Run at least a little
Running helps to delay death from the first kilometer
Alexander Noskov, Hi-tech+
A study conducted in Britain answered the question of how much you need to run to feel the health benefits. Those who run have a lower risk of getting cancer or dying of a heart attack.
A group of British researchers conducted a meta-analysis of 14 large-scale studies in an attempt to find out how much running is needed to feel the health benefits. A number of studies have confirmed that runners are less likely to get cancer and die from cardiovascular diseases, but the details remained unclear: how often to run, at what distance, at what speed? The findings, which the team reported on the pages of the British Journal of Sports Medicine (Pedisic et al., Is running associated with a lower risk of all-cause, cardiovascular and cancer mortality, and is the more the better? A systematic review and meta-analysis), are encouraging: even a minimal running load has a positive effect on health.
In their study, the team evaluated data from 14 studies involving 232,149 people and lasting from 5.5 to 35 years. 25,951 participants died, on the basis of which the health benefits of running were monitored.
Bringing the data together, the scientists saw that any amount of running is associated with a 27% reduction in the likelihood of death from all causes and for both sexes. Running reduced the risk of death from cardiovascular diseases by 30% and from cancer by 23%, ZME Science reports.
The team emphasizes that we are even talking about irregular workouts – once a week or less, less than the "canonical" 50 minutes each time and even at a speed of 8 km/h or less. Run as fast as you can – the effect will be.
But it was not possible to trace the connection between health benefits and training time. So it's not a fact that you will become healthier if you run a lot and regularly – compared to those who run at least occasionally. There were also no health benefits found depending on the average running speed or its duration.
In general, scientists conclude that running is a great option for those who have "no time" for sports forever.
ZME Science also reminds that the meta-study does not track cause-and-effect relationships, but only establishes a correlation. This means that running does not necessarily strengthen blood vessels by itself. It cannot be excluded that runners are simply more responsible about their health, visit doctors more often and therefore live longer.
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