Want to live a longer, healthier life?
It turns out that getting enough exercise can really make a difference. Studies show1Gremeaux, V., Gayda, M., Lepers, R., Sosner, P., Juneau, M., & Nigam, A. (2012). Exercise and longevity. Maturitas, 73(4), 312–317. https://doi.org/10.1016/j.maturitas.2012.09.012 that regular physical activity not only helps lower the risk of serious health issues like certain cancers and osteoporosis but also boosts your chances of living longer.
Running offers many health benefits that can improve your everyday life, such as reducing stress, improving mood, boosting confidence, and even helping you sleep better.
But do runners live longer than those who do not run? According to research and the healthy lifestyle associated with running, it certainly can!
So, do runners live longer? Research from the British Journal of Sports Medicine shows2Pedisic, Z., Shrestha, N., Kovalchik, S., Stamatakis, E., Liangruenrom, N., Grgic, J., Titze, S., Biddle, S. J., Bauman, A. E., & Oja, P. (2019). 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. British Journal of Sports Medicine, 54(15), bjsports-2018-100493. https://doi.org/10.1136/bjsports-2018-100493 that runners experience a 25-30% lower risk of death from all causes, and a regular running routine can add up to 12 years to your lifespan.3Blackmon, C. M., Tucker, L. A., Bailey, B. W., & Davidson, L. E. (2023). Time Spent Jogging/Running and Biological Aging in 4458 U.S. Adults: An NHANES Investigation. International Journal of Environmental Research and Public Health, 20(19), 6872. https://doi.org/10.3390/ijerph20196872
As an avid runner and coach, I have to admit that when I read through the research, I was thrilled to discover that something I enjoy so much can improve my life to this extent.
Let’s get into the nitty gritty of why running can increase your longevity and why, if you are an experienced runner, you should keep it up. If you have been skeptical about starting, you should get running right away!
Is There Evidence That Running Regularly Can Extend Your Life Expectancy?
Yes, there is, let’s get into it:
#1: Running Improves Cardiovascular Health
One of the top benefits of running is that it improves your heart health.4Pedisic, Z., Shrestha, N., Kovalchik, S., Stamatakis, E., Liangruenrom, N., Grgic, J., Titze, S., Biddle, S. J., Bauman, A. E., & Oja, P. (2019). 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. British Journal of Sports Medicine, 54(15), bjsports-2018-100493. https://doi.org/10.1136/bjsports-2018-100493
Regular runners have a lower resting heart rate, can utilize oxygen more efficiently in the body, and develop larger and thicker left ventricles in their hearts, allowing them to pump blood more effectively.
By strengthening the walls of your heart, you increase your heart’s overall efficiency.
Increased cardiovascular health will also help prevent blood clots and support healthy levels of blood pressure and cholesterol. As a result, running can decrease your risk of heart disease by 35 to 55 percent.5Five Ways Running Improves Your Heart Health. (n.d.). Www.bronsonhealth.com. https://www.bronsonhealth.com/news/five-ways-running-improves-your-heart-health/#:~:text=Overtime%2C%20running%20strengthens%20the%20walls
#2: Running Improves Quality Of Life
Running can positively impact well-being by improving physical health, increasing social interaction, providing stress relief, and enhancing mood, regardless of age or how often you run.
Joining a running club, having a running buddy, or participating in running events can increase social relationships and interaction.
Research suggests6Umberson, D., & Karas Montez, J. (2020). Social relationships and health: A flashpoint for health policy. Journal of Health and Social Behavior, 51(1), 54–66. https://doi.org/10.1177/0022146510383501 that strong social ties are important for physical and mental health and longevity. They encourage healthier habits, offer emotional support, reduce stress, provide a sense of purpose, and improve the immune system.
Most of us need to deal with some stress, whether from work, home, or other external or internal stressors. Running can help relieve stress by giving you some “me” time and even lowering your cortisol levels.
It is also thought to release endorphins. Have you ever heard of the “runner’s high“—that euphoric sensation you feel during or after a run? Most runners chase this “high” as it can boost their mood, reduce anxiety, and provide an overall feeling of well-being.
Running also boosts your self-confidence as you work to achieve your running goals. A happier, more confident you will improve your quality of life.
#3: Running Reduces The Risks Of Obesity
Obesity is a significant global health concern that raises the risk of multiple health problems, most prominently heart disease, as it can often contribute to high blood pressure and various metabolic issues.
Exercise is crucial in addressing obesity and its related adverse health conditions.
Running is an efficient and effective way to burn calories and create a caloric deficit, whether your goal is fat loss, weight loss, or maintaining a healthy weight. It also helps maintain lean muscle mass, which supports a healthy metabolism.
Exercising and maintaining a healthy weight will enhance heart function, reduce blood pressure, and improve blood lipid levels. Even without losing weight, exercise helps improve heart health and control glucose levels.
Studies show7Pinckard, K., Baskin, K. K., & Stanford, K. I. (2019). Effects of Exercise to Improve Cardiovascular Health. Frontiers in Cardiovascular Medicine, 6(69). https://doi.org/10.3389/fcvm.2019.00069 that both moderate and high-intensity exercise can lead to better cardiovascular outcomes, including improved heart performance, enhanced quality of life, and lower risk of heart-related deaths. It is a powerful tool to prevent and manage obesity and its complications, particularly cardiovascular diseases and diabetes.
