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How to Get the Runner’s High More Often

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Long time runners often explain that part of what keeps them coming back mile after mile is the runner’s high. That feeling of euphoria from having just pushed your body to a new level.

The idea elicits a lot of weird faces from new or non-runners who can only imagine their tomato face and grunts to just make it through a mile. Hey, we remember those times too.

This elusive runners high can be tough to come by, but when it does hit, it leaves you feeling like you could run forever. Here’s a breakdown of what’s really happening in your body and what you can do to bring it on more frequently.

And why it’s just one of the many benefits of running to our brain.

What is the Runner’s High?

a state of euphoria experienced during prolonged running or other forms of aerobic, sustained exercise, attributed to an increase of endorphins in the blood. – dictionary.com and basically everyone else…and should also include that it leads to a reduction in anxiety and feelings of calm.

The answer isn’t so simple, as the runner’s high still remains a little bit of a mystery.

Researchers have determined that it has to do with chemical reactions occurring in the body and brain under exercise-induced stress.

Historically, runner’s high is associated with a spike in endorphin levels, this theory dates back to the 1980s when researchers found increased blood levels of endorphins after such activity.runner's high

Endorphins: The Happy Hormone

Endorphins are the body’s home-grown opiates that act like a natural morphine. And it’s sometimes what we point to as a the reason we keep showing up run, after run even when it’s freaking hard; our brain gets a reward.

The problem with the theory from the 80s is that endorphins are fairly large molecules that are not able to pass through the blood to the brain, which a scientific way of saying they might be released during the run, but aren’t making their way up to the brain so quickly as to create our joyous feelings.

Because of that many people started to believe they COULD NOT be the cause of the runner’s high…but I say look at a lot of these attributes.

I absolutely believe that the feeling of having a achieved the task of doing your run, maybe with a group, definitely sharing it on social media and feeling the earned respect are going to create some dang good feelings!running endorphinsSource

But, if we’re sticking with the science and the endorphins alone can’t explain things, it means some other factor at play.

Endocannabinoid System and the Runner’s High

Buckle up because this is going to get deep, but worth understanding for your next long run discussion!

In 2015, German researchers from the University of Heidelberg conducted a study on a group of mice suggesting that endocannabinoid receptors may serve a role in the post-run feel good sensation.

Endocannabinoids produce naturally-occurring THC in the body, which just so happens to be the same chemical responsible for the psychoactive effects of marijuana. Boom, mike drop!! Proving even more why the body works with CBD for runners so well, it’s already designed for it.

TWO TESTS

To test the theory, the researchers conducted two different tests to determine whether endocannabinoids might produce the post-run high. They split up a group of mice accustomed to running regularly on an exercise wheel into two groups: one that ran for five hours and another that remained sedentary.

The running group showed signs of calm behavior and more tolerance to pain than the sedentary group.

In a second test, the scientists gave the mice endocannabinoid and endorphin molecules that block receptors in the brain. Those with the endorphin blockers showed little change in behavior, however the mice with the endocannabinoid antagonists appeared anxious and pain intolerant, despite several hours of running.running high

What Causes Runner’s High?

Endorphins and endocannabinoids react when the body is under stress.

Different from the sort of stress we feel with a big job interview, physical stress on the body from running or other exercise causes the production of these natural pain-relievers.

Researchers believe that the reason we feel a high after a long run can be attributed to the old days of chasing down our food. In order to eat, our ancestors had to run down large animals for hours, or even days.

The runner’s high is the likely reason that humans could run for as far and fast as they did, thanks to the natural pain-killing properties released to the brain.

Ways to Achieve the Runners High

A Long, Moderately Challenging Workout is Key to Getting Runner’s High.

The recipe for runner’s high generally requires a few important elements, however it’s not guaranteed to happen every time.

  • A challenging, but not all out run, like a tempo workout
  • Two or more hours of continuous exercise, like the long run
  • Running at 70-80 percent of your maximum heart rate (aka running easy)
  • Getting enough sleep

Other factors that can help increase the chance of runner’s high include:

  • Running with friends
  • Listening to the best running songs
  • Going for a run in the morning
  • Running outside vs on the treadmill
  • Signing up for a new race distance or trail race

How do you know when you have runner’s high?

It’s generally described as a state of bliss. It’s not a drug induced feeling that makes you feel loopy or out of control, but you might find yourself on the verge of tears with gratitude for your run or simply smiling like it’s your birthday when you would normally be fatigued.

Trust us, you’ll know.

And you can get it. The runner’s high feeling is pretty unmistakable once you’ve experienced it and like anything that makes it easier to find again!

Can New Runners Experience Runner’s High?

Since novice runners are working to build distance and endurance, it’s often thought unlikely that they’ll experience a runner’s high. However, as they build up to longer, more intense runs, the chance of getting that anticipated high increases.

