The Runner's High

What is the runner's high all about?

There is nothing quite like the 'runner's high'. A short term sensation of elation after intense exercise, it's always been thought that it's as a result of the release from the body of chemicals called endorphins. It can also include a sense of optimism, a sense of achievement or increased confidence and it can make a real difference to our motivation to train. Not everyone gets it though, so is it real and if it is then how does it happen?

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What is the runner's high?

The runner's high means something different to so many people. One person's runner's high can differ significantly to another, but generally it is a feeling of excitement and positivity during and after a run. The point it starts differs by individual and the length of time it lasts can also differ considerably. For many it can start within a few minutes of a run and for others it can take much longer. And for some it lasts for hours after the run and for others just a few minutes, there isn't a set timeframe. It's a sense of well-being that can dramatically enhance your mood and give you a different outlook on life.

During the warm up period and the start of the run the heart starts beating faster as oxygenated blood is pumped to the brain and the muscles. There is then a release of hormones called endorphins and there is a rush of adrenaline. Over the years it has been assumed that it's these endorphins that are responsible for the runners' high, but as we'll discuss this is not necessarily the case.

Are there other similar benefits of running?

It shouldn't be confused with other benefits of running, many of which are linked to the excitement of being outside and its benefits.

It plays such an important role in our mental health. How many times do you hear people say ' feel so much better after a run'? It's not just the physical benefits that lead to that comment, it's the mental impact of running outside. It relieves anxiety and can lead to a sense of calm. This can be partly due to the fact that this is now your focus and you have time to think, away from the stress of everyday life and also due to being closer to nature and the positives that this brings. There is a sense of calm that we don't get too often these days.

This isn't the runner's high, but it is an indisputable benefit of running.

Is it enhanced by running an event?

The feeling of elation after completing a running event is undeniable, especially for a first timer, or if a better than expected time has been achieved. However this may not be because of an increased release of the biochemicals that are responsible, but the excitement of achieving a goal that has been months in planning. But it could be an increased runner's high brought on by an above average release of the biochemicals due to the different environment, especially if there are tens of thousands of spectators. There has been no research in this area. What do you think?

Does everyone get the runner's high?

Unfortunately not. Many of us just come back from a long run tired and wanting a lie down and will never experience this high and there are reasons for that. Studies have shown that more runners don't experience it than do.

How does it happen?

Folklore has always pushed the theory that the runner's high is caused by endorphins, which are neurochemicals released naturally by your body. These are produced by the central nervous system and pituitary gland and they act on the same part of your brain as opioids like morphine. They are referred to as 'happy chemicals' because they are released during exercise or as a response to pain or stress. But, they can’t be responsible for a runner’s high

because they are large molecules compared to others in the body. Our blood-brain barrier prevents some pathogens and molecules damaging our brain and because of their size they can't get past this barrier. Something else must be responsible.

Although the research is limited at this stage it is more likely that the runner's high is caused by endocannabinoids and not endorphins. These are biochemical substances similar to cannabis but naturally produced by the body. During exercise the amount released increases significantly and unlike endorphins, endocannabinoids, especially one called anandamide, can move easily through the blood-barrier separating the bloodstream from the brain and gives runners the euphoria and sense of calm that we know as the runner's high .

Is the runner's high more pronounced during the excitement of race day?

How can you get the runner's high?

Research may well confirm in the future that some runners will never experience the runner's high and that for others it's a common part of their training and race day experiences. For those runners, with some changes to your training regime you may be able to get it a little bit quicker and make it last longer.

Run more often

The longer you've been running the more likely you are to experience the runner's high, so if you've just started then don't worry, it might be around the corner! The longer you run, the more the brain will become used to it, so keep going and keep progressing and it may well happen sooner than you imagine.

Run for a little bit longer

A ten or fifteen minute run is unlikely to result in much of a high. Give your body a chance to get your heart rate up and for your rate of breathing to increase. You may well find that as you get deeper into your training plan and your runs, in particular the long runs, start to increase, that you'll experience the high more often, and for longer.

Listen to music

Music is known for creating a positive mood, but only certain types of music. Try running with uplifting dance music, not too heavy, but with a clear beat, as opposed to relaxing chill out music. It's very likely that it will lead to an earlier release of the biochemicals responsible for the runners' high. Check out the playlists designed for runners on Spotify and Apple Music, for example. They are compiled to get you moving!

Keep running!

Whether the runner's high is fact or fiction , running can undoubtedly make us feel elated most of the time. It plays a major role in improving the mental health of runners around the globe and for the vast majority of time we always feel better after having been out for a run. Sometimes it may be difficult to get started especially if it's late and the conditions aren't great outside, but it's definitely worth it, so don't stop!

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