Author: Heather Gannoe

In the sports and fitness world, the argument of “to stretch or not to stretch” is nearly as controversial as the age-old debate of “which came first, the chicken or the egg?” In fact, I once listened to a professor tell a story about being at an exercise science conference and witnessing an argument about stretching that became so heated that the two scientists nearly ended up in a fistfight.

Clearly, stretching is a very serious topic.

And although almost everyone–athletes and non-athletes alike–knows there is an association between stretching and exercise, it seems no one quite understands why, when, or how to do it…or even if stretching needs to be done at all. And it’s no wonder we are all so confused; it seems every time you turn around, science is giving you different advice on the positives or negatives of stretching.

Yet without fail, I often see new runners show up for the start of a training run and instinctively reach down, grab their ankle, and pull their foot behind them into a quad stretch. But why? Let’s check out the common beliefs behind why we think we should stretch and whether science currently backs up our instincts.

Will I run better and prevent injuries if I stretch? No. It turns out your high school sports coach was wrong in instructing you to hold that quadriceps stretch before going for a warm-up lap. In fact, it turns out that stretching before exercise can actually weaken your muscles and decrease athletic performance.

Sorry, coach.

A better suggestion is to warm up before exercise with an activity that slowly raises your body temperature while mimicking the movements of your sport. In the case of running, a warm up should consist of walking, running strides, or dynamic movements such as butt kicks, skipping, or high knees that will help ease your body into your workout and prevent injuries.

Will stretching help you avoid post-exercise soreness? I remember being told by coaches and gym teachers alike that we must stretch after exercise in order to prevent muscle soreness. But does it work? According to a number of research studies…no. This research shows that muscle stretching, whether conducted before, after, or before and after exercise, does not produce clinically important reductions in delayed-onset muscle soreness in healthy adults.

But what about flexibility? Great question! It appears that yes, stretching can increase flexibility for short durations. But once the stretching stops, flexibility returns to pre-stretch levels. In other words, according to studies, stretching only makes you more flexible while you are stretching, with no long-term effects.

Now, if you are anything like me, your thoughts are, “but what about yoga students and ballerinas and gymnasts? They stretch a lot and are incredibly flexible! Anyone can see that regular stretching in these sports can, in fact, make you more flexible.” But scientists have had a hard time proving this is actually the case. They have been able to prove, however, that frequent stretching can make you tolerate a stretch better, therefore making it appear that you are more flexible.

So this leaves us with the question: To stretch, or not to stretch? For now, the consensus seems to be: Do what makes you feel good. Science is still on the fence about whether there are long-term benefits or negative side effects to regular or even acute stretching. If you find that a good stretching session leaves you feeling refreshed after a workout, then go for it. If you absolutely can’t stand taking the time to stretch after a run and don’t seem to suffer any ill effects from not stretching, then that’s okay too.

Bottom line: Listen to your body. As with many situations, everyone’s body reacts differently, and stretching is no exception.

It’s easy to see why so many new runners assume that in order to become a better runner, you simply need to run a lot. I mean, principle of specificity, right? And when thinking of what it physically takes to be a strong runner, it’s easy to see why so many new runners assume it would be strong legs, strong lungs, and a strong cardiovascular system. After all, those are the parts doing all the work, right?

Well no, not exactly.

The human body is an amazing piece of machinery in which all of its pieces intricately work together. You may have heard of the concept of the “kinetic chain” before. The idea behind the kinetic chain is that every part of your body, including muscles, joints, and nerves, must work together to produce movements. No single movement of the body is independent. So what does all of this mean when it comes to running? In short, it means that there is much more involved in running than simply your legs, lungs, and heart.

And today we’re going to talk about core strength.

You don’t need a rock solid six pack to be a good runner, but a strong core does help. Believe it or not, your abdominal, lower back, and glute muscles have a huge impact on your running. Although the core itself is not a primary mover, it acts as a stabilizer, keeping your torso upright, your balance strong, and your arms and legs moving fluidly and in control. When you have a weak core, your posture will suffer, especially as you start to get tired, making your running less efficient.

