Do Runners Really Live Longer?

Since childhood, we know that physical exercise improves health and extends life. Running is a simple and natural form of exercise that has positive effects on both well-being and mood.

But can such a basic activity as running actually prolong your life? How much and how often do you need to run to make this a reality? And what should you avoid?

In this article, we’ll examine some research that can help answer these questions and more.

Does Running Help Prevent Deadly Diseases? 

You’ve probably heard the short answer to this question before: “Yes, it does.”, so let’s dive right into the evidence and arguments.

• Over 15 years, the authors of this study monitored 55,137 individuals and discovered that running decreases the likelihood of dying from heart attacks and strokes by 45% and from any cause by 30%.

This benefit was observed even in individuals who ran for as little as 5 to 10 minutes per day. Although this duration may seem insignificant, it still requires motivation to start, and forming a regular habit of running can be challenging.

• A meta-analysis of 14 studies, involving 232,000 people, found that any amount of running was associated with a 30% decrease in the risk of death from heart disease and a 23% reduced risk of death from cancer. In addition, the analysis revealed that runners had a 27% lower likelihood of dying from any cause compared to non-runners.
• Coronary heart disease is the leading cause of death in the world, accounting for 16% of all deaths. Researchers observed that runners have a 45% lower risk of death from this disease compared to those who do not run. Furthermore, runners experience about half as many cases of sudden cardiac death.
• Another study found that preparing for a first marathon can help reverse age-related aortic stiffening. 

Scientists observed beginners who were preparing for the London Marathon.

According to the study, preparation and completion of a marathon, even with relatively low-intensity training, such as three runs per week, can reduce blood pressure and aortic stiffness, and is equivalent to reducing vessel age by about 4 years. 

Greater “rejuvenation” was observed in older and slower runners.

• The scientists also determined that if all non-runners who participated in the considered studies had taken up regular running, there would have been a 16% reduction in deaths from any cause, and a 25% reduction in fatal heart attacks.

To put this into perspective, if all smokers quit smoking immediately, it would prevent 11% of premature deaths, and if everyone with excess weight had a body mass index below 25, it would lead to a reduction of 8% of premature deaths.

• What about the frequent news reports of marathon runners dying during a race? The percentage of sudden cardiac deaths (SCD) among marathon runners is very low, accounting for only 5-6% of all SCDs in the general population. But, even though SCD occurring during a marathon is a rare event, it always makes headlines in the media, causing public shock.
• Scientists warn that there is a short-term increase in the risk of myocardial infarction and SCD during running and within an hour after it. Therefore, if you were previously inactive, try to introduce running into your life gradually.

People who lead a sedentary lifestyle and suddenly start exercising have a 50 times higher risk of heart attack and SCD during intense physical activity compared to those who regularly perform a moderate or high level of training. 

The same risk is seven times higher in people who train less than once a week than in those who train more than five times a week.

• While other forms of cardio exercises such as walking and cycling also promote a longer and healthier life, they can’t be compared to running. According to scientists, these activities can reduce the risk of premature death by approximately 12%, while running reduces it by 16%.

Why Running Lowers the Risk of Deadly Diseases

The benefits of running for the body are numerous and affect almost all of its systems.

1. Cardiovascular system

By promoting the growth of capillaries and small arteries, running reduces blood pressure. Conversely, high blood pressure increases the risk of heart, kidney, and brain diseases.

2. Circulatory system

Running helps maintain healthy blood flow and prevents the formation of clots in arteries and blood vessels.

In addition, running actively consumes the sugar in the blood, which protects against cancer. Cancer cells rely on glucose as fuel.

3. Cardiorespiratory endurance

Running is the most effective way to increase cardiorespiratory endurance, while a sedentary lifestyle accounts for roughly 9% of deaths worldwide.

4. Healthy weight

Physical activity helps a person maintain a healthy weight. It is precisely excess weight or obesity that increases the risk of developing several types of cancer.

5. Digestion

Running speeds up digestion, which reduces the time potentially harmful substances are passing through the colon.

6. Endocrine system

Running helps regulate hormone levels in the body, which is crucial for the health of the endocrine system.

How Running Affects the Health of Professional Athletes

Professional running requires hours of training and covering many kilometers each day. Elite runners push their minds and bodies to work as hard as possible.

Although subjecting the body to extreme stress is not beneficial, research has shown that maintaining a high level of physical fitness, with adequate recovery, can lead to a longer life compared to a more moderate level of fitness.

Another comprehensive study, which monitored 460,000 (!) professional athletes from different sports, arrived at the same conclusion.

It revealed that elite athletes, on average, live 4-8 years longer than individuals in the general population control group of the same age and gender.

The most significant advantages were observed among athletes engaged in sports that require the use of the aerobic system, including running, cycling, swimming, and soccer.

Elite athletes have lower rates of heart disease and smoking-related cancer when compared to the general population.

Furthermore, athletes who undergo extreme endurance training experience a 40% reduction in mortality rates when compared to non-athletes. 

This trend suggests that the intense physical activity that professional athletes undergo can be beneficial when combined with the right approach to training, nutrition, and mental health.

Does Competitive Running Have a Negative Impact on the Health of Amateur Athletes? 

When it comes to high-level amateur sports that involve a level of activity comparable to that of professionals, things become more complex.

Often, the busy schedule of a non-professional athlete doesn’t allow for sufficient sleep or various recovery procedures. Furthermore, access to medical specialists and nutritionists is limited for most amateurs.

Another significant difference between amateurs and professionals lies in the age at which they start active training.

Statistically, amateurs come to long-distance running after the age of 30, when a hidden atherosclerotic process may have already begun.

In contrast, elite runners start their training programs prior to reaching their teenage years, long before their body systems start to age.

