My run spot.

It is so common these days to hear about how exercise can improve your mood because of the release of endorphins. But, does anyone really stop to wonder - what the heck’s an endorphine? And how the heck does it work?! Read on, my friend.

Definition: any of a group of hormones secreted within the brain and nervous system and having a number of physiological functions. They are peptides which activate the body’s opiate receptors, causing an analgesic effect. - Oxford Dictionary

In real people language, an endorphin is a chemical that is released into your bloodstream (in various conditions) that creates a feeling of happiness in your brain. Endorphins are released into the bloodstream during long/continuous and moderate to vigorous physical activity (when you are out of breath). In order to ensure that you enjoy the benefits of endorphins, research says you should exercise at 70% Vo2Max for at least 15 minutes. 

A rush of endorphins is commonly referred to as the Runner’s High in the running community. This phenomenon is well known in runners and is usually explained as a feeling of euphoria following a long/intense run. Because of endorphin’s euphoric properties, they tend to alleviate pain and the athlete’s level of perceived exertion - which can sometimes lead to them pushing past their previous running times and limits. i.e. A runner exercising at 90% Vo2Max sans endorphins will perceive to hurt/suffer more than one with a release of endorphins.

For a rush of endorphins, try this:

5 minute warm up

3 minutes running at high intensity - should be out of breath approx. 50 seconds in

3 minutes rest - easy jog

repeat 5 times

10 minute cool down

Ice baths. Some of us have done them. Some of us are still skeptical of whether or not the 10-15 minutes of freezing it worth it.

The verdict: They work. Here’s why.

Cryotherapy (application of cold) is a widely known practice amongst runners – particularly following intense exercise. Most muscle damage after intense/long bouts of activity are caused because of compromised circulation – which means there is less oxygen getting to the muscles. Immersion into cold/icy water will cause a vasoconstriction of the arterioles and venules (small arteries and vessels) in the area. By doing so, it slows down the metabolic rate of the muscles and helps prevent any further damage caused by this and in turn decreases recovery time. The cold also helps reduce further swelling and decreases the amount of waste products (which act as irritants to your muscles) created post exercise.

To recap, Ice baths are good because they help decrease recovery time and decrease waste product created by metabolism, which in turn decreases “soreness” the next few days.

Tips to make your ice bath more comfortable:

• Drink warm tea
• Wear warm clothing – I usually wear a hoodie and a long sleeve shirt before getting in.
• No need to stay in any longer than 12-15 minutes.

Remember: The first 3 minutes are the worst. If you can get through these, you are golden! Enjoy!