Adding core-specific exercises to your training routine isn’t just beneficial, it should be considered absolutely necessary. But don’t worry, you don’t need any fancy equipment, nor do you need to spend hours in the gym to achieve a strong core.

Here are four exercise that can be done almost anywhere and will help you build a stronger core.

Plank: Lie on your stomach, then raise up onto your toes and forearms. Your toes should be about hip distance apart with your elbows resting on the floor directly under your shoulders. If this is too difficult, lower down to your knees. Engage your stomach, lower back, and glutes to ensure you have a straight line from the top of your head to your heels. Hold the position for 30 to 90 seconds.

Side Plank: Lie on your right side, supporting your upper body on your right forearm, with your left arm at your left side. Lift your hips, and keeping your body weight supported on the forearm and the side of the right foot, extend your left arm above your shoulder. Hold your core tight; do not allow your hips to sag toward the floor. Hold this position for 30 to 60 seconds. Switch sides and repeat.

Superman: Lie on your stomach with your arms extended over your head, resting on the floor. Keeping your head in a neutral position, squeeze your lower back and glutes to raise one leg off the ground. At the same time, extend and raise the opposite arm off the ground. Hold for 30 seconds. Relax, then repeat on the opposite side. For a more advanced move, lift both arms and both legs off of the ground at the same time and hold for 30 seconds. You will feel…and look…like Superman flying through the air (hence the name!)

Glute Bridges: Lie on your back with your legs bent and feet flat on the ground. Next, lift your hips so there is a straight line from your shoulders to your knees (similar to keeping your body flat in the plank position, only now you are facing the opposite direction). Squeeze your glutes tight to keep your hips from sagging. Hold for 30 seconds. For a more advanced move, while in the bridge, extend one leg straight out so your knees are side by side. Hold for 30 seconds, then switch to the other side.

Of course these are countless other core-strengthening exercise options for you to choose from. But whatever you choose, make sure the exercises target all layers of the abdomen, and be sure to include lower back and glute-strengthening exercises. In other words, don’t spend all of your energy trying to knock out hundreds of crunches, which typically only target the most superficial layers of the abdomen.

Pay close attention to your form, and take your time with your exercises. A few sets of properly executed exercises will be far more effective than flying through tons of repetitions with bad form and minimal effort.

While I can’t promise that you’ll end up with a washboard abdomen, I can assure you that adding core-strengthening exercises to your training will make you a stronger, more efficient runner. 

