How many miles a week should you run to live longer?
A study published in Mayo Clinic has the answer.
First of all, the article is filled with information you already know: runners typically had lower BMI, waist circumference, obesity, type 2 diabetes, osteoarthritis, hip replacement risk, stroke, cardiovascular disease and all-cause mortality.
On average, joggers lived 6 years longer than non-joggers and 1-2.4 hours of jogging per week was associated with the lowest mortality. Additionally, the study found those who ran less often (1-2 times/week), slower (<51 miles/week, <6 mph) and shorter distances (<6 miles/week) benefitted entirely with a reduction in death and cardiovascular disease.
Interestingly enough, death and coronary heart disease rates were higher in the elite athlete group (>151 minutes/week of running) than in the light (<60 minutes/week) and moderate (60-150 minutes/week) runners. High doses of aerobic activity (marathons, Iron Man triathlons, etc.) may lead to cardiotoxicity.
“A 5-minute run generates the same benefits as a 15-minute walk, and a 25-minute run is equivalent to a 105-minute walk.”
In conclusion, running, even at low doses, is beneficial in terms of reducing all-cause mortality and cardiovascular disease. Running, at extremely high doses (marathons and triathlons), may be associated with heart problems in some people.
To read the article, “Effects of Running on Chronic Diseases and Cardiovascular and All-Cause Mortality” click here.