What is a Runner’s High?

When we exercise, we expect to feel better as a result.  We achieve a fitness or time goal and are fired up by the accomplishment.  We lose weight and like the result in the mirror.  Maybe, we just do something we have never done before and appreciate the new mental or physical dimension in our lives.  Some athletes, however, claim to feel better after exercise because the exercise itself makes them feel better.  Significantly. Commonly, this is called a “Runner’s High.”

This “high” has been explained through the years as a rush of endorphins, neurotransmitters secreted by our bodies during things like pain, excitement, and sex.  Endorphins act a bit like morphine chemically, so the conventional wisdom has been that they feel like it as well.

On the other hand, Jude Dickson and her University of Edinburgh colleagues, in their paper Does Exercise Promote Good Health, propose three hypotheses about the Runner’s High:  the distraction hypothesis (it takes our attention away from painful things at the time), the mastery hypothesis (we learn new things and achieve a goal), and the social interaction hypothesis (things are often more fun and seem easier in a group). So, is the Runner’s High a chemical reaction via endorphins, or a psychological reaction that is somewhat coincidental to running?  Regardless, all runners have days where we feel better than others, but the feeling of euphoria associated with this phenomenon can be fleeting or nonexistent for some runners, and relied upon as a pick me up for others.  But, can it be captured, quantified, and achieved systematically? 

Although an internet search of “endorphins” and “runner’s high” yields 70,000 results, that close association has been only modestly borne out by research.   For one thing, it is hard to quantify what exactly a “high” is, as the reflections of athletes differ widely as to how a Runner’s High actually makes them feel.  Secondly, although endorphin levels seem to elevate after exercise (likely because of the stress or pain the body has undergone during the exercise), that elevation doesn’t seem to have a uniformly positive result on mood, according to Sarah Willett in an oft cited article from Lehigh University.

The strong association between endorphins and Runner’s High in the wider public view persists. However, despite a well respected 2008 study by German researchers which found a strong correlation between endorphin production and the bloodstream of runners during and after two hour runs, not all agree that the correlation equals causation for the elusive high, in part because the large size of endorphin molecules make them difficult to pass the blood – brain barrier.  And, after all, if there was such a strong direct result, wouldn’t we all enjoy Runner’s Highs after / during every hard workout or run?

Other relatively recent studies have linked the same type of brain receptors that play well with marijuana use to a naturally occurring endocannabinoid, which appears to be produced in the bloodstream in large amounts during exercise.  A 2003 study with Georgia Tech college students yielded this finding, as have several subsequent similar or related studies with mice both in the US and abroad.  These molecules appear to be much smaller than endorphins. If they can pass the blood-brain barrier, does this mean that all the times we’ve joked that “running was our drug” we weren’t really too far off the mark?

Ultimately, questions remain to be answered about how a Runner’s High occurs, why, and frankly, what it is, exactly.  Runners are like snowflakes.  Each of us is at least slightly different from the rest both psychologically and physiologically, and it might not be unreasonable to think that the difficulties science has had in firmly establishing a cause and effect with this phenomenon lies is the infinite amounts of ways in which running can create a positive effect in our lives.  While we wait to find out what the chemical cause is once and for all, we encourage you to enjoy your Runner’s High not because of why you have it, but for the fact you have it at all.

In the weeks and months ahead, hundreds of thousands of runners will travel to the location of their upcoming goal race.  In previous blog posts, we have touched on how to generally plan your goal race travel and have given advice for family and other supporters on ways they can organize to best effect on race weekend.

Before you bundle yourself into the car or head to the airport, take a moment to scan our goal race travel packing list – plan ahead and be prepared with everything you need for a great day!

Plan ahead and don’t forget:

Shoes

Training shoes and racing shoes, if those differ.  Both should be broken in at least a week or two beforehand.  Neither should ever be checked if flying.  Seems self-explanatory, but in the rush to remember the odd, weird things, sometimes we forget about first things first.

Race outfit with cold and hot variations

Make sure your favorite long run shorts and top are in the bag.  For the women, make sure that non-chafing sportsbra is packed.  Think through your options if the weather ends up differently than expected, and pack your favorite tights, hat, arm sleeves or long sleeved shirt, and or gloves.  Do not forget about the socks.

Pre race and post race clothes

Throwaways and/or warm clothes might be needed before the race, and will be very likely welcome after the race.  An extra pair of dry socks in the bag can really help your post-race spirits as well.  If the weather is cold, a hooded top or a beanie can really help when the post-race chill sets after when the body temperature drops following the race.

Snacks/ mid race fuel

Even if the race has your favorite brands offered on the course, it is helpful to have packed some favorite snacks and fueling options in case you miss the table, drop your item, or just want to top off your tank before or after the race.

Roller or rolling / stretching device

Watch

Bodyglide

Sunscreen

Water bottle

…and / or fuel carrying device for the day if using one

Something to sit on, such as a blanket or old finish area space blanket

…for the pre and post race area if no chairs or benches are available

Travel first aid kit

…hobbling around the hotel looking for a band-aid can and should be avoided

Earplugs  and eye shade

….or anything else that might help with a better night’s sleep before the race

Preferred breakfast food

…if packable – save time and money on race morning

While this list probably doesn’t cover every need for every athlete, checking off the major items early in the packing process can alleviate stress and allow time to remember some of the more individualized items each runner hopes to not leave home without.

Runners often complain of hamstring tightness.  Avoid this problem at all costs!  No

muscles group is an island - over time tight hamstrings will cause your hip rotators and

glutes to overcompensate and shorten.  So stay on top of stretching this important

muscle group!