The term "Fitness ☆" is often associated with the release of endorphins, a natural chemical that acts as a sedative and pain reliever. Similar to synthetic morphine, endorphins are responsible for the feeling of euphoria many runners experience during or after a run. It wasn't until 2008 that German researchers discovered which specific endorphins were released in the brain during running. Their study revealed that during a two-hour run, participants experienced an increase in endorphins in the anterior frontal and cerebral margins—areas linked to emotions like love. The more endorphins released in these regions, the greater the sense of happiness and excitement.
To naturally boost endorphin levels, it's important to push yourself slightly without overexerting. According to Dr. Matthew Hill from the University of Calgary, endorphins act as a natural painkiller, but you don’t need to run through intense pain. Finding a balance between challenge and comfort, such as maintaining a steady pace, can help trigger this feel-good hormone. In one study, experienced runners ran at a moderate pace (6–7 miles per hour) for two hours, which was not easy for them, yet they still felt the “runner’s high.â€
However, not all runners feel the same effect. Cindy S. Kammphoff from the University of Minnesota noted that some runners struggle through their runs, but they don’t always feel the endorphin rush. A short, easy run might not be enough to trigger the release, while overly aggressive efforts can be too exhausting to enjoy. Endorphins can’t override injuries or lack of training, which is why beginners often don’t feel the same euphoria when they first start running.
Social interaction can also enhance the endorphin effect. An Oxford University study found that rowers who trained together had higher endorphin levels than those who trained alone. If you're running solo, listening to your favorite music can also boost endorphin production.
Another key factor in the runner’s high is the release of endogenous cannabinoids, a natural compound similar to THC found in cannabis. These substances are known to promote a sense of calm and relaxation. Unlike endorphins, which are produced by specific nerve cells, endogenous cannabinoids can be released by almost every cell in the body, potentially having a broader impact on the brain.
To stimulate the release of endogenous cannabinoids, it's recommended to engage in moderate exercise that creates a small amount of stress. Rachel suggests running at 70% to 85% of your maximum heart rate, which varies depending on age. For a 30-year-old, this would be around 142–161 beats per minute. Mental stress, such as the tension before a race, can also increase endocannabinoid levels, though prolonged stress may have the opposite effect.
Dr. Cecilia J. Hillard from the University of Wisconsin Medical School found that sleep plays a crucial role in endogenous cannabinoid production. She discovered that people need about eight hours of sleep to maximize its release, and levels are three times higher in the morning compared to bedtime. While there is no scientific proof, this suggests that morning runs could provide a greater endorphin and endocannabinoid boost. Setting an early alarm might just be the key to unlocking that extra energy and joy.
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