{"id":13146,"date":"2023-09-18T17:44:18","date_gmt":"2023-09-18T16:44:18","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=13146"},"modified":"2023-10-13T07:48:44","modified_gmt":"2023-10-13T06:48:44","slug":"post-run-feeling","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/post-run-feeling\/","title":{"rendered":"The truth behind the runner&#8217;s high: 6 ways to boost the post-run feeling"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:125.03052503053%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:125.03052503053%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:125.03052503053%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:125.03052503053%; }img#mv-trellis-img-5{display:block;}<\/style>\n<p>We&rsquo;ve all heard of the runner&rsquo;s high &ndash; that elusive post-run feeling that some runners experience after (or even during) a run.<\/p>\n\n\n\n<p>Many studies have been conducted over the years to understand exactly what causes the runner&rsquo;s high.<\/p>\n\n\n\n<p>What&rsquo;s clear is that some runners get it, whereas other runners don&rsquo;t.<\/p>\n\n\n\n<p>If you are lucky enough to experience it &ndash; feelings of calm, even euphoria, may overcome you. <\/p>\n\n\n\n<p>Many runners view the runner&rsquo;s high positively because it is thought to improve running performance.<\/p>\n\n\n\n<p>But what exactly is the runner&rsquo;s high? What causes it and how do you boost the post-run feeling?<\/p>\n\n\n\n<p>In this guide we&rsquo;ll look at:<\/p>\n\n\n\n<ul>\n<li>What is the runner&rsquo;s high?<\/li>\n\n\n\n<li>What does the runner&rsquo;s high feel like?<\/li>\n\n\n\n<li>What causes the runner&rsquo;s high?<\/li>\n\n\n\n<li>Do all runners experience post-run feelings?<\/li>\n\n\n\n<li>How long does the runner&rsquo;s high last?<\/li>\n\n\n\n<li>6 ways to boost the post-run feeling<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-533x1024.webp\" alt=\"post-run feeling\" class=\"wp-image-13153\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-533x1024.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-156x300.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-768x1475.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-500x960.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-625x1200.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-150x288.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"post-run feeling\" class=\"wp-image-13153 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-533x1024.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-533x1024.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-156x300.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-768x1475.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-500x960.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-625x1200.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-150x288.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">What is the runner&rsquo;s high?<\/h2>\n\n\n\n<p>The runner&rsquo;s high is so-called because it describes an ephemeral post-run feeling that some runners experience.<\/p>\n\n\n\n<p>There are two main neurotransmitters in the body that are responsible for producing the runner&rsquo;s high:<\/p>\n\n\n\n<ul>\n<li>Endorphins<\/li>\n\n\n\n<li>Endocannabinoids (eCBs)<\/li>\n<\/ul>\n\n\n\n<p>The release of these chemicals are partly responsible for improvements in mood following aerobic exercise.<\/p>\n\n\n\n<p>They promote short-term psychoactive effects such as reduced anxiety and feelings of calm. <\/p>\n\n\n\n<p>Endorphins and eCBs produce similar sensations, but the main difference is how far they can circulate in the body. <\/p>\n\n\n\n<p>Endorphins can only be created by specialised neurons, whereas pretty much any cell in the body is capable of making eCBs. <\/p>\n\n\n\n<p>This means eCBs have the potential to make a bigger impact on your brain. <\/p>\n\n\n\n<p>This is important because endorphins were thought to be the primary source of the runner&rsquo;s high.<\/p>\n\n\n\n<p>However, more <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35081831\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35081831\/\" target=\"_blank\" rel=\"noopener\">recent research<\/a> has shown the powerful effects of eCBs in the body during exercise. <\/p>\n\n\n\n<p>According to <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35081831\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35081831\/\" target=\"_blank\" rel=\"noopener\">one study<\/a>, evidence suggests that the runner&rsquo;s high depends on the release of eCBs.<\/p>\n\n\n\n<p>Adding that exercise increases the activity of eCBs by inducing an &ldquo;euphoric-like&rdquo; effect.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-motivate-yourself-to-go-for-a-run-when-its-the-last-thing-you-want-to-do\/\" data-type=\"post\" data-id=\"764\">How to motivate yourself to go for a run<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-1-819x1024.webp\" alt=\"post-run feeling\" class=\"wp-image-13154\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-1-819x1024.webp 819w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-1-240x300.webp 240w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-1-768x960.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-1-864x1080.webp 864w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-1-960x1200.webp 960w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-1-150x188.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-1.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-1-819x1024.webp\" alt=\"post-run feeling\" class=\"wp-image-13154 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-1-819x1024.webp 819w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-1-240x300.webp 240w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-1-768x960.