The Runner’s High: What It Really Is and How to Harness It for a Lifetime of Running
Ask any runner why they lace up day after day, and somewhere in the answer you’ll hear about the “runner’s high.” That magical feeling where the pain fades, your stride feels effortless, and you’re flooded with energy and positivity. So you laugh it off and call it insanity.
But what actually is the runner’s high? Is it just a myth runners made up to justify why they’re out pounding pavement at 6 a.m.? Not quite. Science has caught up with what runners have known for years — and the truth is way cooler than the myth. Let's get high.
What the Runner’s High Actually Is
The “runner’s high” is a state of euphoria, calm, and reduced pain sensitivity that happens after prolonged, rhythmic exercise — usually running. But it can happen during other forms of cardio. For decades, it was thought to be caused solely by endorphins, those “feel-good” chemicals released during exercise.
But newer research shows it’s not just endorphins — it’s also endocannabinoids, natural chemicals your body produces that are similar to the active compounds in cannabis. (Yes, your body literally makes its own runner’s version of weed.)
Together, endorphins and endocannabinoids create:
Mood elevation (you just feel good, even if the workout was brutal)
Pain reduction (the ache in your calves or lungs doesn’t hit as hard)
Flow state (running feels smooth, controlled, almost meditative; this is where we want to be all the time)
That’s the runner’s high — your brain’s way of rewarding you for doing something hard but beneficial.
What Endorphins Are and Why They Matter
Endorphins are neurochemicals produced by your brain and nervous system in response to stress and pain. They bind to the same receptors as opioids, but without the dangerous side effects. Think of them as your body’s natural painkillers.
When you run:
Your body experiences physical stress.
Endorphins flood your system, dulling pain and lifting mood.
Combined with endocannabinoids, they create a “feel-good cocktail” that makes you want to keep going despite the burning and soreness creeping up in your body.
From a runner’s perspective, endorphins aren’t just about feeling good — they make you a better runner because they allow you to tolerate discomfort, train longer, and push through mental barriers.
How to Tap Into the Runner’s High in Training
Not every jog around the block triggers the high. You usually need to hit a certain intensity and duration before your brain flips the chemical switch. Research suggests:
20–40 minutes of continuous running is the sweet spot for most people. Or maybe it happens sooner for you.
Moderate intensity (think Zone 2–3) is more effective than all-out sprinting. Too hard, and your body shifts into survival mode instead of “feel good” mode. Not that sprinting is not bad, in fact, it's fantastic, but that's another blog post.
Consistency matters. The more regularly you run, the more efficient your body gets at releasing and responding to these chemicals.
Practical ways to unlock it in training:
Long runs: Duh. Classic way to trigger the high. Around the 30–45 minute mark, many runners hit that euphoric state.
Tempo runs: Sustained moderate effort is a great way to tap into the flow without total exhaustion.
Music-free runs: Without distractions, you’re more likely to slip into a meditative, rhythm-driven state that pairs with the chemical release. I'm not here yet since I need my music or eBooks to run for now, but walking without anything can still make me feel good. I'll get there.
How to Maintain the Runner’s High Throughout Life
Here’s the best part: the runner’s high isn’t just for elite marathoners or young athletes. It’s accessible at any age, and it has long-term benefits for your body and brain.
Brain health: Regular aerobic exercise boosts endorphin and endocannabinoid release, which supports cognitive function and reduces risk of depression.
Stress relief: Running gives your brain a built-in reset button. The high literally lowers stress hormones. Meditation, yoga, being in nature and being outside, and finding hobbies outside of hybrid race training are key to this.
Longevity: Studies link regular running (even just 2–3 times per week) with longer lifespan — mostly because of the heart-healthy benefits it provides, partly because of these neurochemical benefits.
How to keep it going for the long haul:
Don’t stop running just because you slow down. The high doesn’t care about pace — it cares about consistency.
Mix intensities. Long runs for endurance, tempo for rhythm, easy runs for sustainability. All can unlock the high in different ways. And keep you from being bored.
Make it social. Running with a group amplifies the high, thanks to added dopamine and oxytocin from connection.
Prioritize recovery. Endorphins help with pain in the moment, but you still need sleep, nutrition, and mobility work to stay in the game. Please don't neglect this.
The Bottom Line
The runner’s high isn’t just some myth runners made up to feel superior at dinner parties. It’s a real, measurable chemical shift in your brain that reduces pain, boosts mood, and makes running not just bearable — but addictive in the best way.
Endorphins and endocannabinoids are nature’s performance enhancers, built right into your system. And here’s the kicker: you don’t need a marathon to find it. You just need consistency, effort, and a willingness to push past the first uncomfortable miles.
So if you want to be a better runner — and honestly, a happier human — stop waiting for motivation. Lace up, get moving, and let your brain do the rest. The high is out there waiting for you. If you need help getting there, click here to set up your free call about your pain points and putting together a plan for your next hybrid race.
