Runners are an experiment of one. Each of us is different. We can’t wear the identical model shoe. The impact of the brain’s chemical changes during a run will vary.
For most, endorphins will kick in after 30 minutes of running and decrease after 150 minutes.
For those that run for an hour daily, you feel the benefit for the first 30 minutes in the final 30 minutes. Long runs up to 2 hours will feel better than expected.
Endorphins are hormones released in your brain to help relieve pain, reduce stress, and improve mood. Some say endorphins create a runner’s high. For me, my stride is more comfortable and bouncy.
Does this mean that running is painful and causes stress? Before or after a stressful workday, will your brain start creating endorphins? You may not feel them before you start, but I feel better once I get started.
When doing long trail runs up a mountain pass or running at elevation, I noticed difficulty breathing in the first 10 minutes that became less labored. This result could be from my brain adapting to the conditions or increasing endorphins to mask the stress.
Understanding the impact of endorphins will help your racing. By doing at least a 30-minute warmup run before a 5km, you get to the start line with your endorphins kicked in, reducing the pain and stress during the race.
Leisurely use that 30-minute warmup to review the course and the shortest possible routes.
Some downsides:
Exercise addiction may be an endorphin deficiency. Like other addictions, trying to relive the high and never being able to get there.
Endorphins will mask some injuries, but not for long. There was no immediate pain after the bones I’d broken. Some equate endorphin and morphine effects. A couple of hours later, when the endorphins have worn off, the breaks hurt. This effect may not be a benefit as continuing to run on an injury may increase recovery time.
Some runners who have coded during a race may not know of the impending issue until it’s too late.
Always good to end on a cheery note.