Smoking hemp before training – the impact on athletic performance and training satisfaction

Smoking hemp before training affects perceived exertion more than actual performance parameters. A study from the University of Colorado published in 'Sports Medicine' in 2024, involving 42 runners, showed an increase in euphoria and pleasure by 15-30% after consuming cannabis before a 30-minute run, but also significantly greater perceived exertion in the THC group. Meanwhile, a systematic review in 'Frontiers in Physiology' (2018) and the position of the World Anti-Doping Agency (WADA, 2023) confirm the lack of ergogenic effect of THC and CBD. In this guide, we discuss how cannabinoids change the perception of effort, what happens to the cardiovascular system during exercise under the influence of THC, why 'runner's euphoria' is an endocannabinoid effect rather than an endorphin effect, and what current anti-doping regulations say.

What you will find in this guide. The current state of research on the impact of smoking hemp flower before training on aerobic, anaerobic, and strength performance. The mechanism by which THC alters heart rate, blood pressure, coordination, and time perception during exertion. Data on "runner's euphoria" and the role of anandamide. A profile of individuals for whom cannabis before training may be counterproductive or even dangerous. A comparison of CBD and THC in the context of recovery. WADA anti-doping rules and Polish legal realities. Practical tips on how to use cannabinoids more safely during the pre-training period. how cannabinoids affect the human body is /jak-cbd-i-inne-kannabinoidy-konopne-dzialaja-na-organizm-czlowieka/

What exactly happens in the body after smoking hemp flower before training?

After smoking hemp before training, THC binds to CB1 receptors in the brain, heart muscle, and muscle tissue within 2-5 minutes, causing tachycardia, peripheral vasodilation, and a change in the perception of effort. A study published in 'Medicine and Science in Sports and Exercise' (2020) found that THC concentration in the blood peaks within 3-10 minutes after inhalation and maintains clinical effects for 2-4 hours.

Inhaling smoke or vapor is the fastest way to administer cannabinoids. The bioavailability of THC through the lungs is 10-35%, depending on the depth of inhalation and smoking technique. The pharmacokinetics are predictable: the peak effect coincides with the start of a typical training session.

In practice, this means that an athlete who smokes a joint 15 minutes before a run enters training with the full pharmacological effect of THC. The cardiovascular, nervous, and muscular systems operate under the influence of a psychoactive substance that is not neutral to effort.

Pharmacokinetics of THC and CBD after inhalation

THC after inhalation passes through the alveolar membrane and reaches the heart within seconds, then to the brain. The peak concentration in plasma depends on the dose, THC content in the flower, and the method of smoking. For a typical joint with 15-20% THC content, concentrations exceed 100 ng/ml in capillary blood (PMC, 2021).

CBD after inhalation has a similar kinetic profile but does not cause tachycardia or psychoactive effects. It binds weakly to the CB1 receptor, resulting in minimal impact on perception and heart rate. However, CBD modulates serotonin receptors 5-HT1A and vanilloid TRPV1, which may explain its anxiolytic effect before a race.

How do cannabis change the perception of effort?

CB1 receptors are abundantly represented in the prefrontal cortex, limbic system, and cerebellum. Activation of these areas by THC affects pain assessment, motivation, mood, and the sense of time passing. Participants in the CU Boulder study (2024) reported more intense euphoria after THC, but at the same time higher RPE (rated perceived exertion) at the same treadmill speed.

In other words, running subjectively becomes more enjoyable, but physiologically 'heavier'. This is a key distinction between mood effects and ergogenic effects. Training with a joint yields poorer measurement results but better emotional feedback.

Citation capsule. A study from the University of Colorado published in 'Sports Medicine' (2024) involving 42 runners showed that a 30-minute run after inhaling hemp with dominant THC increases perceived exertion by 0.8 points on the Borg scale compared to running without cannabinoids, with unchanged treadmill speed. The group with CBD reported increased pleasure without a difference in RPE, suggesting a better mood profile without additional perceptual burden.

Does hemp flower improve physical performance or just mood before training?

Current scientific evidence does not support the ergogenic effects of THC or CBD. A systematic review published in 'Sports Medicine' (2018), involving 15 experimental studies with 317 participants, found no significant improvement in VO2max, peak power, and time to exhaustion after cannabinoid administration compared to placebo. In most trials, a slight deterioration in performance parameters was observed.

The thesis 'marijuana as doping' is not supported by sports literature. Athletes who use hemp before training do so for non-ergogenic reasons: relaxation, pleasure, reduction of pre-competition anxiety, management of muscle pain, or compensation for the boredom of long, monotonous exertion.

Aerobic performance and cardio-respiratory parameters

In studies on a stationary bike, THC does not significantly change VO2max but reduces time to exhaustion by 5-15% depending on the dose. The reason is an increase in resting and exertional heart rate, which increases the myocardial oxygen demand with unchanged supply. The athlete reaches the anaerobic threshold faster (Frontiers in Physiology, 2018).

Additionally, smoke contains carbon monoxide, which binds hemoglobin 200 times more strongly than oxygen. After intense smoking (3-5 joints), carboxyhemoglobin can reach 3-5%, reducing functional oxygen transport capacity. For endurance athletes, this effect is clearly counterproductive.

Maximum strength and explosive power

Research on the impact of THC on maximum strength in weightlifting yields ambiguous results. A review in 'Journal of Cannabis Research' (2022) based on 8 studies involving 184 strength athletes indicates no significant changes in 1RM after a moderate dose of THC. However, a deterioration in neuromuscular coordination was observed in tasks requiring precision.

Explosive power in sprints and jumps may experience slight deterioration, which is associated with slowed reaction time. For speed and technical disciplines, THC seems to hinder performance rather than assist it.

Endurance in long-distance and ultra

In the case of ultramarathons and mountain runs, the profile may look different. Runners report that a small dose of THC helps endure monotony, muscle pain, and the psychological strain of long effort. A survey study from CU Boulder (2019) on a sample of 605 active cannabis users showed that 81% report a subjective improvement in long effort tolerance.

Editorial observations in the Polish ultra-running community indicate that the use of cannabis over distances greater than 50 km mainly occurs for pain relief and psychological purposes. However, users emphasize that this is a risky strategy due to coordination in mountainous terrain and anti-doping regulations in licensed competitions.

Citation capsule. A systematic review published in 'Sports Medicine' (2018), involving 15 experimental studies and 317 participants, found no ergogenic effect of THC and CBD on VO2max, peak power, and time to exhaustion. In some trials, a 5-15% deterioration in time to exhaustion was observed, mainly due to THC-induced tachycardia and increased metabolic load.

What is the cardiovascular risk during exercise under the influence of THC?

THC increases resting heart rate by 20-50% and raises systolic blood pressure by 10-15 mmHg within the first 30 minutes after inhalation. Combined with physical exertion, the total response may lead to maximum heart rates being reached at lower intensities than usual, and in individuals with hidden coronary disease, to myocardial ischemia. The scientific statement from the American Heart Association published in 'Circulation' (2020) classifies THC as a substance that increases the risk of acute cardiovascular events during exertion.

The combination of cannabis with training is a specific pharmacological context. Physical exertion itself activates the sympathetic system, increases cardiac output, and the myocardial oxygen demand. Overlaying THC-induced tachycardia creates an additive, non-linear effect.

For a healthy person aged 20-30, this marginally increases risk but does not eliminate training potential. For a person over 40, with hypertension, overweight, or undiagnosed coronary disease, the combination becomes significantly risky.

THC-induced tachycardia and training zones

In planning endurance training, heart rate zones are a key tool. Zone 2 (60-70% HR max) is used to build an aerobic base. Under the influence of THC, resting heart rate may increase from 60 to 80-90 beats per minute, shifting the entire effort profile upward. What is subjectively a light run becomes burdensomely reminiscent of threshold training.

The effect is twofold. In the acute phase, 15-90 minutes after inhalation, tachycardia predominates. In the later phase, after 90-180 minutes, orthostatic hypotension may occur. Both hemodynamic profiles are unfavorable for training.

Risk of ischemia and arrhythmia

In predisposed individuals, the combination of exertion and THC increases the risk of angina, arrhythmias, and in extreme cases, acute coronary syndrome. A review published in 'Journal of the American Heart Association' (2024) reports an increased incidence of atrial fibrillation among cannabis users during exertion (JAHA, 2024).

Another issue is coronary vasospasm, potentially triggered by THC in individuals with endothelial dysfunction. For patients with diagnosed coronary disease, combining smoked cannabis with physical exertion is a clear contraindication.

