Good news for runners: A new study published in the Journal of the American College of Cardiology suggests running, even for a few minutes a day, can reduce your risk of dying from heart disease – whether you plod along or go at race speed.
Researchers studied more than 55,000 adults between the ages of 18 and 100 over a 15-year period, looking at their overall health, whether they ran and how long they lived.
Compared to nonrunners, those who ran had a 30% lower risk of death from all causes and a 45% lower risk of death from cardiovascular disease, investigators found. In fact, runners on average lived three years longer than those who did not hit the pavement. When data was broken down by age, sex, body mass index, and smoking and alcohol use, the benefits were still the same.
“That’s important to note,” said Dr. Warren Levy, a cardiologist and chief medical officer of Virginia Heart in northern Virginia. “Even with all the negative factors, such as obesity, smoking and diabetes, those who were, let’s say, obese and ran had a less likely chance of dying from heart problems than those obese people who didn’t run. Same with smokers, diabetics, etc. ”
The speed and frequency of a person's running routine did not make a huge difference either. The data showed novice runners who ran less than 51 minutes, fewer than 6 miles, slower than 6 miles per hour, or only one or two times per week still had a lower risk of dying than those who did not put on running shoes.
D.C. Lee, lead author of the study and an assistant professor at Iowa State University's kinesiology department in Ames, Iowa, said the researchers found runners who ran less than an hour per week have the “same mortality benefits compared to runners who ran more than three hours per week.” So more may not be better.
“Its been shown that after a certain amount of running over a certain period of time, the benefits seem to wane,” said Levy. “We aren’t quite sure why.”
However, researchers did discover that consistency was key. They found participants who ran consistently over a period of six years or more gained the most benefits, with a 29% lower risk of death for any reason and 50% lower risk of death from heart disease or stroke.
There have been many studies that have shown the benefits of exercise on the heart. But this study is one of the largest to pinpoint the positive effects of running, especially for nonmarathoners or nontriathletes.
"Since time is one of the strongest barriers to participate in physical activity, the study may motivate more people to start running and continue to run as an attainable health goal for mortality benefits," Lee said.
Activities like running can lower your blood pressure and decrease the production of glucose, which cuts your risk of developing diabetes, according to the American Heart Association. Running also seems to protect the innermost lining of the arteries, keeping the walls and cells intact, which cuts the risk of blockages or clots that can cause strokes or heart attacks.
Levy, a runner himself, said people considering taking up running programs should talk to their doctors first, especially if they have chronic conditions.
“A lot of weekend warriors just go out without preparing for their run. It’s the runner who takes it gradually and trains correctly, even for a run around the block, who's the one who avoids injuries and other complications."
Post by decemberwedding07 on Jul 28, 2014 16:51:26 GMT -5
In all seriousness, the air quality here in North Texas is shit. We live under a near-constant air pollution watch in the summer. I cannot stand running on a treadmill. I've been good about running for 20-30 min/day in the past, but the quit in the summer and never got back into it. I try to get in my cardio doing indoor activities that are fun to me (barre classes, indoor tennis, etc.).
In all seriousness, the air quality here in North Texas is shit. We live under a near-constant air pollution watch in the summer. I cannot stand running on a treadmill. I've been good about running for 20-30 min/day in the past, but the quit in the summer and never got back into it. I try to get in my cardio doing indoor activities that are fun to me (barre classes, indoor tennis, etc.).
Hit the pool and aqua jog! It's actual not bad ! I had to do it for awhile while I was injured.
I'm sure people look at me askance when I mention having run a 5k last weekend or whatever. Yup, I'm fat. I'm surprisingly active for a fat person. I also like beer, cheese and other things that are bad for me (though I love vegetables, too). Anyway, I'm glad I'm justified in running a 43 minute 5k because of this information.
I think there's a similar study with respect to swimming. It came out about a year ago and noted that people who swam 3500 yards a day 5 days a week had bodies that were effectively "younger." But the study went on to note that any amount of swimming actually was beneficial.
The take away seems to be: do what you can, at least. And don't get bogged down in not being able to do some super human thing.
I remember that, and I also remember wondering who the F has the time to swim 3500 yards a day. I have yet to do that many but am shooting for it in a couple of weeks. I can eke out 1000 in a little under 25 minutes. Assuming I could keep up that pace for the entire swim, I'm still looking at about 90 minutes. (Spoiler alert: I can't keep up that speed for 90 minutes.)
So it is comforting to know that my 1000 yards 4-5 times/week with one longer swim on the weekends is still doing good things for me.
As for running, Oct. 1 is my goal to start again. That will be 5 months out from the ankle sprain, and then maybe it won't be twenty million percent humidity.
ETA: I'm obviously a slow swimmer, which is why the public pools with circle swim terrify me.
I'm sure people look at me askance when I mention having run a 5k last weekend or whatever. Yup, I'm fat. I'm surprisingly active for a fat person. I also like beer, cheese and other things that are bad for me (though I love vegetables, too). Anyway, I'm glad I'm justified in running a 43 minute 5k because of this information.
It's 5K more than most ran people ran that day! Miles are miles. My friend ran (and biked and swam) the Whistler Ironman yesterday. The fastest completed it in 9 hours; he did it just shy of 17. But they ALL are Ironmen.
