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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. 

 

1. Janal MN, Colt EW, Clark WC, Glusman M. Pain sensitivity, mood and plasma endocrine levels in man following long-distance running: effects of naloxone. Pain. May 1984;19(1):13-25.

2. Pereira AC, Huddleston DE, Brickman AM, et al. An in vivo correlate of exercise-induced neurogenesis in the adult dentate gyrus. Proc Natl Acad Sci U S A. 2007 Mar 27;104(13):5638-43.

3. Hoffman MD, Shepanski MA, Mackenzie SP, Clifford PS. Experimentally induced pain perception is acutely reduced by aerobic exercise in people with chronic low back pain. J Rehabil Res Dev. Mar-Apr 2005;42(2):183-190.

4. Craft LL, Perna FM. The Benefits of Exercise for the Clinically Depressed. Prim Care Companion J Clin Psychiatry. 2004;6(3):104-111.

5. Warburton DE, Nicol CW, Bredin SS. Health benefits of physical activity: the evidence. CMAJ. 2006 Mar 14;174(6):801-9.

6. Lee DC, Pate RR, Lavie CJ, Sui X, Church TS, Blair SN. Leisure-time running reduces all-cause and cardiovascular mortality risk. J Am Coll Cardiol. 2014 Aug 5;64(5):472-81.

7. Erickson KI, Gildengers AG, Butters MA. Physical activity and brain plasticity in late adulthood. Dialogues Clin Neurosci. 2013 Mar; 15(1): 99–108.

8. Brown JP, Josse RG; Scientific Advisory Council of the Osteoporosis Society of Canada. 2002 clinical practice guidelines for the diagnosis and management of osteoporosis in Canada. CMAJ. 2002 Nov 12;167(10 Suppl):S1-34.

9. Craft LL, Perna FM. The Benefits of Exercise for the Clinically Depressed. Prim Care Companion J Clin Psychiatry. 2004;6(3):104-111.

10. Erickson KI, Voss MW, Prakash RS, et al. Exercise training increases size of hippocampus and improves memory. Proc Natl Acad Sci U S A. 2011 Feb 15;108(7):3017-22.

11. Pierce EF, Eastman NW, Tripathi HL, Olson KG, Dewey WL (1993). Endorphin response to endurance exercise: relationship to exercise dependence. Percept Mot Skills. 77:767-770.

12. Blanchette DM, Ramocki SP, O’del JN, Casey MS. Aerobic exercise and creative potential: immediate and residual effects. Creativity Research Journal. 2005: 17(2);257-264.

13. Pedersen L, Idorn M, Olofsson GH. Voluntary Running Suppresses Tumor Growth through Epinephrine- and IL-6-Dependent NK Cell Mobilization and Redistribution. Cell Metab. 2016 Feb 15. pii: S1550-4131(16)30003-1.

14. Coulson JC, Mckenna J, Field M. Exercising at work and self-reported work performance. International Journal of Workplace Health Management. Sept 2008:176-197.

15. Moore SC, et al. Leisure-time physical activity and risk of 26 types of cancer in 1.44 million adults. JAMA Internal Medicine. May 16, 2016.

16. Cantwell JD. Cardiovascular aspects of running. Clin Sports Med. 1985 Oct;4(4):627-40.

17. Warburton DE, Nicol CW, Bredin SS. Health benefits of physical activity: the evidence. CMAJ. 2006 Mar 14;174(6):801-9.

18. Lee DC, Pate RR, Lavie CJ, Sui X, Church TS, Blair SN. Leisure-time running reduces all-cause and cardiovascular mortality risk. J Am Coll Cardiol. 2014 Aug 5;64(5):472-81.

19. Williams PT. Prospective study of incident age-related macular degeneration in relation to vigorous physical activity during a 7-year follow-up. Invest Ophthalmol Vis Sci. 2009 Jan;50(1):101-6.

20. Williams PT. Effects of running and walking on osteoarthritis and hip replacement risk. Med Sci Sports Exerc. 2013 Jul;45(7):1292-7.

21. Morris M1, Salmon P. Qualitative and quantitative effects of running on mood. J Sports Med Phys Fitness. 1994 Sep;34(3):284-91.

22. Hillman CH, Pontifex MB, Raine LB, Castelli DM, Hall EE, Kramer AF. The effect of acute treadmill walking on cognitive control and academic achievement in preadolescent children. Neuroscience. 2009 Mar 31;159(3):1044-54.

23. Aberg MA, Pedersen NL, Torén K, et al. Cardiovascular fitness is associated with cognition in young adulthood. Proc Natl Acad Sci U S A. 2009 Dec 8;106(49):20906-11.

24. Aberg MA, Pedersen NL, Torén K, et al. Cardiovascular fitness is associated with cognition in young adulthood. Proc Natl Acad Sci U S A. 2009 Dec 8;106(49):20906-11.

25. Williams PT, Thompson PD. Walking versus running for hypertension, cholesterol, and diabetes mellitus risk reduction. Arterioscler Thromb Vasc Biol. 2013 May;33(5):1085-91.

26. Thomas AG, Dennis A, Bandettini PA, Johansen-Berg H. The effects of aerobic activity on brain structure. Front Psychol. 2012 Mar 23;3:86.

27. Oh H, Taylor AH. Brisk walking reduces ad libitum snacking in regular chocolate eaters during a workplace simulation. Appetite. 2012 Feb;58(1):387-92.

28. Koplan JP, Powell KE, Sikes RK, Shirley RW, Campbell CC. An epidemiologic study of the benefits and risks of running. JAMA. 1982 Dec 17;248(23):3118-21.

29. Boecker H, Sprenger T, Spilker ME, et al. The runner's high: opioidergic mechanisms in the human brain. Cereb Cortex. 2008 Nov;18(11):2523-31.

30. Marti B1. Benefits and risks of running among women: an epidemiologic study. Int J Sports Med. 1988 Apr;9(2):92-8.