If you’ve ever heard a runner say they feel amazing after a workout—almost euphoric—they might be talking about the elusive “runner’s high.” But what exactly is it? Is it real, or just a myth passed around to make running seem more enjoyable?
Spoiler: it’s real. And it’s not just about endorphins.
In this article, we’ll break down the science behind the runner’s high, why some people feel it and others don’t, and how you can increase your chances of experiencing it yourself.
What Is a Runner’s High?
A runner’s high is described as a short-lasting, deeply euphoric state that occurs after moderate to intense aerobic exercise—usually running.
People who experience it often report:
- Reduced anxiety or stress
- Heightened mood and calmness
- A sense of “flow” or being in the zone
- Decreased awareness of pain or discomfort
- An almost meditative mental clarity
It’s not just feeling accomplished after a workout—it’s a powerful neurological shift.
What Causes a Runner’s High?
For a long time, scientists thought endorphins were responsible. These “feel-good” hormones are released during exercise and act like natural painkillers.
But recent studies show that endorphins can’t cross the blood-brain barrier easily, which means they likely aren’t the only factor.
So what else is at play?
1. Endocannabinoids
These are naturally occurring chemicals in your body—similar to compounds found in cannabis. Unlike endorphins, endocannabinoids can cross the blood-brain barrier and interact directly with receptors in your brain.
A study from the University of Heidelberg in Germany found that increased levels of anandamide, a type of endocannabinoid, were strongly linked to the feelings associated with a runner’s high.
Anandamide even gets its name from “ananda,” the Sanskrit word for “bliss.”
2. Dopamine and Serotonin
These mood-regulating neurotransmitters are also elevated during and after exercise. They help explain the improved emotional state and motivation many runners feel post-run.
So while endorphins may play a role, it’s likely a combination of endocannabinoids, dopamine, serotonin, and even adrenaline that creates the total experience.
How Long Does a Runner’s High Last?
Typically, a runner’s high lasts anywhere from 5 to 30 minutes after exercise, although the post-run glow and mental clarity may linger longer.
Everyone experiences it differently, and it may not happen every time—even with similar effort.
Do You Have to Be a Marathoner to Feel It?
Absolutely not. A runner’s high doesn’t require a 10-mile effort or elite-level fitness.
Some people feel it after a 20-minute jog, while others only feel it after long-distance efforts. It’s about intensity, focus, and rhythm—not distance alone.
Beginners can experience a runner’s high, especially if they stay consistent and listen to their body.
7 Ways to Increase Your Chances of Feeling a Runner’s High
1. Run Without Distractions
Ditch the podcast once in a while. Try running without music and focus on your breath, your stride, and the rhythm of your movement.
2. Aim for Moderate to Intense Effort
Runner’s high tends to appear during longer, steady-state efforts or intervals—not super short jogs. Try running for at least 30 minutes at a moderate intensity.
3. Stay Consistent
The more often you run, the more your body and brain adapt to the effort—and the better your chances of hitting that euphoric zone.
4. Run Outdoors
Nature exposure itself boosts mood. Combining that with aerobic exercise increases the odds of feeling good during or after a session.
5. Don’t Overthink It
Chasing a runner’s high too hard might make it elusive. Let it come naturally—enjoy the process.
6. Avoid Overtraining
Too much volume or running fatigued won’t bring you bliss—it’ll likely bring burnout. Rest days matter.
7. Focus on Flow, Not Pace
Let go of the numbers. When you’re fully engaged in the movement itself, you’re more likely to experience mental flow—and the chemical benefits that come with it.
Common Myths About Runner’s High
“You need to run for hours to feel it.”
Not true. While it’s more common with longer efforts, some people experience it with shorter runs too.
“Everyone gets it eventually.”
False. Some people may never experience a true runner’s high—and that’s okay. Running still offers dozens of other proven mental health benefits.
“It’s all in your head.”
Well… that’s partly true. But it’s also in your bloodstream—thanks to real chemical changes. Runner’s high is as physiological as it is emotional.
Is a Runner’s High Worth Chasing?
It’s a beautiful bonus—but not the main goal. Don’t get discouraged if you don’t feel euphoric after every run.
Running builds mental strength, self-discipline, and physical health—whether or not you reach that blissful high.
But when it hits? It’s magic.
FAQ – Runner’s High
Q: Is a runner’s high the same as a “second wind”?
A: No. A second wind is a burst of energy that happens during a workout. A runner’s high is a mood-based experience that usually happens after.
Q: Can beginners experience runner’s high?
A: Yes. While it’s more common in experienced runners, beginners can absolutely feel it—especially if they run regularly and gradually increase effort.
Q: Does everyone feel a runner’s high?
A: No. Some people never feel it, while others do frequently. It depends on genetics, environment, mindset, and effort.
Q: Are runner’s highs addictive?
A: They can be motivating—but not addictive in a harmful sense. They encourage healthy habits but don’t cause dependency like drugs or alcohol.
External Sources
- Mayo Clinic – Exercise and Mood
- NIH – Endocannabinoids and Exercise
- Runner’s World – What is a Runner’s High?
Image Suggestion & ALT Tag
Image: A smiling jogger mid-run at sunrise with relaxed expression, alone on a scenic trail
ALT: what is a runner’s high – feeling euphoric after a run in 2025
Conclusion
You don’t have to chase a runner’s high—but understanding it can help you appreciate what your body and brain are capable of.
Whether it’s the high itself, the mental clarity, or simply the sense of accomplishment, running offers something valuable for everyone.
Keep showing up. Stay consistent. Your next run might just leave you feeling unstoppable.
