While most runners are chasing after a new goal or a personal best, some are chasing after something slightly more elusive: a runner’s high
Some describe it as euphoria. Others as calm, clarity or even a sense of being completely absorbed in the moment. Many people experience some version of it after a long run or a spin class
For years, scientists believed the phenomenon was caused by endorphins, the body’s natural opioids. But more recent neuroscientific research now indicates that this might not wholly be the case
Instead, a runner’s high appears to emerge from several brain systems working together. This explains why a runner’s high has so many far-reaching effects – and why these effects can often persist long after the initial experience of euphoria
The brain’s own cannabis system
Endorphins are naturally-occurring brain chemicals which are released during periods of physical stress help to reduce pain
Aerobic exercise increases circulating endorphins. Numerous studies have demonstrated higher levels of the endorphin beta-endorphin following prolonged aerobic exercise, such as running. This is why endorphins were long believed to be the sole cause of a runner’s high
But there’s a key problem with the endorphin theory. This is because endorphins circulating in the blood struggle to cross the blood-brain barrier – the tightly regulated system that protects the brain from substances in the bloodstream
So while endorphins may well contribute to pain relief elsewhere in the body, they cannot fully explain the feelings of euphoria and emotional wellbeing generated by a runner’s high within the brain itself
So scientists began searching for another explanation
The breakthrough came with the discovery that exercise also activates the endocannabinoid system
Endocannabinoids are naturally produced by our bodies. They help with functions such as pleasure, memory and stress regulation
One of the most important chemicals produced by the endocannabinoid system is anandamide, one of the brain’s natural “feel-good” chemicals. It helps to reduce anxiety, ease pain and create feelings of calm and wellbeing. And, unlike endorphins, anandamide crosses the blood-brain barrier with ease
After a long bout of aerobic exercise, blood concentrations of anandamide rise substantially. Once inside the brain, it activates cannabinoid receptors in regions involved in emotion, motivation, reward and pain perception
The resulting effects are remarkably similar to many features of the runner’s high – including reduced anxiety, better movement, less pain and feelings of calm
This isn’t to suggest that endorphins play no role in a runner’s high. Modern neuroscience suggests endorphins and endocannabinoids work together – with endocannabinoids probably playing the larger role in producing the emotional aspects of the experience
Several other neurotransmitters also play a part in a runner’s high
Dopamine, which is central to motivation and reward, helps reinforce actions that are beneficial for survival. Rather than simply producing pleasure, dopamine encourages us to repeat a behaviour that the brain considers valuable
Serotonin contributes to emotional stability and wellbeing, while noradrenaline enhances alertness and focus
Exercise also stimulates the production of brain-derived neurotrophic factor (BDNF), which supports the growth of new and existing brain connections and plays a vital role in learning and memory
Although BDNF probably doesn’t produce the immediate euphoria associated with runner’s high, it may help explain why regular running can improve various aspects of wellbeing
The benefits of a runner’s high
A runner’s high is about far more than pleasure chemicals
Running changes how different brain networks communicate. During prolonged, rhythmic exercise (such as running), activity within the default mode network – the collection of brain regions associated with self-reflection, worry and thinking – appears to decrease
At the same time, brain regions involved in attention, movement and sensory processing become more coordinated. This shift may help explain why running often produces feelings of mental clarity or being completely immersed in the present moment
For many people, the mental benefits of a runner’s high even outlast the run itself
Exercise influences stress regulation, inflammation, neuroplasticity (the brain’s ability to adapt and change), sleep quality and emotional processing. This combination of benefits is something which few medical interventions achieve
Importantly, scientists are increasingly recognising that the mental health benefits of exercise extend well beyond the runner’s high itself. Even people who never experience the euphoria of a runner’s high still show meaningful improvements in mood, cognition and resilience with regular physical activity
But for those who still want to chase after a runner’s high, research suggests there’s a sweet spot to achieving it – and it doesn’t require long-distance, extreme endurance
Most studies report increases in endocannabinoids after approximately 30 to 60 minutes of continuous aerobic exercise performed at moderate to vigorous intensity – so roughly 70-85% of maximum heart rate. The key is that the physiological stress is high enough to trigger these neurochemical responses without overwhelming the body
That said, there is considerable individual variation. Although one survey found that around two-thirds of recreational runners had experienced a runner’s high at least once, it didn’t necessarily happen on every run
Some people also appear naturally more responsive to exercise-induced endocannabinoid release. Genetics, sex, fitness level, sleep quality, psychological state and even expectations may all influence whether someone experiences runner’s high on any given day, too
