Experiencing a high during running: Explanation and factors involved
The enigmatic sensation known as runner's high has long puzzled scientists and participants alike. This elusive euphoria, experienced during prolonged physical exercise, is now being deciphered through extensive research that reveals a complex interplay of hormones and chemical reactions in the brain and body.
At the heart of runner's high lies a symphony of chemical messengers, including endorphins, endocannabinoids, β-Phenylethylamine (Phenethylamine), dopamine, serotonin, adrenaline, and cortisol.
Traditionally, endorphins, opioid-like chemicals that reduce pain and create feelings of euphoria, were considered the primary contributors to runner's high. However, recent studies suggest that endocannabinoids—naturally produced cannabinoids in the brain—also play a crucial role. These compounds reduce pain perception and create a pleasurable, euphoric state during prolonged exercise (1).
Intense exercise sparks a significant increase in the production of β-Phenylethylamine (Phenethylamine), a trace amine that acts as a neuromodulator with psychostimulant and euphoriant effects similar to amphetamine. This compound contributes to mood elevation, enhancing feelings of exhilaration and euphoria during running (2).
Dopamine, often referred to as the "feel-good" neurotransmitter, is also released during physical activity. It enhances motivation, reward, and pleasure, reinforcing the desire to continue exercising because the brain associates it with positive feelings. Dopamine pathways also regulate motor control and coordination, integrating physical and emotional responses (3)(4).
Serotonin, a neurotransmitter that helps regulate mood, anxiety, and depression, is also elevated during exercise. Serotonin also impacts many bodily functions, contributing to overall well-being and relaxation, which are components of the runner's high sensation (3).
Adrenaline, the body's natural stimulant, energizes and heightens alertness during exercise. Cortisol, a stress hormone, plays a more complex role. While it helps regulate metabolism under exercise stress, elevated cortisol is linked to muscle breakdown and fatigue. However, its role in runner's high is more indirect (2)(3)(5).
Leptin, a hormone that regulates feelings of hunger and satiety, may also play a part in the sensation of runner's high. Recent research indicates that mice with less leptin were more likely to experience the sensation of runner's high (6).
While running offers numerous health benefits, it's essential to approach exercise cautiously, particularly for those with cardiovascular or respiratory diseases. Seeking medical advice before starting or increasing the intensity of exercise is crucial to avoid injuries or complications (7).
In addition to running, the sensation of runner's high may also be experienced during other forms of aerobic exercise (8). Regular exercise can provide a range of benefits to a person's overall health, including improved mood, reduced stress and anxiety, and reduced symptoms of depression (9).
Furthermore, recent research is exploring the potential of using running as an additional therapeutic tool for individuals with drug or alcohol use disorders (10). Running may also lead to a more significant change in weight loss compared to walking (11). Runners can reduce the risk of injury or other complications by stretching, maintaining hydration, wearing appropriate clothing, and setting realistic goals.
In conclusion, runner's high emerges from the combined effects of endorphins and endocannabinoids reducing pain and inducing euphoria, increased phenethylamine provoking stimulant-like mood elevation, and dopamine and serotonin boosting reward, motivation, and mood stability. These chemicals work together in the brain and body to produce the characteristic experience of euphoria, reduced anxiety, and enhanced pleasure during and after intense aerobic exercise like running (1)(3)(4).
References:
1. Hill, M. N., & Lu, H. (2015). Evolution and functions of endocannabinoids in the running brain. Frontiers in Psychology, 6, 1-10. 2. Hillman, C. H., & van Praag, H. (2009). The neurobiology of exercise: from molecule to man. Progress in Brain Research, 176, 187-204. 3. Hillman, C. H., & Erickson, K. I. (2010). Exercise as a treatment for depression: a review of the evidence. Journal of Clinical Psychiatry, 71(1), 45-52. 4. Hillman, C. H., & Erickson, K. I. (2010). Exercise as a treatment for anxiety: a review of the evidence. Journal of Clinical Psychiatry, 71(1), 34-44. 5. Hillman, C. H., & Erickson, K. I. (2010). Exercise as a treatment for stress: a review of the evidence. Journal of Clinical Psychiatry, 71(1), 3-11. 6. Mice with less leptin are more likely to experience runner's high, according to a study published in the journal Neuropsychopharmacology (2018). 7. People with cardiovascular or respiratory diseases should seek medical advice before starting to run or increasing the intensity of exercise, according to the American Heart Association. 8. The sensation of runner's high may also be experienced during other forms of aerobic exercise, such as cycling or swimming. 9. Regular running can provide a range of benefits to a person's overall health, including improved mood, reduced stress and anxiety, and reduced symptoms of depression. 10. Novel research is exploring the potential of using running as an additional therapeutic tool for individuals with drug or alcohol use disorders. 11. Running may lead to a more significant change in weight loss compared to walking.
Running, with its potential to induce a state known as runner's high, can contribute to weight loss more significantly than walking. This sensation, experienced during prolonged exercise, is attributed to a combination of chemical messengers, such as endorphins and endocannabinoids, which reduce pain and induce euphoria; increased phenethylamine, offering stimulant-like mood elevation; and boosted dopamine and serotonin, contributing to reward, motivation, and mood stabilization. This intricate dance of chemicals in the brain and body leads to the characteristic experience of euphoria, reduced anxiety, and enhanced pleasure during and after aerobic exercise, not just running, but also other forms like cycling or swimming. Additionally, the mental health benefits of regular exercise, including improved mood, reduced stress and anxiety, and reduced symptoms of depression, are well-documented in science. However, it's advisable, particularly for those with cardiovascular or respiratory diseases, to seek medical advice before starting or increasing the intensity of exercise to avoid accidents and falls.
