The Mysterious, Complicated Truth About Runner's High
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As a competitive distance runner, my teammates and I had a saying to help motivate us on hard days: you never regret going for a run. It seemed true at the time; we generally felt happier and more energetic after spending some time on the running path or treadmill. In college, I regularly logged 90 miles a week in training, and I credit running with helping me cope with stress. But anecdotal evidence aside — is runner's high actually real?
Runner's high, or the feel-good emotions you experience after a run, has been talked about for decades. Although I believe I've reaped the benefits before, there's still a lot of mystery surrounding the phenomenon. After all, there's plenty of runners out there who've never experienced the same kind of post-run euphoria. So, is runner's high real? And if so, why can't everyone tap into it? Read on to find out the truth, according to experts.
Experts Featured in This Article:
Bryant Walrod, MD, is a family medicine physician with a focus on sports medicine.
David Merrill, MD, PhD, is a double-board certified psychiatrist and neuroscientist, and the director of the Pacific Brain Health Center (PBHC) at the Pacific Neuroscience Institute.
What Is Runner's High?
The exact definition of runner's high is a little vague — some say it's just feeling good during or after your run, while others describe it more like a euphoria. Overall, "it's an improved mood associated with exercise," says Bryant Walrod, MD. However, David Merrill, MD, PhD, describes runner's high a little more intensely. "If you're lucky enough to have felt it, you know what it is," he says. "It's this euphoric feeling of a high, of not feeling pain, of a sense of well-being and being light on your feet. You're not exhausted or worn out the way you would expect after having a hard workout." I'm sure I'm not alone when I saw, I'll take two of what Dr. Merrill is having, please.
Is Runner's High Real?
Runner's high has been researched, but the cause is still unclear. Previous studies have suggested that opioids naturally produced by the body trigger the release of endorphins, creating a type of runner's high, Dr. Walrod says. But one 2021 study of 63 people on treadmills found that people still experienced feelings of euphoria and decreased anxiety after 45 minutes of running even when their opioid receptors were blocked, preventing them from producing endorphins.
"Now, we think that runner's high could be due to endocannabinoids," Dr. Merrill says. These biochemical substances are similar to THC — the psychoactive compound in marijuana — and are produced in the body, he explains. "Your body has receptors for endocannabinoids in nerve endings and in the brain, including the frontal lobe where mood regulation occurs," Dr. Merrill explains. "This is literally mimicking a different kind of high."
How Long Does Runner's High Last?
It's hard to say how long runner's high will last for any one person, says Dr. Walrod. But it's "relatively short-lived," Dr. Merill says, adding that it can be anywhere from minutes to hours, depending on the person. Overall, he says one thing is consistent: "There's an antidepressant effect to running." In fact, research suggests that running may treat depression as well as antidepressants.
Are Some People Immune to Runner's High?
Some people will just feel wiped out at the end of a run, not euphoric or happy, but Dr. Merrill says it's "unclear" why this happens. "There are plenty of people who say, '[runner's high] is great in theory, but I've never felt that,'" he says. Unfortunately, we still don't know why some people can tap into the feeling and others can't. It could have something to do with fitness levels, the intensity of the run, or something else entirely, Dr. Merrill adds. All bodies are different, so while runner's high may feel real for some, the truth is that there are some people who may never experience it.
How to Get the Most Out of Your Runs
Again, every body is different — and if runner's high doesn't happen for you, that's OK. But if you want to try to tap into the feeling, there are a few things you can try:
- Increase Your Intensity: In general, people tend to experience runner's high more when they work out at a higher intensity, Dr. Walrod says. He recommends doing at least 30 minutes of moderate-intensity aerobic exercise at 70 to 80% of your maximum heart rate. "Mild exertion has not been shown to produce a runner's high and too intense can also mitigate this response," he says. Dr. Merrill agrees. "To hedge your bets, longer and more intense bouts are more likely to produce runner's high," he says. Basically, you need to find the sweet spot where you're pushing yourself, but not gasping for air.
- Adjust Your Schedule: You might also try adjusting your sleep schedule and the time of your runs, given that sleep has been directly linked to better athletic performance (including improved endurance) and endocannabinoids are three times higher when you first wake up than they are at night.
If you try these swaps and find that you're still not experiencing runner's high, don't be discouraged. There are still plenty of other worthwhile benefits to running and moving your body.
— Additional reporting by Chandler Plante
Korin Miller is a writer specializing in general wellness, health, and lifestyle trends. Her work has appeared in Women's Health, Self, Health, Forbes, and more.
Chandler Plante is an assistant editor for PS Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability.