What Happens To Your Body When You Run 5k?

[@Jimthetyreman]

Yesterday, Sunday 4th of Feb, I did a 2 hour long run, I use time NOT distance when training. I had a 98% of zone 2!!! I LOVED every minute of it!!

[@soulsonicfarce]

This is almost exactly my experience from my long (25k) on the same day. I aimed to stay within my zone 2 heart rate as far as possible (92%), keeping a steady pace for 2 and a half hours. All goals achieved and loved every minute 😁

[@gazza2933]

Good work Jim!

[@drmayanksinha]

My zone 2 is walking 😭 No matter how slow i run my HR shoots up to 150

[@daeondreponder7496]

Then walk a marthon ​@@drmayanksinha

[@freelounge6001]

@@drmayanksinha Just run-walk-run-walk then, that's what has helped me get my heart rate down more consistently. When you hit 150bpm, walk until your heart rate settles back down into the zone 2 range, then run again until it hits 150. You'll see your heart rate ramp-up time start to stretch out longer and longer after a few sessions of this, so you'll be running more and more in zone 2 and low zone 3. Of course you'll want to mix this up with runs where you just sustain in a higher zone as long as you can, as that will deliver benefits as well.

[@drbikeshorts]

That’s a lot of big words to spit out during a 5k. Well done!

[@mohancharles3158]

I am a senior confirmed regular runner. I achieve runners high almost after every run which is about 5k or more.After a normal run for me when I got home I greet my wife" Hello Mrs Fernando! How are you doing!" to show and share my joyfullness with her with love.Greetings from Colombo Sri Lanka with love for all the people of good will!👍🙋😇🌹🌹🌹

[@randyhawthorne4558]

My best runners high happened last year at Buffalo marathon. I had a good hydration/nutrition plan which was doing great.... until mile 18 and then the struggle bus was in full effect. I wasn't sure if my goal of sub 5hrs was going to happen, but then it happened "runners high" (about mile 24) all the pain went away, and I was able to push through the finish. I am also not ashamed to say as I crossed the finish line at 4hr 45 min. I was overcome with emotion and couldn't help but cry..... Best day ever and thanks in part to all of you and the great content you put out on the channel.

[@runningchannel]

Congratulations on Buffalo marathon! What an amazing achievement😁

[@soulsonicfarce]

I got a mad week-long runners high after my first official half marathon, beating my 2 hour goal by 6 minutes and my PB in training by 8 minutes. The sense of achievement and well being it gave me was like nothing else I’ve experienced. I was 48 and I’d never been a runner until 8 months before the race

[@TischTosh]

Nice! 🎉 great work 👏

[@undeadly1103]

week long? you sure you weren't just high 😜

[@peachyllama722]

I did my first ever 5k last weekend. Ive been very sedentary, so im not sure about a runners high, however i did note that my constant anxiety has lifted and ive been more productive generally. Looking forward to running again this weekend

[@smythfamily8321]

Today I did my 3rd 5k ever and got a 23:49! I know it isn’t the best but I’m proud. New time: 21:44!! Newest time: 18:42! Anything is possible Keep improving! New time: 17:16

[@nookofley8071]

OMG good job!! 🎉

[@Yes2fitness2]

Great time!

[@UKjaydee]

Humble brag?

[@jessd4770]

If 23:49 isn’t good then I’m screwed lol

[@RIFKI8872]

That's actually very impressive p

[@ann-mariew5436]

1:42 incredible how both Sarah and Mo are calmly doing a 5km whilst delivering all this information 🤯 I could barely repeat my phone number when running 5km 😂

[@jimmybondy9450]

Talking is not the problem, but personally I would hate it running with a camera.

[@ppmppm7010]

Running to fast you should be able to talk on an easy run

[@AlanBragg-bn7wx]

Yes I have asthma so there is no way I could talk and run!

