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Achieving the Runner’s High
A Path to Mental Clarity
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The runner's high—a sanctuary for mental well-being, a realm where thoughts flow freely. But what exactly is it, and how do we find it?
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Firstly, the runner's high is unique to each individual. It transcends pace, company, and time of day. It's about discovering what works best for you, where you find your stride, your rhythm and ultimately your moment of clarity.
What is a Runner’s High?
It's a state of pure joy, where running becomes the sole focus of existence. It's about being present in the moment, experiencing a euphoria that blocks out everything else. It's running in its purest form—a symphony of motion and consciousness.
What causes a Runner’s High?
There are two secret ingredients needed to create a runner’s high – endorphins and endocannabinoids. Runners have credited these naturally-produced chemicals as the source of a runner’s high for decades, though it was only confirmed by research back in 2008.
How to achieve a Runner’s High?
For me, it's about running stress-free, at a comfortable pace, on a well-rested body. Interestingly the research tells us to be in zone 3, but it is unique for everyone. The intensity allows my mind to undergo a remarkable automatic organisation process, akin to tidying up a cluttered desk of thoughts.
Related: Don't Fear Running
It's a profoundly transformative experience, where I almost forget I'm running, and a smile spreads across my face from ear to ear.
3 Factors of a Runner’s High
#1 – Find the right intensity
First up, you need to find the right tempo for your run. Aim to run at a high – but not too high – intensity. Around 80% of your maximum heart rate is optimal.
#2 – Go for longer runs
At the absolute minimum you’ll need to run for 30 minutes, though leading research suggests the sweet spot for hitting a runner’s high is between 1 and 2 hours.
#3 – Get enough sleep
Getting 8 hours of sleep is optimal for endocannabinoid production.
Final thoughts
The runner's high isn't something you can summon at will. It's a gift—a fleeting moment of bliss that you wish you could share with others. When it graces you, embrace it fully, and endeavour to seek it out in your own unique way.
The runner's high isn't just about physical exertion; it's a journey inward – a quest for mental clarity.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
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Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
The runner's high—a sanctuary for mental well-being, a realm where thoughts flow freely. But what exactly is it, and how do we find it?
Firstly, the runner's high is unique to each individual. It transcends pace, company, and time of day. It's about discovering what works best for you, where you find your stride, your rhythm and ultimately your moment of clarity.
What is a Runner’s High?
It's a state of pure joy, where running becomes the sole focus of existence. It's about being present in the moment, experiencing a euphoria that blocks out everything else. It's running in its purest form—a symphony of motion and consciousness.
What causes a Runner’s High?
There are two secret ingredients needed to create a runner’s high – endorphins and endocannabinoids. Runners have credited these naturally-produced chemicals as the source of a runner’s high for decades, though it was only confirmed by research back in 2008.
How to achieve a Runner’s High?
For me, it's about running stress-free, at a comfortable pace, on a well-rested body. Interestingly the research tells us to be in zone 3, but it is unique for everyone. The intensity allows my mind to undergo a remarkable automatic organisation process, akin to tidying up a cluttered desk of thoughts.
Related: Don't Fear Running
It's a profoundly transformative experience, where I almost forget I'm running, and a smile spreads across my face from ear to ear.
3 Factors of a Runner’s High
#1 – Find the right intensity
First up, you need to find the right tempo for your run. Aim to run at a high – but not too high – intensity. Around 80% of your maximum heart rate is optimal.
#2 – Go for longer runs
At the absolute minimum you’ll need to run for 30 minutes, though leading research suggests the sweet spot for hitting a runner’s high is between 1 and 2 hours.
#3 – Get enough sleep
Getting 8 hours of sleep is optimal for endocannabinoid production.
Final thoughts
The runner's high isn't something you can summon at will. It's a gift—a fleeting moment of bliss that you wish you could share with others. When it graces you, embrace it fully, and endeavour to seek it out in your own unique way.
The runner's high isn't just about physical exertion; it's a journey inward – a quest for mental clarity.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
The runner's high—a sanctuary for mental well-being, a realm where thoughts flow freely. But what exactly is it, and how do we find it?
Firstly, the runner's high is unique to each individual. It transcends pace, company, and time of day. It's about discovering what works best for you, where you find your stride, your rhythm and ultimately your moment of clarity.
What is a Runner’s High?
It's a state of pure joy, where running becomes the sole focus of existence. It's about being present in the moment, experiencing a euphoria that blocks out everything else. It's running in its purest form—a symphony of motion and consciousness.
What causes a Runner’s High?
There are two secret ingredients needed to create a runner’s high – endorphins and endocannabinoids. Runners have credited these naturally-produced chemicals as the source of a runner’s high for decades, though it was only confirmed by research back in 2008.
How to achieve a Runner’s High?
For me, it's about running stress-free, at a comfortable pace, on a well-rested body. Interestingly the research tells us to be in zone 3, but it is unique for everyone. The intensity allows my mind to undergo a remarkable automatic organisation process, akin to tidying up a cluttered desk of thoughts.
