If you’ve ever experienced the runner’s high, you know that feeling of euphoric bliss that accompanies a good run can feel almost magical. But what exactly is behind this sensation, and how can you make it happen more often? Let’s break down the science behind this exhilarating experience and share some tips for increasing your chances of catching that runner’s high more frequently.
What is the Runner’s High?
A runner’s high is that moment when your body and mind feel as if they are floating, fueled by an overwhelming sense of joy and energy. But achieving this peak experience can be elusive. If you’ve yet to experience it, you’re probably curious about just how good this natural high can be. Well, it’s truly something special. This phenomenon is one of the many gifts from evolution, and for endurance athletes, it’s something to be thankful for. The runner’s high has become an iconic part of the running experience, and in many ways, it’s a celebration of human biology at its finest.
The Science Behind the Runner’s High
Historically, humans had to rely on endurance running for survival—whether that meant pursuing prey or escaping predators. These long, taxing runs required immense energy and focus, and early humans often ran themselves to the brink of exhaustion. Yet, thanks to evolutionary adaptations, humans were equipped with a mechanism that allowed them to push through the fatigue.
This mechanism involves natural painkillers that still circulate in our bodies today—endorphins and endocannabinoids. You’ve likely heard of endorphins; these are the body’s natural opiates that help alleviate pain during intense physical exertion. However, contrary to previous beliefs, they’re not the sole contributors to the runner’s high. Instead of directly inducing euphoria, endorphins mask pain and discomfort, enabling you to continue pushing your limits.
Endocannabinoids, on the other hand, have been more recently linked to the runner’s high. These chemicals, similar to THC (the compound found in marijuana), are produced by the body and create a sense of calm and relaxation. Endocannabinoids are generated by a type of neuron distributed throughout the human body. Because they’re produced in response to stress (including physical discomfort), they play a significant role in that blissful high runners chase.
How to Increase Your Chances of a Runner’s High
So how do you actually bring on this euphoric feeling? Here are a few key tips to maximize your chances:
- Be Fit and Go the Distance
A runner’s high typically happens during longer runs—generally those that last around two hours. If you’re not running long enough, you may miss out. Glycogen, your body’s primary energy source, needs to be almost depleted before your brain releases the chemicals that trigger the high. Although some runners might experience a mild high after just 45 minutes of running, the longer you can go, the better your chances. - Push Your Limits, But Not Too Hard
Endorphins and endocannabinoids are only released under physical stress. However, if you push yourself too hard, your body’s self-preservation mechanisms will kick in and redirect resources to the most vital areas, leaving little energy for the production of those feel-good chemicals. Aim for a challenging pace, but avoid running at your absolute limit. A moderate intensity, around 80% of your maximum heart rate, is typically ideal for achieving a runner’s high. - Leverage Sleep, Music, and Social Connections
Sleep is critical for optimal performance, and research suggests that getting around eight hours of sleep a night enhances the body’s production of endocannabinoids. Similarly, studies show that listening to music and running with others can boost the release of endorphins. While it’s tempting to run with headphones, be mindful of the social aspect of running. Engaging with others while running can elevate the experience even further, so consider ditching the earbuds in favor of connecting with fellow runners.
Embrace the Journey
Even with all these strategies, you won’t experience the runner’s high on every run. However, by incorporating these tips, you can increase your chances and experience this magical sensation more regularly. Keep track of your runs, experiment with different distances and effort levels, and you might discover a pattern that leads you to those sweet moments of euphoria.
But remember, running is more than just the promise of a high. It’s also about the joy of exploration and connection with nature, especially if you’re trail running. The outdoors offer countless opportunities for adventure, and a run can become a journey of discovery, offering both physical and mental rewards.