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-1-864x1080.webp 864w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-1-960x1200.webp 960w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-1-150x188.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-1.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-1.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">What does the runner&rsquo;s high feel like?<\/h2>\n\n\n\n<p>The runner&rsquo;s high is defined as a &lsquo;euphoric sensation experienced during running&rsquo;.<\/p>\n\n\n\n<p>During the runner&rsquo;s high, you may feel:<\/p>\n\n\n\n<ul>\n<li>A heightened sense of calm and wellbeing<\/li>\n\n\n\n<li>An elevated mood<\/li>\n\n\n\n<li>Reduced levels of stress and anxiety<\/li>\n\n\n\n<li>An enhanced appreciation of nature<\/li>\n<\/ul>\n\n\n\n<p>Of course, how you feel during and after a run is completely down to you as an individual.<\/p>\n\n\n\n<p>Some runners report feeling tired, fatigued, even nauseous after a run, for example, so the experience of the runner&rsquo;s high is varied. <\/p>\n\n\n\n<p>Some studies suggest that the human ability to experience a &lsquo;high&rsquo; during a run is down to our ancestors.<\/p>\n\n\n\n<p>Early humans had to hunt for their food by chasing down prey, often at speed over long distances. <\/p>\n\n\n\n<p>The theory is that feel-good chemicals were released to help early humans achieve the necessary endurance, stamina and speed to hunt. <\/p>\n\n\n\n<p>The key takeaway? <\/p>\n\n\n\n<p>Whilst today we are not running to hunt, we are hardwired to experience a euphoric feeling during and after exercise. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/6-tips-to-keep-running-fun\/\" data-type=\"post\" data-id=\"612\">6 tips to keep running fun and fight the boredom<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-2-819x1024.webp\" alt=\"post-run feeling\" class=\"wp-image-13155\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-2-819x1024.webp 819w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-2-240x300.webp 240w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-2-768x960.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-2-864x1080.webp 864w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-2-960x1200.webp 960w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-2-150x188.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-2.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-2-819x1024.webp\" alt=\"post-run feeling\" class=\"wp-image-13155 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-2-819x1024.webp 819w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-2-240x300.webp 240w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-2-768x960.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-2-864x1080.webp 864w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-2-960x1200.webp 960w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-2-150x188.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-2.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-2.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">What causes the runner&rsquo;s high?<\/h2>\n\n\n\n<p>Exercise increases the levels of endorphins and eCBs in the body. <\/p>\n\n\n\n<p>Your body releases chemicals (opioids and endocannabinoids) in the blood to help deal with the physical stresses of exercise such as running which can be pretty demanding on your body. <\/p>\n\n\n\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26438875\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26438875\/\" target=\"_blank\" rel=\"noopener\">Studies<\/a> tell us that the endocannabinoid system is crucial for a runner&rsquo;s high. <\/p>\n\n\n\n<p>But we know that the runner&rsquo;s high is not experienced by every runner though.<\/p>\n\n\n\n<p>This may be down to the fact that exercise-induced psychological changes reported by runners are known to be dependent on exercise intensity.<\/p>\n\n\n\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35081831\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35081831\/\" target=\"_blank\" rel=\"noopener\">Research<\/a> shows that humans have increased exercise-induced eCBs following high intensity endurance running. <\/p>\n\n\n\n<p>Interestingly, studies show that humans and dogs are very similar in this sense!<\/p>\n\n\n\n<p>This neurobiological reward for endurance exercise may explain why humans and other mammals like dogs habitually engage in aerobic exercise.<\/p>\n\n\n\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35081831\/#&amp;gid=article-figures&amp;pid=figure-1-uid-0\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35081831\/#&amp;gid=article-figures&amp;pid=figure-1-uid-0\" target=\"_blank\" rel=\"noopener\">Studies<\/a> have also found that the release of eCBs in the body is also triggered by the following stimuli:<\/p>\n\n\n\n<ul>\n<li>Stress<\/li>\n\n\n\n<li>Food <\/li>\n\n\n\n<li>Sexual orgasm<\/li>\n\n\n\n<li>Obesity<\/li>\n\n\n\n<li>Inflammation<\/li>\n\n\n\n<li>Tissue injury<\/li>\n<\/ul>\n\n\n\n<p>The bottom line when it comes to exercise?<\/p>\n\n\n\n<p>Any high intensity endurance exercise (e.g. exercise that feels &lsquo;comfortably hard&rsquo;) can trigger the release of &lsquo;feel good&rsquo; chemicals in the body.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/first-10k\/\" data-type=\"post\" data-id=\"12879\">11 things I wish I&rsquo;d known before running my first 10k<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-3-819x1024.webp\" alt=\"post-run feeling\" class=\"wp-image-13156\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-3-819x1024.webp 819w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-3-240x300.webp 240w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-3-768x960.