Whether or not you’re a longtime runner otherwise you’ve only recently taken up operating for weight reduction, you’ve most likely heard of a legendary phenomenon known as the “runner’s excessive.” Supposedly this sense could make operating not solely pleasant, however downright euphoric — at the very least briefly.

But when operating nonetheless appears like a battle to you, chances are you’ll marvel if a runner’s excessive is only a fantasy. Excellent news: It’s not. So what’s a runner’s excessive and the way do you obtain it?

What Is a Runner’s Excessive?

A runner’s excessive is a way of elation or euphoria that generally hits athletes just a few miles right into a run — although despite the identify, you possibly can really obtain a runner’s excessive via any type of steady-state cardio (suppose: swimming and biking).

What does a runner’s excessive really feel like? “Individuals report having a way of calm and mindfulness, and that their ideas turn into streamlined in an unconscious ‘zone,’” says Michele Olson, Ph.D., F.A.C.S.M., C.S.C.S., senior scientific professor within the Division of Sport Science and Bodily Training at Huntingdon School in Montgomery, Alabama.

Consider a runner’s excessive as a zen-like feeling — relaxed but highly effective, as should you might run perpetually, Olson says.

What Causes a Runner’s Excessive?

For many years, two chemical substances acquired a lot of the credit score for inflicting a runner’s excessive: endorphins (the pure morphine-like hormones that battle and boring ache) and dopamine (a neurotransmitter that offers us feel-good sensations).

Train has lengthy been linked to greater ranges of endorphins within the physique and also can modulate ranges of dopamine.

In accordance with Olson, our our bodies launch these chemical substances after we push ourselves tougher than regular. This labored to our benefit within the hunter-gatherer days after we wanted to flee hazard or stay lively for prolonged intervals of time or distances whereas foraging for meals, however it’s additionally useful for getting via a tricky exercise.

A runner’s excessive “reduces the sensation of ache, so you possibly can proceed to push your self [during an intense effort],” says Carrie Jackson, M.A., psychological abilities coach and co-author of Rebound: Coaching Your Thoughts to Bounce Again Stronger from Sports activities Accidents.

However latest analysis on rodents reveals a 3rd chemical might play a key function in triggering a runner’s excessive: endocannabinoids.

What are endocannabinoids?

In accordance with Olson, endocannabinoids are “short-order” neurotransmitters. “They’re produced and launched on demand, solely when the physique alerts that they’re wanted, comparable to throughout transient intervals of ache or physique stress,” Olson explains.

When launched, endocannabinoids create a soothing impact much like the consequences of hashish (AKA marijuana) — no puffing required.

How Do You Obtain a Runner’s Excessive?

In an effort to expertise the legendary runner’s excessive, you’ll most probably should nail one in every of two train eventualities: extended bouts of steady-state cardio or high-intensity interval coaching (HIIT) that have you ever exercising at near your most coronary heart charge.

When you’re doing steady-state cardio, the period must be lengthy sufficient to be difficult (sometimes an hour or extra). On a brief run, Olson explains, a seasoned runner most likely received’t expertise a runner’s excessive as a result of their our bodies don’t want endorphins or endocannabinoids to assist them full it.

“However when a run turns into lengthy, your physique is pushed means out of its consolation zone and wishes assist from these chemical substances,” Olson says.

A latest research by Finnish researchers means that high-intensity exercises would possibly set off the discharge of much more feel-good hormones than steady-state exercises, however in addition they famous that when members engaged within the high-intensity protocols, they have been additionally extra more likely to report ache, exhaustion, and stress.

The takeaway: When you ramp up depth to the purpose the place it’s making you depressing, you possibly can knock your self proper out of that runner’s excessive, Cheadle notes.

However even should you strike the proper stability, there’s no assure you’ll expertise a runner’s excessive: “It’s not a given that you just’ll get the ‘excessive,’ even should you’re duplicating a earlier run throughout which you skilled it,” says Janet Hamilton, M.A., C.S.C.S., registered scientific train physiologist and proprietor of Working Robust in Stockbridge, Georgia.

To extend your odds, goal for steady-state cardio at a average depth for an hour or extra. (On a scale of 1 to 10, the place 10 is most effort, average depth ought to really feel like a 5 or 6.)

Or, should you favor HIIT, Olson suggests pushing your self to the purpose the place you are feeling totally challenged, however to not the extent that you just’re hating each second.

When you’re new to operating — or to health typically — consider you’re unlikely to expertise a runner’s excessive proper off the bat. The explanation: It can probably take you some time to turn into match sufficient to train lengthy or exhausting sufficient to want these chemical substances, Cheadle says.

Backside line: If you wish to expertise a runner’s excessive, get able to put in fairly a bit of labor.