS

Endocannabinoids are produced endogenously, meaning they are naturally made within the body. There are also cannabinoids found in plants (yes, like cannabis). 

We have cannabinoid receptors in the central nervous system (where they might help to reduce pain) and the peripheral nervous system (where they can contribute to the immune and inflammation response). The whole endocannabinoid system has a lot of functions in the body, but primarily it’s there to help create balance and homeostasis. 

Their role in the runner’s high is still being researched to be fully understood, but endocannabinoids can move through the blood-brain barrier where this research explains that these “mood-improving neuromodulators promote short-term psychoactive effects such as reduced anxiety and feelings of calm.”

And that helps us to feel good and to keep on running.