Pulmonary burden from smoke

Smoking hemp flower delivers tar and carbon monoxide to the lungs in concentrations comparable to tobacco smoking. A study from CHEST (2020) found that chronic marijuana smoking is associated with chronic bronchitis, increased airway resistance, and subjective exercise-induced dyspnea. For endurance athletes, this worsens the respiratory pool.

Vaporization reduces exposure to carbon monoxide by about 90% compared to smoking (NAS, 2017). However, it does not eliminate the psychoactive effects of THC.

Citation capsule. The scientific statement from the American Heart Association published in 'Circulation' (2020) indicates that THC increases resting heart rate by 20-50% and raises systolic blood pressure by 10-15 mmHg, increasing the myocardial oxygen demand. In the context of physical exertion, this effect combines with the endogenous sympathetic response, creating a risk of ischemia in individuals with coronary disease or hidden cardiomyopathy.

Why is 'runner's euphoria' an endocannabinoid effect rather than an endorphin effect?

'Runner's euphoria', or runner's high, results from the activation of the endocannabinoid system, mainly anandamide and 2-arachidonoylglycerol (2-AG), rather than endorphins. An experiment published in 'Proceedings of the National Academy of Sciences' (PNAS, 2015) on mice with blocked CB1 receptors showed a disappearance of the euphoric effect after running, despite maintained levels of endorphins. Endorphins do not cross the blood-brain barrier in amounts sufficient to induce a mood effect during running.

The endorphin myth has been present in sports culture since the 1980s and is based on measurements of their concentration in plasma after running. The problem is that endorphins are large peptide molecules that poorly cross the blood-brain barrier. Elevated plasma concentration does not mean elevated concentration in the central nervous system.

Anandamide ('the molecule of joy') is a small, lipophilic molecule that freely diffuses into the brain. Its increase during exertion lasting over 30 minutes is well documented and correlates with subjective reports of euphoria.

The role of anandamide and 2-AG during exertion

Anandamide is produced 'on demand' in postsynaptic neurons and binds to the CB1 receptor. Its synthesis increases during prolonged exertion of moderate intensity (70-85% HR max). A classic study in 'Neuroreport' (2003) showed a twofold increase in anandamide in the blood of runners after 50 minutes of running.

The second endocannabinoid, 2-AG, acts briefly and is responsible for local modulation of synaptic signaling. Both compounds interact with the same receptors as THC, which explains the partial similarity of the effects of smoked cannabis to runner's high, without the need for running.

Why cannabis can „precede” the runner's high

Since THC and endocannabinoids act on the same CB1 receptor, there is a hypothesis that exogenous cannabinoids may replace or enhance the runner's high. In practice, it is more likely that smoking before running pre-saturates the CB1 receptors, dampening the subtle response to the body's own endocannabinoids.

For this reason, long-term, regular use of cannabis may paradoxically weaken the body's natural ability to generate a runner's high. This phenomenon is similar to the downregulation of opioid receptors with chronic morphine administration.

For individuals who train not for results but for mood, a natural run lasting over 30 minutes likely provides a stronger and more lasting euphoric effect than a joint. Additionally, it does not carry cardiovascular or legal costs. For those who struggle to endure the effort itself, cannabis may serve as a bridge to the first positive associations with training, but it should not remain a long-term solution.

Citation capsule. An experiment published in „Proceedings of the National Academy of Sciences” (PNAS, 2015) showed that mice with blocked CB1 receptors lose the anxiolytic effect of running, despite maintained levels of endorphins in the blood. The authors state that the runner's high is primarily mediated by the endocannabinoid system, anandamide, and 2-AG, rather than by endorphins, which do not cross the blood-brain barrier.

Who might be more harmed than helped by smoking flower before training?

Smoking hemp flower before training is clearly unfavorable for individuals with cardiovascular diseases, anxiety disorders, athletes in technical and speed disciplines, pregnant women, and individuals under 25 with a developing nervous system. The position of the National Academies of Sciences (2017) and Health Canada (2019) consistently identifies five risk groups for whom the use of cannabis in the context of sports should be discouraged.

The risk group is not theoretical. Each has a documented pathophysiological or behavioral mechanism through which smoking cannabis before training may worsen session outcomes or threaten health. Below, we break them down into practical categories.

