Running… and enjoying it? Sounds like a foosy.
But, the science says otherwise. Runner's high is a phenomenon widely discussed and experienced among runners for its positive effects on mood and well-being. Trust us, it is real – you may have not experienced it, yet. If you are ready to be blissed-out, keep reading!
What is Runner's High?
Runner's high is that incredible buzz you get after a long run, where you feel on top of the world and pain seems to melt away, all thanks to a surge of endorphins and neurotransmitters. Though, it is important to note that not everyone feels runner’s high the first time they take off on their run – it can take a few runs to reach that peak feeling.
What Does Runner's High Feel Like?
Many runners describe this high as pure euphoria—a rush of happiness and calm that washes away anxiety. It’s like being "in the zone," where you feel unstoppable, with a wave of positive emotions that can stick around for hours. Some even call it a natural high, which is why running can feel almost addictive. Ever find yourself stressed and itching to go for a run? That’s your body craving that post-run bliss!
The Science Behind Runner's High
Endorphins and Endocannabinoids
Endorphins are your body’s natural “happy” chemicals, released during exercise to reduce pain and boost feelings of euphoria. They bind to opioid receptors in the brain, much like morphine, giving you that pleasurable, feel-good sensation. Alongside endorphins, exercise also increases endocannabinoids, which help elevate your mood and reduce stress. Together, these chemicals create that blissed-out, relaxed feeling after a good run!
Research Findings
Neurobiology Studies
The National Library of Medicine found that moderate-intensity running boosts endocannabinoid levels in the blood, which is linked to a better mood. Short-term exercise increases these chemicals, while long-term exercise might slightly lower them. Studies using mice suggest that the runner's high is linked to the activation of cannabinoid receptors, which help reduce anxiety and pain, though euphoria itself can’t be studied in mice. More research is needed to fully understand these effects.
Functional MRI Studies
Imaging studies have demonstrated that regions of the brain associated with reward and pleasure, such as the prefrontal cortex and limbic system, are activated during runner's high.
How to Get Runner's High
Optimal Running Conditions
To boost your chances of a runner's high, focus on these key factors:
- Intensity: Run at 70-80% of your maximum effort—fast enough to raise your heart rate but still able to chat.
- Duration: Aim for at least 30 minutes, with some needing up to an hour or more of continuous running.
- Environment: Outdoor runs in natural settings like trails or parks are often more effective than treadmill runs.
Tips for Achieving Runner's High
To increase your chances of experiencing a runner's high:
- Warm Up: Start with a 5-10 minute walk or light jog.
- Be Consistent: Run at least three times a week to help your body adapt.
- Stay Mindful: Focus on your breathing, stride, and surroundings.
- Listen to Music: Upbeat tunes can keep you in rhythm and boost your chances.
Mental Benefits of Running
Running and Mental Health
Running isn't just great for your body—it's a mental game-changer too! It cuts stress, lowers cortisol, and floods your brain with endorphins, the ultimate mood lifters. Regular runs can lift your mood, ease depression, and anxiety, and boost brain function by increasing blood flow and growing new neurons. In short, running makes you feel good and think sharper!
Long-Term Psychological Effects
Consistency in running not only enhances your physical and mental health but also brings lasting benefits.
- Increased Resilience: Regular running builds stress management skills and resilience, improving other life areas.
- Boosted Self-Esteem: Reaching running goals boosts self-confidence and self-esteem.
- Social Connections: Running with groups or in races fosters community, providing emotional support and motivation.
How Does Running Change Your Body?
There are many physical benefits beyond calorie burning, including better cardiovascular health, stronger muscles and bones, and overall improved well-being. Here’s a quick look at how running enhances your body:
Cardiovascular Benefits
Running is fantastic for your heart! It makes your heart stronger, boosts blood flow, and helps it pump more efficiently. Regular runs keep your blood pressure in check, keep your arteries flexible, and raise good HDL cholesterol while lowering bad LDL cholesterol. In short, running keeps your heart happy and healthy!
Muscular and Skeletal Benefits
Muscle Strength: Running works multiple muscle groups, especially in the legs and core, boosting tone and strength in your calves, quads, hamstrings, and glutes. It also engages your core for stability, improving posture and reducing injury risk.
Bone Density: Weight-bearing exercises like running stimulate bone growth and increase bone density, which can help prevent osteoporosis. The impact of your feet hitting the ground during running stimulates bone-forming cells called osteoblasts, promoting bone growth and increasing bone density.
Joint Health: Contrary to common belief, regular running can strengthen the joints by increasing the lubrication in the joint spaces and improving overall joint health. However, it is essential to run with proper form to avoid injuries.
Overall Physical Health
Weight Management: Running is an effective way to burn calories and maintain a healthy weight, contributing to overall metabolic health.
Immune System Boost: Regular physical activity, such as running, enhances the immune system’s ability to fight off infections and diseases. This call also help mitigrate seasonal illnesses such as the common cold!
Enhanced Longevity: Regular runners have a lower risk of mortality and tend to live longer lives compared to non-runners. When you add running to your routine, you have a lower risk of all-cause mortality compared to non-runners. Running, even at slow speeds or for short durations, is associated with a 25-40% reduced risk of premature death.
Common Myths and Misconceptions
Running and the phenomenon of runner's high are often surrounded by myths and misconceptions. By addressing these myths, we can gain a clearer understanding of what runner's high truly is and who can experience it.
Summary
If you want to feel the high, you know what to do! By now knowing the facts, you can set realistic expectations and fully enjoy running's advantages. From boosting cardiovascular health to enhancing mental well-being, running can transform your fitness journey. Whether you're experienced or new, embracing the possibility of a runner's high can add excitement to your routine. Keep running, stay consistent, and enjoy the high!
References
- Siebers M, Biedermann SV, Fuss J. Do Endocannabinoids Cause the Runner's High? Evidence and Open Questions. Neuroscientist. 2023 Jun;29(3):352-369. doi: 10.1177/10738584211069981. Epub 2022 Jan 26. PMID: 35081831; PMCID: PMC10159215.
- Franczyk B, Gluba-Brzózka A, Ciałkowska-Rysz A, Ławiński J, Rysz J. The Impact of Aerobic Exercise on HDL Quantity and Quality: A Narrative Review. Int J Mol Sci. 2023 Feb 28;24(5):4653. doi: 10.3390/ijms24054653. PMID: 36902082; PMCID: PMC10003711.
- Lee DC, Pate RR, Lavie CJ, Sui X, Church TS, Blair SN. Leisure-time running reduces all-cause and cardiovascular mortality risk. J Am Coll Cardiol. 2014 Aug 5;64(5):472-81. doi: 10.1016/j.jacc.2014.04.058. Erratum in: J Am Coll Cardiol. 2014 Oct 7;64(14):1537. PMID: 25082581; PMCID: PMC4131752.
- A runner’s high depends on cannabinoid receptors in mice | proceedings of the National Academy of Sciences. (n.d.). https://pnas.org/doi/10.1073/pnas.1514996112