Like many other largely established subcultures, we runners have our own language. Bonk. BQ. DOMS. The terminology included in many pre-written workouts is often running-specific and unfamiliar to race novices, but the added slang and “runner lingo” that comes up in everyday running conversation is enough to leave a beginner (or non-runner) utterly confused.
Are you a new runner, or have you recently engaged in a conversation with a runner that left you scratching your head? Here are just a few definitions of common running terms and acronyms to help you make sense of running lingo:
Marathon: 26.2 miles. Runners will give you the side eye if you ever refer to that 5K your cousin ran as a “marathon.”
5K: 3.1 miles
10K: 6.2 miles
Ultra: Any race distance that is longer than a marathon (26.2 miles). Typically ultra races start at the 50K mark (31.07 miles), but other popular distances include the 50 miler, 100K (62.14 miles), and 100-mile races. Yes, people willingly run 100 miles for fun. Some run even further.
BQ: “Boston Qualifier.” Many non-runners don’t realize that in order to officially run the Boston Marathon, you must gain entry by either a charity slot or running a qualifying time at another race. Boston qualifying standards are moderately difficult for the average runner, and thus achieving a “BQ” is a great honor and source of pride (and frustration when you are mere minutes or seconds away) for many. (See the full Boston Qualifying Standard-Times here.)See the full Boston Qualifying Standard-Times here.)
Bandit: A bandit is one who runs an official road race without registering for the event or paying registration fees. Bandits are frequently found at large races that sell out fast and are generally frowned upon by the running community. While banditing may appear innocent at first, a bandit may actually end up taking resources from registered runners–from water to race medals and even the attention of emergency medical staff.
Bonk: Similar to “The Wall” (see below), but a “bonk” can happen at any time, during any race. When an athlete goes from seemingly strong and well trained to an utterly exhausted mess, they have “bonked.” A bonk is often related to poor nutrition and low blood sugar and can sometimes be overcome mid-race with the right snacks and a second wind.
Carb Loading: The act of building up glycogen stores in muscle prior to a big race. Technically carb loading is an intricate process that involves carb depletion followed by a few days of loading, but most runners simply use the excuse of “carb loading” to eat massive quantities of pasta the night before a race.
Clock Time: During a race, the clock starts at the time the official “gun” goes off. Your clock time is the amount of time it took you to finish the race from the moment the race started to the moment you cross the finish line.
Chip Time: Some races are large, and because of the crowds it may take a few minutes or more to cross the start line after the official clock time starts. In many races runners are given a timing chip that attaches to their shoe or race bib. The chip starts the second the runner crosses the starting line, and stops the second the runner crosses the finish line. Chip times are far more accurate to the runner’s actual race time than clock times.
C25K: Acronym for Couch to 5K, a beginner training plan to take non-runners from “the couch” to running their first 5K.
DNF: “Did Not Finish.” This can be due to pulling yourself out of a race or simply not finishing in a designated course time.
DNS: “Did Not Start.” If you registered for a race, but for whatever reason didn’t show up to the start line, then you are a “DNS.”
DOMS: Acronym for “Delayed Onset Muscle Soreness.” DOMS is what happens when you run 20+ miles one day then can’t walk up–or worse, down–the stairs the next day. There are many theories about this, but scientists are still baffled by exactly what causes DOMS. Most runners have a sadistic love/hate relationship with DOMS.
Dreadmill: Derogatory term for a treadmill. (The treadmill is not that bad, you guys…)
Gait: Simply put, running gait is the manner in which a person runs. Many runners will have their gait analyzed by a professional to help them determine any biomechanical deficiencies that can be corrected by running shoes or even physically changing running form.
Garmin: A GPS watch designed to keep track of overall pace, distance, split time, etc. There are many brands of GPS watches, but Garmin tends to be the most recognized and therefore most used name (even if your watch isn’t made by Garmin).
LSD: Acronym for “Long Slow Distance.” LSD is a long-distance training run that is performed at a pace significantly slower than expected race pace. Typically, an LSD is programmed once a week into a race training plan, both to train your muscles to cover the distance and to train the body to effectively utilize varying fuel sources (stored fats, muscle glycogen, etc.)
Negative Splits: This refers to running the second half of a race or a training run faster than you ran the first half.
PR: Short for “personal record.” This can be both in distance (farthest ever run) and time (fastest ever run for a specified distance).
Runner’s High: The coveted euphoria that stems from a particularly good–or even sometimes bad–run. Scientifically speaking, a runner’s high stems from the secretion of norepinephrine, dopamine, serotonin, and arguably endorphins, all of which can have a positive effect on mood. Realistically speaking, a good runner’s high is worth a thousand bad runs and might be one of the main culprits for the addiction to this sport.
Speed Intervals/Speed Work: Also referred to as “repeats” or a “track workout,” speed intervals are short bursts of fast running, usually done on a 400-meter track. A speed interval workout will traditionally prescribe a certain number of various distance sprints or hard runs–such as 200 meters, 400 meters, 800 meters, and sometimes even 1,600 meters–with walking or slow jogging recovery intervals.
Tempo Run: A tempo run is typically run at your 10K race pace, or about 80-85 percent of your maximum heart rate. Unlike speed intervals, a tempo run is typically sustained for a longer period of time or distance, usually around 20-30 minutes or a specified number of miles. Tempo runs should be performed at a challenging yet manageable pace. The goals of a tempo run are to help develop and increase your anaerobic or lactate threshold and to increase speed.
The Wall: A not-so-magical place that typically exists between mile 19 and 26 of a marathon. You’ll be running along, feeling on top of the world, when bam! a switch is thrown. Everything hurts, you feel physically and emotionally drained, and for a few minutes, you wonder why on earth you decided running a marathon would be a good idea. There might even be tears. You have hit “the wall.”
Again, these are just a few of the commonly used terms in the running community. Next time you hear something that sounds unfamiliar, don’t be afraid to ask! If there is one thing runners love almost as much as running, it’s talking about running!

