RUnners will inform you that they pull things out of their gears. Think: Stronger legs, healthier heart, less stress. But probably the most legendary advantages of running is the elusive “runner high.” Characterized by a sense of bliss or euphoria and reduced pain, it may possibly occur during or after any intense exercise that raises your heart rate for an prolonged time period.
“It’s often described as feeling high, which might be accompanied by a rush of positive emotions and a way of well-being,” she says. Karissa Bollingercertified exercise physiologist, ultramarathon runner and owner Golden Wellness Teacher. There is little question that there may be a special intensity of this euphoria, depending on how and for a way long you exercise, your emotional state, and your individual physiology.
But here’s the thing: For a lot of us, walking with a hot girl is more of our jam than that high impact activity like running. So we’ve to ask, are you able to get a runner high with walking workouts?
First, what makes a runner feel euphoric?
Bollinger says the precise reason behind the runner’s euphoria from a physiological standpoint is somewhat unclear. “But it’s regarded as related to the discharge of endorphins,” she says. “During exercise, the body releases endorphins that help reduce discomfort and pain and promote a positive mood. Endorphins may induce a way of well-being and an increased sense of rest.”
However, endorphins is probably not the one contributing factor. According to Bollinger, “research has shown that other chemicals and hormones similar to dopamine, serotonin and anandamide might also play a job in contributing to how a runner feels.”
Is walking enough to trigger the identical response?
Although runner high is frequently attributed to running — hence the name of the term — it’s possible to get a “runner high” from any aerobic exercise that increases your heart rate and respiratory, like cycling, swimming, and, yes, walking.
However, to get a runner high through walking (or another style of activity), Bollinger says the intensity needs to be high enough and the walk needs to be long enough.
“Typically, your heart rate ought to be elevated to about 60 to 85 percent of your maximum heart rate for no less than 20 to half-hour,” says Bollinger. (To calculate your maximum heart rate, subtract your age from 220, he says. “For example, for those who’re 30, your maximum heart rate shall be around 190 beats per minute.”)
Tips to get a runner high while walking
Since walking tends to be less intense, you will need to get creative to get your heart rate up. Think: increase speed, increase resistance (going uphill or adding weights) or a mix of each. Here are Bollinger’s suggestions.
Wear a heart rate monitor
Bollinger recommends wearing a heart rate monitor to provide help to gauge the intensity of your walking workouts. (There are many sorts available, including chest straps, smartwatches, and earbuds.) “By monitoring your heart rate, you’ll be able to ensure that you stay inside your goal zone and optimize your training to succeed in an endorphin-releasing state,” he says.
Turn on the hills
Walk on an incline treadmill or find routes with long inclines to extend the intensity of your walks.
Increase the speed
Walking at a faster pace may also help increase your heart rate and improve cardiovascular fitness. Bollinger suggests incorporating 30-second to 1-minute bursts of brisk walking into your walking sessions.
“Alternating periods of fast walking and slow walking can increase calorie burn, engage more muscles and improve cardiovascular fitness and increase heart rate,” says Bollinger. “Try intervals of mountaineering or jogging for more of a challenge.”
Pack in kilos
One approach to increase resistance is to wear a weighted vest or ankle or wrist weights, similar to Bala bracelets, or carry dumbbells or a backpack.
Bala Bracelets – $55.00
Add ankle or wrist weights in style with this convenient option from Bala. These bracelets can be found in 1, 2 and 1/2 pound options.
Include body weight exercises
Adding lunges, squats, or calf raises during breaks in walking may also help strengthen your leg muscles. In addition, engaging more of the massive leg muscles would require more physical work, resulting in an increased heart rate.
Change the terrain
Bollinger says walking on sand, rocky trails, or other uneven terrain could make your cardio more intense while difficult your balance and interesting your lower body and core muscles more.
Be patient
Consistent training will improve your fitness level, so you could find it easier to take care of the intensity and duration of your walking workouts to experience the “walker high.”
That said, this effect might be elusive even for a lot of runners. Bollinger says it is vital to keep in mind that whether or not you get euphoric from walking workouts, increasing your heart rate through cardio exercises like walking has many advantages for physical and mental health: “Our body has a wealth of naturally occurring chemicals. that promote a positive mood, and harnessing these advantages through exercise is usually a truly empowering and rewarding experience.”
