The Runner’s High, Explained

For many runners, there’s a magical moment during a long run when everything seems to fall into place. This occurs when they focus on the rhythm of their feet hitting the pavement and their steady breathing, allowing the world around them to fade. This exhilarating feeling, often described as a euphoric state of bliss, is known as “runner’s high.” But what exactly is runner’s high and how does it occur? 

What is Runner’s High and How Does it Work?

Runner’s high refers to a euphoric sensation many experience during or after prolonged aerobic exercises, particularly running. People often describe it as a feeling of elation, reduced worries and feeling like they’re floating. This phenomenon is caused by endorphin release, natural chemicals the body produces to relieve stress and pain. Endorphins interact with receptors in the brain that reduce pain perception and trigger positive feelings, similar to morphine. 

The experience of runner’s high can vary widely from person to person. While some people might not even experience it at all, those who do report a sense of clarity and calmness, sometimes even a feeling of invincibility. Some describe the feeling as “finding their groove” or as if they could continue running forever as the workout feels almost effortless. 

Other factors, such as increased blood circulation to the brain, the release of other neurotransmitters like dopamine and serotonin and the sense of accomplishment from completing a challenging workout can also result in this feeling. 

The Benefits of Runner’s High

Experiencing runner’s high can transform a routine run or bike ride into an exhilarating and fulfilling activity. This euphoric state offers several advantages that extend beyond the immediate feelings of joy and well-being. Here are some of the main benefits: 

A Mental Health Boost

One of the most sought-after benefits of runner’s high is its positive mental health impact. The release of endorphins and other neurotransmitters like serotonin and dopamine during prolonged exercise can reduce symptoms of depression and anxiety. This euphoric state often leads to calmness and improved mood, providing a natural and effective way to manage stress and boost mental wellness.

Improved Cognition

Runner’s high can also improve cognitive function. The increased blood flow to the brain during exercise enhances brain function, promoting better focus, memory, and learning. Regularly experiencing runner’s high may improve long-term brain health, reducing the risk of cognitive decline as you age. 

Pain Relief

Endorphins are the body’s natural painkiller. This endorphin release can help you manage chronic pain conditions more effectively, reducing the reliance on medication. The temporary pain relief and reduced perception of physical discomfort can make regular exercise more enjoyable and sustainable. 

A Motivational Boost

Experiencing runner’s high can be a fantastic motivation boost and help you adhere to a regular exercise routine. Avid runners often chase this feeling of euphoria and a sense of accomplishment after completing a workout. These feelings can make running and other aerobic activities more rewarding, encouraging individuals to maintain a more consistent exercise routine. This, in turn, leads to better physical health, including improved heart health, increased endurance and weight management. 

How to Trigger Runner’s High

Because only some experience runner’s high, it’s tricky to pinpoint how to prompt this sensation. However, you could try a few strategies to trigger runner’s high. 

Stay Consistent and Increase Your Duration

Consistency and duration may be key to increasing the likelihood of experiencing this euphoria. Aim for longer runs, typically lasting at least 30 minutes to an hour. This extended period of aerobic exercise increases the chances of endorphin release, which is essential for achieving this euphoric sensation. Some people report experiencing this feeling after 20 minutes, while for others, it takes hours, so this approach may take some trial and error. 

Put in Moderate Effort

Running at moderate intensity, where you can maintain a steady pace without overexerting yourself, is ideal for triggering runner’s high. This intensity level is referred to as a “conversational pace,” where you can still carry on a conversation while running. It helps sustain the activity for a longer period without completely depleting your energy levels.

Maintain a Positive Mindset

Stay positive and find enjoyment in running to increase the likelihood of achieving runner’s high. Listen to upbeat music, run in scenic locations or join a running group to make the activity more pleasurable. A positive mental state can really amplify the release of endorphins and other feel-good neurotransmitters. 

Practice Mindfulness

Practice mindfulness while running by focusing on the present moment and the sensations of running. This can help you tune into the rhythm of your run and surroundings, triggering a meditative state that can enhance runner’s high.

Give Another Workout a Go

If you’re not having success achieving runner’s high during a run, don’t be discouraged. Other forms of aerobic exercise, such as cycling, rowing or swimming, can also trigger similar feelings. These activities can provide the same endorphin rush and sense of wellness, allowing you to still experience the mental and physical benefits of prolonged, moderate-intensity exercise. Experimenting with different workouts can help you find one that best fits your preferences and fitness goals while still reaping the rewards of that coveted high. 

Chasing the (Runner’s) High

Runner’s high is more than just a fleeting moment of happiness during a run — it’s a powerful experience that benefits many people’s physical and mental health. By understanding the phenomenon and implementing strategies to trigger runner’s high, athletes can give their workouts a much-needed boost. Whether you’re a seasoned marathon or a casual jogger, striving for runner’s high can make your runs more enjoyable and rewarding.