You’ve heard of the runner’s high, but have you considered running and being, well, actually high?
As the legalization of cannabis spreads, more people are exploring its potential benefits beyond recreation, including its use in fitness routines. Combining cannabis with exercise (1) is a niche but growing trend. As a long-time enthusiast of both these worlds, I found the premise intriguing. The airy, flow state of a cannabis high plus the endorphin release of a good run—this could give a whole new meaning to “the runner’s high.” The more I dug in, the more I wanted to understand and see for myself. So I called up a few experts, rolled up a few joints, and hit the roads to find out what science, advocates, and real-life experience can tell us about working out on weed.
The Science Behind Cannabis and Exercise
The cannabis plant contains various compounds, including cannabinoids such as THC (tetrahydrocannabinol) and CBD (cannabidiol). THC is the psychoactive component that renders the “high” sensation, while CBD is non-psychoactive and often used for therapeutic effects. You can smoke it, vape it, eat it, and more for both recreational purposes (smoking a joint before a run to enhance my workout) as well as medical (rub on an infused balm after a run to heal my sore muscles).
Cannabis, specifically THC, interacts with the body through the endocannabinoid system (ECS) (2). The ECS is a network of receptors, enzymes, and compounds called endogenous cannabinoids (endocannabinoids) that regulate various physiological processes. THC binds to these receptors, found in the brain and central nervous system as well as the peripheral organs and immune cells. This binding affects the release of neurotransmitters that influence mood, pain perception, inflammation, appetite, stress response, and other bodily functions. This interaction is central to understanding how cannabis might affect exercise.
Does Working Out High Make Workouts Better?
Combining cannabis use with a fitness routine may impact performance and recovery in several ways—some helpful, some less so.
The good
Pain relief and recovery
Cannabis is known for its anti-inflammatory properties and can act as an analgesic, antispasmodic, and pain reducer (3). This could allow for longer or more intense workouts. It also makes cannabis an appealing alternative to traditional pain relievers like ibuprofen, which can have long-term gastrointestinal effects.
Can make exercise more fun
Though an exact mechanism is unknown, it’s thought that being under the influence of cannabis often makes working out—an activity many view as boring at best or miserable at worst—a more pleasurable experience. In a recent study out of UC Boulder, athletes who used cannabis before or after exercise noted it reduced pain and enhanced the overall experience (4).
Runner’s high enhancement
Research from Wayne State University suggests that endocannabinoids, which are elevated during exercise, play a significant role in the “runner’s high.” Study participants reported greater feelings of enjoyment and tranquility while running after using cannabis. So “the runner is high” might actually enhance “the runner’s high.” (5)
The bad
Impaired coordination and reaction time
THC can impair coordination and reaction time and can dampen fine motor skills (6). So it might not be best to smoke if your workout requires quick precision.
Cardiovascular effects
Cannabis can elevate heart rate and blood pressure, which can be problematic during intense physical activities, especially for individuals with pre-existing heart conditions (7).
Before I attempted to experience these effects for myself, I reached out to some of the people who have been at the forefront of the growing canna-athletics movement. I wanted to know what to expect, but also some best practices and tips that would help ensure I had the best experience possible.
Start small
Thai Richards has incorporated cannabis into his fitness routine for the better part of 15 years, with the stated mission of dismantling stereotypes around weed and athletes. In 2015, Richards started Rage & Release, a platform that combines fitness, cannabis, and mental health through community-focused programs like weekly group runs, strength workouts, yoga sessions, and other wellness experiences. Richards firmly believes in the performance-enhancing power of the herb and tells me if I use it properly, I’ll be able to demand more from my body.
Richards says cannabis keeps him level-headed, engaged, and motivated throughout his workouts. Most importantly for me, he says it keeps the repetitive things interesting.
“Running can be boring sometimes,” he says. “A gummy or joint will fix that.” It’s hard to argue either of those sentiments. Richards advises me to start with small doses and find the method that best suits my routine.
My next conversation was with Lucian “Saint” Campodonico, a yoga instructor, trainer, and the CEO and founder of Weed & Wellness, a collective promoting health, wellness, and cannabis education.
