{"id":5809,"date":"2016-07-13T00:01:27","date_gmt":"2016-07-13T07:01:27","guid":{"rendered":"https:\/\/pblife.org\/?p=5809"},"modified":"2023-05-15T14:23:49","modified_gmt":"2023-05-15T14:23:49","slug":"what-about-running","status":"publish","type":"post","link":"https:\/\/pblife.org\/health\/what-about-running\/","title":{"rendered":"What About Running?"},"content":{"rendered":"

This article\u2014dedicated to the topic of running\u2014is the seventh in our Exercise series.<\/em><\/p>\n

Running.<\/p>\n

It\u2019s an exercise classic<\/em><\/strong>.<\/p>\n

For decades, running in all its forms (fast, slow, long or short) has emerged as an all-time favorite.<\/p>\n

There\u2019s a good reason for that.<\/strong><\/p>\n

It\u2019s easy.<\/p>\n

It\u2019s accessible to everyone.<\/p>\n

All you need to do is grab your running shoes\u2026and go.<\/p>\n

Today I\u2019d like to review the health benefits of running.<\/p>\n

And why running as little as 5 minutes a day could add years to your life.<\/p>\n

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Get long-lasting\u00a0health benefits by running only 5 minutes a day \u2013 via @DrRosane<\/a><\/div>\n

Click To Tweet<\/a><\/p>\n

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Only 5 Minutes\u2026<\/h3>\n

While the US 2008 exercise guidelines suggest that people do moderate exercise for 30 minutes\u00a0most days of the week, they add (almost as an afterthought) that you can get the exact same benefits with vigorous<\/em> exercise in half the time, i.e. 15 minutes.<\/p>\n

The idea that a little bit of vigorous exercise can be incredibly beneficial for your health was confirmed in a new, large-scale research study<\/a> (55,000+ adults over 15 years) examining exercise and mortality.<\/p>\n

In the study, researchers discovered that running as little as 5 minutes a day at slow speeds can significantly lower your risks of dying prematurely from all causes or cardiovascular disease. <\/em><\/strong><\/p>\n

Interestingly, the findings about running are similar to what we discussed in our HIIT article<\/a>\u2014i.e. that small amounts of vigorous exercise can reap huge health benefits.<\/p>\n

Specifically, the groundbreaking study discovered that runners (versus non-runners) were 30% less likely to die from any cause and 45% less likely to die from heart disease. In total, runners gained 3 extra years of life compared with non-runners.<\/p>\n

More shocking?<\/p>\n

Even runners who were overweight and smoked were less likely to die prematurely than non-runners!<\/p>\n

But that\u2019s not all.<\/p>\n

The study also found that the health benefits associated with running remained constant no matter how much people ran.<\/em><\/strong> So whether the runners ran fast and hard (150 minutes+ a week) or slow and sparsely (as little as 5 minutes a day), the health benefits were exactly the same.<\/p>\n

The moral of the story?<\/strong><\/em>\u00a0To tap into running\u2019s health benefits, you do not need to train for a marathon (or even a 5K race!).<\/p>\n

All you need to do is run as little as 5 minutes a day.<\/em><\/strong><\/p>\n

(Remember that if you do not enjoy running , you can switch activities. Jump rope. Vigorously pedal a stationary bike. Choose any other strenuous activity. Whatever you choose, that short five minutes of vigorous effort could add years to your life!)<\/p>\n

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Why running even a little bit may add years to your life \u2013 via @DrRosane<\/a><\/div>\n

Click To Tweet<\/a><\/p>\n

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What About Vigorous Exercise and Our Brains?<\/h3>\n

You probably already knew that running was good for you physically.<\/p>\n

But did you know that it is also good for your brain?<\/p>\n

For years, scientists have observed that the brains of people who regularly exercise are different than those who are sedentary.<\/p>\n

Exercise appears to favor the generation and survival of new cells in the hippocampus, the part of the brain essential for memory and learning.<\/em><\/strong><\/p>\n

This may happen (at least in part) because exercise helps the body make a substance called brain-derived neurotrophic factor (or BDNF<\/a>), a protein scientists have nicknamed the \u2018Miracle-Gro\u2019 for the brain. BDNF helps neurons in the brain grow and thrive and allows the brain to function better by strengthening the synapses that connect neurons.<\/p>\n

Conversely (and logically), low levels of BDNF have been associated with cognitive decline.<\/p>\n

But while scientists knew that exercise encouraged the production of BDNF, until recently they had not understood exactly HOW. <\/strong><\/p>\n

The difference between physically active and sedentary people seems to be partly\u00a0related to the presence of a type of ketone<\/a> body (i.e.\u00a0beta-hydroxybutyric acid).\u00a0During strenuous exercise, the body depends on both sugar and fat for fuel and the breakdown of fat produces ketone bodies. This particular ketone body seems to loosen up a cluster of molecules, which surround the gene responsible for BDNF production.<\/p>\n

In sedentary individuals\u00a0with\u00a0few ketone bodies, the molecules remain dense over the gene, making BDNF production difficult. In exercising individuals, the \u2018blocking\u2019 molecules do\u00a0not seem to cover the entire gene, which allows\u00a0it to get on with the important business of making BDNF.<\/p>\n

In other words, exercise may\u00a0unleash the production of BDNF, thus promoting brain health.<\/p>\n

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Did you know that running may improve brain function? \u2013 via @DrRosane<\/a><\/div>\n

Click To Tweet<\/a><\/p>\n

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Antioxidants and Running<\/h3>\n

Another fascinating piece of research shows that ultramarathon runners generate so many free radicals during their runs that they actually damage<\/a> the DNA of a significant amount of cells. However, studies also show that after a few days, the cells\u2019 DNA is not just \u2018back to normal\u2019 but antioxidant defenses are increased<\/em>.<\/p>\n

In other words, the initial \u2018negative\u2019 free radical damage acts like a boost<\/a> and ultimately cranks up the body\u2019s antioxidant defenses in a positive way. <\/strong><\/p>\n

Additionally, scientists have also discovered that taking antioxidant supplements<\/a> can actually interfere<\/em> with this process while eating antioxidant-rich food or (or drinking tea) accelerates this positive exercise-induced antioxidant activity.<\/p>\n

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11 tips so that you can start running today! \u2013 via @DrRosane<\/a><\/div>\n

Click To Tweet<\/a><\/p>\n

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How to Begin<\/h3>\n

Here are 11 running guidelines so you can begin running today!<\/p>\n

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  1. Start!<\/strong> Talking about running is not the same as running. You just need to decide to begin.<\/li>\n
  2. Check With Your Health Care Provider.<\/strong> It is always a good idea to check with your doctor before starting any type of exercise, particularly a vigorous one like running.<\/li>\n
  3. Pick a Great Shoe.<\/strong> Obviously, one of the most important components of a safe, healthful run is to make sure you select the right type of shoe.<\/li>\n
  4. Select Socks.<\/strong> Almost as important as shoe selection are your socks. Make sure they breathe and do not \u201csuffocate\u201d your feet. You might want to look for running socks that integrate a sweat-wicking material which draws moisture away from your feet, preventing bacteria from accumulating between your toes.<\/li>\n
  5. Use the Run-Walk Method.<\/strong> The run-walk method is an excellent way for new runners to start and for experienced runners to improve their race times. Pioneered by Olympian Jeff Galloway, the technique allows you to take brief walk breaks as follows:\n