[@BorregoJoseLuis]

😂😅

[@harrymcdonough]

I just finished 5k for the first time and the dopamine rush is insane

[@Stevemulka]

My Sunday long run got delayed and as a result I finished the second half of the run as the sun was setting. I crested the hill to be greeted by a lovely warm yellow glow, this together with the amazing countryside and (insert whatever you said it was that causes the high) made me feel amazing in fact very emotional. I was ‘whoop, whooping’ all the way home :-)

[@fastfiddler1625]

My biggest runner's high was my first half marathon. I had my earbuds, music, and audio books ready to go. I didn't use them once. I was so caught up with omg I'm going this! As well as keeping tabs on my body and focusing so I could run as fast as I could without burning out. I was worried I'd get bored running for 2 hours 5 minutes. I did not get bored.

[@rjsouthworth5246]

The runner's high I best remember is when I was running my first half marathon (virtually as it was during lockdown). I was about halfway through and I just felt like I could keep going forever - Phil Collins's "Take Me Home" was playing on my headphones so I always associate that song with the feeling now.

[@MrMisuma]

Not long I ago, I tested myself and ran 5K every day for 5 days. I was proud. Proud and curious enough to do 6K every day for 6 days. And I was even more proud. And I thought that was enough. But I just ran 7K every day for 7 days! I’m actually less proud of the physical side of it, but more proud of the willpower I found in myself 😊

[@CustardDonut]

let me guess, you're now doing 15k everyday for 15 days

[@MrMisuma]

@@CustardDonut Haha! No. I’m back at doing 6K for 6 days.

[@flaviuskern225]

Ran 6.3 miles yesterday, my heart rate during my first 3 was 150’s; continuing same pace, my heart rate dropped to 120’s during my last 3 miles…didn’t consciously change anything, but I do notice my breathing becomes effortless.

[@nikolajjansdaldreijer2445]

FIRST! Oh that felt great. This has been a dream of mine for the last 72 years! I would like to thank my parents who have always believed in me

[@GoonGucci]

I just started running 5ks I usually finish at 50 minutes , but I just started running not much of a runner. I also weigh 200 pounds and I’m 6’3 I can’t even imagine running anything under 25 minutes 🤯

[@rachaelbullmore48]

Does anyone else get the post-run chills? I usually feel absolutely frozen to the core about an hour or two after a run - whether 5km or 15km or anywhere in between. The longer my run the longer it takes to get rid of the chills. I usually have to have a piping hot bath/shower, drink coffee and dive under a duvet to warm up again. You can almost set your clock to it if I have attended parkrun

[@theghostofpcs2391]

Yes, I do. I'll be fine at first, but once I'm cold, it's almost impossible to get warm again.

[@paulhanson1600]

Only had this doing a marathon. But I also try not to run much in cold weather in Jan/Feb!!!

[@runningchannel]

That's very common, very important to bring layers for after a race

[@a12i9]

I get that from being sweaty during the run, it really cools down the whole body

[@RunInHerShoes]

Yes especially sweaty after a cold weather run!

[@ernestmendez9447]

My first runners high happened some months later when I first started running. It was like a tense focus, things looked so clear, like if my body and mind were working together. I notice picking up my speed and maintaining it more than usual and there was like a cool tingling feeling through in my body. I've been running for 6 years now.

[@wagnerbynature]

I've always disliked running, but something clicked the past week and I feel the desire to start running. I've been going on morning walks for the last week and am starting to lightly run/jog for a few meters, longer each day. Slow start, but I look forward to the future. Thank you Sarah, and running channel crew! you are all great!

[@jimmybondy9450]

The fitness level will improve, so you might enjoy it more.

[@cirquedefreak7329]

Same here. Started going to the gym weekdays and walking on the weekends and as someone who hates running, something in me clicked to start running but I didn’t start till 3 days ago and Mile is superrr slow but I’ve been able to go longer than I anticipate each time

[@Valentine_VEVO]

Honestly this helps me a lot even if running isn’t my main sport it’s still good to know these type of information

[@DarenC]

The muscles in my legs do most of the legwork. Got it! 😂

[@YouTubeGetsWorseEveryUpdate]

It's always nice to have a new video from you guys after my Monday after work run!

[@runningchannel]

Really glad you enjoy our content 😁

[@denisea.9033]

Thank you!! Have never experienced that runner’s high. Greetings from Okinawa. 🌺

[@IyalooTwapewaN]

I had a great 10KM Run last month, and this was informative and helpful

[@CatsAreTheBestPeople-mm1fo]

Felt pretty bloody fantastic at the end of a 10km trail race through a beautiful, hilly forest. Not sure if that was a runner's high or just the positive vibes of the day, but I'll take it. 🤷‍♀️👍

[@runningchannel]

Amazing! We LOVE a good race day 😁

Last Thursday evening I set out to do a 8km progression run. During the second half when I stepped up the speed a bit I suddenly felt great. Nose-breathing, good form, good pace, controlled heart-rate.

[@MonokelJohn]

I noticed I felt unusually happy after an intense 5k. I also had a really nice feeling in my whole body. But I've been doing only slow runs for 5 months since then, to build my aerobic base, so I haven't explored it further. I imagine I'll feel it stronger if I run hard for 40-45 minutes.

[@lyndsaymaria]

Got a massive PB in my 10k race today - knocked 7 minutes off my previous PB! I'm a new runner, only started 4 months ago. This is so interesting, as I am sore in places I didn't know could be sore from running 😅😅

[@lyndsaymaria]

Also, Mo's hair is MAJESTIC 😍

[@runningchannel]

Congratulations that's amazing!!! 💪

[@DevonGLee]

This video explains alot. I am running 5ks 2 times per week now for the past 2 and a half months now and do it in 28m 52secs at present. Working on cutting down the time. But it is very addictive and you feel amazing after

[@gjorgigjorgiev6008]

I'm 27 ..Been running since the age of 7 ...The best sport definitely!!!

[@mickwful]

After most runs, sit down have a brew. That was easy look forward to the next one. Except a Marathon after the first few hours have worn off I felt lost and down. I think this is because it had absorbed so much of my thoughts and life that I now had to find a new purpose.

[@runningchannel]

A sit down with a cup after a run is ESSENTIAL!

[@nessness4893]

Coffee make you age faster

[@brannmacfinnchad9056]

Only once have I gotten a runner's high. Doing a 10km run commute through a blizzard. 60-70mph winds and around 15*F. Exhilarating. Probably not doing it again.

[@runningchannel]

😂

[@whatever4650]

My current 5k time is 38 minutes…I feel like a slob compared to everyone here LOL

[@seraphim7512]

Who cares about everyone here! You can run a 5k! Speed will increase over time!

[@dmoney8017]

Comparison is the thief of joy

[@fakeahjussi]

@@dmoney8017couldn’t agree more

[@Z3rwas1408]

Keep going. Started myself 4 weeks ago, improvement happens fast 🫡

[@BorregoJoseLuis]

I was at 41 minutes, and now my fastest time is 34 minutes.

[@ulfeliasson5413]

I once ran 185km one week, during the last day, a marathon, I felt the Runner's High thing for 2 hours. OMG, what a rush. It was sort of, well, I should perhaps not write it. X-rated feeling. Never had it since and never ran 185km again. Did 11k today though, almost there :- )

[@Bagellatte]

👏 I ran about 4x per week clocking 30km mileage weekly and I will run till my knees can’t take no more. It’s the best destressing cardio workout

[@cannuckchick7522]

The good news is that runners don’t have a higher rate of knee replacement because we tend to not carry the excess weight that so stresses knees as we age.

[@gazza2933]

Personally speaking. Mine falls to pieces. Interesting videos guys. Thank you. 👍

[@runningchannel]

Oh no! In what way?

