I KNEW IT!
That was my first thought when I saw this medical study about running: the important point is not to run fast, but just to run. Even slow, even less than 50 minutes per week.
This approach has worked wonders for me: my maximum fat loss ever has been when I was running at slow pace.
What I did not expect however was the extend of these benefits for your global health, not only for weight loss results.
Plus a second surprise that I had to read twice to believe it 😉
This medical study is a BIG one . Believe it or not, 55,000 people have been included in a 15 years follow-up! The goal was to track the cardiovascular and global health benefits for 13,000 runners compared to 42,000 nonrunners. Well, the difference is huge:
* 30% reduction in all-cause mortality
* 45% reduction in cardiovascular mortality
* Life expectancy increased by 3 years for all-cause mortality and 4.1 years for cardiovascular mortality.
If this doesn’t motivate you to jump in your sneakers, to be honest, I don’t know what else would do it 😉
Maybe the next part, right below?
Here is the best part for most of us who are not *exactly* 4-minute milers 😉
The 13,000 runners have been divided into 5 groups, based on speed and total running time per week. Well, guess what? The first group who was running fewer than 6 miles or less than 52 minutes per week has the same health benefits than the the second, third, and fourth group! Can you believe that? It means that you don’t have to run fast or hours-long to get all the health benefits!
This is a point that I have always “suspected” but it’s so good to see it confirmed by scientific research: you can get maximum benefits from running at very low doses, at slow pace and during small periods of time!
Here is a picture showing the main results of the study:
(Source: JACC Journal of the American College of Cardiology)
So if you want to lose fat, don’t run fast. I know it seams counterintuitive but it’s true: running fast is just counterproductive for most of us.
We have now medical evidence that you will have the same (huge) health benefits than almost all other runners, yes, even those who run 4 times a week and twice your speed!
Find Your Own Pace
Stay far below your maximum heart rate (MHR), ideally 60 to 70 percent. If you don’t know your MHR, it’s easy: 220 minus your age.
Example: if you are 40, your MHR is 220 – 40 = 180 thus the ideal heart rate during cardio training is between 108 (180 x 0.7) and 126 (180 x 0.7).
In that way you have a low and regular energy demand and your brain decides to use energy from fat cells (lipolysis) instead of glycogen stored in your muscles.
Look At These Tips
If you need some extra motivation to start running, here are my previous posts on this topic: in all modesty they are loaded with cool tips that will convince you to hit the road — no chance for fake excuses anymore 😉
You Say You Can’t Run? I don’t believe you.
12 Tips For A Happy Running: except one, they all come from my own experience since years and trust me, they work!
Run at Lunchtime: your boss will thank you, really.
A last one: why is running so effective at Burning That Stubborn Fat.
What I also appreciate in this finding is that running slow is compatible with Ephedrine, alone or in an EC stack: as long as you avoid High-Intensity Interval Training (HIIT) you are on the safe side and you get the extra bonus from the physiological effects of ephedrine. If you want to lose weight, I know NOTHING that can beat ephedrine plus cardio training at low heart rate.
That’s it! Please share this information around you! Friends, relatives, co-workers, they all can get the tremendous health benefits shown by this medical study. Reducing health risks by 30 to 45 percent and increasing life expectancy by 3 to 4 years… and all that by running small amounts of time at very slow pace!
Think about it: what could be more important for them in the long run? If you care for them, tell them about this study. Use these nice buttons below to “share the knowledge”.
 D. Lee et al. “Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk“. JACC. 2014;64(5):472-481.