When it comes to the fabled “runner’s high,” people often fall into one of two camps. There are true believers and stubborn naysayers. It’s true that not everyone feels great after running a long distance, but runner’s high is a real phenomenon. But what is the cause? Even if you haven’t felt it yet, is there still hope?
What is runner’s high?
Runner’s high is a term that refers to the euphoric feeling brought on by a period of exercise. Runners talk about this especially often, but other aerobic training, such as cycling or rowing, can have the same effect.
For those with experience, euphoria usually starts about 30 minutes to an hour after starting a run, but it can vary depending on an individual’s fitness level. Today’s medical news. Some studies even suggest that this feeling is highly rewarding. humans evolved to exercise in the first place.
However, it is important to note that this is not a completely universal phenomenon, even among experienced runners. “In fact, instead of feeling happy at the end of a long race, many long-distance runners simply feel exhausted or even nauseous,” says neuroscience professor David J. Linden. said. johns hopkins medicine. They also poop on themselves surprisingly often, which probably doesn’t solve the problem (if we have to bear this knowledge, so should you) .
This opinion was echoed by competitive trail runner Lou Clifton in an interview. guardian. “I think in general, when you’re running, there’s a point where you settle into a certain level of fitness, and it’s very comfortable,” she said, though she stopped short of calling the feeling a “high.” .
What causes runner’s high?
While it may not be entirely true for every Runner™ in your life to praise a quick 10km run before work, some people really do get a “high” when they exercise. So what’s behind this effect?
While many people would confidently declare that endorphins are involved at this point, Linden says this is likely a misconception because endorphins cannot cross the blood-brain barrier. explained. While these so-called “happy chemicals” are indeed released in response to exercise, neuroscientists have previously shown that they are unlikely to be the true driving force behind exercise-induced euphoria. I knew from
Instead, more recent research points to an entirely different system: endocannabinoids. These are the body’s own versions of compounds such as CBD and THC found in the cannabis plant, and research suggests they can help us relax and relieve stress.
a Studying in 2021 They demonstrated that using the drug naltrexone to block opioid receptors (the receptors that endorphins bind to) did not stop the post-exercise high. This suggests that something other than endorphins must be at work, and the authors suggested that endorphins may be the answer.
Further research has consolidated what we know about endocannabinoid release in response to different types of exercise.a 2022 meta-analysis They concluded that intense exercise consistently increases endocannabinoid levels and that moderate exercise is more effective than low-intensity exercise.
The consensus seems to be that endocannabinoids are much more promising candidates than endorphins, but that more research is needed to clarify exactly what’s going on there.
How can I achieve a runner’s high?
If you’re looking for a more sophisticated answer than “put on your trainers and go for a run,” don’t worry. we’ve got you covered.
talk to Runner’s World, Professor of Biological Sciences David Reichlen suggested that if you want to boost endocannabinoid production, it’s best to set your workout intensity to keep your heart rate between 70 and 85 percent of your maximum.you can calculate this Based on your age.
After researching why runner’s high is so elusive for some people, Penn State University associate professor Stephen Hicks added that it may be worth changing things. Try running different distances and varying the intervals between your sprints so it doesn’t become too routine.
However, some people will never experience a runner’s high, and that’s okay. You can reap all the benefits of regular exercise, even if it feels like a lot of work.
“Voluntary exercise is the single best thing you can do to slow the cognitive decline that normally accompanies aging,” Linden says, and that’s only good news. It also helps your heart and lowers your risk of various diseases.
If you’re looking to start regular exercise after a long vacation, it’s best to start slowly and consult your doctor first. But otherwise, refuel, get out there, and chase those highs.
The content of this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health care provider with any questions you may have regarding a medical condition.
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