How to Chase the Elusive Runners High

Crank up the dial to achieve the X-factor in your run

Photo by Peter Boccia on Unsplash

For the love of running

The science behind the high

Why the runners high is good for you

  1. Improved cardiovascular and immunity health
  2. Reduced anxiety
  3. Increased memory and focus
  4. Improved mobility and flexibility
  5. Helps strengthen muscles
  6. Helps with weight loss and weight maintenance

How to achieve the runners high

  1. Start slowly. Warm your body up with a pre-run warm-up routine. That’s your first key to performing at your best and helping to protect yourself from injury.
  2. Run somewhere that inspires and challenges you. Whether it’s sea or lake-front. A beautiful mountain trail, or around your local park. Wherever you run, make sure you are having fun.
  3. Start slow. Get rid of the cobwebs. If you haven’t run in a while then this is a key step. You want to be running at an easy pace, to begin with. Getting all excited and bolting out the gate will only lead to an increased risk of injury and peaking too early. You’ll end up exhausted and feeling flat.
  4. Increase your pace. Aim for 70% — 80% of your max effort. You want to be running at a level that you breathe and sweat heavily. Not being able to hold a conversation. The more experience you have, the more precisely you’ll be able to recognize this key perception of effort.
  5. Be consistent. Try to maintain your effort for as long as you can.

How the runners high changed me

Final thoughts



A Little Bit Better features positive articles that inspire readers to be a little happier, healthier, and more productive.

Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store
Terry Bowyer

Nature lover and an eternal optimist at heart. I love to write about personal growth and mental health.