The runner's high, a state where running feels euphoric rather than laborious, is a real phenomenon, but it remains elusive for many. According to neuroscientist Dr Daya Grant, it involves an 'orchestra of neurochemical changes' across brain systems, particularly the endocannabinoid (eCB) system, not just endorphins as commonly believed. Endocannabinoids, the body's internal version of cannabis compounds, can cross the blood-brain barrier and are linked to euphoria, reduced anxiety, pain modulation, and altered time perception.
Dr Trish Jackman, associate professor in sport and exercise psychology at the University of Lincoln, distinguishes runner's high from flow state, though they often overlap. Flow involves being fully immersed in an activity where challenge matches skill, reducing self-focused thoughts like fatigue. Runner's high, however, is more about euphoria. Both can occur independently, and other neurochemicals like dopamine and norepinephrine also contribute to feelings of well-being during exercise.
To maximise your chances of experiencing runner's high, experts suggest focusing on moderate to vigorous running efforts, as eCB levels increase during such activity and stay elevated for 30-45 minutes post-run. Long runs around 60 minutes can boost dopamine, enhancing cognition and motivation. Interval training near your anaerobic threshold raises norepinephrine, improving focus. Consistency and gradually increasing challenge may help, as individual brain chemistry varies.
For those who prefer other exercises, similar neurochemical effects can occur. Swimming, cycling, or rowing at moderate to vigorous intensity may also trigger a 'high', though research on runner's high specifically focuses on running. The key is to find an activity that challenges you without exceeding your comfort zone, allowing for a sense of accomplishment and potential euphoria.
