For the rest of you, here’s the cheat sheet:
1. Last year, I trained for and ran a half marathon and in six weeks and absolutely loved the entire process. Runner’s high for SURE.
2. This year, I’ve been feeling some serious anxiety, which is brand new to me, and I’m trying to make it stop.
4. In October, I ran a half marathon. Even though the training was disastrous, I felt the most incredible emotional relief and clarity during that race.
SO: I wanted to do some digging into WHY we feel a runner’s high.Why some people seem to feel it more than others (a conclusion I made based on a few conversations with friends – so super scientific.) Why some people feel that high during other exercises and some people don’t (also based on my scientific process.)
Basically,I wanted to capture that incredible, natural, healthy high that gives me a clear head and vulnerable but joyful heart.
Most people think that endorphins cause a runner’s high. That威力be right, but a recent study indicate that if endorphins do contribute to a runner’s high, they are most likely a secondary source. The real source of a runner’s high (or maybe I should say, the one that studies have scientifically proven) are endocannabinoids. (YES, that word does come from the same root as cannabis – as in marijuana – and YES, the physical response is similar.)
Super quick summary of the recent study: some awesome folks in Germany studied mice running on their little mice wheels. They were able to measure the anxiety (somehow) and sensitivity to pain (somehow) of these mice, before and after running. And they were (somehow) able to block the mice’s responses to endorphins in one control group, and the responses to endocannabinoids in another group.The group whose endorphin responses were blocked still experienced a reduction in anxiety, while the group whose endocannabinoids were blocked did not.
有一些其他的研究表明endorphins are NOT the cause of our runner’s high, but this is the only study I found that actually had a link to another cause.
5 Ways to Achieve Runner’s High
I was thrilled to discover thatthere are some things you can control to help achieve runner’s high and maintain it- 这不是完全击中或错过。
1. Push Yourself (but not too much).
这是最好的提示，以帮助实现跑步者的高。是的，超级含糊。请允许我澄清...这两个内啡肽（我们仍然会针对这些，因为我们不能完全排除它们），内源性大麻素被释放，以减轻你的身体时，它强调。所以，你要造成一点压力对你的身体 - 但没有这么多，你是在身体上的痛苦，因为发起不是简单地强调完全是另外一个响应。（A响应，告诉你停止你正在做什么。）
This is also really important to keep in mind because what it means is that running three miles today might give you a HUGE runner’s high if that’s a challenge for you. If you keep it up and get to the point that three miles is nothing, you probably won’t achieve anywhere near the same high. This is a GREAT reason to mix up the type of workout, speed, distance, tempo, or do intervals (though those can also contribute to a runner’s high on their own accord.) That way you can still give yourself a challenge without needing to significantly increase your distance or speed. The only caveat is that it’s not a linear relationship – meaningpushing yourself even harder does NOT mean you get MORE of a runner’s high.Again, don’t push yourself until you’re in pain.
2. But give yourself rest days and slow days.
Overtraining seriously limits the runner’s high your body is capable of achieving. Simple as that.
We’re really going back to the first tip here. A runner’s high is about finding the right level of challenge for YOU. What makes me experience a runner’s high might work for you too, but to a different degree. Or it may not work at all. Don’t forget that.
我在＃1提到这一点，因为改变你的间隔会阻止你的身体从驯化到你的锻炼，从而减少推动。但间隔可以增加自己的跑步者的高呢！添加冲刺的时间间隔，丘陵，楼梯攀登 - 任何混合的力度上，你正在努力。这将真正提高你获得亚军的高的机会。
当然，我们把它叫做一个亚军的高。But running isn’t the only workout that causes it.再次，这是个人的，可能会有所不同。被科学证明，导致生理变化的练习的类型都是重复的 - 就像跑步，骑自行车，或游泳。因此，那些是你最好的赌注！