Research shows that endorphins do not pass the blood-brain barrier. “Indeed, many distance runners feel merely drained or even nauseated at the end of a long race, not blissful,” says Linden.Īnd though endorphins help prevent muscles from feeling pain, it is unlikely that endorphins in the blood contribute to a euphoric feeling, or any mood change at all. Surveys have revealed runner’s high to be rather rare, however, with a majority of athletes never experiencing it. Popular culture identifies these as the chemicals behind “runner’s high,” a short-lasting, deeply euphoric state following intense exercise. When you start out on your run, your body goes through a transition: Your breathing may become heavy, and you might notice your pulse quicken as the heart pumps harder to move oxygenated blood to your muscles and brain.Īs you hit your stride, your body releases hormones called endorphins. 'When I run this event next year, I want to improve my time by 20 minutes’ is a good time-related goal.What Happens to Your Body - and Brain - During a Run Make your goal time-related because you can then create a deadline to work towards. However, a goal of improving your half marathon run time by minutes is likely to be more realistic. Setting a target of improving your half marathon time by an hour this year is an extremely difficult target. Have some common sense when setting goals. Running in your local half marathon would be an achievable goal, while a top 20 finish in that race may not. Don't set something that your not going to be able to achieve because that will be demoralising. Your running goals must be able to achievable. Don't guess when you've reached your goal, but monitor your improvement with a stopwatch, GPS unit or equivalent.Ī = Achievable. You need to be able to prove that your running target has been reached. Make your running goals precise, so rather than saying you want to run further, why not say you want to able to complete a 3km run inside 20 minutes by the end of the month. The acronym 'SMART' is the best way of remembering the criteria for choosing running goals.
Whether you're setting out to be able to run a set distance or are planning on entering your first race, as you progress through your goals, you will find that your motivation and enjoyment increase. Your running goals can be ambitious or otherwise, but they should remain personal to you and relevant to your own training targets. Having a running goal, however big or small, can help you to keep focused and motivated. Choosing goals, particularly when you are starting out, may seem daunting, but our top tips should help you decide what targets you should aim for.
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