Thus, it is not reasonable to assume that advanced amateur runners will have the same increase in lifespan just because they engage in the same physical activity as professional athletes.

The same can’t be applied to people who jog leisurely in their free time without compromising their rest.

So, advanced amateurs are in the most disadvantageous position, as their busy schedules may not allow them to recover adequately after exercise.

How Many Years Does Running Extend Life?

One hour of running adds seven hours of life, says a study. But how many years will running add to our lifespan? Does this mean that ultra marathons could grant us immortality?

The aforementioned seven hours come from calculations suggesting that running can actually give people more time than it takes away.

According to these calculations, running for two hours each week, a person would spend less than 6 months running over 40 years while gaining an additional 3.2 years of life—or a net gain of 2.8 years. 

This translates to a total of 4,160 hours of running over 40 years and an increase in lifespan of 28,032 hours. Here we have the origin of the seven-hour statistic: 6.74 hours of life gained for every hour of running.

Plateau of Increased Life Expectancy

Of course, running can’t make people immortal, and the increase in life expectancy due to running is not infinite. It reaches a plateau at around three years.

Once a person runs regularly four hours per week, the benefit no longer increases but also does not decrease. Fortunately, this means that we can expect a diminishing, but not negative, return.

In other words, running in large volumes is not counterproductive to health. It’s just that the increase in expected lifespan is limited to about three additional years, regardless of how much people run.

However, don’t be quick to give up running! Remember that regular running minimizes the risk of deadly diseases and helps you maintain good health.

How Much and How Often Should You Run to Live Longer?

No matter which scientific study you look at, experts agree that the greatest benefit for health and longevity comes from a very modest amount of running.

1. Almost everyone can find time for a recreational run

This is because, according to sports scientists, the benefits of running can be obtained from as little as 5-10 minutes of running per day, 3-4 times a week, or just 50 minutes of running once a week.

2. More is not always better

The same studies suggest that running for more than 50 minutes per week does not provide any additional protection against serious illnesses. Furthermore, as the amount of running increases, so does the risk of injury.

Harvard Medical School has an article that notes a limit of 4.5 hours of running per week, after which the benefits of training reach a plateau.

3. Run as much as you feel comfortable with

Not all studies confirm that you need to be wary of high training volume. In fact, one study concludes that you can experience significant health benefits if you exceed the minimum recommended volume.

Moreover, scientists didn’t find a point of diminishing returns from running distances of less than 50 miles (80 km) per week.

4. Fast running for sports, slow running for longevity

According to a publication in the Journal of the American College of Cardiology, individuals who run regularly, but slowly, have a longer life expectancy than those who consistently push themselves to their limits. 

Surprisingly, statistics reveal that the life expectancy of runners who engage in high-intensity running is similar to that of sedentary people.

However, it is important to remember the proper dosage of high-intensity running.

While these workouts can be beneficial for your health and heart, it is crucial to tailor them to your fitness level to ensure that you can handle them safely.

5. Running should not become a distress for your body

Apart from causing visible injuries, running can also lead to hormonal imbalances if you don’t pay enough attention to recovery.

When the body’s systems don’t receive sufficient time to recover, the hormonal imbalance becomes more and more severe over time.

6. The body loves consistency and gradualness

A previously inactive middle-aged person should start exercising with brisk walking 3-4 times a week.

Adaptive cardiac remodeling, caused by physical activity, is a slow process, and it takes 9-12 months of training to achieve maximum potential.

That’s why it’s not advisable to run too fast or register for marathons if you’ve had a sedentary lifestyle and started running less than a year ago.

Why Running is One of the Conditions for Longevity

The idea that running can lead to a longer life has some caveats. It’s not just that people live longer thanks to running. First and foremost, living conditions and quality of life affect lifespan.

Many other factors could contribute to the studies’ finding that people who run tend to live longer than those who don’t.

For example, it is possible that runners were initially healthier, had better dietary habits, or possessed good genes. And what is even more important, the majority of the studies’ participants were mostly white middle-class individuals.

It’s worth noting that race and income level can significantly impact health status and life expectancy.

Statistics show that individuals with lower income levels have a shorter life expectancy compared to those who earn more money.

This can be attributed to the fact that sports may not be a priority in their lives, as it requires time and resources, such as equipment and recovery expenses. People with higher incomes may have more resources to afford such activities.

Therefore, there is a close relationship between sports and quality of life. Engaging in sports can be a great way to improve the quality of life.

Athletes are often disciplined and determined individuals who achieve a higher quality of life through their passion for sports.

5 Things to Keep in Mind If You Want to Live a Healthy and Long Life

While it’s great to talk about the benefits of physical activity for health to encourage more people to become active, the truth is that simply running is not enough to ensure a long and happy life.

Even if you are a regular runner, having harmful habits like smoking can still lead to health problems.

To extend both your athletic and everyday lifespan, it is important to do the following:

1. Exercise regularly
2. Have a balanced diet and consume healthy foods
3. Get sufficient sleep
4. Avoid smoking and excessive alcohol consumption
5. Respond to stressful situations calmly and appropriately

So, it’s not just running that leads to a longer life. It just so happens that people who love running tend to have stronger health, lead healthier lifestyles, and are less likely to develop harmful habits due to their activity levels and training.

Conclusion

Do runners live longer? Let’s summarize.

• Any amount of running is associated with a reduced risk of deadly diseases.
• The life-extending effects of running start with just 50 minutes of training per week.
• There is no upper limit in running for health, but the benefits reach a plateau after four hours per week.
• Don’t fixate on the numbers when it comes to your running volume, because no study has established the optimal amount of running after which its effects become counterproductive.
• If you are new to running, it is important to gradually increase your training volume to prevent musculoskeletal injuries.
• Any distance above zero miles is beneficial for your health.

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