For those who are not runners and don’t find the appeal of a two-hour run at 6am, it’s known that running (and other forms of aerobic exercise) can create powerful chemical sensations that are comparable to real drugs.
The body naturally produces two pleasurable substances associated with the runner’s high. Endorphins are well-known neurotransmitters that can be likened to morphine for their pain-relieving properties.
One theory suggests that our ancestors evolved to produce endorphins to help them chase prey or escape predators by numbing foot pain and blisters.
Research indicates that for runners, a long-term, moderately intense run is the ideal scenario for endorphin production. If you’re aiming to experience the runner’s high, try a “tempo” run.
After a good warm-up, aim to run for at least 20 minutes at a pace of about 6 or7 out of 10 (with 10 being an all-out sprint).
While endorphins have traditionally been credited with causing the euphoria of the runner’s high, recent research suggests that another substance may be the actual source of the uplift felt towards the end of a run.
Endocannabinoids are molecules similar to those in marijuana that enhance the mood, but are naturally produced by the body.
Research shows that when cannabinoid receptors are blocked in mice, they exhibit reduced activity. In a study in 2021, researchers at the University Medical Center Hamburg Eppendorf found that even when the opioid receptor that binds to endorphins is blocked, runners still experience the high.
This suggests that cannabinoids may be more responsible for the runner’s high than previously thought.
In the study, participants ran at a moderate pace for 45 minutes. To achieve a similar high, aim for a consistently challenging pace where holding a conversation becomes difficult.
This article addresses the question (posed by Emily Marine of Colchester) “When does the runner’s high kick in?”
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