Reap the Benefits of Running

by Jari Love

If you’ve ever felt embarrassed about your morning mile as you scroll through friends’ marathon medals and Ironman training on Instagram, take heart—you may actually be doing the best thing for your body. Running just six miles a week delivers more health benefits and minimizes the risks that come with longer sessions, according to a new meta-analysis in the Mayo Clinic Proceedings.

 Research done by some of the world’s most foremost cardiologists, exercise physiologists, and epidemiologists looked at dozens of exercise studies spanning the past 30 years. Combing through data from hundreds of thousands of all types of runners, researchers discovered that jogging or running a few miles a couple of times a week helped manage weight, lower blood pressure, improve blood sugar, and lower the risk of some cancers, respiratory disease, stroke, and cardiovascular disease. Even better, it lowered the runners’ risk of dying from any cause and extended their lives an estimated three to six years—all while lessening their risk for overuse injuries as they aged.

 That’s a lot of return for a pretty small investment, said lead author Chip Lavie, M.D., said in a video released with the study. And all of those health benefits of running come with few of the costs that people often associate with the sport. Contrary to popular belief, running did not seem to damage bones or joints and actually lowered the risk of osteoarthritis and hip replacement surgery, Lavie added.

 Plus those who ran less than six miles per week—only running one to two times per week—and less than 52 minutes per week—well less than the federal activity guidelines for exercise—got the maximal benefits, says Lavie. Any time spent pounding the pavement more than this didn’t result in any increased health benefits. And for the group that ran the most, their health actually declined. Runners who ran more than 20 miles a week did show better cardiovascular fitness but paradoxically had a slightly increased risk of injury, heart dysfunction, and death—a condition the study authors termed “cardiotoxicity.”

 “This certainly suggests that more is not better,” Lavie said, adding that they’re not trying to scare people who run longer distances or compete in events like a marathon as the risk of serious consequences is small, but rather that these potential risks may be something they want to discuss with their doctors. “Clearly, if one is exercising at a high level it isn’t for health because the maximum health benefits occur at very low doses,” he said.

 But for the majority of runners, the study is very encouraging. The takeaway message is clear: Don’t be discouraged if you can “only” run a mile or if you’re “just” a jogger; you’re doing great things for your body with every step you take.

 via shape.com

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

next post → ← previous post

Comments

Leave a comment

Stay in Touch

Information

210 W. Parkway, Suite 7, Pompton Plains, NJ 07444 ● © Collage Video ● Exercise Video Specialists ● Fitness Videos and Workout Videos ● 1-800-819-7111 / 201-464-4921 ● CustomerCare@CollageVideo.com

From Our Blog

  • An Important Announcement from Collage Video

    To Our Valued Customers, During this Public Health Emergency your Collage Video team is thinking of you and your desire for a healthy home and family. As the situation remains fluid, we at Collage are staying as flexible as possible... read more

  • Can Anyone Do Yoga?

    by Sarah Starr Can anyone do yoga? Short answer is yes. Yoga, at its core, is a breath practice. If you can breathe, you can do a form of yoga. The next question you may ask is what if I... read more

  • Important Announcement: Change in Email Address

    Hi everyone. Important announcement: As of today (11-22-2019), please contact us at customercare@collagevideo.com if you'd like to reach us via email. We are also available by phone: 1-800-819-7111 and on Facebook messenger: https://www.facebook.com/CollageVideo   Thank you! read more