The Runner's High

I had an awesome run today, and I wondered to myself is the runner's high real? Below is a summary of a 2008 study done in Germany using PET scans in 10 runners before and after 2 hours of running.

The Runner's High: Opioidergic Mechanisms in the Human BrainHenning Boecker1,2, Till Sprenger3, Mary E. Spilker1, Gjermund Henriksen1, Marcus Koppenhoefer1, Klaus J. Wagner4, Michael Valet3, Achim Berthele3 and Thomas R. Tolle3



The runner's high describes a euphoric state resulting from long-distance running. The cerebral neurochemical correlates of exercise-induced mood changes have been barely investigated so far. We aimed to unravel the opioidergic mechanisms of the runner's high in the human brain and to identify the relationship to perceived euphoria. We performed a positron emission tomography "ligand activation" study with the nonselective opioidergic ligand 6-O-(2-[18F]fluoroethyl)-6-O-desmethyldiprenorphine ([18F]FDPN). Ten athletes were scanned at 2 separate occasions in random order, at rest and after 2 h of endurance running (21.5 ± 4.7 km). Binding kinetics of [18F]FDPN were quantified by basis pursuit denoising (DEPICT software). Statistical parametric mapping (SPM2) was used for voxelwise analyses to determine relative changes in ligand binding after running and correlations of opioid binding with euphoria ratings. Reductions in opioid receptor availability were identified preferentially in prefrontal and limbic/paralimbic brain structures. The level of euphoria was significantly increased after running and was inversely correlated with opioid binding in prefrontal/orbitofrontal cortices, the anterior cingulate cortex, bilateral insula, parainsular cortex, and temporoparietal regions. These findings support the "opioid theory" of the runner's high and suggest region-specific effects in frontolimbic brain areas that are involved in the processing of affective states and mood.


HAPPY RUNNING!

Try Distraction for a More Enjoyable Run

As a runner, have you ever had the experience of focusing on how your body feels and getting discouraged because you are focusing on your side stitch or how your legs feel tired or similar unpleasant sensations?
If you find yourself doing this one way to change this is dissociation. Really it is distraction from bodily sensations and thinking of something else. Some suggestions are below:

Music – This can generate positive thoughts, improve your mood, and distract you from the physical demands of your sport. It's important not to get too distracted especially if you are in a busy area with traffic.
Counting game – Count the number of red cars you see, or the number of cyclists that pass you. You can be inventive, I have a friend who grew up in a rural area and counted utility poles. Try whatever works for you.
Alphabet game – Work through from A to Z for a chosen category, such as men's names or TV shows.
Rainbow game – Try to notice as many colors as possible while you run. See if you can get ROYGBIV.
Active fantasy – Imagine yourself as a lottery winner and decide how to spend your winnings.

Avoid thoughts relating to your work, jobs you have to do and anything problematic or stressful, as this can increase tension.

You oviously can be inventive on this. The ultimate goal is to make your run more enjoyable.