Monday, April 24, 2006

The elusive search for runner’s high

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When we think of “runner’s high”, we often conjure up thoughts of this burst of incredible energy that makes running seem almost effortless. Ask some people and they will tell you that the cause is adrenaline, others point to the role of serotonin or dopamine in the high. Interestingly, many ultra runners report an absence of a high. Some say that they have simply never experienced such a state. Others claim that it is not possible in ultras or on trails because there are too many moments of mental anguish, not enjoyment, making the high an impossible achievement.

There are truths in all of these lines of thinking. By examining the role of the various hormones and neurochemicals potentially produced during a run, two themes begin to emerge. The first concerns an individual’s ability to affect his or her own “running high” through various mental processes and the second focuses on the length of time involved in such a high.

Is adrenaline really a factor?
Adrenaline is not likely responsible for creating the runner’s high given that this altered state of consciousness lasts more than a couple of seconds. Adrenaline in this case is a part of the body’s stress-response system that may work against our attempts to slip into a state of effortless running.

The body has several ways of handling stress, each response differing slightly based upon the duration of the stressful event. Coming across a bear in the woods, for example, may lead to a burst of energy allowing us to sprint away. The bear, the stimuli in this case, is interpreted automatically as a threat by our brain, triggering a negative emotional reaction by our amygdala. We actually have two amygdalae, one in each hemisphere of our brain. They are little almond shaped nodules that are part of our emotional response, or limbic system (see Diagram 1 below).

Note: While the amygdale are two separately functioning
units, scientists often refer only to the singular form - the amygdala.

Diagram 1


Although there are different pathways through which information from the senses can be relayed to our amygdala, automatic responses are parlayed directly through the thalamus, which receives most of the brain’s sensory information. The hypothalamus is then triggered, signaling the adrenal glands, which secrete the hormones ephinephrine (adrenaline) and norepinephrine into the bloodstream and in turn carrying them to target organs.

Although this response does create a burst of energy for the body, it is not sustainable beyond a couple of seconds. The two hormones, epinephrine and norepinephrine, which are also responsible for raising the heart rate and blood pressure, quickening breathing and inhibiting digestion, would make it increasingly difficult to sustain the elevated pace. As well, this is an automatic emotional response. The direct route from stimuli to thalamus to amygdala means that there is no room for logical thinking to size up the situation. However, this “bear” might be an outhouse. The cortex, the part of the brain that is involved in higher levels of cognition requires more time to process thoughts than the direct route of response triggered by the amygdala (see Diagram 2 below). If our cortex does indeed decide that this large brown spot is an outhouse and not a bear, then our parasympathetic nervous system kicks in and our elevated heart rate and other responses meant to get us fast and far from the bear are returned to normal and our adrenaline-stimulated state ceases.


Diagram 2


On the other hand, we may determine that this brown spot in the woods is actually a bear. Similarly, in long distance runs we need more energy to maintain the increased stress load on our bodies. To address this need, our bodies produce the hormone cortisol to tap into reserve stores of energy (i.e. fat stores). Unfortunately, its effects can be quite detrimental. For example, cortisol depresses the reproductive system because it is not an essential function when the body is under duress. It also suppresses the immune system to prevent it from overreacting to injury and damaging tissues. With runners, sustained cortisol production might surface as a decrease in body weight and amenhorrea in female runners.

Additionally, cortisol is thought to inhibit the hippocampus yet excite the amygdala, both having consequences for our emotional behavior (refer again to Diagram 1 above). The hippocampus, for example, is responsible for converting short to long-term memory and for retrieving information about past events. Inhibiting our long-term memory capabilities might be a factor in producing the runner’s high since we associate emotions with past events (for example, we often will remember how fabulous or how awful a run was on a certain course). Suppressing our long-term memory might make it easier to enjoy the activity we are engaged in at the moment. However, cortisol’s ability to excite the amygdala, would make it challenging to keep our emotions at bay while running. Although the amygdala lends itself to the production of both negative and positive emotions, cortisol is more likely to be associated with the production of negative emotions. This might provide some insight into the tendency to be overly emotional in an ultra event. Several runners have shared stories of emotionally charged experiences in 100 mile events, describing anger and upset to a self-conviction to pull out close to the finish only to regret the decision the next day.