#4: Running Can Reduce The Risk Of Certain Cancers
According to a systematic review, running, or any type of physical activity in general, is strongly linked to a lower risk of several types of cancer, including breast, colon, bladder, stomach, and kidney. In the new study’s findings, reductions in risk ranged from 10% to 20%.8MCTIERNAN, A., FRIEDENREICH, C. M., KATZMARZYK, P. T., POWELL, K. E., MACKO, R., BUCHNER, D., PESCATELLO, L. S., BLOODGOOD, B., TENNANT, B., VAUX-BJERKE, A., GEORGE, S. M., TROIANO, R. P., & PIERCY, K. L. (2019). Physical Activity in Cancer Prevention and Survival. Medicine & Science in Sports & Exercise, 51(6), 1252–1261. https://doi.org/10.1249/mss.0000000000001937
Maintaining a healthy body weight, regulating hormone levels, and speeding up digestion—all benefits of running—reduce risk.
Incorporating running or regular physical activity into your routine not only reduces cancer risk but can also improve survival rates for those diagnosed with certain cancers.
#5: Running Can Enhance Brain Health
To me, longevity is not only the number of years we live but also how well we live and enjoy those years.
Physical exercise is essential for promoting brain resilience, especially throughout adulthood and aging.
New research indicates9Arida, R. M., & Teixeira-Machado, L. (2021). The Contribution of Physical Exercise to Brain Resilience. App.dimensions.ai, 14(626769). https://doi.org/10.3389/fnbeh.2020.626769 that regular exercise can slow cognitive decline and lower the risk of dementia. Even moderate exercise boosts cognitive functions like memory, attention, and processing speed and helps protect against stress-related disorders.
As mentioned earlier, exercise also helps manage stress, which is linked to conditions like Alzheimer’s disease. Additionally, exercise has been shown to alleviate symptoms in individuals with mild Alzheimer’s, enhancing brain function and processing speed.
Aside from the delayed onset of neurodegenerative diseases, running can also contribute to overall mental health, having a positive effect on conditions such as depression, anxiety, and stress.
Even more important than the sheer fact that running can improve our longevity and overall health is the quality of those years. If we maintain a healthy weight, increase our strength and improve our mobility, everyday activities will be much more enjoyable well into our later years.
How Much Do I Have To Run To Live Longer?
After reading numerous studies on the subject, it all came down to the same thing: more research is needed to determine the optimal amount of running or exercise that we should perform weekly to reap all of these benefits.
However, there was a clear consensus that some running is better than no running.
So, do you have to take part in extreme exercise and run ultramarathons, full Ironman triathlons, or be an Olympic athlete to reap the benefits of running? No!
According to one study, the optimal amount of jogging to lower risk factors is between 1 and 2.4 hours per week, 2 to 3 times per week, and at an easy pace.
Even jogging less than 1 hour per week is associated with a reduced mortality risk compared to non-runners.
The study suggests a U-shaped relationship, showing that excessive running, baselined at more than 2.5 hours per week or more than three times a week, does not provide additional benefits for the average person.
Of course, long-distance runners, elite runners, and elite athletes will fall into a camp above and beyond these suggestions.
Let’s look at another metric geared toward the general population:
According to the CDC, adults should perform at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week. Additionally, they suggest including muscle-strengthening activities on two or more days per week.10CDC. (2024, February 21). Physical Activity for Adults: An Overview. Physical Activity Basics. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html
How Can I Get Started Running Today?
As we’ve seen, running provides an endless list of benefits and can contribute to our longevity, which are all great reasons to get out there and hit the pavement or trails.
#1: Follow A Training Plan
To get started, I suggest you take on our Couch to 5K training plan. This plan gradually builds up your running volume safely, reducing the risk of injury as your muscles, joints, and connective tissues adapt to the stressors of running.
#2: Increase Volume Gradually
When beginning to run, you should never increase your volume by more than 10% each week to allow for these adaptations.
#3: Sign Up For A Race
Even though the long list of health and longevity benefits should be enough to motivate you to run, you may need an extra push.
Sign up for a local 5K race or park run so you have a running goal to work toward. It will help you stay consistent and fit in all of your planned workouts.
#4: Find A Friend To Run With
As we mentioned, the social aspect of running can positively affect your longevity. Find a running club or running partner with whom you can spend time with, chat, laugh, and complain when the workouts get tough.
Try a running social media app to find local routes and get inspired by other runner’s achievements.
#5: Hire A Running Coach
If you would like personal guidance, you can train with us! A running coach will create a personalized training plan for your needs and fitness ability so you can get into running as efficiently and effectively as possible.
Do Runners Live Longer?
The research all points to, yes!
Overall, running will improve your heart health, strengthen your muscles, and enhance your flexibility and balance.
Running can help you “add years to your life” and “add life to your years.” It’s a great way to keep your body feeling young and vibrant as you age!
Check out our Couch to 5K program to get started today:
