Fit Fact: Running may help you live longer
If that's what you've been thinking, we now have proof that running may be good for you...especially for older populations. In a study published in the Archives of Internal Medicine, researchers found a reduced risk of disability and death for runners between 50 and 72 years old.
What's interesting about this study is that it began way back in 1984 and followed several hundred runners as well as non-runners in a control group. By the end of the study, some 21 years later, researchers found that runners had significantly lower disability levels and were 39% less likely to die during the study than the non-runners.
The reasons for these differences include:
- Increased cardio fitness
- Increased aerobic capacity
- Increases in muscle mass
- Decreased frailty
- Improved cognitive functioning
While this does put to rest some of the myths about running, it doesn't mean that running is the best exercise or the only exercise. There are plenty of activities that can increase fitness and health, so running isn't the only answer. But, if you've been afraid to try it because you worry about injuries or heart problems, you can put those fears to rest.
If you're interested in starting a running program, check out Running for Beginners or visit our Running Site for more tips on how to get started. If you're a runner, leave a comment and tell us what you love about it.
Source:
Chakravarty, Eliza F., et al. Reduced Disability and Mortality Among Aging Runners. Arch Int Med. Vol. 168 No. 15, Aug 11/25, 2008.
Comments
I am 47 and started running 3 summers ago. I love the way it makes me feel emotionally and physically. I think you have to make sure you follow the advice of these running sites and your health care provider: Start slow, stretch, eat right and keep hydrated. As with all exercise, there are benefits. I think people are intimidated so they don’t want to try it. If you have thought about doing it, just do it!
No worries about injuries? I’d take exception with that being listed as a myth. The impact from running is tough on the body, especially so as one ages — knees, hips, etc. And yes, there are definitely steps one can take to mitigate the negative effects of running on the body. Long warm-ups and cool-downs, stretching, running on forgiving running surfaces, good running technique, quality running shoes and the right type of running shoes for your gait (get evaluated at a dedicated running shoe store), strength training for the knees, modest distance increases, cross training (swim, cycle, …), etc.
I have a question about being fitted for the correct running shoes. I have extremely small feet (I wear a size 4 in women’s). I usually wear childrens’ running shoes because of this. Are there any specialty stores that have running shoes for petite feet?
i also have a question: has anyone read fitness magazine. i picked it up at the supermarket yesterday and i could not believe how many real women and greate exercises were in it. they also have a run/walk page that is great for beginners and they do a shoe review. petite feet are great in kids nike’s by the way. i read that in fitness actually
Today’s treadmill design incorporates shock absorption to reduce the impact forces on the joints. Some machines allow for adjusting the level of cushioning. Treadmills will also keep track of the distance and calories burned for you.
I now use an elliptical trainer that has a heart rate monitor. The machine will increase the resistance level automatically. I can also manually increase my heart rate level without having to increase my speed. My target heart rates are 135-145 for a moderate workout, 146-155 for a hard workout.
I’m 62 years old, and the elliptical machine makes it possible to reach my aerobic levels with a fast walk by varying the load (resistance).
There are, as Paige mentioned, many exercise options. Sports is another good way to maintain one’s fitness level.
Paige’s website provides a wealth of information on exercise and fitness. There are also excellent books available on weight training, marathon training, etc.
The polls in this website are great for sharing our personal thoughts and experiences. Many thanks to Paige.
Small feet? Try Roadrunnersports.com…I’ve used RoadRunner for 20 years…great variety and helpful sales people.
After 35 years of running…no injuries and I’m 49. I suggest running every other day and only really pushing yourself no more than twice a week. Alternating jogging and walking in 5 minute intervals is a great way to take it easy and still get some running in!
I recently retired from the Marine Corps and as such we ran all the time. I am a 41 year old woman and in great shape. Over my 22 years of service, I am ran every other day for the greater part of it, and have no ill effects from it. Now after retirement I still run every other day and LOVE IT. I say running is great for the mind, soul and body.
Also I have small feet as well and New Balance are the best running shoes I have ever tried. As far as fit and longevity there are none better on the market. If you have small feet or just hard to fit try New Balance and I don’t think you will be disapointed
I ran a lot from 94 to 2000 did 7 marathons then injuries caused me to lose focus. I stated to run again in late May and I am up to 18 miles although it takes me over 4 hours, I lost over 20lbs and my blood pressure dropped way down 117 over 70. I look good and feel great
I started running in my late 30’s (I’m 43 now) and started with walk/running and have done 5 1/2 marathons and am training for my 6th. I love the way it keeps me fit and healthy. One of the best parts is the kinship you get with other runners. When we do long runs, it helps to have others to run and talk to to pass the time. I love helping new people start a running program when they want to progress from walking to running.
Try ChiRunning. For beginners and competitors and practiced by thousands of runners, ChiRunning combines modern physics with the ancient wisdom of T’ai Chi to create a running form that is easily learned and makes running more effortless and enjoyable.
* Run injury-free for the rest of your life
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* Finish a pain-free marathon and look forward to running again!
I really love running, especially with the way it leaves you.
Haven’t ever had any injuries, so not too sure about adverse effects. Maybe in older people.
I took up running over a year ago. I run local races for fun and I recently joined a running group. They have helped me to add a great amount of distance to my training. I wear good running shoes and a water belt. I have crossed the threshold to were running feels good and I am not looking back. I feel pain in some places, but if running doesn’t hurt, then you were only jogging…
Immediately prior to my last overseas tour, my knees, at 57 y/o, gave out…one day it was the usual morning run about the helo pad, the next day, my knees “said”…NO MORE! Following a lifetime of running, active sports, and jump status to age 52, I now contend with the more docile forms of aerobics.
Long and the short of it…run smart (stretch, easy on the accels, etc, etc, etc). Some folks are able to enjoy running well into the sunset, others, oh well! Just ENJOY and be SMART in the process.
The Sarge