A “runner’s high” is a feeling of euphoria and reduced pain experienced during or after prolonged, moderate-to-high intensity aerobic exercise, likely caused by the release of endocannabinoids (chemicals similar to those in cannabis) in your brain. It is not guaranteed every time you run, but you can increase your chances.
Key Factors to Increase Your Chances
Intensity and Duration: A runner’s high is a physiological response to physical stress. The optimal intensity is typically 70% to 85% of your maximum heart rate, where holding a normal conversation becomes difficult. This level of exertion generally needs to be maintained for at least 30 minutes, and sometimes an hour or more, to trigger the effect.
Consistency and Progression: Regularly training and building your endurance is key. As your body adapts to a certain routine, you’ll need to run longer distances or increase your pace to keep challenging it.
Variety: To prevent your body from adapting too much, introduce variety into your workouts. Alternate between easy and hard runs, change your routes, run on different terrain (e.g., hills or trails), or incorporate speed intervals (fartleks) into your routine.
Mindset and Focus: A runner’s high often coincides with entering a “flow state” or “the zone.” Minimize distractions (like music or specific time goals) and focus on your surroundings, rhythm, and breathing. This mental immersion can help you push through discomfort.
Practical Tips
Proper Preparation: Fuel your body with about 200 calories (carbohydrates and proteins) and stay hydrated at least 45 minutes before your run to ensure you have enough energy.
Warm-up: Always perform a proper warm-up (e.g., 5-10 minutes of light jogging or walking) to prepare your muscles and prevent injury, which would hinder your progress.
Be Patient: Especially for new runners, it may take time and consistent effort to reach this state. Don’t force it to the point of injury.
Prioritize Recovery: Ensure you get enough sleep and take rest days. Pushing yourself too hard when fatigued makes a high less likely to occur.
Ultimately, the “high” isn’t the main goal; it’s a bonus to consistent, challenging exercise which offers numerous mental and physical health benefits regardless