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-3-864x1080.webp 864w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-3-960x1200.webp 960w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-3-150x188.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-3.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-3-819x1024.webp\" alt=\"post-run feeling\" class=\"wp-image-13156 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-3-819x1024.webp 819w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-3-240x300.webp 240w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-3-768x960.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-3-864x1080.webp 864w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-3-960x1200.webp 960w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-3-150x188.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-3.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-3.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Do all runners experience post-run feelings?<\/h2>\n\n\n\n<p>The runner&rsquo;s high and post-run feelings are not experienced by all runners.<\/p>\n\n\n\n<p>It doesn&rsquo;t occur consistently either in all runners, even if you have experienced it before. <\/p>\n\n\n\n<p>This makes the phenomenon all the more elusive!<\/p>\n\n\n\n<p>In fact its very existence is down to runners verbalising how they felt during and after a run.<\/p>\n\n\n\n<p>What we do know is that you are less likely to experience the runner&rsquo;s high if you are a beginner runner.<\/p>\n\n\n\n<p>You need to develop your base level of fitness and endurance before being able to tap into the post-run feeling.<\/p>\n\n\n\n<p>You will also need to run a few miles before being able to experience it.<\/p>\n\n\n\n<p>It&rsquo;s not something that happens straight away. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-stay-motivated-with-anxiety\/\" data-type=\"post\" data-id=\"78\">7 ways to stay motivated when anxiety wants you to fail<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How long does the runner&rsquo;s high last?<\/h2>\n\n\n\n<p>The runner&rsquo;s high can last anywhere between a few minutes to a few hours.<\/p>\n\n\n\n<p>Whilst it&rsquo;s seen as a short-term effect, long term benefits of the runner&rsquo;s high have been identified by researchers.<\/p>\n\n\n\n<p>The runner&rsquo;s high is seen as a neurobiological reward for endurance exercise.<\/p>\n\n\n\n<p>It gives a strong sense of contentment, fulfilment and achievement.<\/p>\n\n\n\n<p>So once you experience it, you&rsquo;re more likely to return to running as a habitual form of exercise.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/the-best-motivational-running-quotes-for-race-day\/\" data-type=\"post\" data-id=\"5542\">21 of the best motivational running quotes for race day<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-4-819x1024.webp\" alt=\"post-run feeling\" class=\"wp-image-13157\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-4-819x1024.webp 819w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-4-240x300.webp 240w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-4-768x960.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-4-864x1080.webp 864w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-4-960x1200.webp 960w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-4-150x188.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-4.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-4-819x1024.webp\" alt=\"post-run feeling\" class=\"wp-image-13157 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-4-819x1024.webp 819w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-4-240x300.webp 240w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-4-768x960.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-4-864x1080.webp 864w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-4-960x1200.webp 960w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-4-150x188.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-4.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/post-run-feeling-4.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">6 ways to boost the post-run feeling<\/h2>\n\n\n\n<p>Now you know more about the runner&rsquo;s high, are are 6 ways to boost the post-run feeling.<\/p>\n\n\n\n<p><strong>#1 Perform high intensity endurance exercise<\/strong><\/p>\n\n\n\n<p>As I explained earlier, humans have increased exercise-induced eCBs following high intensity endurance running. <\/p>\n\n\n\n<p>This means low intensity running such as an easy run is unlikely to induce eCBs at great levels.<\/p>\n\n\n\n<p>Running at 80% to 90% of your max heart rate is optimal for producing eCBs. <\/p>\n\n\n\n<p>Your pace should feel comfortably hard.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/what-is-a-tempo-run\/\" data-type=\"post\" data-id=\"2786\">Tempo runs<\/a>, <a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">interval training<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/fartlek-training-advantages-and-disadvantages\/\" data-type=\"post\" data-id=\"6258\">Fartlek training<\/a> are good running workouts to trigger the runner&rsquo;s high.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-use-negative-splits-to-race-faster-and-happier\/\" data-type=\"post\" data-id=\"13346\">How to use negative splits to race faster (and happier)<\/a><\/p>\n\n\n\n<p><strong>#2 Get enough sleep<\/strong><\/p>\n\n\n\n<p>We all know the benefits of getting a good night&rsquo;s sleep for optimal running performance.