What runners should know about runner’s high

If you’ve been running for a long time, you long for it. And if you’re just starting to run, you’ll wonder how long it will take to get a runner’s high. Because it’s a great feeling. Here’s everything you need to know about it:

Runner’s high explained briefly

It’s a special feeling. You’re euphoric, completely at one with yourself, and think you can keep running like this forever. Waves of energy flood through your body, with no trace of tiredness. It’s a state that everyone should experience for themselves. But you should know that you don’t get a runner’s high every time you run. A few things have to come together.

What science knows

Many scientists have studied the phenomenon of runner’s high extensively. Initially, it was thought that endorphins were solely responsible for this sensation. However, recent research has shown that endorphins alone may not be the sole cause, as they are too large to pass through the blood-brain barrier effectively. Instead, it’s believed that a combination of neurotransmitters, including endorphins, enkephalins, and dynorphins, collectively known as endocannabinoids, play a significant role. These neurotransmitters interact with cannabinoid receptors in the brain, similar to the way cannabinoids from cannabis do, albeit through natural processes induced by running.

The role of endocannabinoids

German scientists have suggested that endocannabinoids are particularly crucial in inducing the runner’s high. These compounds, naturally produced by the body during exercise, can cross the blood-brain barrier and are associated with feelings of euphoria and reduced anxiety.

This is how long you have to run

Studies indicate that achieving a runner’s high typically requires at least 30 minutes of continuous running, though some individuals may require up to 40 minutes or longer. Regular training over approximately three months enhances one’s ability to sustain this relaxed state conducive to experiencing runner’s high. Interestingly, running at a moderate pace rather than pushing too hard seems to increase the likelihood of reaching this euphoric state.

It feels different for everyone

Individual physiology also plays a significant role in how a runner’s high is experienced. Some runners feel it intensely, while others may perceive it more subtly as a pleasant sense of well-being. Importantly, not achieving a runner’s high on every run is normal. By running at a pace that suits your fitness level and goals, you can consistently enjoy the positive effects of exercise.