Runner’s High: What It Is, Why It Happens, and How to Experience It More Often

FTC Disclosure: As an Amazon Associate, I earn from qualifying purchases. Learn more

Have you ever had a run where everything suddenly felt effortless? When your body moved lightly, your breath fell into a natural rhythm, and you slipped into a peaceful, joyful flow?

That uplifting, almost euphoric state is commonly called runner’s high.

Not everyone experiences it every time—and for some, it’s elusive. But when it happens, it can make running feel magical.

This article blends the science behind runner’s high with mindful running techniques to help you understand it—and experience it—more often.

The Science Behind Runner’s High (Explained Simply)

For many years, people believed runner’s high was caused by endorphins, the body’s natural painkillers.

But scientists have discovered something surprising: endorphins don’t cross the blood–brain barrier.

This means they can’t create the euphoric, calm feeling runners describe.

Instead, modern research points to a different group of chemicals:

Endocannabinoids — the real source of runner’s high

The key one is anandamide (often called the “bliss molecule”).

When you run at a steady, moderate pace for long enough, levels of these chemicals rise, creating:

reduced anxiety
lower perception of pain
a sense of calm
improved mood
a sense of light, effortless movement

Studies in humans and animals show that blocking endorphins does not remove runner’s high… but blocking endocannabinoid receptors does.

In other words:
Runner’s high is a neurochemical shift triggered by sustained aerobic running.

What Runner’s High Feels Like

Have you ever experienced runner's high? If you have, you know how great it feels. When it happens, your whole experience shifts:

Your body feels lighter—almost as if you’re gliding.
Breathing feels natural and unforced.
Your mind quiets, and you may feel more focused or open.
Discomfort fades into the background.
You feel in tune—a powerful mind–body connection.
Running becomes a joyful, meditative movement.
Time seems to pass by more quickly

Some runners describe it as “effortless energy.” Others say it’s a sense of calm, relief, or clarity.

Every experience is a little different—and that’s part of its mystery.

Generally, when runners experience "being in the flow," there seems to be a highly coordinated flow between mind and body and running feels effortless. Our body can feel like it is moving to a rhythm of its own. There is a feeling of euphoria and total bliss as the mind and body are totally in sync.

In this flow state, time and miles pass by easily. And because it feels effortless, injuries are not a concern. After running we feel rejuvenated rather than tired, sore and exhausted.

This blend of physical ease and mental spaciousness is what makes runner’s high feel so special.

Many runners have experienced this state from time to time, but most cannot tell you how or why it happened. Try the following practices to increase your chances of getting in the flow more often.

How to Increase Your Chances of Experiencing Runner’s High

Runner’s high isn’t guaranteed. But certain conditions—both physical and mental—make it much more likely.

A. Physical Factors That Make Runner’s High More Likely

1. Run long enough

Most research suggests 45–70 minutes of steady, continuous running works best.

2. Run at a moderate, conversational pace

Not too hard. Not too easy.
You’re looking for that sustainable, rhythmic effort.

3. Let your body find its natural rhythm

Give yourself 10–15 minutes for breath and stride to settle in.

4. Run consistently

Regular aerobic running increases the body’s ability to produce endocannabinoids.

5. Choose routes that feel good

Monotony can help (easier to stay in rhythm). Nature can help (elevates mood). Choose what supports your flow.

B. Mindful Running Techniques

1. Connect with your breath

Use your breath as a steady anchor. Let it guide you.

2. Feel your body as a unified whole

Notice how your feet land, how your arms swing, how your body moves in harmony.

3. Observe without judgment

If thoughts arise, acknowledge them and return to awareness.

4. Shift from “doing” to “being”

Allow running to become a flow of movement rather than an effort or task.

5. Practice presence

When I step back and observe myself running, the experience becomes deeper and more peaceful.

6. Let joy surface naturally

Runner’s high is not forced. It arises when both the body AND the mind soften into the moment.

Used together, these practices help create the mental and physical conditions for a runner’s high to emerge naturally.

"Remind them that a runner's high doesn't come from thinking about the end result; to a runner so affected, the end result is assured. Instead, they think only of the moment, one step, one breath, and one heartbeat at a time."

-- Mike Dooley, TUT.com

Why You Might Not Feel Runner’s High (Yet)

Common reasons:

Runs are too short
Pace is too fast or too slow
Inconsistent training
High stress levels
Overthinking or “trying too hard”
Fatigue, illness, or hormonal shifts

And sometimes…

Runner’s high just doesn’t happen that day.
And that’s okay. Running still nourishes your body and mind.

Benefits of Runner’s High

Improved mood
Reduced anxiety and stress
Reduced perception of pain
Stronger motivation to run
Feelings of clarity and calm
A more joyful relationship with running
Support for long-term mental well-being

A Simple Routine to Cultivate Runner’s High

Warm up slowly for 5–10 minutes
Settle into a conversational pace
Relax your shoulders and soften your face
Bring mindful attention to your breath
Run 45–70 minutes, staying steady
When thoughts come—observe, release, return
Finish with gratitude for the run

1. How long does it take to get runner’s high?

Most runners experience runner’s high only after 45–70 minutes of steady, moderate-intensity running. It usually doesn’t appear during very short runs because your body needs time to build up endocannabinoids — the chemicals linked to the “high.” However, the timing varies from person to person.

2. What causes runner’s high — endorphins or endocannabinoids?

Modern research shows that endocannabinoids, not endorphins, are the main cause of runner’s high. Endorphins can’t cross the blood–brain barrier, but endocannabinoids (especially anandamide) can — creating the calm, euphoric sensation many runners describe.

3. Can beginners experience it?

Yes, beginners can experience runner’s high — but it’s less common at first. Your body becomes better at producing endocannabinoids as your aerobic fitness improves. With regular running, beginners often start feeling the high more easily over time.

4. Does walking or cycling produce the same effect?

Yes, other rhythmic aerobic activities like cycling, hiking, swimming, and brisk walking can trigger a similar response. Running is most commonly associated with the “high,” but the same endocannabinoid system is activated in other endurance exercises.

5. Why don’t I feel runner’s high every time?

Runner’s high depends on several factors — pace, duration, stress levels, sleep, and even your mindset. If you’re tired, rushed, or pushing too hard, the conditions may not be right. Even experienced runners do not get runner’s high on every run, and that’s completely normal.

6. Is it safe to chase runner’s high?

Yes — runner’s high itself is safe. The only risk is overtraining if you push your body too hard trying to reach it. The best approach is to enjoy your run, stay consistent, and let the high come naturally when conditions are right.

7. How long does runner’s high last?

Runner’s high usually lasts from a few minutes up to about an hour, depending on the person and the run. The mood boost and sense of calm may linger longer, especially if you cool down gently and stay mindful after your run.