Individuals with cardiovascular diseases

Hypertension, coronary artery disease, cardiomyopathy, arrhythmias, and post-myocardial infarction status are absolute or relative contraindications. A meta-analysis published in „Heart” (BMJ, 2025) involving 432 million person-years showed a 29% increase in the risk of acute coronary syndrome and a 20% increase in the risk of stroke among cannabis users. In the context of exertion, this risk increases.

Individuals with undiagnosed coronary disease, typically men over 40 with overweight and a sedentary lifestyle, are particularly at risk. The first intense training session with a joint may become a cardiological episode.

Individuals with anxiety disorders and panic

THC has a biphasic effect on anxiety. In small doses, it can have a calming effect, while in larger doses, it can induce panic attacks, depersonalization, and derealization. In individuals with anxiety disorders, this threshold is lower. Training under the influence of THC can turn into a panic attack instead of a runner's high.

CBD has the opposite profile, typically acting anxiolytically, as shown in numerous randomized studies. For individuals with pre-training anxiety, CBD oil (orally, without smoke) may be a more rational option than smoked flower with THC.

Athletes in technical and speed disciplines

Climbing, skiing, combat sports, tennis, sprinting, throwing, and jumping require precision of movement, eye-hand coordination, quick situational assessment, and reaction time. THC worsens all these parameters. A study published in „Journal of Cannabis Research” (2021) showed a 20-40% increase in reaction time among individuals after THC compared to placebo.

For these disciplines, smoking before training is not only pointless but even dangerous. A fall while climbing, a collision on the ski slope, an injury during sparring—all these risks increase under the influence of psychoactive cannabinoids.

Pregnant women, individuals under 25

During pregnancy, cannabis may affect fetal brain development, hence the consensus of gynecological societies discourages its use. In individuals under 25, the brain is still developing, and exposure to THC is associated with the risk of permanent changes in the prefrontal cortex (NAS, 2017).

A young athlete who uses cannabis before training risks not only worse sports results but also long-term changes in cognitive functioning. This is a group for which the benefits are hypothetical, while the risks are real.

Individuals on medications that interact with THC and CBD

Beta-blockers, calcium antagonists, anticoagulants, antiepileptics, and antidepressants interact with cannabinoids through cytochrome P450 (mainly CYP3A4 and CYP2C9). Combining with training increases the risk of unpredictable hemodynamic reactions. Any athlete on chronic pharmacotherapy should consult the use of cannabis with their attending physician.

red eyes after cannabis and other symptoms are /czerwone-oczy-po-konopiach/

Citation capsule. The National Academies of Sciences, Engineering, and Medicine in the report „The Health Effects of Cannabis and Cannabinoids” (2017) identifies five main risk groups for whom cannabis use should be discouraged: individuals with heart diseases, mental disorders, pregnant women, individuals under 25 years of age, and patients on medications that interact with cannabinoids. In the context of sports, this risk accumulates with training load.

How does CBD differ from THC in the context of training and recovery?

CBD and THC have completely different pharmacological profiles in the context of sports. CBD does not induce psychoactivity, tachycardia, or impaired coordination, while exhibiting anti-inflammatory, anxiolytic effects and potentially aiding recovery after exertion. A review published in „Sports Medicine” (2020) discusses five potential mechanisms through which CBD may support athletes, without the risks typical of THC and without anti-doping sanctions since 2018.

Athletes often treat „cannabis” as a single category, failing to distinguish psychoactive THC from non-psychoactive CBD. This is a pharmacological error with significant practical consequences. CBD and THC are two different medications, even though they come from the same plant.

The distinction has legal (WADA allows CBD, prohibits THC), health (CBD has a better cardiological profile), and practical (CBD does not impair the ability to drive, operate machinery, or make decisions under pressure) significance.

CBD in reducing inflammation after exertion

After intense strength training, micro-tears in muscle fibers and activation of the local inflammatory response occur. CBD modulates the activity of TRPV1, CB2, and PPAR-gamma receptors, which in animal models translates to a reduction in IL-6, TNF-alpha, and CRP levels. A pilot study published in „Medicine and Science in Sports and Exercise” (2021) among triathletes showed a slight reduction in subjective soreness from DOMS after 48-72 hours of CBD supplementation.

Clinical data are still limited, but the direction of the signal is consistent. CBD appears to be a safe option supporting recovery, provided it does not replace proper nutrition, sleep, and training protocols.