<\/p>\n\n\n\n<p>A good night&rsquo;s sleep can also boost the post-run feeling. <\/p>\n\n\n\n<p>Research has found that you need 8 hours of sleep per night for optimal feel good hormone production. <\/p>\n\n\n\n<p>You will also want to ensure you practice good sleep hygiene.<\/p>\n\n\n\n<p>This includes setting a consistent sleep schedule and routine and optimising your bedroom environment &ndash; ensure it is quiet, dark, relaxed and cool. <\/p>\n\n\n\n<p>According to the <a href=\"https:\/\/www.cdc.gov\/sleep\/about_sleep\/sleep_hygiene.html\" data-type=\"link\" data-id=\"https:\/\/www.cdc.gov\/sleep\/about_sleep\/sleep_hygiene.html\" target=\"_blank\" rel=\"noopener\">Center for Disease Prevention and Control<\/a>, you also want to avoid large meals, caffeine and alcohol before bedtime.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-3-miles-a-day\/\" data-type=\"post\" data-id=\"11372\">What to expect by running 3 miles a day (and how to start)<\/a><\/p>\n\n\n\n<p><strong>#3 Go for a run in the morning<\/strong><\/p>\n\n\n\n<p>Studies have found that eCB levels are three times greater first thing in the morning compared with the evening. <\/p>\n\n\n\n<p>This could suggest that <a href=\"https:\/\/www.runwithcaroline.com\/what-to-eat-before-running-in-the-morning\/\" data-type=\"post\" data-id=\"8416\">running in the morning<\/a> is more likely to produce the post-run feeling, as opposed to running in the afternoon or in the evening. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-to-eat-before-running-in-the-morning\/\" data-type=\"post\" data-id=\"8416\">What to eat before running in the morning: 8 eating tips<\/a><\/p>\n\n\n\n<p><strong>#4 Reduce your stress levels<\/strong><\/p>\n\n\n\n<p>Although the runner&rsquo;s high is known to reduce levels of stress and anxiety, chronic stress can have a huge impact on your health.<\/p>\n\n\n\n<p>Chronic stress can also dull the effects of eCBs over time.<\/p>\n\n\n\n<p>This suggests that you are less likely to experience the runner&rsquo;s high if you lead a stressful lifestyle. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/30-day-self-care-challenge\/\" data-type=\"post\" data-id=\"12194\">Self care made simple: Try this 30 day self care challenge<\/a><\/p>\n\n\n\n<p><strong>#5 Run with a friend or in a group<\/strong><\/p>\n\n\n\n<p>Research on rowers showed that those who exercised together significantly increased their endorphin release when compared with solo athletes.<\/p>\n\n\n\n<p>So consider taking a friend on your next run to boost those post-run feels! <\/p>\n\n\n\n<p>Alternatively, join a running club and surround yourself with like-minded runners. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-clubs\/\" data-type=\"post\" data-id=\"12005\">10 running clubs changing the world one step at a time<\/a><\/p>\n\n\n\n<p><strong>#6 Listen to music<\/strong><\/p>\n\n\n\n<p>Music has the potential to change both the body and mind during physical activity.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/1750984X.2011.631026?scroll=top&amp;needAccess=true\" data-type=\"link\" data-id=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/1750984X.2011.631026?scroll=top&amp;needAccess=true\" target=\"_blank\" rel=\"noopener\">Research<\/a> has found that listening to music during exercise elevates your mood and distracts you from pain and fatigue.<\/p>\n\n\n\n<p>So next time you go for a run, listen to your favourite playlist for an extra feel-good kick!<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/best-running-songs\/\" data-type=\"post\" data-id=\"12801\">80 of the best running songs to get you pumped for your next run<\/a><\/p>\n\n\n\n<p><strong>Bonus tip: Listen to your body<\/strong>!<\/p>\n\n\n\n<p>Endorphins or eCBs can&rsquo;t override an injury or lack of training.<\/p>\n\n\n\n<p>So if you&rsquo;re <a href=\"https:\/\/www.runwithcaroline.com\/returning-to-running-after-an-injury\/\" data-type=\"post\" data-id=\"5648\">returning to running following an injury<\/a>, or just starting out on your running journey, you need to be careful not to push yourself too hard in an attempt to experience a runner&rsquo;s high.<\/p>\n\n\n\n<p>Your health is more important &ndash; so listen to what your body is telling you. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/best-running-songs\/\" data-type=\"post\" data-id=\"12801\">80 of the best running songs to get you pumped for your next run<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>We&rsquo;ve all heard of the runner&rsquo;s high &ndash; that elusive post-run feeling that some runners experience after (or even during) a run. Many studies have been conducted over the years to understand exactly what causes the runner&rsquo;s high. What&rsquo;s clear is that some runners get it, whereas other runners don&rsquo;t. If you are lucky enough &hellip;<\/p>\n","protected":false},"author":1,"featured_media":13158,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[39,123],"tags":[331,90],"mv":{"thumbnail_id":13158,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/09\/blog-post-153-300x300.webp"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/13146"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=13146"}],"version-history":[{"count":20,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/13146\/revisions"}],"predecessor-version":[{"id":13552,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/13146\/revisions\/13552"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/13158"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=13146"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=13146"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=13146"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}