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The “runner’s high” refers to the euphoric feeling that can come from the physical exertion of running. Similar effects also appear during other cardio workouts like cycling or rowing.
According to Medical News Today, this euphoria typically kicks in about 30 minutes to an hour after a run. However, the timing can vary with an individual’s fitness level. Some researchers have suggested that this feeling may help explain why humans began engaging in sports over the course of evolution.
Still, the phenomenon isn’t universal, even among seasoned athletes. “Many long-distance runners feel utterly exhausted or even nauseous by the end of a lengthy race,” noted neurobiology professor David Linden. They also often need frequent bathroom breaks.
Professional trail runner Lu Clifton told The Guardian, “There usually comes a moment during a run when I get into a rhythm, and it feels quite comfortable.” She did not describe that feeling as euphoric, as IFLScience reported.
So, what causes the runner’s euphoria?
Not every runner is completely honest about the thrill of a brisk 10-kilometer run before work. But many people do enjoy their workouts. So, what lies behind that feeling?
The first thing most people think of is endorphins. Could this euphoria be linked to those so-called “happiness hormones”? Professor Linden explained why that idea is misleading: endorphins cannot cross the blood-brain barrier. While the body releases endorphins in response to physical activity, neuroscientists have long suspected they are unlikely to be the main driver of the runner’s high.
Recent studies point to a different mechanism: endocannabinoids. These molecules, produced by the body, activate cannabinoid receptors and have effects similar to compounds in cannabis. A 2021 study found that blocking opioid receptors (the receptors endorphins bind to) with the drug naltrexone did not stop people from feeling a surge of energy after exercise. That result suggested something other than endorphins was at work, and researchers proposed endocannabinoids as the likely candidate.
A 2022 meta-analysis reviewed multiple studies on endocannabinoid release during exercise. The authors concluded that vigorous physical activity consistently raises endocannabinoid levels and that moderate-intensity workouts are more effective at doing so than low-intensity sessions.
The emerging consensus favors endocannabinoids over endorphins, but researchers say more work is needed to pin down exactly what happens in the brain during running.
How to achieve the runner’s euphoria?
If you want something more specific than “put on your sneakers and go for a run,” here are a few pointers.
In an interview with Runner’s World, biology professor David Raichlen recommended aiming for 70–85 percent of your maximum heart rate to boost endocannabinoid production. Calculate your maximum heart rate based on your age.
Stephen Hicks, an associate professor at the University of Pennsylvania, advised varying your training. Change the distance, add sprint intervals, or switch up the route to prevent workouts from becoming monotonous.
Some people may never experience the runner’s high, and that’s OK. They will still get the physical and cognitive benefits of regular exercise even if it feels like a chore.
“Voluntary physical activity is the best thing you can do to slow down the decline in cognitive function that accompanies aging,” Professor Linden says. You’ll also help your heart and reduce the risk of several diseases.
If you’re getting back into regular exercise after a long break, start with light workouts. Consult a doctor if you have health concerns. Then hit the trail and chase that euphoria!
