The runner's high, that elusive state where pounding the pavement transforms into a chemically enhanced experience, remains a mystery for many. Some runners experience it regularly, while others never feel it. Recent research reveals that endocannabinoids, not endorphins, are the primary drivers. Here's how to boost your chances of achieving this euphoric state.
What Really Causes Runner's High?
Dr Daya Grant, a neuroscientist and mental performance consultant, explains: "The runner's high is caused by an orchestra of neurochemical changes across several brain systems, including the opioid system and the endocannabinoid (eCB) system. While endorphins are involved, the central role belongs to the eCB system." Endocannabinoids are the body's internal version of cannabis compounds, helping manage pain, reduce stress, and prevent overexcitation of brain cells.
Endocannabinoid levels increase during moderate to vigorous running and stay elevated for 30-45 minutes post-run. They are particularly involved in euphoria and reduced anxiety, as well as pain modulation, mood enhancement, stress resilience, and altered time perception.
Runner's High vs. Flow State
Dr Trish Jackman, associate professor at the University of Lincoln, clarifies: "A runner's high is often a state of euphoria, whereas flow is more about body and mind feeling at one, with less awareness of fatigue or discomfort." Both involve reduced activation in the prefrontal cortex, but they can occur independently.
Other Neurochemical Changes
Dopamine increases during long runs, peaking around 60 minutes, enhancing cognition and motivation. Norepinephrine rises significantly near maximum anaerobic threshold, helping focus and alertness. Together, these effects create a positive feeling without the crash from external stimulants.
How to Maximise Your Chances
Sustained, moderate-to-hard aerobic effort most reliably triggers runner's high. High-intensity interval training can produce similar neurochemical changes but may not lead to euphoria or decreased anxiety. Running in nature may enhance psychological wellbeing, and trail running adds an element of play that helps access flow states.
Why Some People Never Experience It
Some individuals have enzymes that clear endocannabinoids too quickly for noticeable effects. However, many runners learn to love running for the flow state, sense of achievement, and other benefits, even without the high.
Other Forms of Exercise
Cyclists and rowers have reported similar effects, but sustained moderate-intensity effort is key. Burst-and-cruise activities like hill cycling or interval training may not hit the sweet spot.
Ultimately, runner's high is real and achievable. By understanding the science and adjusting your training, you can increase your chances of experiencing this euphoric state.