[@cosminbryant1243]

I pretty much do a lot on the treadmill when I do really good my 10 k time is about 45 to 43:26 minutes usually

[@jomascarbProc]

I had a runner's high last sunday when I hit 10k for the first time

[@xxzenn01xx9]

Ive been training 4 times a week to make 1.5 miles in under 13minutes. I started at about 18:35 or so, and now im down to 15:15 as of the other day. Its slow going but still fantastic progress for me! Dont think ive hit a runners high? But maybe someday!

[@irunoffroad]

I find that once you hit your rhythm then you have found your pace

[@nathalieasselin2251]

Always informative guys. Keep it up 👍

[@matheusnyirenda8486]

I run sometimes But today I decided to run 5km and I did it in 40minutes , tomorrow I will do it in 34minutes till it drops down to 24, and then start 10km

[@TheTruthfulDozen48]

Loving this channel. Thank you very much. Very helpful.

[@telosdeutschland]

Greate message and video you have here! 👍I researched what happens inside your body when running slowly too. It's an interesting subject to say the least!

[@lawrencebautista8750]

I get runners high only one mile and I don’t want to jog longer because of injuries and stroke (2003) and save a lot of (right) shoes from getting destroyed after two weeks lol. Used to jog 4 miles a day 2013-2016.

[@lisachudasama1248]

Did you see that person skating and pulling a shopping trolley?!?

[@runningchannel]

😂

[@rebeccacruse9163]

Yeah you guys rock I can't talk much when i am running it is my new hobby now I need it!!! I love it!!! My runner's high I reach like 30 min after my run!!! I run a 5k alot!!! You guys are great!! Thank you for this video!!! I run alone most times my friends alot of them can't run like me but it's just as well I can't talk after awhile!!! yeah and i did notice on a 50 degree day like today I was sweating!!! after i run I look like i took a shower!!! yuck!!! my hands,arms legs,feet,eyes, knees all over i sweat!!!

[@AnthonyMcqueen1987]

Running is just good for you in general.

[@corindashockley991]

Just did my 1st 5k. Loved it!

[@runningchannel]

Amazing! Such a great achievement

[@lauraclayton3842]

I don’t know if this is the runners high but I am around the thirty minute mark when I start to feel good I start feeling hey I could go further and feel I have a better rhythm.

[@stviz87]

Maybe this is not a runner high but I just started running in a treadmill recently, it's too hot outside, and could only do short intervals of 2 minutes, 1 minute and a half and one minute and lots if walking between. Once i was done i felt something like euphoria and the world was snapped into focus like 4k and I felt great for the rest of the day and felt like i could breathe better, not sure it was runners high but i felt great

[@bully3628]

Sarah: “Whoo, it’s windy!” Puts presenter face on. “You’ve also probably noticed…” 😅 Glad the editor kept that in.

[@runningchannel]

😂

[@tobymacalister506]

Nice video guys. When I go for it on a 5k, my heart rate doesn't peak above 159 and although I feel like I'm at a limit, I'm not particularly out of breath. What's holding me back from going faster? Trying to get a sub 20 before Sarah, once I'm back from injury recovery. ;)

[@rubarb1275]

Whoah! Science overload! Great stuff, but I might need to watch this back a few times! 😀

[@runningchannel]

Hope you found it helpful 😁

[@SoSo11]

I do 🏃‍♂️ 5k in 28mins ... I want to hit 20 mins but i think that requires way more dedication then i m willing to put ... So just run for the thrill of it, and forget about scores

[@daniellemcniel5975]

Is there a video somewhere or could you do one on foot placement? Im a bit of a heelstriker, and this make my knees ache, but im struggling to get that sort of lightweight feeling 🤷‍♀️

[@yonatan1myers]

Is it only me or did they get the hamstrings and quads backwerds?

[@karlaisasegi3030]

Very intresting video, loved it!

[@runningchannel]

Glad you for it useful!

[@PistachioGold]

So informative and cool ❤❤❤

[@FatRaccoon-eh9ig]

I had my runners high just 2 days ago. I did my best and fastest 20km run yet.