CBD before the start as an anxiolytic

A study published in „Neuropsychopharmacology” (2011) showed that a single oral dose of 600 mg of CBD reduces symptoms of social anxiety in a simulated public speaking test. For an athlete suffering from pre-competition anxiety, a low dose of CBD (25-100 mg orally 60-90 minutes before the start) may theoretically help reduce tension, without a sedative effect.

However, this strategy requires caution. CBD may cause drowsiness or lower blood pressure in some cases. The first dosing trial should be conducted outside the competitive period, in training conditions.

CBD and the quality of restorative sleep

Sleep is a pillar of sports recovery. CBD in doses of 25-160 mg at night may improve subjective sleep quality in individuals with mild insomnia, without clinically significant effects on the sleep architecture of healthy athletes (PMC, 2019). The effect is usually felt after 2-4 weeks of systematic use.

For athletes after intense training sessions, especially in microcycles with high TSS (training stress score), CBD may be a tool that helps shorten the time to fall asleep and improve the subjective feeling of restfulness in the morning.

Citation capsule. A review published in „Sports Medicine” (2020) discusses five potential mechanisms through which CBD may support athletes: reduction of inflammation, anxiolytic effects, improvement of sleep, modulation of neuropathic pain, and neuroprotection after injuries. CBD is not psychoactive, does not induce tachycardia, and has not been on the WADA prohibited substances list since 2018, making it a safer option than THC in the context of sports.

What do WADA rules and Polish law say about cannabis in sports?

The World Anti-Doping Agency (WADA) removed CBD from the list of banned substances in January 2018. THC remains banned in competitions above the threshold of 150 ng/ml of cannabinol in urine (the level updated in 2013 to avoid false positives in occasional users). Outside of competitions, THC is not subject to control, which in practice gives athletes a pharmacological window. The official list of banned substances for 2024 (WADA, 2024) maintains THC in category S8 „Cannabinoids”, with an exception for CBD.

Anti-doping regulations have a two-step logic. In competitions (in-competition), the key is to protect fair play, which is why psychoactive substances affecting coordination are banned. Outside of competitions (out-of-competition), the goal is to protect health, and the evidence of THC's harm to athlete health is insufficient to justify a year-round ban.

In Poland, the legal situation is different. The 2005 Act on Counteracting Drug Addiction, with subsequent amendments, prohibits the possession and smoking of hemp flower with THC, regardless of the sports context. Medical marijuana has been available by prescription since 2017, but only in approved forms (vaporization flower, prescription oils).

What does the THC threshold of 150 ng/ml in urine mean?

The threshold of 150 ng/ml of cannabinol (THC metabolite) in urine is significantly higher than roadside thresholds (typically 1-15 ng/ml in plasma for active THC). This means that occasional use of cannabis outside of competitions usually does not result in a positive anti-doping test on the day of the event. For daily users, the situation is different; metabolites can remain in urine for 30-60 days.

Cases of sanctions in recent years (Sha’Carri Richardson 2021, Tokyo Olympics) concerned positive tests within the competition window. WADA allows in some cases a reduction of sanctions if the athlete proves that THC was consumed outside the context of sports performance.

Polish law and medical marijuana for athletes

A Polish amateur athlete (not licensed by a federation subject to WADA) is not formally subject to anti-doping bans. However, national law remains. Possession of hemp flower with THC above 0.3% is a crime under Article 62 of the Act on Counteracting Drug Addiction, punishable by up to 3 years in prison.

Medical marijuana available by prescription in Poland is a solution for patients with specific clinical indications (chronic pain, treatment-resistant epilepsy, spasticity). It is not a „doping” pathway for amateur athletes. A doctor prescribes specific preparations with controlled composition and dosage.

CBD in Poland and in licensed sports

CBD obtained from hemp with THC content below 0.3% is legal in Poland. CBD oils available in stores comply with this threshold. For licensed athletes, CBD has not been on the WADA list since 2018, allowing its use without the risk of sanctions.

However, one must be cautious with "full-spectrum" products, which may contain trace amounts of THC. In some cases, positive tests have occurred among athletes using full-spectrum CBD oils with unlabelled traces of THC. For professionals, "broad-spectrum" products (without THC) or CBD isolates are safer.

