Riding on the runner's high

Ever get "runner's high?"

That feeling where you feel like your body is numb to any soreness or pain you may be feeling on those last miles? Or that euphoric feeling that all is well in the world (I mean, who cares if there's that looming deadline?).

Alone to your thoughts (photo courtesy of Alias0591)

Whether you just ran a massively long distance, hiked up a tall hill, or have been biking a long stretch, long endurance exercise has a way of producing this great boost of energy that many categorize as "runner's high." It doesn't happen all the time, but when it does, you feel on top of the world. I call it "second wind" or "autopilot," because my runner's high entails either feeling a speed of energy or just going through the motions.

It turns out there's an actual scientific reason why you're feeling so good during your runner's high - your body is releasing lots of feel-good hormones that are triggering pleasure centers in your brain. Specifically, chemical compounds called endocannibinoids (eCBs) are released in your brain, which act to relieve inhibition of the hormone dopamine. In doing so, more dopamine can be released to have an effect on different brain regions, giving you that fuzzy, happy-go-lucky, not-a-care-in-the-world feeling!

Endurance exercise stimulates release of eCBs that eventually lead to release of happy-go-lucky dopamine

But human aren't the only ones who run for leisure - some other animals do long distance running as well (known as cursorial animals). In a study conducted in 2011, researchers found that other animals that do endurance activities (dogs, horses, etc.), also have the same physiological after-effects. In this study, blood levels compared eCB from treadmill runners versus treadmill walkers within three groups (people, dogs, and ferrets). Researchers found that while dogs and humans both had increased levels of eCB in their blood, the non cursorial ferret (animals that do not do long distance running) did not have eCB release.

This study shows the physiological rewards that humans and other animals have when they engage in endurance exercise and points to why certain animals are willing to do more high risk, injury-prone exercise (running) over the safer, less injury-prone exercise (walking). There's just something so addicting about getting out there and going on a run. The day may have been long, your legs might be too tired to hold your body up, and the sun might just be a little too bright for your liking, but nothing can beat the chance to hit that rush. You just hit the pavement running, leaving everything behind.


References:

Raichlen DA, Foster AD, Gerdeman GL, Seillier A and Giuffrida A. Wired to run: exercise-induces endocannabinoid signaling in humans and cursorial mammals with implications for the 'runner's high'. 2011. Journal of Experimental Biology.

Vegan gluten free energy bars for half-marathon training

It's October, meaning it's pumpkin season AND my half marathon training commences! It's something I've had on my to-do list so I finally signed up for Surf City in February! I've been mulling over signing up for a race, but finally bit the bullet and signed up. Most people train for 2-3 months, but being the slow-bro runner I am, I'm going to ease it into it. Needless to say, there may be a few more posts related to food/health/running/half-marathon training from now until February. But I promise that February will be dedicated to indulgence!

What's also great about October? Enjoying beautiful runs at dawn.

Beautiful view of my mornings - if it gets any darker, I'm going to have to wear a headlight

Nothing beats having the chance to start a run in the dark and end with the sun just peeking out. I like to run either in the dark or early day just because there's so little people around. It's like you have the whole world to yourself, get to have your thoughts to yourself, and just reflect. Much of my reflecting is thinking about what I'm going to eat after the run, but it's still deep thoughts!

My morning runs have been great, but I keep forgetting to prep my tummy and then halfway through I'm low on energy. While there are many options to choose from (gels, dried fruit, nuts, or bars), I've found eating a little peanut butter ball to be helpful prior to a run. But for those days where I'm aiming for long runs, or for packing something along the run, little energy bars go a long way.

Enter these little lovelies...

These energy bars are inspired from some energy bars I saw on Runner's World and are super easy to prepare. They combine my love for almonds, coconuts, dates, and most of all, simplicity. You don't need to bake these guys - just throw everything into a blender, spread out onto a baking sheet, and freeze. Simple, right?

Ingredients:
- 1 medium ripe banana
- 3/4 cup of chopped toasted almonds
- 1 cup of dates soaked
- 1/2 cup raisins
- 1/2 cup of shredded coconut
- 1/2 cup of oats
- 6 tbsp of coconut oil

Protocol:
1. Soak dates to get them softened
2. Throw all ingredients (except coconut oil) and blend using a food processor - you want everything to be chopped into very small pieces
3. Top off with coconut oil that will bind all the ingredients together
4. Spread mixture across baking sheet lined with parchment paper
5. Place in freezer for a couple of hours until firm
6. Cut into designated sizes (squares for energy bar size, small balls for popping into your mouth, whatever you like) and place in fridge until ready to eat

I was a bit skeptical about experimenting with the banana, but these dates are soft, not-to-sweet, and pretty healthy. Needless to say, I'm not too worried about having much left by the end of the week - MOH has been "testing" these babies out throughout the day as well.

Hope everyone is having a great Fall season - for people who live where there are seasons, I'm incredibly jealous. Weather here in Southern California is incredibly beautiful, but I miss the leaves changing colors.

Until next time, happy eating all!