{"id":1317,"date":"2026-08-06T12:10:39","date_gmt":"2026-08-06T12:10:39","guid":{"rendered":"https:\/\/redzine.co.uk\/index.php\/2026\/08\/06\/the-neuroscience-behind-a-runners-high\/"},"modified":"2026-08-06T12:10:39","modified_gmt":"2026-08-06T12:10:39","slug":"the-neuroscience-behind-a-runners-high","status":"publish","type":"post","link":"https:\/\/redzine.co.uk\/index.php\/2026\/08\/06\/the-neuroscience-behind-a-runners-high\/","title":{"rendered":"The neuroscience behind a \u2018runner\u2019s high\u2019"},"content":{"rendered":"
Many describe a runner’s high as a feeling of ‘euphoria.’<\/span> Prostock-studio\/ Shutterstock<\/a><\/span><\/figcaption><\/figure>\n

While most runners are chasing after a new goal or a personal best, some are chasing after something slightly more elusive: a runner\u2019s high.<\/p>\n

Some describe it as euphoria. Others as calm, clarity or even a sense of being completely absorbed in the moment. Many people experience some version of it after a long run<\/a> or a spin class. <\/p>\n

For years, scientists believed the phenomenon was caused by endorphins<\/a>, the body\u2019s natural opioids. But more recent neuroscientific research<\/a> now indicates that this might not wholly be the case.<\/p>\n

Instead, a runner\u2019s high appears to emerge from several brain systems working together. This explains why a runner\u2019s high has so many far-reaching effects \u2013 and why these effects can often persist long after the initial experience of euphoria. <\/p>\n

The brain\u2019s own cannabis system<\/h2>\n

Endorphins are naturally-occurring brain chemicals which are released during periods of physical stress help to reduce pain<\/a>. <\/p>\n

Aerobic exercise increases circulating endorphins. Numerous studies<\/a> have demonstrated higher levels of the endorphin beta-endorphin following prolonged aerobic exercise, such as running. This is why endorphins were long believed to be the sole cause of a runner\u2019s high.<\/p>\n

But there\u2019s a key problem with the endorphin theory. This is because endorphins circulating in the blood struggle to cross the blood-brain barrier<\/a> \u2013 the tightly regulated system that protects the brain from substances in the bloodstream. <\/p>\n

So while endorphins may well contribute to pain relief elsewhere in the body, they cannot fully explain the feelings of euphoria and emotional wellbeing generated by a runner\u2019s high within the brain itself<\/a>.<\/p>\n

So scientists began searching for another explanation.<\/p>\n

The breakthrough came with the discovery that exercise also activates the endocannabinoid system<\/a>.<\/p>\n

Endocannabinoids<\/a> are naturally produced by our bodies. They help with functions such as pleasure, memory and stress regulation.<\/p>\n

One of the most important chemicals produced by the endocannabinoid system is anandamide<\/a>, one of the brain\u2019s natural \u201cfeel-good\u201d chemicals. It helps to reduce anxiety, ease pain and create feelings of calm and wellbeing. And, unlike endorphins, anandamide crosses the blood-brain barrier with ease<\/a>.<\/p>\n

After a long bout of aerobic exercise, blood concentrations of anandamide rise substantially<\/a>. Once inside the brain, it activates cannabinoid receptors in regions involved in emotion, motivation, reward and pain perception. <\/p>\n

The resulting effects are remarkably similar to many features of the runner\u2019s high \u2013 including reduced anxiety, better movement, less pain and feelings of calm.<\/p>\n

This isn\u2019t to suggest that endorphins play no role in a runner\u2019s high. Modern neuroscience suggests endorphins and endocannabinoids work together<\/a> \u2013 with endocannabinoids probably playing the larger role in producing the emotional aspects of the experience.<\/p>\n

Several other neurotransmitters<\/a> also play a part in a runner\u2019s high.<\/p>\n

Dopamine<\/a>, which is central to motivation and reward, helps reinforce actions that are beneficial for survival. Rather than simply producing pleasure, dopamine encourages us to repeat a behaviour that the brain considers valuable. <\/p>\n

\n \"A
\n A runner\u2019s high appears to emerge from several brain systems working together.<\/span>
\n Gorodenkoff\/ Shutterstock<\/a><\/span>
\n <\/figcaption><\/figure>\n

Serotonin contributes to emotional stability<\/a> and wellbeing, while noradrenaline enhances alertness and focus<\/a>. <\/p>\n

Exercise also stimulates the production of brain-derived neurotrophic factor<\/a> (BDNF), which supports the growth of new and existing brain connections and plays a vital role in learning and memory<\/a><\/p>\n

Although BDNF probably doesn\u2019t produce the immediate euphoria associated with runner\u2019s high, it may help explain why regular running can improve various aspects of wellbeing.<\/p>\n

The benefits of a runner\u2019s high<\/h2>\n

A runner\u2019s high is about far more than pleasure chemicals.<\/p>\n

Running changes how different brain networks communicate<\/a>. During prolonged, rhythmic exercise (such as running), activity within the default mode network<\/a> \u2013 the collection of brain regions associated with self-reflection, worry and thinking \u2013 appears to decrease.<\/p>\n

At the same time, brain regions involved in attention, movement and sensory processing<\/a> become more coordinated. This shift may help explain why running often produces feelings of mental clarity or being completely immersed in the present moment.<\/p>\n

For many people, the mental benefits of a runner\u2019s high even outlast the run itself<\/a>.<\/p>\n

Exercise influences stress regulation, inflammation, neuroplasticity (the brain\u2019s ability to adapt and change), sleep quality and emotional processing. This combination of benefits is something which few medical interventions achieve<\/a>.<\/p>\n

Importantly, scientists are increasingly recognising that the mental health benefits of exercise<\/a> extend well beyond the runner\u2019s high itself. Even people who never experience the euphoria of a runner\u2019s high still show meaningful improvements in mood, cognition and resilience with regular physical activity.<\/p>\n

But for those who still want to chase after a runner\u2019s high, research suggests there\u2019s a sweet spot to achieving it \u2013 and it doesn\u2019t require long-distance, extreme endurance. <\/p>\n

Most studies<\/a> report increases in endocannabinoids after approximately 30 to 60 minutes of continuous aerobic exercise performed at moderate to vigorous intensity \u2013 so roughly 70-85% of maximum heart rate. The key is that the physiological stress is high enough to trigger these neurochemical responses without overwhelming the body.<\/p>\n

That said, there is considerable individual variation. Although one survey found that around two-thirds of recreational runners<\/a> had experienced a runner\u2019s high at least once, it didn\u2019t necessarily happen on every run.<\/p>\n

Some people also appear naturally more responsive<\/a> to exercise-induced endocannabinoid release. Genetics, sex, fitness level, sleep quality, psychological state and even expectations may all influence whether someone experiences runner\u2019s high on any given day<\/a>, too.<\/p>\n

\"The<\/p>\n

Laura Elin Pigott does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.<\/span><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Many describe a runner’s high as a feeling of ‘euphoria.’ Prostock-studio\/ Shutterstock While most runners are chasing after a new goal or a personal best, some are chasing after something slightly more elusive: a runner\u2019s high. Some describe it as euphoria. Others as calm, clarity or even a sense of being completely absorbed in the […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1317","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/redzine.co.uk\/index.php\/wp-json\/wp\/v2\/posts\/1317","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/redzine.co.uk\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/redzine.co.uk\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/redzine.co.uk\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/redzine.co.uk\/index.php\/wp-json\/wp\/v2\/comments?post=1317"}],"version-history":[{"count":0,"href":"https:\/\/redzine.co.uk\/index.php\/wp-json\/wp\/v2\/posts\/1317\/revisions"}],"wp:attachment":[{"href":"https:\/\/redzine.co.uk\/index.php\/wp-json\/wp\/v2\/media?parent=1317"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/redzine.co.uk\/index.php\/wp-json\/wp\/v2\/categories?post=1317"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/redzine.co.uk\/index.php\/wp-json\/wp\/v2\/tags?post=1317"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}