CBD oils what you want to know is /oleje-cbd-wszystko-co-chcesz-wiedziec-ale-boisz-sie-zapytac/

Citation capsule. The World Anti-Doping Agency (WADA) maintains THC in the S8 "Cannabinoids" category as a prohibited substance in competitions, above a threshold of 150 ng/ml of cannabinol in urine, in its list of prohibited substances for 2024. CBD was removed from the list in January 2018 and remains allowed in competitions and outside of them, provided that the product does not contain THC above the permissible trace threshold.

How to use cannabinoids more safely around training periods?

Safer use of cannabinoids during the training period is based on five principles: prefer CBD over THC, avoid smoking, use minimal doses, maintain a time gap from intense exertion, and monitor hemodynamic parameters. A consensus of experts published in the "Journal of Cannabis Research" (2023) recommends adhering to the principle of "start low, go slow" and systematically documenting the body's responses in a training journal.

The aim of this chapter is not to promote the use of cannabis in sports. It is to practically reduce the risk for individuals who have already decided to pursue such supplementation. The principle of "primum non nocere" also applies to health education.

In case of health doubts, chronic diseases, or age over 40, consultation with a sports physician or cardiologist should precede any attempt to use cannabis before training. This is not a formality; it is safety.

Rule 1, prefer CBD over smoked THC

CBD does not cause tachycardia, does not impair coordination, does not limit reaction time, and is not banned by WADA. In the context of sports, it is definitely a more rational choice than smoked flower with dominant THC. Oral CBD oils in doses of 25-100 mg can be used before or after training, depending on the goal (anxiolytic or recovery).

Rule 2, avoid smoking, choose oral forms

Smoking flower delivers carbon monoxide, tar, and carcinogens to the lungs. In the context of endurance exertion, this worsens the respiratory pool. Vaporization reduces CO by 90%, but still does not eliminate the psychoactive effects of THC. The safest forms are oral: oils, capsules, drinks.

Rule 3, start low, go slow

The first dose of CBD before training is 10-25 mg orally. Gradually increase every 7-14 days, observing the response. For THC (in countries where it is legal), the rule is even stricter: microdoses of 1-2.5 mg, no more than 5 mg before an endurance session, never before technical or speed training.

Rule 4, maintain a time gap

Smoking a joint 15 minutes before training enters the peak effect phase of THC. If someone decides on this combination, a safer gap is 60-90 minutes, when THC concentration in the blood decreases. For CBD orally, the optimal gap is 60-90 minutes, taken with a fatty meal.

Rule 5, monitor heart rate and blood pressure

In the first weeks of using cannabinoids in the context of training, it is worth measuring resting heart rate in the morning, blood pressure, and training response during a standard session (e.g., 30-minute Zone 2 run with a heart rate monitor). If heart rate at the same level of exertion increases by more than 10 beats, it is a signal that cannabinoids are increasing cardiovascular load.

The collected data from the literature indicate a clear pattern: cannabis in sports is a category where risk increases faster than potential benefits. For recreational long-distance runners, CBD may have some application. For amateur or professional athletes, combining smoked THC with training is a strategy unsupported by literature and often actively contraindicated.

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Citation capsule. The consensus of experts published in the "Journal of Cannabis Research" (2023) recommends five principles for the safe use of cannabinoids by athletes: preference for CBD over THC, avoiding smoking in favor of oral forms, the start-low-go-slow principle with microdoses, maintaining a time gap of 60-90 minutes from training, and systematic monitoring of heart rate and blood pressure in the first weeks of supplementation.

What did the University of Colorado study on 42 runners show?

The study from the University of Colorado in Boulder, published in January 2024, was the first controlled experiment examining the impact of legal, commercially available marijuana on the subjective experiences of runners during a 30-minute run of moderate intensity. Participants (42 individuals, regular cannabis users) ran in three sessions: without cannabinoids, after a strain with dominant CBD, and after a strain with dominant THC. The results showed clear differences in the perception of running, not in its objective parameters.

The study was conducted in a unique legal context. Colorado legalized recreational marijuana use in 2012, allowing researchers to recruit a significant group of runner-users. A limitation remained federal law, which prohibits marijuana on university campuses.

A team led by Prof. Angela Bryan from CU Change solved this problem by creating a mobile laboratory called "CannaVan," which transported runners from home to campus after a smoking session. Participants smoked at home, were picked up, trained, and completed RPE surveys and mood scales.

