If you’re looking for a way to extend your lifespan, you might want to consider stepping up your running game.

There’s a well-established correlation between running speed and longevity, with numerous studies and researchers supporting the idea that people who run faster live longer than those who don’t. The science behind this link is an interesting field of study, and in this article, we’ll take a closer look at some of the key findings.

Study #1: The Copenhagen City Heart Study

In 2012, a team of Danish researchers published the results of the Copenhagen City Heart Study in the Journal of the American College of Cardiology.

The study followed over 20,000 people from the age of 20 to 93, tracking their running habits and health outcomes.

One of the key findings was that runners who maintained an average speed of 7 miles per hour (11 kilometers per hour) or faster had a 40% lower risk of premature death than non-runners.

Interestingly, the study also found that running slower than 5 miles per hour (8 kilometers per hour) didn’t confer any significant longevity benefits, and may even be associated with a higher risk of death. This suggests that it’s the intensity of the exercise, rather than the duration, that is the most important factor in extending your lifespan.

Study #2: The Cooper Institute Study

Another well-known piece of research comes from the Cooper Institute in Dallas, where researchers analyzed data from over 55,000 adults who underwent a treadmill exercise test between 1971 and 2002.

The study found that people who were able to run faster on the treadmill had a lower risk of death over the next decade, regardless of their age or sex.

The Cooper Institute study also identified a few other interesting patterns.

For example, people who increased their running speed over time had a lower risk of death than those who didn’t, suggesting that it’s never too late to start reaping the longevity benefits of running. Additionally, the study found that the lowest risk of death occurred in people who ran between 8 and 11 miles per hour (13-18 kilometers per hour), though running at speeds greater than that didn’t confer any additional benefits.

Why Does Running Help You Live Longer?

So, what is it about running that seems to extend lifespan? Researchers have identified several potential mechanisms, including the following:.

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1. Cardiovascular Health

One of the most obvious benefits of running is its positive effect on cardiovascular health. When you run, your heart rate increases, and your body has to work harder to deliver oxygen and nutrients to your muscles.

Over time, this strengthening effect leads to better cardiovascular health, lower blood pressure, and a reduced risk of heart disease, stroke, and other cardiovascular problems that can shorten lifespan.

2. Weight Management

Running is also an effective way to manage weight, which in turn can lead to greater longevity. When you run, you burn a lot of calories, and regular exercise can help increase your metabolism, making it easier to maintain a healthy weight.

Being overweight or obese is associated with a higher risk of many health problems, including heart disease and certain cancers, so maintaining a healthy weight through running can help increase your lifespan.

3. Stress Reduction

Running is also known to have a positive impact on mental health and can help reduce stress. Stress can have detrimental effects on health over time, leading to an increased risk of chronic disease and a shorter lifespan.

Running can help people manage their stress levels, which may be another reason why runners tend to live longer.

4. Cellular Health

More recent research has also identified a potential link between running and cellular health.

Specifically, scientists have found that running can activate a process called autophagy, which is responsible for clearing out damaged cells and improving the functioning of healthy cells. This process may help slow down the aging process at the cellular level, leading to a longer lifespan.

Conclusion

The link between running speed and longevity is well-established, with numerous studies suggesting that faster runners tend to live longer than non-runners.

Running’s benefits for cardiovascular health, weight management, and stress reduction are all potential explanations for this link, but recent research into cellular health also offers some intriguing possibilities. Regardless of the exact mechanisms at play, the message is clear: if you’re looking to extend your lifespan, picking up the pace on your runs may be a wise choice.