81A - Fit and Well Column for August 1st, 2004

81A - TITLE: "Runner's High!"

Dear Trish and David,

I've just started an exercise program. Hooray! One of the components is daily running.

I have heard a lot about the "Runners High". What is it? Should I be aiming for it? And is it OK to enjoy it?

Sincerely,

Katy in Annapolis

Dear Katy,

What a great question! This is a topic that's kicked around quite a bit. And, as with many other questions about fitness, has a complicated answer. But let's start at the beginning…

You would think that there wouldn't be any controversy regarding such a seemingly simple subject, But there is.

What IS the "Runner's High"?

First of all, it really doesn't have anything specifically to do with running. It seems to be a physical and emotional state that people often (but not always) experience during times of prolonged intense aerobic exercise. Runner's are not the only types of athletes that experience these intense physical and emotional feelings. Skiers, surfers, football players and wrestlers all have "highs" or moments when they feel they are working to their maximum potential and feeling on top of the world, moments of absolute exhileration.

What these people share is an experience of intense physical stress, and emotional focus. In other words, looking at different personal experiences and physical evidence it is obvious that runner's high is a state of euphoria caused by the environmental stimuli around a particular activity, and the biological (chemical) reaction of stress associated with that activity.

The mental and emotional part can be compared to a type of meditation. More about that later.

There are basically two "trains of thought" to explain the biochemical process of the Runners High.

The first, and most prevalent, has to do with Endorphins.

Endorphins are a group of opiate proteins with pain-relieving properties that are found naturally in the brain. The word "endorphine" comes from endogenous, meaning "produced within the body" and morphine, a chemical substance derived from opium that elevates mood and reduces pain. Endorphins in turn are neurotransmitters that are chemically similar to morphine. It has been realized that the brain responds to morphine and that morphine receptors are in the brain. Knowing that human cells have receptors for this drug suggests that the body produces its own morphine like substances.

Through studies with athletes it has been found that endorphine levels increase with certain types and durations of exercise. Special interest arose in the possibility that elevated endorphin levels might explain the mood changes that occur during running, in particular the euphoria of the runner's high, and the increased resistance to pain that occurs during exercise.

When a person is running for prolonged periods, or performing other constant intense exercise, they are putting their body under stress. Endorphin levels rise in the brain. An elevated endorphine level will then produce a mood change. It is worth mentioning that these mood changes are NOT always positive! Some athletes have an increase in endophines and display negative mood changes… they become absolute grouches! And, there are many people who state that they feel anything at, all even when their endorphine levels rise. So everyone is different.

There is also evidence that this type of prolonged activity elevates the body's level of "phenylethylamine", a natural chemical linked to energy, mood and attention. In a recent study, when a number young men run on a treadmill for 30 minutes, the average concentration of phenylethylamine in the participants' urine increased 77%.

Because the chemical is similar in some ways to amphetamines, the researchers speculate that phenylethylamine may play a role in the "runner's high."

It is easy to see that if you put those two chemicals together at the same time, there is a definite chemical shift that just makes the athlete feel "oh so good!".

There is a close connection between the mind and the body when a person is running. In fact it has been said that the mind takes over for the body because it can no longer function properly after certain time periods. It disconnects to a degree.

Many people experience a feeling of "invincibility" and superior performance during the Runners High phenomena. This is also due to the emotional and environmental stimuli.

When running on a beautiful, sunny day in a place where the scenery pleases the runner, one is more likely to experience happiness or even a high, versus when running on a cold, rainy day, along dark, unknown scenery. When a runner is able to take in the scenery that is around them and almost become one with it, then the run will be enhanced. I feel that it is important to consider the effect of the environment when analyzing the phenomenon.

And, of course, if you're actually WINNING a race, that further enhances this mood elevation!

It is certainly difficult to quantify and qualify the benefits of "feeling good". Obviously, there are many. Feeling exuberance, energy, experiencing deep satisfaction and peace is certainly worth working for. Nothing negative there!

There is even research being done for patients with depression and bipolar disorder that is suggesting this type of activity as a possible supportive therapy.

With all this positive, can there be any negative? Unfortunately, the answer is "yes".

The risks associated with the Runners High syndrome are secondary to the experience. It is often the pursuit of the Runners High that causes the problem.

Many well-intentioned people overwork themselves trying to reach this level. They experience everything from minor muscle strains to fractures to cardiac and respiratory problems. They are sometimes obsessively driven as if they were truly dependent on these chemicals are their effects.

The other functional problem associated with the syndrome is the increased pain threshold typically experienced during this state. Many athletes report a lessening, or even complete elimination, of pain during this period.

While this may enable athletes to "go the extra mile", it also creates the groundwork for a very dangerous situation. Pain is natures warning that risk is present, and often that injury is imminent. When the pain is eliminated, the signal is also! So many people just don't know when to stop! Very dangerous.

I would not suggest in any way to avoid the experience of Runners High. Both Trish and I have experienced it ourselves, albeit not while running. It's often during long periods of exercise on the Elliptical Trainer or during a Kick Boxing or aerobics class. The feeling is great.

However, use care and caution. Don't over-extend yourself, or unreasonably overload your body. Don't force it… let it come.

Be fit, and well.