Related: Don't Fear Running
It's a profoundly transformative experience, where I almost forget I'm running, and a smile spreads across my face from ear to ear.
3 Factors of a Runner’s High
#1 – Find the right intensity
First up, you need to find the right tempo for your run. Aim to run at a high – but not too high – intensity. Around 80% of your maximum heart rate is optimal.
#2 – Go for longer runs
At the absolute minimum you’ll need to run for 30 minutes, though leading research suggests the sweet spot for hitting a runner’s high is between 1 and 2 hours.
#3 – Get enough sleep
Getting 8 hours of sleep is optimal for endocannabinoid production.
Final thoughts
The runner's high isn't something you can summon at will. It's a gift—a fleeting moment of bliss that you wish you could share with others. When it graces you, embrace it fully, and endeavour to seek it out in your own unique way.
The runner's high isn't just about physical exertion; it's a journey inward – a quest for mental clarity.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
The runner's high—a sanctuary for mental well-being, a realm where thoughts flow freely. But what exactly is it, and how do we find it?
Firstly, the runner's high is unique to each individual. It transcends pace, company, and time of day. It's about discovering what works best for you, where you find your stride, your rhythm and ultimately your moment of clarity.
What is a Runner’s High?
It's a state of pure joy, where running becomes the sole focus of existence. It's about being present in the moment, experiencing a euphoria that blocks out everything else. It's running in its purest form—a symphony of motion and consciousness.
What causes a Runner’s High?
There are two secret ingredients needed to create a runner’s high – endorphins and endocannabinoids. Runners have credited these naturally-produced chemicals as the source of a runner’s high for decades, though it was only confirmed by research back in 2008.
How to achieve a Runner’s High?
For me, it's about running stress-free, at a comfortable pace, on a well-rested body. Interestingly the research tells us to be in zone 3, but it is unique for everyone. The intensity allows my mind to undergo a remarkable automatic organisation process, akin to tidying up a cluttered desk of thoughts.
Related: Don't Fear Running
It's a profoundly transformative experience, where I almost forget I'm running, and a smile spreads across my face from ear to ear.
3 Factors of a Runner’s High
#1 – Find the right intensity
First up, you need to find the right tempo for your run. Aim to run at a high – but not too high – intensity. Around 80% of your maximum heart rate is optimal.
#2 – Go for longer runs
At the absolute minimum you’ll need to run for 30 minutes, though leading research suggests the sweet spot for hitting a runner’s high is between 1 and 2 hours.
#3 – Get enough sleep
Getting 8 hours of sleep is optimal for endocannabinoid production.
Final thoughts
The runner's high isn't something you can summon at will. It's a gift—a fleeting moment of bliss that you wish you could share with others. When it graces you, embrace it fully, and endeavour to seek it out in your own unique way.
The runner's high isn't just about physical exertion; it's a journey inward – a quest for mental clarity.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
The runner's high—a sanctuary for mental well-being, a realm where thoughts flow freely. But what exactly is it, and how do we find it?
Firstly, the runner's high is unique to each individual. It transcends pace, company, and time of day. It's about discovering what works best for you, where you find your stride, your rhythm and ultimately your moment of clarity.
What is a Runner’s High?
It's a state of pure joy, where running becomes the sole focus of existence. It's about being present in the moment, experiencing a euphoria that blocks out everything else. It's running in its purest form—a symphony of motion and consciousness.
What causes a Runner’s High?
There are two secret ingredients needed to create a runner’s high – endorphins and endocannabinoids. Runners have credited these naturally-produced chemicals as the source of a runner’s high for decades, though it was only confirmed by research back in 2008.
How to achieve a Runner’s High?
For me, it's about running stress-free, at a comfortable pace, on a well-rested body. Interestingly the research tells us to be in zone 3, but it is unique for everyone. The intensity allows my mind to undergo a remarkable automatic organisation process, akin to tidying up a cluttered desk of thoughts.
Related: Don't Fear Running
It's a profoundly transformative experience, where I almost forget I'm running, and a smile spreads across my face from ear to ear.
3 Factors of a Runner’s High
#1 – Find the right intensity
First up, you need to find the right tempo for your run. Aim to run at a high – but not too high – intensity. Around 80% of your maximum heart rate is optimal.
#2 – Go for longer runs
At the absolute minimum you’ll need to run for 30 minutes, though leading research suggests the sweet spot for hitting a runner’s high is between 1 and 2 hours.
#3 – Get enough sleep
Getting 8 hours of sleep is optimal for endocannabinoid production.
Final thoughts
The runner's high isn't something you can summon at will. It's a gift—a fleeting moment of bliss that you wish you could share with others. When it graces you, embrace it fully, and endeavour to seek it out in your own unique way.
The runner's high isn't just about physical exertion; it's a journey inward – a quest for mental clarity.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
One-Hour Workout: Revving Your Swim Engine
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