Relaxation Response
It is possible to limit the excess production of cortisol in our bodies. One method is through relaxation techniques. A number of different approaches can help runners to relax thus preventing the potentially detrimental effects this hormone has on our bodies and our minds. These include progressive muscle relaxation, visualization, breathing techniques and others. Although the production of a certain amount of cortisol may be inevitable in running ultra distances, relaxation exercises can address its excessive and prolonged production. This response is a learned activity that needs to be practiced in order to have the effect of decreasing our oxygen consumption, and lowering our heart and respiratory rates (among other physiological responses) in order to prevent our body and mind’s automatic response to outside stress. Relaxation is not, however, thought to create a runner’s high. Scientists believe that these techniques may only open the doorway to an altered state of consciousness.

Second Second Wind Theory
There are several mental practices runners can engage in to facilitate a high. Interestingly, runners may be positioned to experience a high simply through the act of running. Several authors who have studied this “high” point to the fourty to sixty-minute time frame it takes in a run for the initial high to potentially set in. It is the rhythmic patterning of our feet that is thought to initiate and sustain the process. Similar to rhythmic dancing and drumming, the patterned running causes a recurrent shift in our body fluids, particularly our blood. At the same time, our breathing, which also takes on rhythmic characteristics, causes oscillations in our heart rate and ultimately, oscillations in our blood pressure. This results in a slowing of the heart rate and a reduction in cortical arousal (outer layers of our brain) and excitability.

This may be brought on by serotonin, which also changes as a result of the rhythmic patterning happening in our body during a run. This is the neurochemical that we often associate with depression. Under normal conditions, serotonin is transmitted between neurons through a process of releasing the chemical from one receptor and taking it up in another. However, driven by the rhythmic patterning, the enzyme conformation of serotonin cells changes and its uptake is inhibited. This is thought to impede the functioning of one hemisphere of our limbic system (see Diagrams 3a below). In other words, we begin to see things a bit differently as we draw our perceptions from mainly one side of our brain. The ensuing lighthearted view of the world is what the theory’s author, Arnold Mandell calls the “First Wind” of a runner’s high.
















Diagram 3a (above) and 3b (below)

Notre: The limbic system is an abstract construction used to describe components of our brain that are involved in the regulation of our emotions.



















As our feet continue in the same rhythmic patterning, Mandell thinks that serotonin cells may experience sensitivity to themselves, causing the arrest and release of both hemispheres of our limbic system. Consequently, our ability to respond with negative emotions is subdued. Outwardly, we experience the cessation of pain, hunger, thirst, anger and depression. The resultant discharge in the limbic system’s hippocampal-septal pathway is thought to create the feeling of “bliss” while running. Mandell calls this our second wind.

Meditation can also achieve a blissful state of being.

The Role of Dopamine

Scientists that have been studying the effects of meditation on Monks have shown an increase in the neurochemical dopamine when a state of “bliss” is experienced. The increase is measured in the left prefrontal cortex (refer to Diagram 3b above). This part of our brain is rich in interconnections with our limbic system. It is possible therefore, that there is a relationship in the roles of serotonin and dopamine in creating the runner’s high.

Interestingly, long distance running and meditation share some common practices. Mindfulness meditation, the type investigated in experiments with Buddhist Monks, involves two distinct activities. The first is the focusing of our thoughts on a single object. The second related activity is the “letting go” of thoughts as they arise. Focusing certainly narrows the field of stimuli open to influencing our brains. And learning to let go of thoughts as they arise means that we are simultaneously letting go of emotional responses we automatically attach to these thoughts. Both of these activities may influence our brain’s synthesis of serotonin, suppressing our ability to react negatively and ultimately, contributing to the feeling of a “high.”

In ultra running, we have the opportunity to practice more meditative-like processes. Although focusing our thoughts for an extended period of time may be challenging, we can practice “letting go” of thoughts, especially ones closely associated with negative emotions. The longer the distances, the more apt we might be to let our mind wander and to give into thoughts that can put us out of a race. For example, we may exaggerate our physical pain; we may be brought to tears by our efforts and refuse to go on; or we may simply convince ourselves that the distance is not worth it. In hindsight, and for runners that have experienced these thoughts, some recognize that their thinking was overly emotional during a long distance race. For those that endure ultra distances, especially 100 mile events, they have usually learned that their mind will pass through negative stages and they have also learned to let go of these diversions. This is not an easy practice. In fact, recent research on emotions by Joseph LeDoux shows that the amygdala may automatically prioritize what stimuli it responds to. Further, LeDoux shows that we never actually erase old fears, we only replace them with less-averse fears. He also details how difficult it may be for our thoughts to actually control our fears and anxieties. This is true due to the many more neural pathways that run from the amygdala to the cortex than vice versa. LeDoux’s research reiterates the difficulties with conscious efforts to change our thinking as I am suggesting here.