You have the best of intentions, I have no doubt.

You are a runner with a goal! And whether that goal is a time or distance personal record, you are bound and determined to reach it. You’re logging your miles dutifully, checking off each training day on the calendar without fail. 

But before you think that running is enough on its own, keep in mind that a strong, injury-free, healthy training cycle takes much more than just checking off the mileage. There are a number of things you might be inadvertently doing–or not doing–that could be hurting your training without you even realizing it.

Are you:

Running Too Fast…or Too Slow?

Specific paces and types of training sessions are typically scheduled into your training plan with a valid purpose. Long, slow runs are designed to help build your endurance, increase your distance, and teach your body how to use fuel efficiently. Speed work days are designed to push your lactic threshold and teach your legs to turn over faster. While still great for health purposes, running too fast on your prescribed long, slow run–or taking it easy on speed work days–can negate the purpose of your specific training plan.

Cross-Training?

Are you doing it? If you said, “no,” you aren’t alone. Many runners either dread or avoid cross-training because they believe they don’t need it. The obvious thought is that to become a better runner, you must run. That is true to an extent. But the best runners implement cross-training into their training cycle. Strength training will help build stronger muscles, ligaments, and tendons, thus lowering the risk of injury, all while contributing to making you a stronger runner. Varying running with other types of cardiovascular exercise will help build your endurance while giving the muscles you use for running a break…and give your body a little rest from the impact that comes with running.

Taking Rest Days?

Some of us barely get in every run on our training schedule; others secretly (or not-so-secretly) add in “bonus” runs when they shouldn’t. Runners skip rest days for a whole slew of reasons, including but not limited to: wanting to see bigger numbers on the mileage calendar (the “keeping up with the Joneses” of the running world), needing to run off some stress on a scheduled rest day, or simply because they like to run and don’t want to take a day off. But rest days are important. Proper rest and recovery gives your body time to heal and recuperate from all of your workouts and allows time for your body to develop muscular gains. Not taking these rest days can lead to burnout and injury.

Which leads us into our next topic…

Getting Enough Sleep?

Hopefully you are answering “yes,” but of course there are a ton of reasons why you might say “no.” It might be new-parent status, stress, insomnia, or maybe you just like staying up late watching TV. Whatever the reason, not getting enough sleep could hurt your training. As mentioned above, rest days allow your body to recover and develop muscular gains. So does sleep. Every single night.

When you sleep, your body releases human growth hormone (HGH). HGH is produced by the pituitary gland and released into the bloodstream. It is the main hormone responsible for the aforementioned recovery, rebuilding damaged tissue and helping develop stronger bones and muscles. It also helps convert fat to fuel and keeps our bones strong. If you don’t sleep enough, you don’t produce enough HGH. Not only that, but not getting enough sleep may stimulate the production of cortisol, a stress hormone that slows down recovery. 

Hydrating?

Everyone knows the human body is primarily composed of water. Despite this knowledge, many of us seem to forget to properly rehydrate during and after a workout. Staying properly hydrated helps speed up and aid in post-run recovery. Dehydration, on the other hand, can lead to lethargy or even medical problems in extreme cases. So drink up!

Fueling?

At this point, you’ve probably noticed a recovery theme. And fuel–or food–is no different from the other areas. You need nutrients to help rebuild and replenish your tissues after a workout. Further, you need stored calories to ensure you are able to train at your peak. A lot of new runners enter the sport as a means of weight loss and therefore may be restricting calories. But just like too much of a good thing can be bad, so can not eating enough. 

