Running

Any amount of running linked to significantly lower risk of early death

Any amount of running is linked to a significantly lower risk of death from any cause, finds a pooled analysis of the available evidence, published online in the British Journal of Sports Medicine.

If more people took up running – and they wouldn’t have to run far or fast – there would likely be substantial improvements in population health and longevity, conclude the researchers.

It’s not clear how good running is for staving off the risk of death from any cause and particularly from cardiovascular disease and cancer, say the researchers. Nor is it clear how much running a person needs to do to reap these potential benefits, nor whether upping the frequency, duration, and pace — in other words, increasing the ‘dose’ — might be even more advantageous.

To try and find out, the researchers systematically reviewed relevant published research, conference presentations, and doctoral theses and dissertations in a broad range of academic databases.

They looked for studies on the association between running/jogging and the risk of death from all causes, cardiovascular disease, and cancer.

They found 14 suitable studies, involving 232,149 people, whose health had been tracked for between 5.5 and 35 years. During this time, 25,951 of the study participants died.

When the study data were pooled, any amount of running was associated with a 27% lower risk of death from all causes for both sexes, compared with no running. It was also associated with a 30% lower risk of death from cardiovascular disease, and a 23% lower risk of death from cancer.

Even small ‘doses’ – for example, once weekly or less, lasting less than 50 minutes each time, and at a speed below 6 miles (8 km) an hour, still seemed to be associated with significant health/longevity benefits.

Check the full story.

Source: ScienceDaily

Club Achievement: Team Club One Fifty Participates in Tough Viking

A number of our members participated in an 8K obstacle course race – Tough Viking Stockholm Stadion 2016 – early in May. It was a cloudy day with air-temperature of around 12C. The already low temperature was significantly lowered already at the 2nd obstacle – the Ice Tank with 2C water.

Almost 5,000 finished the race and were awarded the massive and desired medal.

Our Club Director had a GoPro strapped to his chest to capture the action. Watch the 12-minute clip below.

As always – members – do send us your achievements so that we can share and stimulate.

Club Achievement: Member Participate in a Mud Race

Our Club Director participated in Tjurruset (“the Bull Run”), a muddy 10K race in Stockholm, Sweden. It was a popular event with more than 5,000 participants on day 1.

“It started off as an easy trail race, but the swampy last 5K was really tough and muddy and wet. You get the picture. A great challenge and a great race.”, says Ulf.

As always, members – please send us your achievements so that we can share and stimulate.

Running Reduces Risk of Death Regardless of Duration, Speed

Sports.Shoes.RunningRunning for only a few minutes a day or at slow speeds may significantly reduce a person’s risk of death from cardiovascular disease compared to someone who does not run, according to a study published today in the Journal of the American College of Cardiology.

Researchers studied 55,137 adults between the ages of 18 and 100 over a 15-year period to determine whether there is a relationship between running and longevity. Data was drawn from the Aerobics Center Longitudinal Study, where participants were asked to complete a questionnaire about their running habits. In the study period, 3,413 participants died, including 1,217 whose deaths were related to cardiovascular disease. In this population, 24 percent of the participants reported running as part of their leisure-time exercise.

Compared with non-runners, the runners had a 30 percent lower risk of death from all causes and a 45 percent lower risk of death from heart disease or stroke. Runners on average lived three years longer compared to non-runners. Also, to reduce mortality risk at a population level from a public health perspective, the authors concluded that promoting running is as important as preventing smoking, obesity or hypertension. The benefits were the same no matter how long, far, frequently or fast participants reported running. Benefits were also the same regardless of sex, age, body mass index, health conditions, smoking status or alcohol use.

Hit the track or trail, and live longer!

Read the full story.

Source: American College of Cardiology. “Running reduces risk of death regardless of duration, speed.” ScienceDaily. ScienceDaily, 28 July 2014.

Workout (M, 103): Interval Running

Workout.ExerciseDictIntroduction

  • This is an interval running routine that includes sprints and jogging.
  • The routine is of the High-Intensity-Interval-Training type.
  • The total length is 4.2 km, 2.6 miles.
  • Significant positive effects on your cardio respiratory fitness due to the intense format.
  • Hit the tracks and have fun!

Click here for complete details (Member).

Want to become a member of Club One Fifty? Click here to initiate your membership.

Workout (M, 116): Run – Run/PT – Run

Workout.ExerciseDictIntroduction

  • This is a tough routine that includes sprints, jogging and resistance training.
  • The total length is 6.0 km, 3.7 miles.
  • You will gain full body strength as well as improve your cardio respiratory fitness.
  • Have fun and good luck!

Click here for complete details (Member).

 

Want to become a member of Club One Fifty? Start your membership – with our Risk-FREE Value-Based Pricing – by sending your contact details.

Mathematics to Improve Running

Sports.Shoes.RunningHow can runners improve their performance, weight and fitness? Amandine Aftalion from the Mathematics Laboratory in Versailles (CNRS/University of Versailles-Saint-Quentin-en-Yvelines) and Frédéric Bonnans from the Center of Applied Mathematics (CNRS/Inria/École polytechnique) have produced a mathematical model to optimize running, which could lead to personal e-coaching customized to each individual’s physiological state. It also confirms a well-known fact in the sports community: runners who vary their speed spend their energy better and thus run longer. Mathematics gives them the opportunity to switch from simple statistical tools to personalized sporting advice.

The applications of this model target two categories of individuals. In the case of “semi-professionals” runners who do not have the opportunity to work with a coach or for physical training purposes in schools, researchers hope to develop a software that could act as a personal e-coach by indicating which physiological parameters need improving and by implementing racing strategies based on instantaneous velocity. On the other hand, the system of equations, which can be adapted to all variables of interest to athletes (and not just speed), could enable occasional runners to find out the exact number of calories lost during a race (and not a simple average as with today’s available tools) in order to improve weight loss.

Check the full article.

Source: CNRS (Délégation Paris Michel-Ange). “Mathematics to improve running.” ScienceDaily. ScienceDaily, 15 May 2014.

Forty not Too Old or Too Late to Start Endurance Training

Sports.Shoes.RunningWe have all heard the saying, “life begins at 40.” Now, a new study suggests that endurance exercise can, too, while still providing the same heart benefits as it would if started before the age of 30.

The research team, including David Matelot of the Inserm 1099 unit at the University of Rennes in France, recently presented their findings at the EuroPRevent Congress in the Netherlands.

For their study, they assessed 40 healthy men from France aged between 55 and 70 years old. All participants were split into groups dependent on their levels of exercise and the age at which they began.

This resulted in three groups; one group had never exercised more than 2 hours a week throughout their lifetime, another group exercised at least 7 hours a week over 5 years and started before the age of 30, while the third group exercised at least 7 hours a week and started after the age of 40. Exercise in all groups involved either running or cycling.

From echocardiography results, the team found that the left ventricle and both atria in the heart were bigger in the two exercising groups, compared with the non-exercising group. The non-exercising group also had much thicker heart vessel walls than the exercising groups.

“Despite biological changes with age, the heart still seems – even at the age of 40 – amenable to modification by endurance training. Starting at the age of 40 does not seem to impair the cardiac benefits. However, endurance training is also beneficial for bone density, for muscle mass, for oxidative stress. And these benefits are known to be greater if training was started early in life.”, Matelot says.

Check the full article.

Source: Medical News Today.