One last thought: This concerns whether the “high” is fueled by the inhibition of our negative emotional response mechanisms, as the Second Second Wind Theory demonstrates, or if it is fueled by engagement in positive thoughts. Even though both theories touch upon the releasing or inhibition of our negative emotions, it is in studies of meditation that we learn of the influence of dopamine in creating the high. Still, with different meditative practices, focused thoughts are not specifically positive in nature. The meditator may be repeating a word (e.g. “om”), focusing on his/her breath or an object off in the distance. This suggests that the “high” is obtainable through the practice of releasing and/or inhibiting our negative emotional response mechanisms. The feeling of bliss is a positive benefit/outcome of the process. Interestingly, scientists think that stimulation of the pleasure mechanism has the effect of inhibiting our fear response system and vice-versa.

Thus runner’s high, which is not a temporary rush but an extended state of feeling quite blissful is not an adrenaline-based reaction to stress. It can be facilitated through the process of both focusing and letting go of our thoughts. Relaxation exercises can assist this process. Rhythmic running can also assist the process or alternatively, it can be involuntarily responsible for the high under the right circumstances.


Exercise To Try: Releasing thoughts.

Pick a run that is around one and half hours and try the following exercise: (You need to be running alone to try this)

During your first half hour, concentrate only on relaxing your body as you run. If you feel relaxed, great, if not, still continue on with the next part. While you carry on running, pay attention to every thought you have that arises in your mind. As soon as a thought arises, let it go. It helps to actually visualize yourself letting go of the thought. You can pretend to move it out of your head with your hand or you can watch it travel through your mind, from one side to the next before releasing it. Repeat for each subsequent thought that arises in your mind. You will probably be distracted at one point or another. That’s okay – just start where you left off. You need to keep going with this exercise for the duration of your run.

You can work your running thoughts into this exercise by releasing those thoughts that arise that are specific to your running – for example, you may find yourself saying, “step up over the curve,” or “go to the right of that pedestrian” etc. This is okay. Just be aware that these are thoughts as are all others and let go of them as soon as you are aware of them. This is a challenging exercise. You may want to start with smaller periods of time and extend that period as you become better at releasing.


Next article….Something about reaching the high through positive affect

© 2006
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Further Reads

  • Mastery of Emotions. Joseph LeDoux. Scientific American Mind. March 2006.

  • Names in the Temporal Lobe. www.psycheducation.org/emotion/temporal%20names.htm

  • Psychobiology of Altered States of Consciousness. Deiter Vaitl et al. Psychological Bulletin. Vol.131, No.1. 2005.

  • Relax!…It ain’t easy (or is it?). Clay P. Sherman and Artur Poczwardowski. Doing Sport Psychology. Mark B. Anderson (Ed.) Human Kinetics, 2000.

  • States of Mind. Edited by Roberta Conlan. John Wiley & Sons, 1999.

  • The Amygdala and its allies. The Brain From Top to Bottom. www.thebrain.mcgill.ca

  • The Amygdala and the Emotions. Ben Best. www.benbest.com/science/anatmind/anatmd9.html

  • The Running Meditation Response. Ann K. Bumpus and Earl G. Solomon. Psychology of Running. Michael H. Sacks and Michael L. Sachs. (Eds.). Human Kinetics, 1981.

  • The Second Second Wind. Arnold J. Mandell. Psychology of Running. Michael H. Sacks and Michael L. Sachs (Eds). Human Kinetics, 1981.

    Anything by Richard Davidson! Try…

    • Alterations in brain and immune function produced by mindfulness meditation. Richard Davidson, John Kabat-Zin et. al. Psychosomatic Medicine, 65, 564-570. 2003. http://psyphz.psych.wisc.edu/