Does cannabis make you a better runner? Here’s what the science says

If you’re a runner who uses cannabis, you may wonder how the plant’s effects can impact your fitness and performance.

According to research, cannabis may offer some benefits to athletes, including runners. That said, it’s important to carefully consider your dosing, cannabis strain, and personal health needs when adding cannabis to your running routine.

The research on running while high

In 2003, researchers first reported that moderate-intensity exercise, like running, activates the body’s endocannabinoid system, which regulates mood, energy, and other functions.

This activation may cause the “runner’s high” that some athletes report and be linked to exercise motivation over time.

Certain cannabinoids in cannabis, such as tetrahydrocannabinol (THC) and cannabidiol (CBD), also work on your body’s endocannabinoid system to help regulate:

• Pain
• Inflammation
• Focus and motivation

Despite working on the same system, there are no studies on how cannabis affects running specifically. And most data on how cannabis affects exercise in general comes from self-reported surveys.

One review of research found that athletes often use cannabis products to help relieve pain that interferes with physical activity. The authors suggested that CBD, a nonintoxicating cannabinoid, may be particularly helpful for pain and athletic recovery, but evidence is still very limited.

Additionally, athletes may find that cannabis helps them focus on training and feel more enjoyment during exercise, according to a self-reported survey. In another survey, over half of participants said cannabis helped them with exercise-related motivation.

Cannabis use may also have some drawbacks for running. Some athletes report side effects, such as lightheadedness, a racing heartbeat, or paranoia, which can interfere with physical activity. Smoking cannabis may also irritate the airways, which can negatively impact aerobic activities like running.

Cannabis has also not been proven to improve exercise performance in terms of physical strength or stamina.

Benefits for running

Cannabis may benefit runners in the following ways:

• Increased focus and motivation
• Improved mood
• Lower pain and inflammation in the body

Benefits for recovery after runs

Post-workout recovery refers to the period after exercise when your body repairs itself. Recovery after running may be related to:

• Sore or stiff muscles and joints
• Inflammation
• Tiredness
• Mild weakness

In a survey, over 77% of participants said cannabis helped with recovery from exercise.

According to studies, certain cannabis compounds offer anti-inflammatory effects, which could help runners manage post-workout inflammation.

Is it safe?

In general, cannabis is not considered dangerous. But it may cause some side effects, such as:

• Dry mouth
• Lightheadedness
• Fast heartbeat
• Drowsiness
• Anxiety or paranoia
• Confusion
• Physical impairment

Products containing high amounts of THC are more likely to cause these side effects. Consuming low doses of THC, such as 3 to 5 milligrams (mg), may help minimize these risks.

Tips for using cannabis for running

If you want to use cannabis before going for a run, consider these tips:

• Time your dose: Strategically time your cannabis dose for your run or recovery. If you’re using an inhaled product, try consuming it 15 minutes before. If you’re using a tincture, try 30 minutes before. If you’re taking an edible, try 90 minutes before.
• Choose your strain wisely: Some cannabis strains may be more suitable for running than others depending on their cannabinoids and terpenes. Terpenes are additional compounds that might offer some health benefits. Beta-caryophyllene and limonene, for example, may help with pain relief and energy.
• Start low and go slow: Start out with a low dose of THC, like 3 to 5 mg, to see how it makes you feel. Increase your dose gradually, as needed, until you achieve the desired results.
• Hydrate: It’s important to stay hydrated before, during, and after a run. Dry mouth is a common side effect of cannabis, and staying hydrated can help you limit this effect if you’re running while high.
• Pause if you experience certain side effects: If you experience lightheadedness, anxiety, impairment, or a fast heartbeat after using cannabis, wait for these side effects to pass before going for a run.

The bottom line: Cannabis may offer some benefits to runners

Cannabis may help runners by increasing focus, motivation, and mood. It can also help with pain before, during, and after exercise.

That said, it’s important to start with a low dose to minimize the risk of side effects. And if you have a heart condition, speak with your doctor before combining cannabis with any physical activity.

For personalized guidance on using cannabis for running, schedule an appointment with a Leafwell telepharmacist.

Resources

• Cannabis and athletic performance. https://link.springer.com/article/10.1007/s40279-021-01505-x
• Cannabis: Exercise performance and sport. A systematic review. https://pubmed.ncbi.nlm.nih.gov/28392338/
• Exercise activates the endocannabinoid system. https://journals.lww.com/neuroreport/abstract/2003/12020/exercise_activates_the_endocannabinoid_system.15.aspx
• How and why adults use cannabis during physical activity. https://jcannabisresearch.biomedcentral.com/articles/10.1186/s42238-022-00134-z
• The effects of cannabinoids on pro- and anti-inflammatory cytokines: A systematic review of in vivo studies. https://www.liebertpub.com/doi/10.1089/can.2020.0105
• The health effects of cannabis and cannabinoids. https://nap.nationalacademies.org/read/24625/chapter/1
• The new runner’s high? Examining relationships between cannabis use and exercise behavior in states with legalized cannabis. https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2019.00099/full

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