[@runningchannel]

Incredible! So happy for you 😁

[@FatRaccoon-eh9ig]

@runningchannel thank you ahaha

[@HS-fm9kv]

As you get older, you start to enjoy S&C and then to really like it.....

[@pedrammohamadipour5267]

Second comment here! Love your content

[@runningchannel]

Thanks!

[@nichotto]

I’ve never ever had a runner’s high and I seem to remember reading somewhere that it’s basically a myth, or rather, psychosomatic. Basically folks get chuffed they’ve done something rather than that something having actually had an effect on the mind/body.

[@jennyo8835]

No mate. You’re chuffed.

[@nichotto]

@@jennyo8835 I wished I was :)

[@sailee5208]

Is there an optimal position for your arms when you’re running?

[@robertwright88]

5kms are too short, fast and painful for highs! But I get them on my longer runs - maybe an hour into a 2 hour run for example or in the middle of the night on my 24 hour ultras! Sunrise during an ultra is also a ‘wow’ moment!

[@tshwaranangtshule1223]

Phew! That was some education 😅

[@ElloEllo35]

Hi, with marathon season well upon us, can we have a ‘Best Gels’ video with opinions from all you guys? Thanks!

[@runningchannel]

We can definitely look into it!

[@ElloEllo35]

@@runningchannel legends 🐐

[@rustybarnet]

I won’t lie. A great deal of those muscles sounded like dinosaur names to me. Gastrocnemius especially…

[@runningchannel]

😂 That does make them more exciting😂

[@andrewmcalister3462]

Gastrocnemius? Sounds like a character out of Asterix comics.

[@vuyokazimzinyati6475]

I get my high in 40 minutes... Best feeling ever! 🙌

[@moggy992]

Yayyyyy I just made the thumb 👍 a 1000 I love interesting stuff like this the science of the running anatomy

[@runningchannel]

thank you!! Really glad you enjoyed it!

[@antjaguar9]

It's crazy how nobody mentions the soleus muscle pain or soreness after running

[@Msyeeehah]

Mo’s running in Burgess Park ❤❤❤

[@babarw2006]

I keep pulling my left hamstring despite stretching in the beginning and at the end. I also have had a torn meniscus in the left knee that I am trying to recover from without surgery. I don't have that much problem with my heart as much as with other body parts such as the hamstring, knee, and the back spasms. Max I can go these days is a 5k in about 45-50 min slow around 140bpm. I do 2-3 days strenth training at the local gym and 2-3 days 20-30 min swim and 1-2 days bike or eliptical. I am male, 49, 6'2", 186lbs. How do i improve so I can improve and make my runs injury-free? Thanks.

[@ExoticalT369]

🥰…I run three days a week on the treadmill.

[@runningchannel]

Do you prefer running on a treadmill to running on the road?

[@ExoticalT369]

@@runningchannel Hi there. :) So, I’ve experimented with both and I DEFINITELY prefer the treadmill, because I’m a girl and I feel safer running indoors (plus, I don’t have to worry about weather issues running indoors). ♥️

[@Paydro92]

Avoid shin splits!!

[@SingaporeSillyCyclists]

Can you make a video "What Happens To Your Body When You Cycle 500k"?

[@elipaynter]

Yet when I was passing my PFA

[@akosinubitah]

what's the brand of your shoes?

[@aqasanu1992]

Hello Burgess park :)

[@paulfrost2546]

When i stop at the end of run i get a big rush to my head (Best way of describing it) and can feel dizzy. Stops after a few seconds or not at all if i carry on walking immediately as a cool down . Whats that all about?

[@runningchannel]

If you're experiencing extreme dizziness it's definitely worth talking to a health professional. Headaches after running are often down to dehydration

[@paulfrost2546]

Not extreme thankfully. Just a few seconds and fixed by a cooldown. I'll definitely try more fluids though thanks🙂

[@gayleewoo]

Very late reply but...when you're running all your blood is getting pumped hard around your body, if you come to a sudden stop then the blood is still pumping hard and that's why you feel dizzy. Walking after gives your body time to bring your heart rate down and the blood stops pumping so hard, that's why you feel better when you walk, and why the cool down is so important.

