How does marathon training affect arterial age?

Marathon training can reverse arterial age by approximately four years, with the biggest improvements noted in older runners with higher baseline blood pressure.

What is the optimal duration for endurance exercise?

The optimal duration for endurance exercise is generally considered to be about 30 to 40 minutes per day, providing the greatest cardiovascular gains.

Can running improve bone health?

Yes, bones strengthen through impact, and structured training plans can improve bone density and overall skeletal health, with appropriate conditioning preventing issues like stress fractures.

Home / Health / Running's Ancient Roots: From Hunting to Health

Running's Ancient Roots: From Hunting to Health

26 Jan

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Summary

Running may reverse arterial age by four years.
Bone health improves with impact and structured training.
Optimal exercise is 30-40 minutes daily, not excessive.

Running's Ancient Roots: From Hunting to Health

Human evolution likely favored long-distance running, a trait that still benefits us today. Studies show that marathon training can reduce blood pressure and arterial stiffness, potentially reversing arterial age by four years, with greater improvements seen in older participants. Regular running also positively impacts skeletal health; bones strengthen through impact, and cartilage health can improve with proper training regimens.

The psychological advantages of running are significant, reducing tension and fatigue while boosting vigor and confidence. Higher fitness levels have even been linked to faster information processing. However, there's a "sweet spot" for endurance exercise, with 30 to 40 minutes daily offering the most cardiovascular gains. Consistently exceeding 10 hours per week may elevate risks like atrial fibrillation and coronary artery calcification.

Experts advise caution, suggesting that ultra-endurance events push the body to its limits and are often driven by psychological factors rather than pure health benefits. Marathons on hard surfaces are not a natural evolutionary activity. Finding the right "Goldilocks dose" of exercise is crucial, as too much can lead to injuries like stress fractures or kneecap issues, while too little can result in weak bones.