Every seasoned runner recognises – and chases – that euphoric feeling that comes with finishing a big run. This is called a ‘runner’s high’, and for many it’s precisely the thing that makes going for a long, tiring run appealing in the first place. But what exactly is this feeling, and how does it come about?
A runner’s high is a scientifically-recognised phenomenon that is widely experienced, and there has been significant research done into why it happens and how it is linked to exercise.
What does a runner’s high feel like?
At the end of an exhilarating – or sometimes even gruelling – run, you may well find that you experience a short-term feeling of heightened mental clarity, a reduction in anxiety and general sense of wellbeing.
This is the runner’s high: a temporary period during which you experience a state of physical and mental positivity as a result of having put your body through its paces. It may not happen every time you run, but it’s highly likely that you will experience it at least some of the time.
The science: what is happening in your brain?
Until relatively recently, it was widely accepted that the runner’s high is caused by the endorphins (the body’s natural painkillers) that are released as a result of exercising. When endorphins are released, they bind to the opioid receptors within your brain to diminish pain and heighten pleasurable sensations.
The latest research, however, suggests that the real cause is somewhat more complex, and can also be attributed to chemicals called endocannabinoids, which are produced naturally by the body. Most studies so far have focused on anandimide, which can be found in higher quantities in the bloodstream after a run, and is known to bind to cannabinoid receptions in your brain to make you feel calmer and more positive.
It is also believed that the neurotransmitters dopamine and serotonin also contribute to the euphoric runner’s high, given that they are produced in greater quantity after intense exercise and are linked closely to feelings of pleasure, reward and motivation.
The mental health benefits of regular running
Even if you don’t feel the runner’s high after every run, there’s no doubt that you will be benefiting mentally in a number of ways every time you exercise.
Can help manage symptoms of depression and anxiety
As mentioned above, exercise boosts the release of neurotransmitters such as dopamine and serotonin, which can play a role in helping to minimise the symptoms of depression or anxiety. As a result, many have found running or regular exercise to be an excellent tool in coping with depression and anxiety.
Clears the mind and helps you think better
Going for a run is a form of aerobic exercise, which stimulates the growth of new brain cells to help improve cognitive and memory function. Additionally, running is felt by many to be a meditative sort of activity that can help to empty the mind of thoughts and leave you feeling mentally refreshed.
Improves quality of sleep
One of the most important elements of good mental health is getting a sufficient amount of quality sleep – and running is an excellent way to ensure that your body is more tired so that you can have a deeper, more restorative night’s sleep.
Boosts self-esteem
Every time you go for a run, you have achieved something – and if you’re setting other goals on top of that, such as building up to running 5K, then you are going to feel an ever greater sense of achievement as you progress. Having a tangible sense of improving yourself and making progress is a tremendous boon to mental wellbeing.
Tips for maximising your runner’s high
Here are some things you can do to increase the likelihood of experiencing a runner’s high after each time you run.
Run for at least 30 minutes
Research has shown that the runner’s high is more closely associated with bouts of moderate to intense aerobic activity that are sustained for longer than 30 minutes. Ideally, your exercise should reach a level of intensity where your breathing has quickened but you are still able to talk in brief sentences.
Run in nature
Enjoying nature has been shown to have positive effects on your mental health, lowering cortisol levels and making you feel more mindful – so it stands to reason that these positive effects would also boost the impact of a runner’s high.
Run without pressure
Running mindfully – without focusing on performance, or on completing your run faster than before – is more mentally beneficial than pushing yourself as hard as you can.
Run with friends
Incorporating a social element into your exercise by running with friends (or, for example, by taking part in a community running group such as parkrun) can help boost the feelings of achievement, wellbeing and reward that are associated with exercise.
Enjoy yourself
The runner’s high is a way of your body telling you that you’ve just done something really positive for yourself – for your mind, for your body and for your general health. Remember that feeling after each run you complete, so you can look forward to the sense of satisfaction and pleasure you will feel when you next head out for a run.
