Runner’s High
By Vera C. Stek
(From: MyCentralJersey.com May 7, 2009)
Much is made of the elusive “runner’s high” athletes are said to experience during the sweaty, gasping pursuit of their sport. Many long-time runners vigorously deny or at least question the existence of such a feel-good aspect to training or racing, some of whom admit they only run because it feels so good when they stop.
Ken Vercammen, the 49-year-old Edison attorney who has a long history of successful running and racing as well as competing in triathlons, said, “I enjoy running, but don’t get a high. Perhaps after a few beers.” In fact, that’s one reason he’s so fond of hash runs, which meander through lavishly exotic obstacle courses: all to enjoy the beerfest celebration following the event.
Still, despite his slavish devotion to running which led at one time to a streak of daily runs lasting some 20 years (until he had to have surgery on his Achilles), Vercammen has never experienced a runner’s high.
“Does it exist?” asked Linda Ferrara, 60, of Branchburg. “I don't know exactly what it's supposed to be. A feeling of euphoria? A feeling of peace? There have been times when I'm running -- usually during a race -- when I have felt so good that I feel I could go at that pace forever. But is that it? Who knows?”
Diana Burton, 63, of Middletown, who travels the world running marathons after having discovered the sport a scant half dozen years ago or so, said, “Darned if I can find this runner's high, though I've looked for it. And yet, if I don't run, I get draggy and depressed, so there's something going on that we don't understand.
“Oh damn, I want that feeling! I don't think I've ever totally lost myself (during a run), but I can readily do a 4-hour run all by myself in the woods and be totally content.”
Venerable coach and competitor Bill Welsh, 79, of Staten Island, has been running “on and off” since 1943. “I do believe in the runner's high but my best years were in the ‘40s and ‘50s when I was a young racing daredevil. I do believe when things are going good, a euphoria sets in and a steady fast pace just flows as part of it.
“It can carry a runner to the finish line and if he or she wins, it can make them want to do that victory lap or even a mile more at the same pace before they come down from it,” Welsh said.
Though he continues to race at least once most weekends of the year, Welsh added, “Obviously I haven't experienced that feeling for quite a few decades but I'm checking out a few bistros where I might feel that way again. Bottoms up.”
Andy O'Hearn, 47, of Bridgewater, an avid runner since 1980, has done a great deal of research on the topic of runner’s high. He can cite reports about the endorphins produced and released during strenuous exercise that result in the euphoria some athletes experience.
O’Hearn points out that besides running, runner’s high is said to also occur during swimming, cross-country skiing, long distance rowing, cycling, hockey, tennis, weight lifting, aerobics and some sports such as soccer and basketball.
“Yes, I have experienced runner's high,” said O’Hearn, whose outstanding achievement in athletics was his streak of 285 straight days of doing a cardio workout, usually running, of at least 30 minutes, from April 24, 2002, to Feb. 2, 2003.
“It (runner’s high) usually kicks in between 50 to 75 minutes after beginning a run, after working through an initial period of sluggishness or exhaustion, where the temptation is great to ease up or stop,” he said.
“What I think causes it is the body's fight-or-flight response. That is, once the body recognizes that exertion will continue, it kicks into a different ‘gear’ that allows for greater uptake of oxygen. While I don't believe that it happens every time I run, it happens enough for me to not consider it as a myth,” O’Hearn said.
At least one local expert agrees runner’s high is no myth. “Runner's high is real and results from our body's production of endorphins,” explained Dr. Robert Boyd of Colonia, probably the most prolific running medical professional in Central Jersey, if not the entire state.
A frequent marathoner who has done the Goofy Challenge (back to back marathon and half marathon at Disney World) and can be seen racing virtually every weekend during the year, Boyd elaborated on the process.
“Endorphins are naturally manufactured substances which are produced during endurance exercise. They can take over your body and mind with a significant feel-happy euphoria, similar to what certain drugs can do.
“If you remember how the teenage girls acted in the early Beatles footage, you get the picture. Runner's high can make you want to pick up your pace, so you have to be careful to maintain your race plan,” he said.
Boyd has experienced runner's high on several occasions, usually after running 14 or 15 miles. “For me, personally, it has come 4 miles before hitting The Wall, another running phenomenon, which is associated with dehydration and low blood sugar.
“When I get a runner's high, I ease up on my pace and focus on my water and carbohydrate status. I then cautiously proceed, hoping to avoid hitting the wall. So far it seems I have planned right. I no longer hit the wall after getting a runner's high,” he said.
For those who haven’t experienced runner’s high but would like to, Dr. Phil Maffetone, author of “In Fitness and In Health,” who has trained several elite area runners and was a frequent guest speaker at area events when he lived in New York (he now resides in Arizona), has good news.
“All runners can train their brain to promote alpha waves even when not training; once you learn it, you can click into it just about any time,” he said.
“Often associated with natural opiates in the brain, or a cognitive state of dissociation, the so-called runner’s high has recently been linked with the same brain receptors all humans possess stimulated by marijuana.
“When we’re mentally relaxed, unstressed, or doing something that takes us to our own private world, such as running, our conscious state produces alpha waves. This state also can be promoted by listening to music. So running with your favorite tunes can amplify the potential for runner’s high,” Maffetone said.
