Key takeaways:
Runner’s high refers to a euphoric feeling after intense or long bouts of exercise.
Scientists have long believed that endorphins cause runner’s high. But recent research points to endocannabinoids as the cause.
Runner’s high may cause addictive behaviors. If you suspect that you have a running addiction, seek mental health services.
Ask a marathon runner why they enjoy the sport, and they might mention runner’s high. The phenomenon is what it sounds like: an intense joy or “high” feeling from running. Many people wonder if runner’s high is real. And according to science, it is.
Here’s everything you need to know about runner’s high, including what causes it and how long it lasts.
What is a runner’s high?
A runner's high is a euphoric state triggered by long or intense bouts of exercise. The sensation is often associated with running. But it can happen after any vigorous aerobic exercise, such as rowing or kickboxing.
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It's difficult to describe exactly what a runner's high feels like because euphoria or joy differs for everyone. But people who experience a runner's high might notice various feelings, including:
Intense happiness
Satisfaction
Calm
Reduced pain or anxiety during or after exercise
These fleeting emotions could also lower your rate of perceived exertion. In other words, your workout might feel easier than usual, allowing you to exercise for longer periods.
How long does a runner’s high last?
There are no hard-and-fast numbers on how long your runner's high will last. That's because it depends on how your body responds to running. Generally speaking, a runner's high tends to be short-lived. It might last for a few miles if it kicks in during your run. And if it happens after your run, it might last several hours.
What causes runner’s high?
You probably know that exercise causes physical changes in your body. For example, your heart beats faster, you breathe harder, and you may start to sweat. But exercise also triggers chemical reactions in your brain. During a workout, your brain releases neurotransmitters. These chemicals help manage everything from your breathing to your mood.
For years, scientists believed endorphins were responsible for runner's high. This neurotransmitter is a natural opioid that can help relieve pain and reduce stress. So it's no wonder these “feel good” chemicals are associated with pleasurable feelings. But newer research points to endocannabinoids –– which are similar in structure to the cannabinoids in cannabis (marijuana) –– as the cause.
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Exercise releases endocannabinoids
Like endorphins, endocannabinoids have therapeutic effects and can help with pain management. They produce pain-relieving effects by activating your body's endocannabinoid system (ECS).
The ECS is a network of receptors and neurotransmitters, including endocannabinoids. It is involved in critical processes –– like digestion and emotional processing –– throughout the body. And ongoing research suggests that the ECS, not the opioid system, may be responsible for runner's high. In one study, runners took a medication that blocked endorphins. But they still experienced post-run euphoria and reduced anxiety. And they had higher endocannabinoid levels.
How do you get a runner’s high?
Most people who experience runner's high exercise at high intensities for long periods. There is also some anecdotal evidence that switching up your workout routine can increase your chances of getting a runner's high. But there is little research to support that.
Plus, everyone's body is different, so there is no standard formula to achieve a runner's high. One person may feel a runner's high after a 45-minute run. But it might take 60 minutes for another person to feel that exercise-induced bliss. And some people won't experience it no matter how hard or long they exercise.
That's OK, too, because running has plenty of other benefits. For example, it may reduce your risk of chronic diseases like Type 2 diabetes and help you live longer.
Increasing your workout intensity or length is a safe way to challenge yourself. But starting a new high-intensity exercise or abruptly changing your fitness routine is not a good idea. It can lead to overexertion and injury. And you don't always need a long workout to reap the benefits of exercise. One study found that just 15 minutes a day –– or around 90 minutes a week –– of moderate exercise could increase your life expectancy.
Is runner’s high addictive?
You might know a runner who seems consumed with the activity –– someone who hits the pavement often and may even chase the runner's high. But can runner's high be addictive?
According to some researchers, running and other forms of exercise can be addictive. And that addiction could be linked to the mood-boosting effects of exercise –– such as post-workout euphoria, stress relief, and decreased anxiety.
There is no formal diagnosis for exercise addiction. As one study notes, it is difficult to define. Possible symptoms –– like overtraining or working out even after injury –– can overlap with the behaviors of committed athletes. That said, exercise addiction, although rare, is more common among elite and endurance athletes like long-distance runners.
How do you treat a running addiction?
Exercise addiction isn't a formal diagnosis, so there are no standard symptoms. But signs of running (or another exercise) addiction may include:
Running at high intensities for long periods
Obsessively thinking about running or planning your next run
Feeling anxious, irritable, worried, or depressed if you miss a run
Pushing yourself to keep running after an injury
Currently, there are no medications to treat a running addiction. Treatment should focus on rebuilding a healthy relationship with running and all exercise. It may require help from various healthcare providers and professionals. A therapist can be useful if you also have depression or an eating disorder. And a personal trainer can help you set healthy fitness goals and suggest alternatives to running to help you meet those goals.
The bottom line
Runner’s high is a real phenomenon that causes fleeting joy or calm after long or vigorous exercise. But contrary to popular belief, endocannabinoids –– not endorphins –– may be the cause.
Some research suggests that this post-workout euphoria could lead to addictive behaviors. Therapists and other health professionals can help treat a running addiction. If you think you need help, ask your healthcare provider about treatment options.
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References
Boecker, H., et al. (2008). The runner's high: Opioidergic mechanisms in the human brain. Cerebral Cortex.
Chaudry, S. R., et al. (2023). Biochemistry, endorphin. StatPearls.
Fine, P. G., et al. (2013). The endocannabinoid system, cannabinoids, and pain. Rambam Maimonides Medical Journal.
Freimuth, M., et al. (2011). Clarifying exercise addiction: Differential diagnosis, co-occurring disorders, and phases of addiction. International Journal of Environmental Research and Public Health.
Heijnen, S., et al. (2015). Neuromodulation of aerobic exercise—a review. Frontiers in Psychology.
Lee, D. C., et al. (2015). Leisure-time running reduces all-cause and cardiovascular mortality risk. Journal of the American College of Cardiology.
Lichtenstein, M. B., et al. (2021). The prevalence of exercise addiction symptoms in a sample of national level elite athletes. Frontiers in Sports and Active Living.
Siebers, M., et al. (2021). Exercise-induced euphoria and anxiolysis do not depend on endogenous opioids in humans. Psychoneuroendocrinology.
The Family Institute at Northwestern University. (2018). How to identify an exercise addiction and intervene.
Wang, Y., et al. (2020). Leisure-time running reduces the risk of incident Type 2 diabetes. The American Journal of Medicine.
Wen, C. P., et al. (2011). Minimum amount of physical activity for reduced mortality and extended life expectancy: A prospective cohort study. The Lancet.