Design and methodology

Each participant underwent three 30-minute treadmill running sessions at a moderate, individually tailored speed. The first session: without cannabinoids (control). The second session: after inhalation of a strain dominant in CBD (low-THC). The third session: after inhalation of a strain dominant in THC. During the sessions, heart rate, RPE (Borg scale), and subjective indicators of pleasure, motivation, time perception, and pain were measured.

The design was "within-subject," with each participant serving as their own control. This is a strong methodology that allows for detecting intra-individual differences without the need for a large control group.

Key findings

Participants reported greater pleasure and more intense euphoria after running with cannabinoids, regardless of the strain. Mood elevation was even higher in the CBD group than in the THC group. This suggests that the mood benefit is largely independent of the psychoactive effect.

The THC group reported significantly higher RPE, with the same running pace feeling "heavier." The authors attribute this to THC-induced tachycardia. The CBD group did not show a significant increase in RPE, making CBD a more universal choice for runners concerned about objective performance.

Motivations of cannabis users in sports

An accompanying survey of a broader sample of runners showed the following motivations for smoking flower before training:

• 90.5% of participants indicated increased pleasure from exertion.
• 69% reported reduced perceived pain.
• 59.5% reported increased focus and attention.
• 57.1% indicated increased motivation to train.
• 45.2% noticed a subjectively faster passage of time during running.
• 28.6% believed that cannabis improves their physical performance.

Authors' interpretation

Prof. Angela Bryan summarized the results with a simple thesis: "A little marijuana before training may increase motivation and make exercise more enjoyable. However, if the goal is to improve performance, it might be better to skip the joint." The researchers posed a broader question: can cannabis be a motivating tool for physically inactive individuals?

In the USA, there is an "epidemic of sedentary lifestyle," and there is a lack of new motivational tools. If marijuana makes training more enjoyable for someone starting to be active, it could serve as a functional bridge to healthier habits. However, this thesis is controversial and requires further long-term research.

Citation capsule. A study from the University of Colorado published in "Sports Medicine" (2024) on a group of 42 runners showed that cannabis before training increases subjective pleasure and euphoria, both from CBD and THC strains. However, the THC strain significantly increased perceived exertion (RPE) on the Borg scale, while CBD did not significantly affect objective parameters. The authors conclude that cannabis is more of a mood-enhancing tool than an ergogenic one.

FAQ, frequently asked questions about smoking hemp flower before training

Does smoking cannabis before training improve sports performance?

No. A systematic review in "Sports Medicine" (2018) covering 15 studies and 317 participants found no improvement in VO2max, peak power, or time to exhaustion after THC and CBD. In the THC group, a 5-15% deterioration in time to exhaustion was observed, associated with tachycardia. The benefit is mood-related, not ergogenic.

Is CBD banned by WADA and can it be used as an athlete?

No. The World Anti-Doping Agency removed CBD from the list of banned substances in January 2018 (WADA, 2024). CBD products are allowed in competitions and outside of them. However, one must choose broad-spectrum or isolate formulas, as full-spectrum oils may contain trace THC, which is still banned.

How does THC affect heart rate during physical exertion?

THC increases resting heart rate by 20-50% within 15-30 minutes after inhalation (Circulation, 2020). During exertion, the effect adds to the endogenous sympathetic response, which in individuals with coronary disease may trigger myocardial ischemia. In healthy individuals, exertional heart rate increases, shifting training zones.

Does hemp flower help in long-distance and ultra running?

Some ultra runners subjectively report help in enduring monotony, pain, and psychological strain of long exertion. A survey study from CU Boulder (2019) on 605 users showed 81% reporting subjective improvement in tolerance (Frontiers in Public Health, 2019). However, there are no experimental studies confirming objective superiority.

Is "runner's high" the result of endorphins or endocannabinoids?

Endocannabinoids. An experiment published in PNAS (2015) on mice with blocked CB1 receptors showed a loss of runner's high, despite maintained levels of endorphins. Anandamide and 2-AG, small lipophilic molecules, cross the blood-brain barrier, unlike peptide endorphins, which remain in plasma.

What is the cardiovascular risk of smoking a joint before training?

In a healthy individual, the risk is marginal, but it increases with age and in the presence of coexisting risk factors. A meta-analysis in "Heart" (BMJ, 2025) showed a 29% increase in the risk of acute coronary syndrome among cannabis users. In combination with exertion, individuals with undiagnosed coronary disease, hypertension, or arrhythmia are particularly at risk for cardiovascular events.

Does CBD help in recovery after strength training?

