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The Benefits Of Running You can think of walking and running on a continuum, says Reed. “Running can confer the same—or in some cases, more—benefits of walking more efficiently,” she says.
Because obesity can lead to many adverse health outcomes and conditions such as type 2 diabetes, musculoskeletal problems, cardiovascular disease, and even increased risk of colon or breast cancer ...
For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous ...
However, beyond a certain point, negative consequences might occur. Older male runners (45-55) who run more than 40 miles (64 kilometers) per week face reduced testosterone levels, although they are still in the normal range. [34] Running a marathon lowers testosterone levels by 50% in men and more than doubles cortisol levels for 24 hours. [35]
Running one mile a day is generally safe because it’s a short distance, says Coviello, but like with running in general there are risks including plantar fasciitis, shin splints, runner’s knee ...
The optimal amount per week was 1 to 2.4 hours, the optimal frequency was less than or equal to 3 times per week and the optimal speed was "slow" or "average". [15] A recent meta-analysis on running/jogging and mortality, including more than 230,000 participants found that runners were at 27% lower risk of death than non-runners, during 5.5-35 ...
In overweight individuals, 7–9 months of low-intensity exercise (walking ~19 km per week at 40–55% VO2peak) significantly increased cardiorespiratory fitness compared to sedentary individuals. Together these data indicate that exercise interventions decrease the risk or severity of CVD in subjects who are lean, obese, or have type 2 diabetes.
Just aim to replace your running shoes once every 350 to 400 miles, because worn out shoes increase your chance of injury. Cale says she uses new sneakers as motivation.