Running has been a popular form of exercise for decades. Not only does it help people stay physically fit, but it can also improve mental health. However, many people wonder about the effect of running on lifespan based on different durations.

Does running longer increase lifespan or does running too much have adverse effects? This article will explore the research on the topic and provide some insights on the relationship between running duration and lifespan.

The Benefits of Running

Running has many benefits for both physical and mental health. One of the most significant benefits of running is weight control.

Unlike other forms of exercise, running burns a significant amount of calories in a short period, making it an effective way to lose weight. Running also strengthens bones and muscles, leading to improved balance and coordination. These benefits make running a great exercise for preventing age-related diseases such as osteoporosis.

Besides the physical benefits, running can also improve mental health. Running releases endorphins that promote feelings of pleasure and happiness.

This feeling of euphoria helps reduce stress and anxiety, which is why many people turn to running as a form of relaxation and stress relief.

How Running Affects Lifespan

Research has shown that running can increase lifespan. According to a study conducted by the American College of Cardiology, running for just five to ten minutes a day at slow speeds can significantly reduce the risk of premature death.

The study also found that running for an additional 30 minutes per week can increase lifespan by three years.

Another study published in the Journal of the American College of Cardiology found that running can reduce the risk of cardiovascular disease.

The study showed that even small amounts of running could reduce the risk of heart disease by up to 45 percent.

The Effects of Running on Lifespan Based on Duration

The effect of running on lifespan varies based on how long someone runs. The following sections will explore different durations and the corresponding effects on lifespan.

Running Less Than an Hour per Week

Running less than one hour per week has been found to reduce the risk of premature death.

A study published in the Journal of the American College of Cardiology found that adults who run less than one hour per week had a 30 percent lower risk of premature death compared to those who did not run at all. This suggests that even a small amount of running can have significant effects on lifespan.

Running One to Two Hours per Week

Running one to two hours per week has been found to be the optimal duration for increasing lifespan.

A study published in the British Journal of Sports Medicine found that running between one and two hours per week was associated with the greatest reduction in mortality risk compared to other durations. The study found that people who ran this amount had a 43 percent lower risk of premature death compared to those who did not run.

Running More Than Three Hours per Week

While running more than three hours per week can still have benefits, it can also have adverse effects.

A study published in the Mayo Clinic Proceedings found that running more than three hours per week was associated with a higher risk of all-cause mortality compared to those who ran less. However, the study also found that the benefits of running outweighed the risks for most people, especially those who ran at a moderate pace.

Running More Than Six Hours per Week

Running more than six hours per week can have significant adverse effects on lifespan.

A study published in the Journal of the American College of Cardiology found that people who ran more than six hours per week had a higher risk of death from any cause compared to those who ran less. The study also found that too much running could lead to heart damage and other health issues, reducing overall lifespan.

Conclusion

Running is an excellent exercise for increasing lifespan and improving overall health. However, the duration of running can significantly affect its effects on lifespan.

Studies have found that running for less than an hour per week can still reduce the risk of premature death. Running for one to two hours per week is the optimal duration for increasing lifespan, while running more than three hours per week can have both benefits and adverse effects.

Running more than six hours per week can have significant adverse effects on lifespan, reducing overall lifespan and leading to health issues.