What Happens To Your Body When You Run 5k?
Рет қаралды 121,469
Күн бұрынWhen you run a 5k, it isn’t just a case of putting one foot in front of the other. Your body goes through lots of fascinating processes during and after your run, and Sarah and Mo are here to explain all.
↓↓ Do you regularly run 5ks? Does any of this body science surprise you? Let us know in the comments! ↓↓
Referenced studies:
pubmed.ncbi.nlm.nih.gov/10200...
www.ncbi.nlm.nih.gov/pmc/arti...
www.hopkinsmedicine.org/healt...
What's in this video:
00:00:00 - The Physiology of a 5K Run
00:00:58 - The Stance and Swing Phases of Running
00:01:56 - The Function of the Calf Muscles
00:02:56 - The Importance of Abdominal Muscles in Running
00:03:50 - The Importance of Strength and Conditioning Work for Runners
00:04:47 - Heart Rate and Energy Consumption During Running
00:05:42 - Fueling and Sweating during a Run
00:06:46 - The Benefits of Running and Runner's High
00:07:42 - The Benefits of Regular Exercise on Brain Health
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@Jimthetyreman 5 ай бұрын
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 5 ай бұрын
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 5 ай бұрын
Good work Jim!
@drbikeshorts 5 ай бұрын
That’s a lot of big words to spit out during a 5k. Well done!
@randyhawthorne4558 5 ай бұрын
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 5 ай бұрын
Congratulations on Buffalo marathon! What an amazing achievement😁
@smythfamily8321 3 ай бұрын
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!!
@nookofley8071 3 ай бұрын
OMG good job!! 🎉
@Yes2fitness2 3 ай бұрын
Great time!
@UKjaydee 3 ай бұрын
Humble brag?
@jessd4770 3 ай бұрын
If 23:49 isn’t good then I’m screwed lol
@RIFKI8872 Ай бұрын
That's actually very impressive p
@ann-mariew5436 5 ай бұрын
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 5 ай бұрын
Talking is not the problem, but personally I would hate it running with a camera.
@ppmppm7010 4 ай бұрын
Running to fast you should be able to talk on an easy run
@soulsonicfarce 5 ай бұрын
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 5 ай бұрын
Nice! 🎉 great work 👏
@undeadly1103 4 ай бұрын
week long? you sure you weren't just high 😜
@DarenC 5 ай бұрын
The muscles in my legs do most of the legwork. Got it! 😂
@Stevemulka 5 ай бұрын
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 :-)
@mohancharles3158 3 ай бұрын
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!👍🙋😇🌹🌹🌹
@YouTubeGetsWorseEveryUpdate 5 ай бұрын
It's always nice to have a new video from you guys after my Monday after work run!
@runningchannel 5 ай бұрын
Really glad you enjoy our content 😁
@fastfiddler1625 4 ай бұрын
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.
@nikolajjansdaldreijer2445 5 ай бұрын
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
@rjsouthworth5246 5 ай бұрын
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.
@nathalieasselin2251 5 ай бұрын
Always informative guys. Keep it up 👍
@denisea.9033 5 ай бұрын
Thank you!! Have never experienced that runner’s high. Greetings from Okinawa. 🌺
@TheTruthfulDozen48 3 ай бұрын
Loving this channel. Thank you very much. Very helpful.
@rachaelbullmore48 5 ай бұрын
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 5 ай бұрын
Yes, I do. I'll be fine at first, but once I'm cold, it's almost impossible to get warm again.
@paulhanson1600 5 ай бұрын
Only had this doing a marathon. But I also try not to run much in cold weather in Jan/Feb!!!
@runningchannel 5 ай бұрын
That's very common, very important to bring layers for after a race
@a12i9 3 ай бұрын
I get that from being sweaty during the run, it really cools down the whole body
@RunInHerShoes 3 ай бұрын
Yes especially sweaty after a cold weather run!
@seanwagner 5 ай бұрын
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 5 ай бұрын
The fitness level will improve, so you might enjoy it more.
@cirquedefreak7329 4 ай бұрын
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 2 ай бұрын
Honestly this helps me a lot even if running isn’t my main sport it’s still good to know these type of information
@readingrainfall 5 ай бұрын
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!
@MrMisuma 4 ай бұрын
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 Ай бұрын
let me guess, you're now doing 15k everyday for 15 days
@MrMisuma Ай бұрын
@@CustardDonut Haha! No. I’m back at doing 6K for 6 days.
@peachyllama722 2 күн бұрын
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
@PistachioGold 2 ай бұрын
So informative and cool ❤❤❤
@mickwful 5 ай бұрын
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 5 ай бұрын
A sit down with a cup after a run is ESSENTIAL!
@CatsAreTheBestPeople-mm1fo 5 ай бұрын
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 5 ай бұрын
Amazing! We LOVE a good race day 😁
@pedrammohamadipour5267 5 ай бұрын
Second comment here! Love your content
@runningchannel 5 ай бұрын
Thanks!
@rubarb1275 5 ай бұрын
Whoah! Science overload! Great stuff, but I might need to watch this back a few times! 😀
@runningchannel 5 ай бұрын
Hope you found it helpful 😁
@tobymacalister506 5 ай бұрын
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. ;)
5 ай бұрын
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.
@daniellemcniel5975 4 ай бұрын
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 🤷♀️
@gazza2933 5 ай бұрын
Personally speaking. Mine falls to pieces. Interesting videos guys. Thank you. 👍
@runningchannel 5 ай бұрын
Oh no! In what way?
@brannmacfinnchad9056 5 ай бұрын
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 5 ай бұрын
😂
@tshwaranangtshule1223 10 күн бұрын
Phew! That was some education 😅
@MonokelJohn 5 ай бұрын
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.
@moggy992 5 ай бұрын
Yayyyyy I just made the thumb 👍 a 1000 I love interesting stuff like this the science of the running anatomy
@runningchannel 5 ай бұрын
thank you!! Really glad you enjoyed it!
@lisachudasama1248 5 ай бұрын
Did you see that person skating and pulling a shopping trolley?!?
@runningchannel 5 ай бұрын
😂
@lyndsaymaria 5 ай бұрын
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 5 ай бұрын
Also, Mo's hair is MAJESTIC 😍
@runningchannel 5 ай бұрын
Congratulations that's amazing!!! 💪
@ElloEllo35 5 ай бұрын
Hi, with marathon season well upon us, can we have a ‘Best Gels’ video with opinions from all you guys? Thanks!
@runningchannel 5 ай бұрын
We can definitely look into it!
@ElloEllo35 5 ай бұрын
@@runningchannel legends 🐐
@cosminbryant1243 5 ай бұрын
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
@ulfeliasson5413 5 ай бұрын
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 :- )
@lauraclayton3842 5 ай бұрын
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.
@jomascarbalProc 4 ай бұрын
I had a runner's high last sunday when I hit 10k for the first time
@irunoffroad 5 ай бұрын
I find that once you hit your rhythm then you have found your pace
@lawrencebautista8750 5 ай бұрын
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.
@Bagellatte 5 ай бұрын
👏 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 5 ай бұрын
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.
@xxzenn01xx9 2 ай бұрын
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!
@rustybarnet 5 ай бұрын
I won’t lie. A great deal of those muscles sounded like dinosaur names to me. Gastrocnemius especially…
@runningchannel 5 ай бұрын
😂 That does make them more exciting😂
@aqasanu1992 5 ай бұрын
Hello Burgess park :)
@FatRaccoon-eh9ig 5 ай бұрын
I had my runners high just 2 days ago. I did my best and fastest 20km run yet.
@runningchannel 5 ай бұрын
Incredible! So happy for you 😁
@FatRaccoon-eh9ig 5 ай бұрын
@runningchannel thank you ahaha
@andrewmcalister3462 5 ай бұрын
Gastrocnemius? Sounds like a character out of Asterix comics.
@HS-fm9kv 5 ай бұрын
As you get older, you start to enjoy S&C and then to really like it.....
@yonatan1myers 5 ай бұрын
Is it only me or did they get the hamstrings and quads backwerds?
@nichotto 3 ай бұрын
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.
@AnthonyMcqueen1987 4 ай бұрын
Running is just good for you in general.
@bully3628 5 ай бұрын
Sarah: “Whoo, it’s windy!” Puts presenter face on. “You’ve also probably noticed…” 😅 Glad the editor kept that in.
