30 More Reasons to Run
30 More Reasons to Run
1. A 6-mile run stimulates an endorphin release equivalent to 10 mg of morphine.
2. Running increases nerve cell growth, especially in the hippocampus, a region implicated in cognitive aging.
3. Patients with chronic pain experience a 25% pain reduction after 25 minutes of aerobic activity.
4. 30 minutes of treadmill walking for 10 days produces clinically relevant reductions in depression.
5. 60 minutes of weekly jogging (1000 burned calories/week) is associated with a 20%–30% reduction in all-cause mortality.
6. Runners have a 3-year life expectancy benefit compared to non-runners.
7. Regular walking is linked to a two-fold reduced risk of developing cognitive impairments.
8. Regular running up to 15-20 miles/week increases or maintains bone mineral density (more mileage may reduce it).
9. Running is as effective as medication or psychotherapy for reducing symptoms of depression.
10. Walking and running protect your brain. 1 year of walking 3x/week increases brain volumes, reversing age-related loss by 1-2 years.
11. 45 minutes of slow running significantly elevates blood endorphin levels.
12. Measures of creative potential significantly increase following 30 minutes of running or fast walking.
13. Promising for humans, reduction in tumor incidence by over 60% is seen in mice randomized to run wheels.
14. Cardiovascular exercise (<45 minutes) during the workday increases productivity by over 20%.
15. A study of 1.44 million people shows being physical active (e.g. running) is associated with an average 20% lower risk of 13 types of cancer.
16. Runners’ hearts are stronger and more efficient than hearts of sedentary people.
17. Routine running is associated with reduced stress, anxiety, and depression.
18. Running, even 5-10 minutes per day and at slow speeds (<6 mph), is associated with markedly reduced risks of all-cause mortality.
19. Running an average of 1.25 miles/day reduces the risk of macular degeneration by 36%.
20. A study of almost 75,000 runners shows regular running does not increase the risk of arthritis, and it may even have a protective effect.
21. Positive mood significantly increases, and negative mood significantly decreases after a 3-mile run.
22. Walking/running contributes to increased attention and academic performance among children.
23. A study of 1.2 million people shows a strong positive correlation between fitness and intelligence.
24. Fitness (e.g. running ability), but not muscle strength, is associated with higher cognitive performances.
25. Regular runners have a 71% lower risk for diabetes than walkers, and almost a 40% lower risk for hypertension and high cholesterol.
26. Increased brain capillary density occurs within 3 days of increased aerobic activity (running).
27. A brisk 15-minute walk can reduce subsequent chocolate consumption by nearly 50%.
28. Over 75% of smokers who start running stop smoking.
29. A half-marathon induces 73% of “the strongest euphoria imaginable.”
30. Runners report significantly less physician visits than non-runners.
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