TL;DR
Runner’s high is primarily caused by endocannabinoids, not just endorphins. Certain training methods and conditions can increase the likelihood of experiencing this euphoric state, which is linked to neurochemical changes in the brain.
Recent scientific studies confirm that runner’s high is mainly caused by neurochemical changes involving the body’s endocannabinoid system, not just endorphins, and that certain training approaches can increase the likelihood of experiencing it.
Research led by neuroscientists indicates that endocannabinoids, the body’s internal compounds similar to those in cannabis, are the primary neurochemicals responsible for the euphoric and anxiolytic effects associated with runner’s high. These substances increase during moderate to vigorous running efforts and remain elevated for about 30-45 minutes afterward, influencing mood, pain perception, and stress resilience.
While endorphins are involved in the process, they do not cross the blood-brain barrier and are thus less likely to be the main cause of the sensation. Instead, the endocannabinoid system’s activation appears to be central, with effects on mood and anxiety reduction. Dopamine and norepinephrine also increase during runs, contributing to motivation and focus, especially during longer or high-intensity efforts.
Why It Matters
This understanding helps runners and trainers tailor their efforts to maximize the chance of experiencing runner’s high, which can enhance motivation, mental health, and overall exercise adherence. Recognizing the neurochemical basis also dispels myths and clarifies that the feeling is rooted in biology, not just psychological perception.
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Background
The concept of runner’s high has been debated for decades, with early theories emphasizing endorphins. Recent research from the 1990s onward has shifted focus to endocannabinoids, supported by animal studies and neurochemical analysis. Efforts to induce runner’s high have included moderate to vigorous aerobic activity, with some evidence suggesting that exercise in natural environments may amplify positive psychological effects, although the neurochemical response is similar across settings.
“The runner’s high seems to be caused by an orchestra of neurochemical changes across several brain systems, including the opioid system and the endocannabinoid system. While endorphins are involved, the main driver is the eCB system.”
— Dr Daya Grant, neuroscientist
“Runner’s high and flow are related but distinct experiences. Runner’s high often involves euphoria, while flow is a state of being fully immersed and less aware of fatigue, often occurring at a challenge level that matches skill.”
— Dr Trish Jackman, exercise psychologist
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What Remains Unclear
While the role of endocannabinoids is supported by recent research, the exact conditions that optimize their production and the interplay with other neurochemicals remain under investigation. It is also unclear whether individual differences significantly affect the likelihood of experiencing runner’s high, and how environmental factors might influence neurochemical responses.
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What’s Next
Future research aims to identify specific training protocols and environmental conditions that maximize endocannabinoid release. Additionally, studies may explore personalized approaches based on genetic or neurochemical profiles to help more runners achieve the high.
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Key Questions
Can I increase my chances of experiencing runner’s high?
Yes. Engaging in sustained, moderate-to-vigorous aerobic exercise, such as a steady 5K run, can boost endocannabinoid levels. Incorporating varied terrains or challenging yourself gradually may also help.
Is runner’s high the same as a flow state?
No. While they can occur together, runner’s high involves feelings of euphoria and reduced anxiety driven by neurochemical changes, whereas flow is a state of complete immersion and optimal challenge, often less associated with euphoria.
Does running in nature increase the chances of feeling runner’s high?
Exercise outdoors, especially in natural environments, has been shown to improve psychological well-being, but current evidence suggests neurochemical responses are similar whether running in nature or on a treadmill. The environment may enhance overall mood, though.
Are endorphins involved in runner’s high?
Endorphins are involved but are not considered the main drivers. The primary neurochemical responsible appears to be endocannabinoids.
Source: Guardian Life