Hitting your training goals is important, but so are the actions you take before and after your run. If you haven’t been making the gains you had hoped in your running, take a look at these aspects of your training–especially those outside of actual running–and see if any of them might be the culprit! 

As a fitness professional and running coach, I consider myself incredibly lucky to be able to help people cross the bridge from “I wish I were a runner” to “I am a runner” status. Although many of my clients have differing abilities and backgrounds, more often than not much of the beginner running journey is the same.
One thing I constantly see in my new runners is self-doubt: doubt about their capabilities, feelings of inadequacy, or even feeling that they don’t belong in the running world. These thoughts are common. Many experienced and accomplished runners have had these exact same thoughts when they first started.
The good news? You too can get past these mental roadblocks. Here are a few of them.

8. I’m so incredibly out of shape.

Sometimes in a moment of huffing and puffing, this statement comes out as “this sucks.” Yes, sometimes it does. I won’t argue that. There is always a learning curve to something new, but starting a pretty rigorous physical activity like running—especially if you are coming from an inactive or sedentary lifestyle—can be a shock to your body. The good news? With practice you get stronger and running gets easier. It’s hard to believe this statement in the beginning, but I promise it’s true.

7. Everyone is watching me.

I’ve known a few new runners who would purposely run early in the morning or late at night to avoid being seen by their neighbors or even complete strangers. The fear is that the runner looks awkward and out of shape and that the friends/neighbors/strangers are going to point and laugh.
Let me be blunt: No one cares. I know that sounds harsh and mean, but it’s true; 95 percent of the people you pass aren’t going to give a second thought about your running. You are simply another object passing by their window, like someone walking their dog or riding their bike. And if they do stop to contemplate your actions? I can almost guarantee that the thought is “Wow, good for him/her. I wish I had the motivation to run.” So, be proud; don’t be ashamed!

6. I don’t belong here/I’m not a runner.

Let me sum this one up with a quote from author and marathon runner John Bingham: “If you run, you are a runner. It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run.”

5. I’m not running fast enough.

A huge mistake many new runners make is trying to keep up with other people. Or, simply trying to keep up the pace in their head that they have deemed worthy. When it comes to building endurance, slow and steady always wins the race. Plus, you are far more likely to avoid burnout by not constantly pushing yourself to run faster.
The time to push your boundaries will come soon enough. In the meantime, learn to listen to your body, and more importantly, learn to enjoy the act of running…no matter what your pace may be.

4. These shoes should be fine.

Admit it: You reached into the back of your closet and grabbed the same pair of athletic shoes you’ve had for the last five years, didn’t you? If you sheepishly nodded in agreement, don’t worry, you aren’t alone.
Most beginners don’t realize the importance of not just finding the right type of running shoes (yes, there is more than one!), but the proper fit and the wear and tear on your shoes really do matter. A worn, ill-fitting pair of shoes can not only ruin your running experience in the form of blisters and hot spots but can actually lead to injury.

3. I need all of the fancy gear to be a good runner.

You don’t. You don’t need that $300 GPS watch, nor the elaborate handheld water bottles, nor the latest, trendiest fitness fashions. Are they useful? Sometimes, but they aren’t necessary to become a runner.
All you need is a well-fitting pair of shoes, and some non-cotton, sweat-wicking clothing (which can be found at any big box chain store for a fraction of the price as the name brands). Add in your own motivation, and you are good to go!

2. I’ll never be able to run that far.

When you are a brand new runner, even one mile can seem daunting. A 5k? How on earth will you run that far? A half marathon? That’s crazy talk. No way.
Believe me, almost everyone feels this way at first.
But eventually, you cover a mile. And then you do it again, and again, and suddenly it doesn’t seem so far. Then you finish a 5k. And before you know it you are running five miles at once, wondering why you were ever intimidated by a mere 3.1 miles. Trust in your training and believe that the progression does and will happen.