[@clivewitcomb2839]

Really hard to distinguish between my runner's high and the sugar rush from the post-run cake... (sadly, just foundout I'm pre-diabetic, so I guess we'll find out now there's no cake :sob:) x

[@dresden_slowjog]

Or start exploring the wonderful world of sugar replacements like erythryte etc. Not only sugarfree so also good for your teeth, this one has zero calories (unlike xylite which has got some kcals)

[@runningchannel]

Oh no! Sorry to hear that Clive, really hope you're ok

[@eleanor8256]

I cannot talk at all while running at any speed, the advice is always ‘run slower’ but I can only talk if I’m running at the same speed as walking. I’m 23, don’t have asthma or anything, I’ve always been active from athletics (sprinting), dance and softball but I just cannot talk while running - can anyone provide any help please? I’ve completed couch to 5k to try and build up the ability but it hasn’t worked 😔

[@Akash-xb7cd]

You can't run 5k Or u can't talk while running 5k ?

[@johnquinlan9289]

I can stil compete but i feel shit i am old

[@batterypoweredadventures5807]

When you talk about fuel you say carbs and fats but on screen is labelled carbs and protein

[@isaactrujillo76]

It screams in protest, mostly. But sometimes I really enjoy .

[@gwilymeades]

Running is the best! Also, cellular energy production! What is it?

[@runningchannel]

We could do a video on it if you like?

[@gwilymeades]

that would be amazing ! @@runningchannel

[@773ohh6]

Got a runners high after clocking in 23:56

[@runningchannel]

Amazing well done!!

[@BobbyRunout_EverydayWorld]

I know what happens to MY body when I run: pain

[@BobbyRunout_EverydayWorld]

jk but not really but jk I love running the problem is I can't stop

[@runningchannel]

😂😂

[@listrahtes]

Dont like his running form. Too much vertical movement and excentric bend in the knee during initial contact. He looses a lot of energy like that and strains his joints unnecessary. A lack of drilling the mechanics of landing and how the glutes and hamstrings pull us through. Also his upper body despite being very muscular has a lack of lower body tension while running. A focus on b skip could help among other things. Its not a big thing as he doesnt advertise this video as running form but for a 5k tempo I wouldnt show this form on a video. . Also there is not the one "runners high" Endorphins have not been disproven: With amateurs its often when they reach the abiltity to run without funcional overload which can take quite some time even on slow runs for all body systems. They then think that the body is drugging them as they feel so good but its just a well working machine. Parts of runners high is mental strenght, endorphins, endocanabinoids, defocused attention (very important to it) and for people always thinking about it attention bias.

[@mihirtari3674]

Watched

[@hemantbhandari9488]

How do they run so fast for a 5k 😭

[@gracewhite1601]

I run a 5 k race the same effort as a park run or why do them?

[@francolive5718]

That pesky 4th km split then the adrenaline kicks in the claw it back on the last km.

[@lorenzoschiavone3987]

It screams HELP!!!

[@runningchannel]

😂

[@D_Silver_Runner]

Where’s mo running?

[@runningchannel]

Around London 😁

[@D_Silver_Runner]

@@runningchannel where in London please?

[@JohnDoe-xk1dv]

I'm figuring they must have had someone feeding their dialogue in an ear piece, or reading off a script by the camera person. Else, this was excellent memory and editing at times, for non-physiology specialists!

[@runningchannel]

They both have VERY good memories!

[@minorthreatrecordings1041]

Legs muscles do most of the leg work 😂

[@eddycurrant1380]

neuro Genesis brought spock back from the dead , so imagine what it could do you (and me)

[@ScrappyCoCo0]

I expected at least a blood test with a title like this...

[@runningchannel]

Is that something you would like to see?