Running is one of the most studied forms of exercise in the world, and the evidence is remarkably consistent: people who run live longer, have lower rates of heart disease and cancer, and often feel better mentally. Even more encouraging, the benefits start at small doses. Here is what the research says, in plain language, and how to start safely in Bedfordview.
In short:
- A major review of over 232,000 people found that runners had a 27% lower risk of dying from any cause during the study period than non-runners.
- Running just 5 to 10 minutes a day, at slow speeds, was linked to a substantially lower risk of death from heart disease.
- In a 2023 trial, group running therapy worked as well as antidepressants for depression and anxiety, and did more for physical health.
- Recreational runners had less hip and knee arthritis than people who did not run.
Runners live longer
In 2020 the British Journal of Sports Medicine published a systematic review and meta-analysis pooling 14 studies from six large cohorts, covering 232,149 people followed for between 5.5 and 35 years. Compared with no running, any amount of running was associated with a:
- 27% lower risk of death from all causes
- 30% lower risk of death from cardiovascular disease
- 23% lower risk of death from cancer
Perhaps the most important finding is about dose. The researchers found no clear trend showing that more running, faster running or more frequent running brought bigger benefits. Their conclusion: any amount of running, even just once a week, is better than no running.
Five to ten minutes a day makes a difference
A study in the Journal of the American College of Cardiology followed 55,137 adults, aged 18 to 100, for an average of 15 years. Runners had a 30% lower risk of death from all causes and a 45% lower risk of death from cardiovascular disease than non-runners, and lived about three years longer on average.
Again, small amounts counted. Running 5 to 10 minutes a day, at slow speeds below about 9.7 km/h, was associated with markedly lower risks. Runners who kept running over the years had the biggest benefit, which is a good argument for finding a routine you enjoy and can keep.
Running and mental health
A trial published in the Journal of Affective Disorders in 2023 compared antidepressant medication with group-based running therapy in 141 adults with depression and/or anxiety. The running group ran together at least twice a week for 16 weeks.
Remission rates were almost the same: 44.8% with antidepressants and 43.3% with running. The running group also improved on physical health measures, while the medication group tended to get slightly worse on some of them. Not everyone chose to be randomised, so the study has limits, but it adds to strong evidence that regular running supports mental health.
If you take medication for depression or anxiety, do not stop or change it without speaking to your doctor. Running can sit alongside treatment.
Is running bad for your knees?
It is one of the most common worries, and the research is reassuring for everyday runners. A 2017 meta-analysis in the Journal of Orthopaedic and Sports Physical Therapy found hip and knee osteoarthritis in:
- 3.5% of recreational runners
- 10.2% of people who did not run
- 13.3% of competitive runners with long exposure to high-volume or high-intensity training
In other words, a sedentary lifestyle and very heavy training were both linked to more arthritis, while recreational running was linked to less. Building up gradually, wearing shoes that suit you and adding strength work all help keep your joints happy.
How much running is enough?
The World Health Organization recommends that adults do at least 150 to 300 minutes of moderate activity, or 75 to 150 minutes of vigorous activity, a week. Running counts as vigorous for most people, so three 25 to 30 minute runs a week meets the guideline. But the studies above show that even less than that is far better than nothing.
Starting safely
- See your doctor first if you have a heart condition, chest pain, high blood pressure, diabetes, or have been inactive for a long time.
- Start with walk-run intervals and build up over weeks, not days.
- Run at a pace where you can talk. Easy running is where most of the health benefits come from.
- Run with others. It is safer at 05h00, and people who run with company tend to keep running.
Start running in Bedfordview
Our free Sofa to So Far programme takes complete beginners from the sofa to 5 km in eight weeks with walk-run sessions and friendly coaches. If you prefer to walk, the club's Walking School meets on Tuesday, Wednesday and Thursday at 05h00 and on Saturday at 06h00. Our training runs leave Virgin Active Bedfordview six days a week. Your first run is on us, and club membership keeps you running with the club and includes your athletics licence for races.
Questions runners ask
How many minutes of running a week do I need to benefit?
Studies have found benefits from as little as 5 to 10 minutes a day, or running once a week. The WHO guideline of 75 to 150 minutes of vigorous activity a week is a good target to work towards.
Is running bad for your knees?
Not for most people. Recreational runners had less hip and knee arthritis than non-runners in a large review. Very high-volume competitive running was linked to more.
Can running help with anxiety and depression?
Research suggests it can. A 2023 trial found group running therapy as effective as antidepressants for remission. Speak to your doctor before changing any treatment.
Am I too old to start running?
The long-term study above included adults up to 100 years old, and runners aged 50 and over still had a lower risk of death than non-runners. Start gently and get a medical check first if you have health conditions.
Sources
- Pedisic Z, et al. Is running associated with a lower risk of all-cause, cardiovascular and cancer mortality, and is the more the better? British Journal of Sports Medicine, 2020.
- Lee DC, et al. Leisure-time running reduces all-cause and cardiovascular mortality risk. Journal of the American College of Cardiology, 2014.
- Verhoeven JE, et al. Antidepressants or running therapy: comparing effects on mental and physical health in patients with depression and anxiety disorders. Journal of Affective Disorders, 2023.
- Alentorn-Geli E, et al. The association of recreational and competitive running with hip and knee osteoarthritis. Journal of Orthopaedic and Sports Physical Therapy, 2017.
This article is general information, not medical advice.
