Running, one of the most popular forms of exercise in America, offers numerous health advantages. Research indicates that running is excellent for physical health and positively affects mental well-being. Even short, occasional runs can provide substantial health benefits, such as improved longevity and mental health.
Long-term studies involving thousands of participants have shown that running can lead to a longer, healthier life with a reduced risk of cardiovascular diseases and cancer compared to non-runners. However, it’s a common misconception that you must run long distances regularly to enjoy these benefits.
According to Dr. James H. O’Keefe, the director of preventive cardiology at St. Luke’s Mid America Heart Institute, even a two-mile run a few times a week can offer significant health benefits and lower mortality rates. This means you don’t need to be a long-distance runner to reap the rewards of running.
Dr. O’Keefe’s research and other experts’ studies have highlighted the benefits of shorter runs. For instance, a 15-year study on over 55,000 Americans found that running just five to 10 minutes per day at a slow pace was associated with substantially reducing the risk of all-cause mortality and could add several years to your life.
Dr. Duck-chul Lee, an associate professor of physical activity epidemiology at Iowa State University, emphasizes that the most significant health and longevity benefits of running occur even with short distances. Running less than a mile, as long as it’s done a few days a week, can significantly improve cardiovascular health and increase lifespan.
These health benefits of running are partly due to a group of molecules known as exerkines, which are released by various organ systems in response to exercise. Exerkines are associated with reducing harmful inflammation, generating new blood vessels, and regenerating cellular mitochondria. Brief and vigorous exercise, such as short runs, can trigger the release of these beneficial molecules, promoting better overall health.
Moreover, running has a positive impact on mental health. Research suggests that even running once or twice a week can effectively reduce the risk of depression. Adults who complete only half of the recommended 2.5 hours of moderate physical activity per week still experience an 18 percent lower risk of depression than those who don’t exercise.
In conclusion, running doesn’t have to be a daunting, long-distance endeavor to provide significant health benefits. Short, regular runs, even as short as a mile or less, can contribute to a healthier and longer life. The key takeaway is that any physical activity is better than none, making running accessible and beneficial for many individuals. So, lace up your running shoes, hit the pavement, and start reaping the numerous health benefits of running.
The article ‘Even Short Runs Have Major Health Benefits’ appeared first in the New York Times.
