Updated July 2, 2026

You may have experienced it — that relaxing feeling after a good run. Often referred to as “runner’s high,” the experience is usually attributed to a burst of endorphins released during exercise. But is that truly an endorphin rush you’re feeling, or something else?

Davy Phrathep, Ph.D., a sports and performance psychologist in the Johns Hopkins All Children’s Hospital Center for Behavioral Health, breaks down the phenomenon of runner’s high and other effects running has on the brain.

What is runner’s high?

Runner’s high is a short-lasting, deeply euphoric state following intense exercise such as running. It is accompanied by reduced anxiety, decreased pain sensitivity and a sense of calm. Many runners also report a distorted sense of time, effortlessness and mild disassociation.

Researchers think that runner’s high may be a type of internal reward mechanism to encourage humans to endure intense physical activity, which may be necessary for survival.

What is the science behind runner’s high?

When you start out on your run, your body goes through a transition: Your breathing may become heavy, and you might notice your pulse quicken as the heart pumps harder to move oxygenated blood to your muscles and brain.

As you hit your stride, your body releases chemicals called endorphins. Although endorphins help reduce pain during exercise, it is unlikely that endorphins alone are responsible for the euphoric feeling known as the runner’s high. Researchers increasingly believe that this feeling is largely driven by endocannabinoids — molecules produced by the body that act on some of the same receptors as compounds found in cannabis.

Sustained aerobic exercise (30–60 minutes) increases the levels of endocannabinoids in the bloodstream, Phrathep explains. Because endocannabinoids can move easily from the bloodstream to the brain, crossing the blood-brain barrier, they can directly affect brain chemistry, causing short-term improvements in mood, reduced anxiety and feelings of calm.

Does everyone experience runner’s high?

Surveys have revealed runner’s high to be rather rare, with most athletes never experiencing it. “Many distance runners finish a long race feeling drained or even nauseated rather than blissful, but they still experience meaningful psychological benefits from the exercise,” says Phrathep.

What are mental health benefits of running?

The mental benefits don’t stop when you finish your run. There are many ongoing ways running can support your mental health.

Better Mood and Well-Being

Research shows that running improves mood and overall mental health. Even a quick run can immediately brighten the mood, while a consistent running routine can improve mental health long term. This effect is in part due to the release of endorphins and endocannabinoids, which change brain chemistry.

Help With Anxiety, Stress and Depression

There is plenty of evidence supporting running as one of the treatment strategies for depression. “Exercise has a dramatic antidepressive effect,” says Phrathep. “It blunts the brain’s response to physical and emotional stress.”

Running works on depression symptoms indirectly, by helping reduce inflammation, regulate circadian rhythms and improve sleep patterns. This, in turn, helps improve mood and energy levels.

Exercise also helps regulate cortisol (the key stress hormone), which over time contributes to stress resilience.

Other Mental Benefits

Research also links running to improvements in:

• Self-esteem/self-efficacy
• Focus, decision-making and task-switching ability
• Working memory and focus

Group running has additional benefits of making social connections.

By making running or jogging (or any aerobic exercise) a regular part of your routine, you stand to earn more than just physical gains over time. “Voluntary exercise is the single best thing one can do to slow the cognitive decline that accompanies aging,” says Phrathep.

Positive Effects on Brain Structure, Memory and Cognition

Regular cardiovascular exercise such as running can spark growth of new blood vessels to nourish the brain. Exercise may also produce new brain cells in certain locations through a process called neurogenesis, which may lead to an overall improvement in brain performance and prevent cognitive decline.

What’s more, the hippocampus — the part of the brain associated with memory and learning — has been found to increase in volume in the brains of regular exercisers.

Medically reviewed by Davy Phrathep, Ph.D.