The data is preliminary but promising. A pilot study in "Medicine and Science in Sports and Exercise" (2021) on triathletes showed a slight reduction in DOMS after 48-72 hours of CBD supplementation. The mechanism involves modulation of TRPV1, CB2, and PPAR-gamma receptors. A dosage of 25-100 mg orally appears safe in the short term.

What is the legal situation regarding smoking hemp flower in Poland?

In Poland, possession of hemp flower with THC above 0.3% is illegal under the Act on Counteracting Drug Addiction. It carries a penalty of up to 3 years in prison (Article 62). Medical marijuana has been available only by prescription since 2017. CBD from hemp (below 0.3% THC) remains legal and available in stores.

Does smoking cannabis before training affect coordination and reaction time?

Yes. A study in the "Journal of Cannabis Research" (2021) showed a 20-40% increase in reaction time after THC. This disqualifies smoked cannabis as support for technical, speed, and contact disciplines: climbing, skiing, combat sports, team games, and tennis. CBD does not exhibit this effect.

Is vaporizing flower safer than smoking?

Yes, but partially. Vaporization reduces exposure to carbon monoxide and carcinogens by about 90% compared to smoking (NAS, 2017). However, it does not eliminate the psychoactive effects of THC or its tachycardia. For an athlete seeking the safest form of cannabinoids, oral forms (oils, capsules) remain the best option.

Summary, what to remember from this guide?

Smoking cannabis before training is a strategy with a well-documented impact on mood and a very poorly documented impact on performance. A study from the University of Colorado (2024) on 42 runners shows an increase in pleasure and euphoria after cannabis, but also increased perceived exertion in the THC group. A systematic review in "Sports Medicine" (2018) unequivocally excludes the ergogenic effect of THC and CBD. There is no solid basis for treating cannabis as a doping agent.

Cardiovascular risk is a real issue. THC increases heart rate by 20-50%, and in combination with physical exertion, it may trigger ischemia in individuals with coronary disease, hypertension, or arrhythmia. For athletes over 40, smoking a joint before training is a high-risk strategy, especially with undiagnosed cardiovascular diseases.

CBD has a profile diametrically different from THC. It is not psychoactive, does not induce tachycardia, does not impair coordination, and has not been banned by WADA since 2018. In the context of recovery, sleep, and reducing pre-race anxiety, CBD oils in doses of 25-100 mg may be a rational option for amateur athletes, after medical consultation.

"Runner's high" is an endocannabinoid effect, not an endorphin effect. The natural release of anandamide after a 30-minute run provides a subjective experience similar to the effect of smoking cannabis, without the health, legal, and sports costs. For most people, a long run remains a healthier path to runner's high than a joint.

Polish legal realities further complicate the picture. Smoking flower with THC is illegal in Poland, regardless of the sports context. Medical marijuana is available only by prescription. CBD from hemp remains a legal and safer alternative for athletes interested in cannabinoids in supporting recovery.

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Medical disclaimer. This article is educational and scientific in nature; it is not an encouragement to use hemp flower before training. Smoking marijuana with THC above 0.3% is illegal in Poland under the Act on Counteracting Drug Addiction. The World Anti-Doping Agency (WADA) keeps THC on the list of banned substances in competitions; CBD was removed from the list in 2018. Combining smoked cannabis with physical exertion carries cardiovascular risks, especially for individuals with coronary disease, hypertension, arrhythmia, cardiomyopathy, and other cardiovascular conditions. THC impairs coordination, reaction time, and perception of effort, which constitutes a contraindication in technical, speed, and contact disciplines. During pregnancy, breastfeeding, and for individuals under 18, cannabis products are contraindicated. Individuals with cardiovascular diseases, anxiety disorders, as well as licensed athletes should consult the use of cannabinoids with their attending physician. CBD products are not medications, do not diagnose, treat, or prevent diseases.

Author. Michał Waluk, the editorial director of the blog ubucha.pl, specializes in cannabis, cannabinoids, and the pharmacology of medical marijuana. He prepares texts based on peer-reviewed scientific literature (tier 1-3, including PMC, Sports Medicine, Journal of Cannabis Research, Medicine and Science in Sports and Exercise, Frontiers in Physiology, Journal of the American Heart Association, Circulation) and official positions of scientific societies and regulatory agencies (WADA, AHA, National Academies of Sciences, WHO).