But is operating truly nice in your health? Yes, say experts, as lengthy as you're careful.
Running for an extended life
Runners are 30 percentage much less possible to have a untimely loss of life and 45 percentage much less possible to die from cardiovascular illness than non-runners, according to a US examine revealed March within the magazine Progress in Cardiovascular Diseases.
They also can count on to stay for 3 years longer, the examine found. And these advantages seem to exceed that of all different bodily activities.
"Running might be probably probably the foremost cost-effective tradition drugs from a public well being perspective," the study's authors said.
The studies analysed the information of 55,000 men and ladies elderly 18 to a hundred from a 2014 examine revealed within the Journal of the American College of Cardiology (JACC).
"Running has many benefits. It is nice for the complete cardiovascular system, from the coronary middle to blood vessels," activities activities cardiologist Stephane Cade advised AFP.
Running also has a certain impact in your mind.
"It allows your psychological well being with the aid of means of producing hormones, endorphins, which supply you a sense of well-being," stated Julien Schipman, a activities activities well being expert at France's Institute of Sport and Performance (INSEP).
But there are dangers
So operating might be very nice in your health, but you've to take precautions.
"Someone who has with the aid of means of no means carried out it earlier than ought to see a physician for a check-up," stated Schipman.
Your age, weight, clinical historical past and tradition -- regardless of even though you smoke or drink -- can all upload as much as make operating a additional dicy prospect.
"After 30 to 35 years, the greatest dangers are coronary middle assaults and sudden death," Cade said.
"Deaths are usually linked to coronary middle illness which went no longer noted till being precipitated with the aid of means of running."
A contemporary instance got here in October, when Tunisia's 56-year-old well being minister died of a coronary middle assault whereas operating 500 metres in a charity marathon.
Beyond coronary middle risks, runners have to pay attention to their physique to store away from accidents to their legs, decrease again and especially their knees.
"Tissues comparable to ligaments, tendons and cartilage are namely at threat simply due to the fact they adapt additional slowly than muscular tissues to increased mechanical load," according to a Dutch examine in 2015.
How usually do you've to run?
The World Health Organisation (WHO) recommends adults have 150 minutes of slight intensity bodily activity, comparable to brisk walking, or 75 minutes of lively intensity activity, like running, each week.
But, according to the JACC 2014 study, operating five to ten minutes a day might be as useful as a lengthy jog when it involves fighting cardiovascular disease.
The examine didn't discover a massive difference among these who ran 50 minutes every week and these who ran 180 minutes every week -- even when they ran slowly.
"The merit is increased for the ones who differ the tempo whenever you run -- it's higher for the heart," Cade said.
Before you soar
When you've the inexperienced faded from the physician and are capable to hit the track, there are nonetheless a few guidelines to hold in mind.
"Avoid operating in hot climate or excessive pollution," warned Schipman.
"It is advised which you simply switch your sneakers each 1,000 kilometres or each year."
As effectively as ordinary shock-absorbing operating shoes, minimalist sneakers are recently in fashion, with thin soles to offer the sensation of operating barefoot.
Barefoot runners have a tendency to land at the ball in their ft first, quite than their heels.
Studies haven't yet conclusively found that is higher to store away from damage when running.