For many adults, cannabis is part of their recovery routine, sleep toolkit, or pre-run ritual. The science, however, is more nuanced than social media tips. Evidence to date suggests cannabis can change how workouts feel—sometimes making them more pleasant—but it does not reliably improve performance, and it adds clear safety and cardiovascular considerations. Here’s what the research actually says and how active people can make informed choices.

What Cannabis Does to the Body During Exercise

THC (the primary psychoactive cannabinoid) reliably raises heart rate at rest and during submaximal exercise, which increases cardiac workload for the same external effort. Reviews of laboratory studies find higher heart rates with cannabis or THC across rest, exercise, and recovery, even when oxygen uptake (VO₂) is unchanged. In practice, that means perceived “easy” may be trickier to gauge, and wearables can understate internal strain.

Cannabis can also impair reaction time, balance, and divided attention—skills that matter for cycling in traffic, trail running, Olympic lifts, and ball sports. Acute cognitive-motor effects are well documented, with lingering deficits possible in heavy, chronic users. If a session demands precision or split-second decisions, intoxication works against you.

On the upside, exercise itself activates the endocannabinoid system. Human and animal studies link sustained aerobic work to spikes in anandamide and other endocannabinoids—likely contributors to the “runner’s high” (calm, reduced anxiety, less pain). That means some of the mood-elevating effects people seek from cannabis are produced naturally by the workout.

Recovery Claims: What About CBD?

CBD is widely marketed for soreness and recovery, but controlled trials remain mixed. A 2023 randomized, double-blind study found topical CBD did not meaningfully reduce inflammation or soreness after eccentric exercise, while a 2025 crossover trial in trained runners reported no improvement in enjoyment, exertion, pain, or endurance with 50–300 mg CBD. Early work in heat stress suggests CBD doesn’t change thermoregulation and may slightly dampen certain immune markers, the real-world meaning of which is still unclear. Bottom line: CBD appears generally neutral for performance and soreness in the short term; benefits—if any—are likely modest and individual.

Cardiovascular and Safety Considerations

Large observational datasets continue to associate cannabis use—especially frequent use—with higher odds of adverse cardiovascular events. While causality in real-world cohorts is complex, athletes with cardiac risk factors should treat THC like any stimulant that increases rate-pressure product, avoid combining it with other stimulants such as high caffeine doses, and discuss use with a clinician. Inhaled routes also introduce smoke and carbon monoxide, which are not performance aids.

Rules, Testing, and the Fine Print

Policies vary by level of sport. The NCAA voted in 2024 to remove cannabinoids from its banned list (schools may still set conduct rules). WADA continues to prohibit THC in-competition with a urinary threshold (150 ng/mL for carboxy-THC), while CBD alone is not prohibited but contaminated products can cause positives. If you compete, confirm your governing body’s policy before using any cannabinoid.

Practical Guidelines for Active Adults

• Time it right. Avoid THC before skills-heavy, high-speed, or high-load sessions. If used at all, reserve it for low-risk, steady aerobic work or post-workout recovery windows. The goal is to protect coordination and decision-making.
• Prefer non-inhaled forms and low doses. Edibles, tinctures, or vaporized products avoid smoke exposure, but onset and peak differ; start low and track responses. Be cautious with delayed edibles during long events.
• Watch the heat and hydration. Because THC elevates heart rate, hot-weather sessions carry extra strain. Hydrate, moderate intensity, and avoid stacking with high caffeine.
• Separate sleep from performance. Some use THC for sleep; if it leaves you groggy, schedule hard sessions later in the day or reconsider timing. Evidence on sleep architecture is mixed.
• Use CBD with realistic expectations. Current trials don’t show robust performance or soreness benefits; if CBD helps you subjectively relax or sleep, that indirect effect may still support training.
• If you have heart, lung, or psychiatric risk factors, talk to your clinician. Given the cardiovascular signals and THC’s psychoactive effects, medical guidance is prudent.

The Takeaway

For most recreational athletes, cannabis is not an ergogenic aid. THC can make easy miles feel friendlier but raises heart strain and blunts coordination; CBD appears largely performance-neutral. The surest “euphoria enhancer” is the workout itself, which robustly engages the endocannabinoid system. If you choose to incorporate cannabis, do it deliberately: match the route to the risk (low-skill sessions only), respect dose and timing, mind cardiovascular load and heat, and know your sport’s rules.