1. That was fun… I can’t wait to do it again.

Yes, you will say this, mark my words. One day the stars in the running universe will align, your feet will feel light and your breath nearly effortless. You’ll experience a runner’s high and wonder why more people don’t take up this sport. Your run is over before you know it, and you find yourself wondering how soon until you get to do this again.
Congratulations, you’ve caught the running bug.
I know in the beginning this sport can seem overwhelming and sometimes almost impossible. But rest assured that all of us had to start somewhere, and all of us struggled as beginners at one point. Stick with it, remember your motivation, and before you know it, the “beginner” status will be miles behind you!

Everyone knows that a dog is considered man’s–and woman’s–best friend. But as many loyal canine owners and runners will tell you, dogs can be a runner’s best running partner too. And let’s face it: So many dogs have an instinctual desire to run that the relationship between runner and pup can be mutually beneficial.

For a runner, a canine partner not only provides company, but can also act as a source of protection, warding off potential attacks from other animals–and even scarier, other humans. In some extreme cases, dogs have been known to save their owners’ lives by alerting others that their human counterpart was injured and needed help.

Plus, it’s highly unlikely your dog will stand you up for that chilly 5:00 a.m. run like many people in your running group might tend to do.

For a dog, the act of running can provide much-needed exercise and energy expenditure, as well as bonding time with their owner, keeping him or her both physically and emotionally healthy.

But, just like humans, dogs are not immune to the potential health risks and injuries that can be associated with running. So how do you get–and keep–your pooch running?

1) Start them slow

Most people don’t wake up one morning, decide to take up the sport of running, and go out and complete 15 miles. Or if they do, they more than likely don’t come out of that feat unscathed.

Your pup is no exception. 

Despite the fact that they have two more legs, dogs (just like humans) are susceptible to overuse injuries from doing too much, too soon. Start with a routine physical at your vet’s office to make sure your dog is healthy. Openly discuss your intentions with the veterinarian to ensure that your dog is the right breed, right age, and absolutely ready to run. Once given the green light, work jogging intervals into your regular walks. Gradually build up distance over time, just as you would in your own training plan. Keep in mind that it took you a while to build up to your current mileage, and it might take just as long for your canine friend to do the same.

2) Listen to your dog’s body

Unlike a human running partner, a dog can’t verbally say, “hey, I’m not feeling so great today, let’s slow down!” Instead, you have to pay attention to your pooch and watch for nonverbal signs and communication. Look for any signs of discomfort that may signal your dog is not quite ready for that distance, isn’t feeling so great that day, or has a potential pain or injury. Things like flattened ears, tail down, heavy panting, and hind legs dragging may all be signs of fatigue in your dog. 

After your run, keep an eye on your dog and look for any signs of discomfort or injury. Don’t forget to check the pads of their feet; various terrains such as hot asphalt, sharp rocks, and even icy roads may cause injuries.

3) Hydration and fuel

These things are essential to all life, not just our own! Keep your doggie hydrated and properly fueled, just as you would do for yourself. Base your hydration and fueling stops on things like the temperature outside, duration of your run, and obvious cues from your dog that he or she is thirsty or hungry. Again, keep your eyes open for signs of dehydration or overheating in your dog, as this condition can quickly become dangerous or even deadly.

4) Use a leash

I get it, you want Fido to feel the exact same freedom that you do while barreling down the trails. But if you are on a public path, please put your dog on a short leash that you are able to control. Despite the best training and intentions in the world, a startled dog may not react the way we expect them to and may either run away when frightened or worse, lunge at another runner. Further, if something else (such as an unleashed dog) aggressively approaches your pup, you will have a greater ability to control and protect your dog. Lastly, in many places, it is the law to have your dog on a leash.

Remember: Not everyone likes dogs. I know it’s hard to believe, but it’s true. If your dog has an aggressive temperament–even if it’s a friendly “I’m so happy to see you, I’m going to jump all over you and smother you with kisses” aggressiveness–consider the types of public places you choose to run with your dog, and respect the fact that not everyone wants to come face-to-wet-nose with your pup.

