Writer: Patrick Toh
Editor: Ayotenu Dosumu
Artist: Meera Maniar
Introduction
My younger self would be in disbelief if I told him I’d be running four times a week and more than five kilometres per week. Running has been a consistent hobby of mine for four years now, and I don’t plan on quitting! I was keen to learn more about what fuelled this addiction I developed. An addiction runner’s term ‘runner’s high’; as Merriam-Webster defines it as, ‘a transient state of euphoria coupled with lessened feelings of anxiety and a higher pain threshold’. It is well known that any form of exercise can provide emotional and physical benefits for most people due to the activation of reward mechanisms as we exercise. So, I wanted to explore the mechanism underpinning ‘runner’s high’ and how it benefits our mental health.
What is the Runner’s High?
As explained above, a ‘runner’s high’ is a state of euphoria that individuals experience while running or after running. There’s no official definition of ‘runner’s high’ because this phenomenon can vary between individuals; common descriptions include feelings of “pleasantness”, “inner harmony”, and my favourite description, “I just feel like I am going like a son-of-a-b*tch”. I always feel a boost of energy and a sense of accomplishment, and I feel more productive and focused throughout the day compared to days when I don’t run. The mechanism by which it arises is highly controversial, but it is theorised that the endocannabinoid system, the same pathway linked to cannabis induced euphoria, is the main pathway involved in causing runner’s high.
Dubreucq and colleagues (2010) investigated how the endocannabinoid system affects voluntary running using mice which had their cannabinoid receptor CB1 deleted. They found that CB1 receptor knockout animals had 30-40% less running activity than controls, and the deletion prevented the reward-driven behaviour that makes exercising addictive. Further animal studies like Raichlen et al. (2012) confirmed that endocannabinoids contribute to engagement in high-intensity exercises by extracting blood samples from subjects and measuring their AEA and 2-AG levels, markers prevalent in the endocannabinoid system. Furthermore, Boecker et al. (2008) and Van Praag et al (1999) have found that exercise induces some form of hippocampal neurogenesis, but this is hotly debated.
Another likely mechanism would be the production of endorphins, which have been shown to increase after prolonged exercise. This is likely in order to reduce the stress and pain that come with intense exercise. Doyernart et al. (2020) confirmed that many experience increased well-being and happiness by examining the psychophysiological changes in amateur runners after finishing a half-marathon. It is also hypothesised that the running mechanism itself can be beneficial; the rhythm and repetition of running can create a state of flow, reducing anxiety and improving mood.. Moreover, Sato et al. (2018) found that engaging in physical activities like running can be associated with greater life satisfaction, offering new runners a distraction from their daily life.
Other neurotransmitters also play a role in the euphoric and stress-relieving feeling you get from running. These include serotonin and dopamine. Dopamine helps reinforce the rewarding feeling you get from running, and serotonin is most likely to be involved in the general sense of well-being and relaxation.
Significance of Runner’s High
Regular exercise, like running, can improve one’s physical and mental well-being. Runner’s high can be utilised by coaches and trainers to plan workouts around promoting the release of endorphins and endocannabinoids in order to decrease pain perception and ultimately increase the endurance performance of their athletes. Additionally, jogging can enhance mental well-being, reduce stress, and act as an effective therapy against anxiety and depression.
Personally , running has greatly improved my mental and physical health by providing me with a challenge that motivates me to continue to improve. In contrast, without running, I feel sluggish and become easily distracted. Overall, I recommend that every individual should lace up a pair of trainers and go for a run.
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