Whether you are a recreational jogger or a seasoned marathoner, you have likely heard the term “runner’s high.” It is that elusive, blissful state that seems to turn a grueling workout into a transcendental experience. For years, conventional wisdom attributed this phenomenon solely to endorphins—the body’s natural painkillers. However, new research suggests the reality is much more complex and fascinating when it comes to running and mental health.
We sat down with Nestor Ochoa Rivera, a counselor, psychotherapist, and triathlon coach based in Australia, to unpack the science behind the runner’s high, the utility of running as a therapeutic tool, and how to master the “marathon mindset.”
The Biology of Bliss
When you sustain a run for 45 minutes to an hour, your brain undergoes a profound chemical shift. While endorphins do help manage physical soreness and pain, they are not working alone.
“It’s not just serotonin, dopamine, and endorphins,” Rivera explains. “Your brain also produces endocannabinoids.”
These compounds are naturally occurring in the brain and share similarities with those found in cannabis. When released during a run, they interact with the nervous system to promote a sense of deep relaxation. This is why, after a long, intense effort, many runners feel calm and centered rather than physically frazzled.
Why Your Best Ideas Happen Mid-Run
Have you ever struggled with a creative block, only for the solution to strike while you are mid-stride? This is not a coincidence. Running acts as a “creative unlock” through a combination of three physiological triggers:
- Increased Oxygenation: As an organ that consumes high levels of energy, the brain benefits from the increased oxygen flow during cardiovascular exercise, allowing it to function more efficiently.
- BDNF Production: Running triggers Brain-Derived Neurotrophic Factor (BDNF). In simple terms, this stimulates the creation of new neurons.
- Enhanced Neuroplasticity: With more neurons, increased oxygen, and a relaxed nervous system, your brain’s ability to connect ideas and develop new knowledge is significantly enhanced.
Is Running “Therapy”?
The phrase “running is my therapy” is a staple in the endurance community. While Rivera acknowledges the powerful benefits, he offers an important distinction: Running is a tool, not a total substitute for professional therapy.
“Running per se cannot replace therapy because it is an excellent way to manage symptoms, but it’s not going to address the root cause,” says Rivera.
However, he highlights an emerging field called Dynamic Running Therapy. Popularized by practitioners like William Pollen, this approach combines the physical movement of running with traditional therapeutic talk. By alternating between high-effort intervals and walking or slow jogging, runners can process emotions and trauma in a movement-based setting that keeps the nervous system in an optimal state for healing.
The Marathon Mindset: Managing the “Two Ears”
For many athletes, the hardest part of a race is not the physical distance, but the mental battle. When the pressure of competition, crowd expectations, and personal goals mount, the stress hormone cortisol spikes, often leading to self-doubt and self-sabotage.
Rivera’s approach to coaching the mental game focuses on three pillars:
- Safety and Community: Athletes often feel their journey is a lonely one. Coaches must provide reassurance and consistent presence, which helps lower cortisol levels.
- Fact-Based Confidence: When anxiety spikes, look at the evidence. Remind yourself of your training—the long runs, the weekly mileage, and the sessions you have already successfully completed.
- The “Chunking” Strategy: A marathon is too large to process as a whole. Divide the race into manageable segments (e.g., 5km or 10km blocks). Focus entirely on one chunk at a time—hydration, cadence, and form—to keep the brain from spiraling into chaos.
Surviving the Post-Marathon Blues
Whether you are a recreational jogger or a seasoned marathoner, you have likely heard the term “runner’s high”. It is that elusive, blissful state that seems to turn a grueling workout into a transcendental experience. For years, conventional wisdom attributed this phenomenon solely to endorphins—the body’s natural painkillers. However, new research suggests the reality is much more complex and fascinating when it comes to running and mental health.
We sat down with Nestor Ochoa Rivera, a counselor, psychotherapist, and triathlon coach based in Australia, to unpack the science behind the runner’s high, the utility of running as a therapeutic tool, and how to master the “marathon mindset”.
The Biology of Bliss
When you sustain a run for 45 minutes to an hour, your brain undergoes a profound chemical shift. While endorphins help manage physical soreness and pain , they are not working alone.
“It’s not just serotonin, dopamine, and endorphins,” Rivera explains. “Your brain also produces endocannabinoids”. These compounds are naturally occurring in the brain and share similarities with those found in cannabis. When released during a run, they interact with the nervous system to promote a sense of deep relaxation. This is why, after a long, intense effort, many runners feel calm and centered rather than physically frazzled.
