Over the years, a large number of medical studies have reported the connection between running and heart health. One of the largest was published in in the Journal of the American College of Cardiology. The study, which looked at data from more than 55, adults over the course of 15 years, showed a positive connection between heart health and running among the study participants. Overall, runners in the study lived on average three years longer than the non-runners.
And all kinds of running, no matter how fast or how long, seemed to help, according to the study. Participants who ran slowly or infrequently showed a lower risk of dying than those who did not run at all. This massive study on running and heart health is frequently held up as proof of the benefits of running.
According to the American Heart Association, it appears that some people may be at a greater risk of these problems related to long-distance running than others. Chemically, the endocannabinoids your body produces during a run aren't all that different from marijuana's mood-altering chemical, THC. The most studied mid-run endocannabinoid, called anandamide, was actually discovered when scientists were trying to figure out how pot gets people lit.
In fact, the study showed runners were half as likely to suffer from knee osteoarthritis compared with walkers. Every time you pound the pavement, you stress your bones and cartilage, just like your muscles, causing them to spring back stronger, explains Janet Hamilton, C. Low-impact exercises like walking, biking, or swimming don't have the same bone-building benefits of running. Running requires a lot of fuel aka calories.
In fact, the average pound person will burn about Not too shabby, eh? And that's one of the body benefits of running on flat terrain. Head outside where wind and hills up your effort and you can expect to burn even more. You've probably caught on to this benefit of running when you found your legs to be sore AF the day after a 10k, but here's a little background on why.
Your body's biggest muscles are all in your legs, and running is advantageous to all of them: your inner and outer thighs, your gluteus maximus, quads, hamstrings, and calves, says Justice. That makes hitting the pavement like a dozen leg workouts in one. The lower body isn't the only part of you that feels the benefits of running. It's a core-carver, challenging not only your six-pack rectus abdominis, but also the deeper core muscles, including your obliques, erector spinae, and transverse abdominis.
Those deep muscles play important roles stabilizing your spine, transferring power between your swinging arms and legs and sucking in your gut, Justice says. Traveling for work? Don't belong to a gym?
Have only 10 minutes to work out? Whatever your workout constraints, you can still run, explains Hamilton. Related: 7 Bodyweight Exercises for Busy Women. The running community is a strong one and the community benefits of running are often immeasurable.
He pointed to a Stanford University study published in that focused on runners and non-runners in their 50s. Researchers tracked them for more than two decades. At the beginning of the study, the runners ran an average of about four hours a week. After 21 years, their running time declined to an average of 76 minutes a week, but they were still seeing health benefits. Nineteen years into the study, 34 percent of non-runners had died compared with 15 percent of runners.
David Sabgir, a cardiologist with Mount Carmel Health Systems in Columbus, Ohio, said he doesn't want studies that apply to one segment of hardcore long-distance runners to dissuade others from getting into exercise. In , Sabgir founded Walk with a Doc , a health program that brings doctors and patients together to walk in their communities.
It's now at sites in 25 countries. Sabgir, who has run about 10 marathons, was on a 4-mile run with friends recently and they agreed about the many other benefits.
The power of exercise can be miraculous. If you have questions or comments about this story, please email editor heart. American Heart Association News covers heart disease, stroke and related health issues.
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