The truth about runner’s high (and how to experience it yourself)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Runner’s high might be real, but it’s probably not what you think. Discover how your brain responds to running and what else it can do for your mental and physical health.
Have you ever finished a run and felt so good that you couldn’t remember why you were frustrated with work twenty minutes earlier? Or maybe you talked with a runner who told you that they didn’t think they could even run a mile that day, but, once they began, they felt unstoppable and ran eight?
This amazing feeling that runners experience is called a runner’s high. And, yes, it’s real. If you’re new to running, you may be wondering how you can get there, or if they need to be a professional athlete to experience it. Thankfully, you don’t. A runner’s high is a high for everyone!
Achieving this high, or even the simple feel-good emotions after moving your body, is available to anyone. All you have to do is find doable ways to move your body for a certain amount of time. Let’s explore how.
What is a runner’s high?
Runner’s high is a term used to describe a rush of positive feelings that can happen during or after running. It’s often painted as an almost euphoric state that’s a blend of calm, clarity, lightness, and joy.
Researchers suggest that the reason we feel this high is because of endocannabinoids, which are naturally occurring chemicals in our body — similar to the active ingredients in cannabis. These chemicals can then cross into our brain and make us feel more relaxed and less anxious.
For many people, it feels great and like they’re floating. For others, it’s subtler and they just feel a bit better than before. But there are also some who never experience it, which is also completely normal.
How your body and brain respond to running
Running can set off a powerful cascade of changes in your body and brain. Here’s what’s happening behind the scenes every time you lace up.
Your breathing and heart rate increase, delivering more oxygen to your muscles and brain. This boost helps fuel your body and can improve your mental clarity.
Your brain releases serotonin and dopamine, which are linked to improved mood, motivation, and pleasure.
Stress hormones like cortisol may begin to drop, especially after about 20–30 minutes of steady movement.
Brain-derived neurotrophic factor (BDNF) increases. This protein can help your brain grow new connections and also stay resilient.
5 other mental and physical health benefits of running
When you run, your body and brain slowly build resilience. Here are five other ways it can benefit you.
Mood support: Running can ease symptoms of anxiety and depression, even without the runner’s high. Regular movement helps stabilize emotions and improve overall mental health.
Better sleep: It helps quiet your nervous system and wear out lingering stress. This can make it easier for you to fall asleep.
Sharper focus: Running increases blood flow to the brain, which boosts memory, clarity, and problem-solving.
Stress relief: The steady rhythm of running helps the body shift out of fight-or-flight mode and into a more relaxed state.
Connection with others: Whether through group runs, casual waves, or shared goals, running can create small but meaningful moments of community and connection.
How to experience a runner's high: 8 tips to get moving
Anyone can feel the positive effects of moving our body, even if you’ve never even ran down the block before. All you have to do is start moving.
If you want to feel good from movement, here are eight tips to get you started.
1. Start where you are
If your last run was six months ago or if you’ve never run before, you’re not behind — you’re starting. To ease yourself in, start with short intervals like jogging for 30 seconds and then walking for a minute.
Over time, you can build up how long you run for and how long you rest, building up to three minutes of walking, four minutes of running, and then three more minutes of walking.
2. Focus on time, not distance or speed
Instead of tracking how far or fast you go, set a timer. Running for 10–15 minutes is just as valid as a three mile run. Focusing on time keeps it manageable and helps you build consistency without the pressure of perfection.
💙 Let go of the pressure to be a perfect runner by listening to Perfectionism with Jay Shetty.
3. Run slow
Slow running is still running. You should be able to hold a conversation without gasping for air. If you’re exhausted after two minutes, then you’re probably going too fast and need to slow down.
One helpful mantra you could say to yourself is: “I can go slow and still go far.”
Read more: 10 mindful mantras to help relieve your anxiety
4. Choose routes that feel emotionally safe and physically gentle
Where you run matters. Quiet neighborhoods, park loops, and flat trails are good starting points. Pick places that make you feel calm. You don’t need to push yourself to do hills before you’re ready.
If outdoor running isn’t an option, try indoor treadmills or even a walking mat.
5. Let music or podcasts carry you
A playlist of energizing songs or a podcast you love can distract your brain and keep you going longer. Associating running with something you enjoy can also make it more inviting and less like punishment.
To help get you in the groove, create a playlist where the first few songs are slow or mid-tempo. This can help you ease into it.
💙 Transition slowly into your run by listening to Jeremy Siegel’s Mindful Running Music playlist.
6. Make it social
Running with someone can make it more enjoyable and less intimidating. If no one in your life runs, try joining an online community or local group where beginners are welcome.
You could also motivate yourself by texting a friend something like, “I’m going to run tomorrow. Can you ask me about it after?” This can help keep you more accountable. (Here are 10 ways to connect and keep friends as an adult if you’re wanting more running friends.)
7. Give yourself a real warm-up and cool-down
A gentle five minute walk before and after can help your body ease in and out of the workout. It also signals to your brain that this is a self-care ritual and not a punishment.
Before running, do a few ankle circles, calf raises, and arm swings. This helps your body feel more awake and also reduces your chances of injury. (Here are seven other simple movement exercises that can help boost your mental health.)
8. Celebrate the act of running and not the outcome
The real win is that you showed up for yourself. If you only walked around the block, that deserves to be celebrated.
After your run (or walk), take a minute to stretch, breathe, and mentally high-five yourself. Savor that you did something hard, congratulate yourself, and then move on with your day.
Runner’s high FAQs
Is runner’s high real or a myth?
Runner’s high is real but everyone experiences it a little differently. Typically, this high is felt as a wave of calm, a softening of anxiety, or a mental lightness that wasn’t there before.
For some people it’s rooted in the body’s production of endocannabinoids, which are natural chemicals that can create feelings of ease and mild euphoria.
How long do I need to run to feel a runner’s high?
It depends on your body. For some people, it kicks in after 20–30 minutes of continuous movement. For others, it could take longer or not happen at all.
If you’re doing walk-run intervals, you might still get some of the brain benefits but the high itself could feel pretty minimal.
How long does a runner's high last?
It depends on your body, mood, and how intensely you ran. For many people, the lingering sense of clarity and emotional balance lasts just a few minutes post-run. For others, it lasts for hours.
Also it’s not uncommon for the stress relief and improved mood to echo throughout your day, even if the peak feeling has already faded.
Can beginners feel a runner’s high?
Beginner runners can definitely still feel a high. In fact, a lot of beginners are more likely to notice the shift because the contrast between “before” and “after” is usually more dramatic.
On top of this, you can still feel the high even if you’re running in short bursts with walking breaks in between.
What if I never feel a runner’s high?
It’s completely normal if you never feel a runner’s high. Not everyone experiences it, and that’s okay.
Your body might just respond better to other forms of movement like cycling, swimming, or a long walk in nature. You can still get the mental health benefits of running, like better sleep, improved mood, and reduced stress, while doing these other movement exercises.
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