@runningchannel 5 ай бұрын
😂
@vuyokazimzinyati6475 4 ай бұрын
I get my high in 40 minutes... Best feeling ever! 🙌
@eleanor8256 4 ай бұрын
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 😔
@paulfrost2546 5 ай бұрын
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 5 ай бұрын
If you're experiencing extreme dizziness it's definitely worth talking to a health professional. Headaches after running are often down to dehydration
@paulfrost2546 5 ай бұрын
Not extreme thankfully. Just a few seconds and fixed by a cooldown. I'll definitely try more fluids though thanks🙂
@gayleewoo Ай бұрын
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.
@gwilymeades 5 ай бұрын
Running is the best! Also, cellular energy production! What is it?
@runningchannel 5 ай бұрын
We could do a video on it if you like?
@gwilymeades 5 ай бұрын
that would be amazing ! @@runningchannel
@elipaynter Ай бұрын
Yet when I was passing my PFA
@clivewitcomb2839 5 ай бұрын
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 5 ай бұрын
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 5 ай бұрын
Oh no! Sorry to hear that Clive, really hope you're ok
@Msyeeehah 4 ай бұрын
Mo’s running in Burgess Park ❤❤❤
@gracewhite1601 4 ай бұрын
I run a 5 k race the same effort as a park run or why do them?
@SingaporeSillyCyclists 4 ай бұрын
Can you make a video "What Happens To Your Body When You Cycle 500k"?
@antjaguar9 4 ай бұрын
It's crazy how nobody mentions the soleus muscle pain or soreness after running
@robertwright88 5 ай бұрын
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!
@773ohh6 2 ай бұрын
Got a runners high after clocking in 23:56
@runningchannel 2 ай бұрын
Amazing well done!!
@lorenzoschiavone3987 5 ай бұрын
It screams HELP!!!
@runningchannel 5 ай бұрын
😂
@francolive5718 5 ай бұрын
That pesky 4th km split then the adrenaline kicks in the claw it back on the last km.
@isaactrujillo76 3 ай бұрын
It screams in protest, mostly. But sometimes I really enjoy .
@JohnDoe-xk1dv 5 ай бұрын
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 5 ай бұрын
They both have VERY good memories!
@batterypoweredadventures5807 5 ай бұрын
When you talk about fuel you say carbs and fats but on screen is labelled carbs and protein
@listrahtes 19 күн бұрын
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.
@wlycdgrTheEverydayWorld 5 ай бұрын
I know what happens to MY body when I run: pain
@wlycdgrTheEverydayWorld 5 ай бұрын
jk but not really but jk I love running the problem is I can't stop
@runningchannel 5 ай бұрын
😂😂
@minorthreatrecordings1041 5 ай бұрын
Legs muscles do most of the leg work 😂
@eddycurrant1380 5 ай бұрын
neuro Genesis brought spock back from the dead , so imagine what it could do you (and me)
@D_Silver_Runner 5 ай бұрын
Where’s mo running?
@runningchannel 5 ай бұрын
Around London 😁
@D_Silver_Runner 5 ай бұрын
@@runningchannel where in London please?
@ScrappyCoCo0 5 ай бұрын
I expected at least a blood test with a title like this...
@runningchannel 5 ай бұрын
Is that something you would like to see?
@zzz22214 3 ай бұрын
Don't run holding your mobile phone like that. You could cause injuries to yourself because you aren't fully and correctly balanced ..
@sebastiantorrisi80 5 ай бұрын
Hi Sarah, I am 28, and I am running from 2 years. I do 1500 meters in 6:15, and my weight Is 70 kg and I am 167 cm tall. My dream Is to run 1500 meters in the Olimpics, in 4 years. I run in the sports field, 3 times a week, on monday I do 8 rounds + 6 rounds, so 3200 m + 2400 m = 5600 meters. On Tuesday, I do 2 km fartlek and 2 x 400 m, 2 x 300 m, and 7 x 200 m + 5 x 400 m + 400 m, Total: 5200 m. On Friday, I do cardio, so 8 rounds+ 7 rounds, Total: 6000 meters. In your opinion, are enaugh 4 years to go to the Olimpics? Thank you Sarah! 😘🩵
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