Actually one of my favorite quotes was this: They found participants who ran consistently over a period of six years or more gained the most benefits, with a 29% lower risk of death for any reason and 50% lower risk of death from heart disease or stroke.
My theory is the runners were able to better dodge buses (or bears or zombies).
As for running, Oct. 1 is my goal to start again. That will be 5 months out from the ankle sprain, and then maybe it won't be twenty million percent humidity.
This is my goal too. I want to start now but know I'll be miserable and quit. I'm sticking with yoga for the summer.
I have no idea how I trained for a marathon in this weather. But I want to run NYC again, maybe in 2016. So I actually need to y'know, start running.
I'm sure people look at me askance when I mention having run a 5k last weekend or whatever. Yup, I'm fat. I'm surprisingly active for a fat person. I also like beer, cheese and other things that are bad for me (though I love vegetables, too). Anyway, I'm glad I'm justified in running a 43 minute 5k because of this information.
It's 5K more than most ran people ran that day! Miles are miles. My friend ran (and biked and swam) the Whistler Ironman yesterday. The fastest completed it in 9 hours; he did it just shy of 17. But they ALL are Ironmen.
Actually one of my favorite quotes was this: They found participants who ran consistently over a period of six years or more gained the most benefits, with a 29% lower risk of death for any reason and 50% lower risk of death from heart disease or stroke.
My theory is the runners were able to better dodge buses (or bears or zombies).
It's 5K more than most ran people ran that day! Miles are miles. My friend ran (and biked and swam) the Whistler Ironman yesterday. The fastest completed it in 9 hours; he did it just shy of 17. But they ALL are Ironmen.
Actually one of my favorite quotes was this: They found participants who ran consistently over a period of six years or more gained the most benefits, with a 29% lower risk of death for any reason and 50% lower risk of death from heart disease or stroke.
My theory is the runners were able to better dodge buses (or bears or zombies).
I did that race last year! Best day of my life!
Did you!?! Wow! My friend was 590 days (to be precise) out from his colon cancer diagnosis. It was all he thought about through treatment. I watched him come in last night on the live feed and was so happy for him. And for me because HELL NO I would *NEVER* do that!!! You are a badass. But crazy - you know that, right?
At least veggies you can put butter and seasoning on. Running, there's just no way around the suckiness.
Exactly. Don't give me that whole "oh just put on your favorite music and your work out will fly by!!!!!!" shit as if it's like tossing Brussels sprouts in bacon fat.
ETA: edited to change bacon to bacon fat. Because mmmmm.
Post by meshaliuknits on Jul 28, 2014 17:36:12 GMT -5
The less I run, the more innocent people have all of their eyeballs. Running makes me ANGRY. I feel like setting the world on fire when I'm engaged in this activity. Also, burpees.
I'm sure people look at me askance when I mention having run a 5k last weekend or whatever. Yup, I'm fat. I'm surprisingly active for a fat person. I also like beer, cheese and other things that are bad for me (though I love vegetables, too). Anyway, I'm glad I'm justified in running a 43 minute 5k because of this information.
It's 5K more than most ran people ran that day! Miles are miles. My friend ran (and biked and swam) the Whistler Ironman yesterday. The fastest completed it in 9 hours; he did it just shy of 17. But they ALL are Ironmen.
Actually one of my favorite quotes was this: They found participants who ran consistently over a period of six years or more gained the most benefits, with a 29% lower risk of death for any reason and 50% lower risk of death from heart disease or stroke.
My theory is the runners were able to better dodge buses (or bears or zombies).
I was thinking that the 29% lower chance of death is probably even better than it sounds, considering the cars and whatnot that are a threat to runners!
At least veggies you can put butter and seasoning on. Running, there's just no way around the suckiness.
Exactly. Don't give me that whole "oh just put on your favorite music and your work out will fly by!!!!!!" shit as if it's like tossing Brussels sprouts in bacon fat.
ETA: edited to change bacon to bacon fat. Because mmmmm.
The only thing that works for me is This American Life. But that also means sometimes I laugh or cry mid run. It still hurts and isn't all that fun though, but it's the most efficient way to ensure I can eat my bacon fat slathered brussels spounds AND beer.
Is this true for cardiac activity in general? What is it about running that makes it so beneficial? Swimming I can understand bc that is low impact and works your whole body (running does too but in a different way than swimming). But why is running better than biking? Or is it?
Overall though running is actually my favorite cardio activity. It's just so basic. The more I run, the more I enjoy it, so I see how people become addicted.
At least veggies you can put butter and seasoning on. Running, there's just no way around the suckiness.
Exactly. Don't give me that whole "oh just put on your favorite music and your work out will fly by!!!!!!" shit as if it's like tossing Brussels sprouts in bacon fat.
ETA: edited to change bacon to bacon fat. Because mmmmm.
I'm slow and chubby and would still rather run than eat Brussel sprouts. No amount of bacon fat will change that.
Post by redheadbaker on Jul 28, 2014 18:42:26 GMT -5
I just posted a few weeks ago that all the runners in my Facebook news feed are inspiring me to find out if I'm able to run with my lung condition. I'm ordering my running shoes tonight.
Glad to know that any amount of running is beneficial. I highly doubt I'll ever run a marathon. I'll settle for a 5K.