Mind the terpene profile
Our bodies are designed for cannabis, he tells me as he dives into an explanation of the endocannabinoid system, CB1 and CB2 receptors, terpenes (the “steering wheel” of cannabis), and more. The key for me will be to understand the intention behind my consumption. I’ll reach for a slightly different dosage and terpene profile depending on whether I’m using cannabis in my pre-workout routine, for recovery, or for sleep.
Consider edibles instead of smoked cannabis
Lastly, I check in with Nick Karwoski, a former U.S. National Triathlon Team member who started incorporating cannabis into his endurance workouts following the 2016 Rio Olympics Trials. “Cannabis allowed me to be more engaged with how my body and muscles were feeling and how that corresponded with my times,” he shares. After that, he tried cannabis for strength workouts and found he could respond better to muscle soreness, do more reps, and give greater effort than he could before.
Karwoski prefers edibles, noting that the delayed onset allows him time to focus, start the workout, and then get motivated to finish. He’ll take 5-10mg roughly 30 minutes before a cardio session so he can get dressed, prep, and warm up before feeling anything. A runner at heart, he says cannabis enhances the experience of throwing on some tunes and taking in the scenes on an easy run and feeling the THC effects kick in after five or 10 minutes. Like Richards, Karwoski notes how cannabis adds variety to “boring” workouts, especially when you’re doing them alone.
Finally, it was time to go out and find my runner’s high. First up, a good old-fashioned joint before an easy run. On the advice of the experts, I sought out a strain with a terpene profile promising an energetic high with focus. I smoked about half a joint and felt the effects within a couple of minutes. I started my run almost immediately and quickly determined that next time I’d want to give myself a little bit more time between smoking and running, or at least smoke during a walking warmup.
This would be easier on my lungs and let my heart rate settle a bit after the initial spike. Still, I have to admit the run was glorious. At first, I was floating, almost as if watching myself run from the outside. As the minutes went on, I felt a strong sense of presence take hold. I honed in on how my body was feeling, feeling the strength and grace of each step. And I soaked in my environment, feeling the breeze on my face as I glided around cars and corners with ease. Is that big hippie energy? Maybe, but it’s the truth, and what would have otherwise been regular degular, boring miles were, as I was promised, much more fun.
Smoking before a HIIT session
Next up, a high high-intensity interval workout. This time, I made sure to give myself more time between smoking and starting my session, a progressive ladder workout on the track. The feeling of presence and recognition of my body was there again. So was the focus and motivation I was promised. The workout was challenging, but rather than sag with my hands on my knees between reps, I found myself bouncing to the music in my headphones and breathing deeply to ready myself for the next one. I was in tune with my steps and able to nail my paces even as they got faster. By the time I got to the last 200-meter rep, I was pumped to make it my fastest one of the night and finished standing tall, applauding myself.
Eating edibles before a long run
Lastly, I had to try a long run on edibles. I went with the Karwoski method of ingesting them about 30 minutes before the start of my run. Long enough to get ready and get going as normal, and almost forget I had even taken them. Almost. After a solid chunk of early easy miles, I felt the effects begin to wash over me. By the time I was an hour in, I was floating on an all-out runner’s high. Sore muscles and boredom didn’t drag me down like so often happens on solo long runs. Instead, I let the euphoria carry me along as the miles ticked by. I ran to the beat of my music and even found myself clapping and singing along at times. I’m sure I looked ridiculous to passers-by, but I was far too high to care. I finished my run with a smile and life in my legs that belied the fact that I had been running for nearly two hours.
The Bottom Line
My experience opened my eyes to the potential benefits of a weed-infused workout routine, but it was just that—my experience. The research will continue to evolve, and, I suspect, so will the movement. I’d bet you’ll be able to find a community like Weed & Wellness or Rage & Release in your neighborhood sooner than later. If you’re going to give it a try, follow the pros’ advice: be intentional, and start slow. Give some real thought to what’s going to work best for your specific needs and fitness goals.
Steve Schiff is a writer, editor, journalist, and branded content creator based in Jersey City, NJ. His work has appeared on Men’s Health, Women’s Health, Runner’s World, Bicycling, Esquire, Popular Mechanics, Fatherly, InsideHook, and other sites.