5) Clean up their poop

Dogs have this wonderful ability to squat in the most inopportune places. It goes without saying that it is your responsibility to clean up after your dog. Sadly, a large majority of people don’t follow through. Other runners would rather not scrape your doggy’s doo out from the treads of their trail sneakers, so please, please, please scoop that poop. It’s the respectful thing to do. 

With adequate preparation and awareness on your part, your new four-legged running partner can experience a long and wonderful running career. For more tips on how to get your dog running, talk to your vet so the two of you can come up with a plan specifically geared toward your dog’s needs. 

I’ve lost count of the number of times a non-runner has asked me why on earth I like to run. The question is usually accompanied by laughter, disbelief, and some sort of sarcastic comment like “I only run when being chased…by a bear.”

For me, there is no one reason why I run. In fact, you could ask 20 different runners why they run, and I’m sure you would get 20 different answers: to stay (or get) healthy, to lose weight, to check off items/races/distances on proverbial bucket lists, to add medals and belt buckles to our collections, to beat personal records, for mental health, and even simply for personal satisfaction.

Yes, believe it or not, some of us run just because we actually like to run. A crazy concept, I know.

But I’d be willing to bet that almost every single one of those runners, whether they realize it or not, also runs to experience the elusive runner’s high.

As if non-runners didn’t have enough reason to think we’re all crazy, let’s add the runner’s high to the list. It is absolutely possible to experience a physical and mental “high” from running. New running clients often ask me not only what the runner’s high is, but how long until they will get the opportunity to experience it (usually asked after a particularly uncomfortable beginner training run).

In my experience, a runner’s high goes a little something like this: Running feels nearly effortless. Like I’m a mighty gazelle, or cheetah, or some sort of stealth animal that was born to run. The weight of my problems–or the entire world’s problems, for that matter–leaves my shoulders. I am happy in a way that can only be described as euphoria. Not even an untied shoelace resulting in a face plant into a puddle of mud could bring me down. I feel like I could run forever.

Other people experience a powerful sense of peace and calm. Still euphoric, but perhaps not quite as peppy as my experiences.

It all sounds great, doesn’t it? But what exactly causes this feeling of euphoria, and why doesn’t it happen with every single run?

Well, the scientific jury is still not 100 percent certain on that answer.

What is known is that during exercise, the body produces a number of different hormones and chemical secretions, such as endorphins, norepinephrine, dopamine, serotonin, and endocannabinoids. Initially, endorphins (a molecule naturally produced by the body that inhibits the sensation of pain) were thought to be responsible for this high…which is also why runner’s high is often synonymous with endorphin high.

But research shows that there might be more to it than simply an endorphin rush.

Norepinephrine, dopamine, and serotonin are all neurotransmitters that are released in higher quantities during exercise, and all of them have been shown to reduce depression. Further, our body produces its very own form of cannabinoids. Anandamide, which is found at high levels in people’s blood after running, can travel from the blood into the brain and trigger a high similar to that of tetrahydrocannabinol (THC), the chemical compound that causes a high from marijuana.

As you can see, the term “high” in runner’s high isn’t a far stretch.

But why does this happen? Again, the jury is out. One theory is that not too long ago in human history, we had to run down our food in order to survive. The euphoria, pain reduction, and “high” might have been a physiological reaction to ensure our survival (and ensure we ate that week). Other theories are that it may simply be a reaction to rising body temperature or perhaps even a part of our brain beginning to shut down as a reaction to exercise.

And of course there is the idea that often the “high” is simply a placebo effect of reaching your goals and participating in an activity that makes you feel good.

So how do you get a runner’s high? This is the million-dollar question. If I had the answer, I’d make it my life mission to get the entire world running (though I suppose that already is my mission). Like everything else in this article, there is no exact answer. But experts seem to agree that your best bet is to try to enjoy what you do. Make every aspect of your run as comfortable as possible: from clothing to gear, to ensuring you are sufficiently hydrated and fueled. Warm up properly, switch things up (try interval training, a new running trail, etc.), and avoid overtraining.

One thing I can assure you is that once you experience your first runner’s high, you will return to chase it time and time again. A good runner’s high is worth a hundred bad runs.