Why Your Best Ideas Happen Mid-Run
Have you ever struggled with a creative block, only for the solution to strike while you are mid-stride? This is not a coincidence. Running acts as a “creative unlock” through a combination of physiological triggers:
- Increased Oxygenation: As an organ that consumes high levels of energy, the brain benefits from the increased oxygen flow during cardiovascular exercise, allowing it to function more efficiently.
- BDNF Production: Running triggers Brain-Derived Neurotrophic Factor (BDNF). In simple terms, this stimulates the creation of new neurons.
- Enhanced Neuroplasticity: With more neurons, increased oxygen, and a relaxed nervous system, your brain’s ability to connect ideas and develop new knowledge is significantly enhanced.
Rivera notes that while this process happens during the run, it is a cumulative effect; consistent exercise trains your brain to foster these neural pathways over time.
The Role of Stress and the Brain
Rivera further explains that the mental state during a run is linked to the polyvagal theory. When we are under high stress, the prefrontal cortex—the part of the brain responsible for logical, reactive problem-solving—is constantly engaged. By entering a relaxed state through running, we allow other areas of the brain to resume their natural roles, taking pressure off the prefrontal cortex and allowing for more fluid, creative thinking.
Is Running “Therapy”?
The phrase “running is my therapy” is a staple in the endurance community. While Rivera acknowledges the powerful benefits, he offers an important distinction: Running is a tool, not a total substitute for professional therapy.
“Running per se cannot replace therapy because it is an excellent way to manage symptoms, but it’s not going to address the root cause,” says Rivera. However, he highlights an emerging field called Dynamic Running Therapy. Popularized by practitioners like William Pollen, this approach combines physical movement with traditional therapeutic talk. By alternating between high-effort intervals and walking, runners can process emotions and trauma in a movement-based setting that keeps the nervous system in an optimal state for healing. Additionally, techniques like EMDR (Eye Movement Desensitization and Reprocessing) demonstrate how bilateral stimulation can assist in processing difficult trauma, a concept that movement-based therapies are increasingly exploring.
The Marathon Mindset: Managing the “Two Ears”
For many athletes, the hardest part of a race is not the physical distance, but the mental battle. When the pressure of competition, crowd expectations, and personal goals mount, the stress hormone cortisol spikes, often leading to self-doubt and self-sabotage. Rivera’s approach to coaching the mental game focuses on three pillars:
- Safety and Community: Athletes often feel their journey is a lonely one. Coaches must provide reassurance and consistent presence, which helps lower cortisol levels. Even when a coach cannot be physically present, fostering a sense of community can trigger the release of oxytocin, which acts as an antagonist to stress-inducing cortisol.
- Fact-Based Confidence: When anxiety spikes, look at the evidence. Remind yourself of your training—the long runs, the weekly mileage, and the sessions you have already successfully completed.
- The “Chunking” Strategy: A marathon is too large to process as a whole. Divide the race into manageable segments (e.g., 5km or 10km blocks). Focus entirely on one chunk at a time—hydration, cadence, and form—to keep the brain from spiraling into chaos.
Surviving the Post-Marathon Blues
After the adrenaline of a finish line fades, many runners experience the “post-marathon blues”. Rivera notes this is partly physiological; your gut biome can become significantly stressed after a long race, impacting your mood.
To navigate the aftermath:
- Rebalance: Prioritize gut health with fiber and probiotics while ensuring proper hydration.
- Debrief: Talk about the race. Sharing your experiences—the low points and the highs—is vital for emotional processing.
- Diversify Your Fulfillment: When you move from the high-stimulation environment of marathon training to near-zero intensity, your brain needs new sources of fulfillment. Reconnect with hobbies, friends, and family outside of the sport to bridge the gap and prevent the feeling of emptiness that follows a major goal.
- Rebalance: Prioritize gut health with fiber and probiotics while ensuring proper hydration.
- Debrief: Talk about the race. Sharing your experiences—the low points and the highs—is vital for emotional processing.
- Diversify Your Fulfillment: When you move from the high-stimulation environment of marathon training to near-zero intensity, your brain needs new sources of fulfillment. Reconnect with hobbies, friends, and family outside of the sport to bridge the gap.
Nestor Ochoa Rivera is a psychotherapist and triathlon coach. His work focuses on integrating mental health strategies with endurance sports to help athletes perform—and feel—their best.
