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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.

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
A NEW PLAN DOESN’T FIX EVERYTHING. You might alr A NEW PLAN DOESN’T FIX EVERYTHING. You might already know what’s best for you, but aren’t doing it consistently. That’s the only way we really make changes.
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A PLAN can help, but I often don’t think that’s step one to making lasting change.
//
HABITS AND ROUTINES✴️
-Eliminate the need to make decisions.
-Which reduces brain fatigue.
-Which increases your chance of success.
//
TINY HABITS✴️
This is the smallest step you can take towards your goal. Often so small it seems insignificant, but is easy to make it a habit.
🌟
That leads you to another tiny habit, then another and suddenly it’s just your lifestyle.
👆👆👆
When people ask how I easily kept off 35lbs for over 15 years, while enjoying pizza, taking rest days and not obsessing about food.
👇👇👇👇
When people ask how I stay motivated to run year round and rarely race. Tiny habits.
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Day one isn’t eat perfect or run for an hour.
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Day one IS drink a glass of water when I wake up. Put on my running clothes.
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Day 30 is then more like after I drink my glass of water, I do 5 push ups. After I put on my running clothes, I do a 5 minute warm up.
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SLOW PROGRESS IS BETTER THAN NO PROGRESS, it builds momentum and is sustainable.
❔❔❔
Have you ever practiced creating tiny habits???
1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR? M 1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR?
Mine... satisfying.
😊
1900 miles blows away previous years.
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(swipe to see...because yes I love tracking.) Unfortunately I’m not positive what it was 2001-2007 because I wrote it on calendars.
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SATISFYING
🥰I needed the long miles early on to process my business being thrown for a loop. Bye bye book tour and partnerships.
😊I needed it after that to get away from the news and pretend I wasn’t spending all day alone. Then as my business shifted again to keep ideas flowing.
🌲I loved the time outside to think, get lost in a comedy podcast or audiobook. Otherwise I’m at home working!
🤩Without a single race, I still checked a big goal off my list of running an ultra distance (solo was very interesting!).
//
I’ve seen some posts that make it seem like we’re wrong for talking about what we achieved this year.
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It was a HARD FCKIN year for everyone, but guess what lots of years are. And not every year is great even without a pandemic.
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For all the lows this year, I also worked my ass off to make some really good things happen. And I’m extra proud of that.
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So let’s hear your word for fitness in 2020??
⬇️
Hard, easy, strong, powerful, consistent, cleansing, relaxing, nature, grace, grit, grind, triumph, building...
HAIR EMOJI POLL!!! Seriously hair...it’s a lot r HAIR EMOJI POLL!!! Seriously hair...it’s a lot right?! Figuring out what to do with it, color it don’t color it, keep it healthy, breakage from ponytails, long, short. And yet a good hair day😃 🔥 🌟
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Curly friends: share your favorite tips!!
Long hair friends: what helps you keep it healthy?
👆👆👆
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At 16 I had a full mane of hair I loved.
At 20 I learned I have naturally curly hair 😂after years of perms as a kid.
At 25 I was going blonde blonde blonde.
At 29 I began losing hair and it got so brittle I had to chop it off, due to the hormone issues.😭
At 35 my hair started to recover (as did my body), but never like that mane I loved as a teen.
At 39 I got my first curly haircut! I’m still figuring it out, but was amazed at how it looked.
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I don’t wear much make up, but I do admit to really caring about my hair and it was a tough time when it felt so unhealthy.
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I’m still struggling to figure out this new curly style 😂but keep hearing from other curly girls ya just gotta stick it out. So we’ll see.
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❌If you aren’t working out because of food guilt
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TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder this holiday season that we all need to be loved differently...and pizza transcends all.
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🍕Do you have a favorite local pizza place?🍕🍕
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Yes, I knead to know for when we can travel again.
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Here we fell in love in love with @saucyspizza and I wouldn’t be sad if I got it as a gift 😆
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