Chasing the runners high
18 Aug 2011

Chasing the runner’s high

2 mins to read
There’s something about that buzz that comes from a good, long run. And it’s more than just a sense of accomplishment. Online personal trainer Andrew Cate explains what the runners high is all about and what you can do to join the party.


For all its benefits, endurance training is still stressful to your body, and it may trigger the release of various hormones to help your body cope (just like mental stress).  These hormones may explain some of the known psychophysical effects of endurance training, including stress reduction, mood elevation and reduced pain perception.

The runner's high describes the feelings of intense pleasantness and inner harmony that some people experience during extended or lengthy running. The general theory is the runner’s high is triggered by endorphin hormones. Endorphins are the body’s natural equivalent to the pain relief morphine, and the result is a natural high, or a state of near euphoria.

The research
A 2008 study published in the journal Cerebral Cortex used advanced imaging techniques to scan athletes’ brains after two hours of jogging to help determine if and what the runner’s high is.

Compared to baseline measures, the researchers found exercise triggered an increase in pleasure receptor activity in the brain, and there were significant increases in ratings of euphoria and happiness.

The researchers also discussed a prior study which found a 5-fold increase in blood endorphin levels after physical exercise.

While there is still not 100 percent certainty about the exact mechanisms of what produces the “runner’s high”, there is little doubt about its existence.

Practical tips to induce the runners high
Here are some important tips to consider when chasing that runner’s high.

  • Run long – The study involved athletes who jogged for 120 minutes. Longer duration activity is likely to evoke the greatest response, but it is possible that shorter duration exercise may still have a mood boosting affect.
  • Be aware of individual differences – The runner’s high phenomenon is something that one person may experience quite differently compared to another. The degree of exercise-induced mood change differs considerably between individuals.
  • Experiment – Due to the individual differences, experiment with different workout durations, intensities and even types of exercise to see what elicits that greatest response. What is generally referred to as a ‘runner’s high’ can be enjoyed (possibly to a lesser extent) by participants in other forms of endurance based cardiovascular activities such as swimming, cycling and rowing. 
  • Don’t push your limits – When endorphins are released during endurance exercise, pain perception is reduced, making it possible that a person could ignore warning signs and injure themselves. Be aware of your limits, and intersperse long duration workouts with light days, cross training and adequate rest.

References available on request



Blackmores Logo

We accept

  • Visa
  • Mastercard
  • American Express
  • Paypal
  • Alipay
  • Wechat Pay
  • UnionPay
  • Afterpay
  • Facebook
  • Blackmores Instagram
  • Blackmores LinkedIn