Experience plays a role because most new runners:

  • Are not running for longer than 2 hours in the beginning
  • May still be in the why-am-I-doing-this stage
  • Are still working out the kinks in form and technique
  • Haven’t yet found routes they love

I will say the longer I’ve been runner, I can often get that great feeling on a short run, which is probably more due to experience and expectation!

Other days, it’s just a bad run from start to finish even if I’ve hit all the things that should theoretically lead to the high.

And this all circles back to my fight for the endorphins because I think those mental rewards of achievement, pride and doing the hard thing can lead to some pretty incredible feelings! It might not be the exact runner’s high, but it’s pretty great.

What circumstances do you need to experience runner’s high?

Do you remember that first runner’s high?

Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish

Facebook Community Chatter: RunToTheFinishRunning_motivation_thumb

Get more running tips: Pinterest

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Posted by amanda Categories: running coach

Reader Interactions

Comments

  1. Steffanie says

    January 15, 2020 at 9:23 am

    A little sunshine goes a long way!

  2. ModernMindfulMom says

    February 3, 2020 at 9:47 am

    Going to try some of these tips! Maybe one day I’ll get there!

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Amanda Brooks : Run Coach
KEEP GOING. You never know when your moment will c KEEP GOING. You never know when your moment will come. You have to keep showing up when it’s hard when it’s frustrating and even when it doesn’t go as it should. 

⭐️Shalane was a professional athlete by 2004 and didn’t win NYC until 2017.

🏃‍♀️Des Linden took second in the 2011 Boston Marathon. It was 7 YEARS of training before she took first.

👏I have many friends who needed 8+ marathons to get their BQ.

👍Serena Williams has had loses that the press would consider catastrophic and she admits to hating them, but using them to find more strength.

🤔Walt Disney was fired for lack of imagination! But he kept going.

The list is long of those who didn’t succeed on the first attempt. The thing they all have in common is continuing on, adjusting the plan, staying focused on the goal.

SUNDAY RUNDAY MOTIVATION!! Share with a friend and I’d love to hear what keeps you going after a bad race.
ANKLE AND FOOT STRENGTH - A lot of questions latel ANKLE AND FOOT STRENGTH - A lot of questions lately about shin splints and while they’re commonly the result of adding too much distance or speed too soon...
🏃‍♀️you can also work on strength, mobility and running technique.

Let’s start with some strength pieces!

⭐️ Plus, these movements are stellar for anyone with ankle pain or needing more lower body strength to hit the trails.⭐️

👇👇
10-12 reps x 2 a day
1️⃣Banded rotation - hitting the peroneal muscles that run along the outside of your lower leg these control ankle movement and foot strength. Better ankles, better stability, less shin pain.

2️⃣Banded turn outs - helping with muscles that control the arch of your foot and prevents knee, ankle and foot from dropping in if the arch isn’t staying strong with each step.

3️⃣Toe raises - we’re really hitting the front of the shins with this. Make it easier with legs closer to wall.

4️⃣Calf raise with ball - calf strength and arch strength happening with the use of the ball, which can again prevent the foot falling inward. Also strong calves absorb impact and spread lower leg load.

5️⃣Foam roll along outside of shin and calves to release tightness from overworked muscles.
///
Have you ever dealt with shin splints or ankle injuries??
EMBRACING A PAUSE🤢🤢 - It’s been a decade s EMBRACING A PAUSE🤢🤢 - It’s been a decade since I’ve been can’t move from the couch sick. I don’t recommend this stomach bug.
|||
In truth, I’ve been thinking I needed to hit pause for a few weeks.

💼 I’m so excited about what’s happening in my business, I’ve been hard charging for the last year.

🏃‍♀️I’m finally enjoying adding in hills and speed and strength, but could tell I needed a big down week... I just didn’t want to.

🥾On vacation or with fam, I’m always sneaking in work and again that’s not entirely bad because I love it.
|||
BUT LIKE AND INJURY, sickness is a reminder to appreciate our health.

🟧I’m not trying to make up the missed workouts.
🟩I’m not guilt tripping over eating Cinnamon Toast Crunch because it was all that would stay down after 30 hours.
🟦I’m not feeling bad for moving a lot of meetings and not responding to nearly any messages.

What reminds you to step back and press pause??

📸from our great trip a few years ago. Those long vacations are my best way of letting go.

#iamwellandgood #loveyourbody #solopreneurlife
Can we talk about runners and gut health for a sec Can we talk about runners and gut health for a second? And then you'll understand why I love @previnex so much.
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DID YOU KNOW: There are 500 species and three pounds of bacteria in our gut! 😱😱It’s a living and breathing factory that:

🔵impacts your energy levels and can be reason for joint pain
🟣impacts your mood and focus
🟡can cause runners trots and nausea when micro biome is off
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Early 😂.
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The habit stuck, so now I’m up early and lifting it not heading out immediately in the snow.
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