During prolonged moderate to intense exercise, our brains release chemicals known as endorphins as a natural response to physical stress placed on the body. These endorphins combine with epinephrine, serotoin, and dopamine to improve our physical performance through blocking pain receptors.
The result is an excited or happy state. Some would even go as far as to call it euphoric. It is comparative to a drug induced high or the feeling love, and it is possible to develop a similar addition.
How to Get the High
The truth is, you don't need to run to experience runner's high. Your body will respond the same way to any type of lengthy moderate to intense stress. The key is keeping your heart rate up and maintaining a comfortable, but challenging pace.
It is important to hydrate, warm-up and stretch for 5 to 10 min before beginning any fitness routine. This will not only prepare the body for the work ahead, but significantly reduce the risk of injury.
Begin running, dancing, jumping rope or your exercise of choice at a moderate pace and maintain that pace for at least 25 minutes. You will reach a point where you begin to feel very comfortable. (My personal indicator is when my mind is suddenly able to wonder). You have caught your second wind, or found your stride.
Increase your speed to a more intense level, outside your comfort zone, where you begin to feel out of breath. Maintain this speed until you feel the high.
The Mechanics of Runner's High
Runner's High is experienced just beyond the anaerobic threshold.
When we are at rest, walking, and exercising at a slow pace for a long period of time our body is using our aerobic metabolism. In this state our muscles are being oxygenated at a rate that can support or endure the stress placed on them without tiring.
During moderate activity, such as the aforementioned 25 minute moderate pace, our body uses both our aerobic and anaerobic metabolic systems, but our aerobic in a much greater proportion. When we pick up the pace, our body compensates, switching to our anaerobic metabolism.
Suddenly the stress placed on our muscles is greater than our body's ability to reoxygenate them. The signs of fatigue set in. We are out of breath and our muscles begin to burn due to a lactic acid build-up, the waste product of the anaerobic metabolism.
Our body's built-in natural fight or flight response tells us to slow down or stop. Heart rate is up, lungs are taxed, even our pupils dilate. If we choose to fight, our body provides us with a temporary surge of energy in the form of a hormonal cocktail which blocks our pain receptors, allowing us to press on a.k.a. runner's high.
Of all the reasons to exercise, Runner's High is by far my favourite. Nothing beats feeling fantastic!
So go get high (on fitness) today! It will be good for you.
Sarah
*It is in your best interest to consult a doctor before beginning any exercise program.*
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