If you’ve never felt it, stress could be the reason. “Stress can overpower your enjoyment of a run, impairing your ability to make alpha waves. In addition, certain mechanical imbalances (certain injuries) can feed back to the brain,” also preventing the runner’s high.
Maffetone has developed the “5-Minute Power Break” which anyone can practice to induce the feeling of a runner’s high. Details are on his website (www.philmaffetone.com) and in the chapter on Brain Power in the 5th edition of “In Fitness and In Health.”
-- Read another article by Vera Stek below:
Fitness guru enjoying singing career
Vera C. Stek
Home News Tribune Online 01/11/07
Anyone who was on the running scene in the 1980s may remember Dr. Phil Maffetone. He was a guest speaker for several of the runners' forums preceding the popular Run for Joy 2- and 5-mile races in Woodbridge and he treated several local athletes in his medical practice.
Maffetone was at one of the Women on the Run races in Tamaques Park, Westfield, where he was introduced to Marianne Dickerson, silver medalist in the 1983 World Marathon Championship, who then suffered numerous injuries causing her to quit running. She had spoken the day before the race, in tears, exhorting women to take care of their bodies lest they end up like her, ill and unable to run. Maffetone treated her before the race and she ran the 5-mile event that day, her first run in months. He continued to treat her for some time while she enjoyed a second career as a successful athlete. Her plight was all too familiar to Maffetone. A former nationally-ranked high school track star, Maffetone found himself in the hospital one day in his 20s, his body totally broken down from improper training and poor nutrition.
It was there he had an epiphany about the differences between fitness and health, which led to and his book, "In Fitness and In Health." Maffetone forged a career speaking and writing about fitness and health and treating patients as well known as world champion Ironman triathlete Mark Allen, ultramarathon champion Stu Mittelman, recording artist James Taylor and baseball star Tom Seaver. Dr. George Sheehan wrote a foreword for his book.
His advice, developed from his experience as an athlete and intense research and study, has withstood the test of time. He pushed the use of training with a heart monitor before most people even knew such a device existed. He encouraged athletes to partake of sexual activity (recent studies have shown that female athletes who had sex the night before a race performed better than those who didn't); he recommended low-tech running shoes (a new shoe to simulate barefoot running has been created) and advised runners to consume adequate quantities of "good" fats while avoiding "bad" fats (New York State is poised to ban trans fats from its restaurants).
If he had a failing, it was his shyness and inability to self promote. These days, however, Maffetone has found his voice and he's got a whole new gig — singing for his supper.
He lives in the Tucson mountains where he's developed his long-standing interest in songwriting. His first album, "We All Need" was produced in mid-December, recorded in Los Angeles and Nashville studios, with Red Hot Chili Pepper's John Frusciante on guitar, Audioslave's Brad Wilk on drums and vocalist Jonny Polonsky. Maffetone sings solo in "Red Wine Cork' and with Polonsky on "Younger Than Ever,' "Marianna' and "Taste My Dream of You."
His new career isn't all that far removed from his last one, Maffetone said. "Over five thousand years ago, Chinese medicine included music as a therapy along with other remedies. I've measured brain waves to see just how certain types of music can influence our health. When we're relaxed, creative, meditating, happy, our brain produces large amounts of alpha waves. "In this alpha state, our stress hormones are reduced, our brain functions well, and overall health improves — in minutes. We can use music to trigger alpha waves just by listening.
"My music can strongly stimulate the alpha state. Try it — plug in your headphones, sit back, close your eyes and listen. Do this for a relaxing break in your day, when you're stressed or just for enjoyment . . . and reap the health benefits."
Music at dinnertime can aid digestion and in the evening, it's a great benefit to get up and twist and shout to your favorite music to add an aerobic component, far healthier than sitting inert in front of the TV set, Maffetone said.
Maffetone spent several years in Los Angeles, Nashville, London and other music centers to develop his music, a blend of pop, folk and rock. His songs have been described as giving the feeling of sharing time with a comfortable friend. "The songs aren't sad or happy, but they're an essence of life, no more, no less," he said.
He's worked with producer Rick Rubin and spent time in the studio with the Chili Peppers, Johnny Cash and others. Maffetone will never forget his time with Cash.
"His very last song portrayed taking a deep breath — perhaps a deeper allegorical tune than the song itself portrays. I was privileged to be with Johnny when this song came to life, and in fact, it was part of our plan to improve his brain, body and mind.
"I was helping Johnny walk again, play his guitar, use his fingers to express, his eyes to see and bring out his incredible creativity that had been buried deep inside. "One morning I walked in and he was so excited. He said, Dr. Phil, listen to this—' and he played and sang a verse to what would be his first new song in some time. Sadly, it would be his last. His song still breathes deep in my soul."
I've seen Maffetone work miracles on the athletes who were smart enough to listen to him. I have no doubt athletes who listen to his music will benefit just as much.
For more on Maffetone or a chance to listen to some of his music, see www.philmaffetone.com. The album is available through http://cdbaby.com/cd/maffetone.
