Can Everyone Get a Runner’s High?

Yes, everyone can, but not all know how to.

There is no feeling greater than the peace and happiness that follow after a long run.

That sense of relaxation often referred to as a “runner’s high,” the experience is usually attributed to a burst of endorphins released during exercise or prolonged running.

Although a runner’s euphoria isn’t the only possible benefit of running or exercising, in fact, several physical benefits come from the chemicals released when you run, and not all of them are related to your cardiovascular system.

What happens to your body when you’re running

When you start running, your body goes through a transition- your breathing becomes heavy, and you may notice your heart rate accelerating as your heart pumps harder to move oxygenated blood to your muscles and brain.

As you progress, your body produces hormones called endorphins. Running and aerobic exercise release a rush of endorphins into the blood. Endorphins are often called feel-good chemicals because they produce feelings of happiness and ecstasy.

Achieving a runner’s high makes you feel less pain when you’re running. While endorphins help keep muscles from feeling sore, endorphins in the blood are unlikely to contribute to a feeling of euphoria or any mood swings.

Recent studies show that endorphins do not cross the blood-brain barrier. The problem with explaining endorphins is that they are very large molecules, so large, in fact, that they cannot pass from the blood to the brain.

The blood-brain barrier is key to keeping the brain safe because it prevents certain pathogens and blood molecules from reaching the brain.

That feeling of euphoria after the run may be due to endocannabinoids, biochemicals similar to cannabis, but produced naturally by the body.

Endocannabinoids can easily move through the cellular barrier that separates the bloodstream from the brain, where these mood-enhancing neuromodulators promote short-term psychoactive effects, such as anxiety reduction and calm.

How to increase your chances of reaching runner’s high

Some people are more likely to experience a runner’s high than others, no matter how long or fast they run. But there are several ways to make it easier.

A runner’s high is considered the body’s response to prolonged stress. Both endorphins and endocannabinoids are produced in response to stress.

You can increase your chances by running longer distances for more extended periods of time or doing different workouts so that your body uses itself in more ways.

A runner's high usually begins after about 30–40 minutes of intense running. For example, if you normally run a 20:00 minute mile, buckle up and aim at an 18:30 minute pace. Some people consistently peak when they run 3 miles at a fast pace.

When you run at a moderate intensity for a constant period of time, your body produces the stress hormone cortisol, which increases endorphins and endocannabinoids.

You can also achieve runner’s high, even if you don’t like running, by participating in other forms of cardio, such as spinning and cycling. This aerobic activity keeps your heart rate high.

Extreme happiness, serenity, motivation, and gratitude are all emotions athletes often report when the runner’s high finally begins.

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