What happens in your brain when you get a runner's high?

Updated

A runner's high involves the hypothalamus releasing endorphins, the periaqueductal grey reducing pain, the anterior cingulate processing effort, the insula monitoring bodily states, and the nucleus accumbens generating euphoria.

Hypothalamus, Periaqueductal Grey, Anterior Cingulate Cortex, Insula, Nucleus Accumbens lit up on the Brain Atlas 3D brain: what happens in your brain when you get a runner's high
Figure. The brain regions that light up when you get a runner's high, in order: Hypothalamus (hormone release), then Periaqueductal Grey (pain gate), then Anterior Cingulate Cortex (effort monitoring), then Insula (body awareness), then Nucleus Accumbens (euphoria).

Watch it light up on the 3D brain

Brain regions that light up

OrderRegionWhat it does here
1HypothalamusThe hypothalamus initiates the release of endorphins into the bloodstream.
2Periaqueductal GreyThe periaqueductal grey dampens pain signals ascending from the body.
3Anterior Cingulate CortexThe anterior cingulate cortex evaluates the physical effort and pain associated with running.
4InsulaThe insula tracks internal bodily states such as heart rate and breathing.
5Nucleus AccumbensThe nucleus accumbens generates feelings of pleasure and reward.

1. Hypothalamus: hormone release

Step 1 of what happens in your brain when you get a runner's high: Hypothalamus lit on the Brain Atlas 3D brain
Figure 1. Hypothalamus, hormone release: The hypothalamus initiates the release of endorphins into the bloodstream.

Endorphins are endogenous opioid peptides that act as natural painkillers. During prolonged exercise, the hypothalamus and pituitary gland release these peptides, which then travel through the blood and cerebrospinal fluid to bind opioid receptors in the brain and spinal cord.

2. Periaqueductal Grey: pain gate

Step 2 of what happens in your brain when you get a runner's high: Hypothalamus, Periaqueductal Grey lit on the Brain Atlas 3D brain
Figure 2. Periaqueductal Grey, pain gate: The periaqueductal grey dampens pain signals ascending from the body.

Endorphins activate the periaqueductal grey, which in turn sends descending inhibitory signals to the spinal cord. This reduces the transmission of pain information, contributing to the analgesic effect felt during a runner's high.

3. Anterior Cingulate Cortex: effort monitoring

Step 3 of what happens in your brain when you get a runner's high: Hypothalamus, Periaqueductal Grey, Anterior Cingulate Cortex lit on the Brain Atlas 3D brain
Figure 3. Anterior Cingulate Cortex, effort monitoring: The anterior cingulate cortex evaluates the physical effort and pain associated with running.

The anterior cingulate cortex is involved in pain processing and conflict monitoring. During exercise, it integrates signals about physical exertion and discomfort, helping to adjust motivation and effort. Its activity may be modulated by endorphins, reducing the subjective unpleasantness of pain.

4. Insula: body awareness

Step 4 of what happens in your brain when you get a runner's high: Hypothalamus, Periaqueductal Grey, Anterior Cingulate Cortex, Insula lit on the Brain Atlas 3D brain
Figure 4. Insula, body awareness: The insula tracks internal bodily states such as heart rate and breathing.

The insula is key for interoception, the perception of internal body signals. During a runner's high, it processes increased heart rate, respiration, and muscle tension, contributing to the altered body awareness and feelings of well-being.

5. Nucleus Accumbens: euphoria

Step 5 of what happens in your brain when you get a runner's high: Hypothalamus, Periaqueductal Grey, Anterior Cingulate Cortex, Insula, Nucleus Accumbens lit on the Brain Atlas 3D brain
Figure 5. Nucleus Accumbens, euphoria: The nucleus accumbens generates feelings of pleasure and reward.

Endorphins act on opioid receptors in the nucleus accumbens, a central hub of the brain's reward circuitry. This activation produces euphoria and reinforces the behavior, making the runner feel a sense of accomplishment and well-being.

Good to know

  • Endorphins are chemically similar to opiate drugs like morphine and bind to the same receptors in the brain.
  • The runner's high is more likely to occur during prolonged, continuous exercise like distance running than during short, intense bursts.
  • Studies suggest that endocannabinoids, not just endorphins, may also contribute to the euphoric feeling after exercise.

Runner's high vs typical workout

In a typical workout without euphoria, the same regions are active but to a lesser degree. The hypothalamus releases fewer endorphins, so the periaqueductal grey provides less pain relief, and the nucleus accumbens shows weaker reward activation. A runner's high involves a more pronounced opioid response and greater dampening of pain and effort signals.

Test yourself

  1. Which brain region is primarily responsible for releasing endorphins during a runner's high?

  2. How does the periaqueductal grey contribute to the runner's high?

  3. What role does the nucleus accumbens play in the runner's high?

0 of 3 answered · 0 correct

Simplified: many regions work together at once, and this shows the main players in the order they act.