Running and Aerobic Exercise: Beyond the “Runner’s High”

When people talk about the benefits of running, the “runner’s high” often takes center stage, a fleeting euphoria typically credited to endorphins. But the real story is far richer. Modern research shows that running triggers a complex biochemical symphony that not only boosts mood in the short term but can also transform the brain over time.

More Than Endorphins: The Chemical Boost

While endorphins play a role in reducing pain and enhancing mood, they’re only part of the equation. Running also stimulates the release of serotonin, a neurotransmitter crucial for mood regulation, and endocannabinoids, the body’s natural cannabis-like compounds that induce calm and reduce stress. These effects can be felt almost immediately after a workout—helping you feel more relaxed, centered, and mentally clear.

How Running Reshapes the Brain

The benefits of aerobic exercise extend beyond temporary mood lifts. Regular running fuels neurogenesis (the growth of new brain cells) and enhances neuroplasticity (the brain’s ability to form new neural connections). These changes are particularly noticeable in the hippocampus, the brain’s hub for learning and memory. Strengthening this area can improve focus, planning, and multitasking—while also slowing age-related cognitive decline.

Running as Medicine

For those with mild to moderate depression, research suggests that consistent aerobic exercise can be as effective as medication. The natural mood-boosting chemicals produced during running, combined with long-term brain health improvements, make it a powerful, non-pharmaceutical intervention.

The Sleep Connection

Runners often report better sleep, and science backs this up. Regular aerobic activity increases time spent in deep sleep, the stage most critical for memory consolidation, emotional regulation, and physical recovery.

The Mindfulness Factor

Running outdoors adds another layer of benefit. Without the constant pull of screens, outdoor exercise immerses you in the present moment—whether you’re noticing the rhythm of your breath, the crunch of gravel underfoot, or the play of sunlight through trees. This mindfulness helps break cycles of negative thinking and promotes a calmer, more resilient mindset.

Bottom line: Running isn’t just about chasing a fleeting high, it’s about building a brain and body that are stronger, more adaptable, and better equipped to handle life’s challenges.

Sources: 

Runner’s High & Biochemical Effects

Fuss et al., 2015, PNAS: Exercise boosts endocannabinoids, causing mood elevation beyond endorphins.
https://www.pnas.org/doi/10.1073/pnas.1514996112

Raichlen et al., 2012, Neuroscience: Endocannabinoid system mediates runner’s high.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4620874/

Mood Regulation & Serotonin

ABC News Australia (2021): Exercise increases serotonin and reduces stress hormones.
https://www.abc.net.au/news/science/2021-04-24/endorphin-rush-runners-high-endocannabinoids-brain-neuroscience/100044972

Neurogenesis & Brain Plasticity

Erickson et al., 2011, PNAS: Aerobic exercise increases hippocampal volume and improves memory.
https://www.pnas.org/doi/10.1073/pnas.1015950108

Voss et al., 2013, Frontiers in Human Neuroscience: Exercise enhances neuroplasticity and executive function.
https://www.frontiersin.org/articles/10.3389/fnhum.2013.00373/full

Exercise as Depression Treatment

Cooney et al., 2013, Cochrane Review: Exercise as effective as antidepressants for mild to moderate depression.
https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004366.pub6/full

Sleep Quality

Kredlow et al., 2015, Journal of Behavioral Medicine: Aerobic exercise improves deep sleep and emotional regulation.
https://link.springer.com/article/10.1007/s10865-014-9617-6

Mindfulness & Outdoor Benefits

Bratman et al., 2015, PNAS: Outdoor exercise boosts mood and mindfulness, reducing rumination.
https://www.pnas.org/doi/10.1073/pnas.1408523112