Although almost any form of exercise is good for you, there’s new evidence that training for and running a marathon is particularly beneficial to reduce arterial stiffening.
Studying the benefits of marathons
A study of 138 first-time marathoners who were running in the London Marathons in 2016 and 2017 looked at the benefits of their goal-oriented training. All were healthy and more than 50% of the volunteers were women. The average age was 37.
All of the runners were advised to follow the Beginner’s Training Plan, which included about three runs each week—with increasing intensity each week—for 17 weeks before the race. The volunteers were running anywhere from 6 to 13 miles each week during training.
Before they started training, measurements were taken on the study volunteers’ aortic stiffness and blood pressure. Each volunteer was designated with a “biological age.” This included their real age with aortic stiffness measurements factored in.
Comparing blood pressure and aortic stiffness before training and after the marathon was completed, the researchers found a 4-year decrease in vascular age.
Who benefitted the most from training and running in the marathon? The older men who ran slowest and had a higher blood pressure at baseline.
Limitations to the study
We can’t assume that exercise alone produced these benefits. After all, many people who train for a marathon also start eating better and may improve their quality and quantity of sleep.
In addition, some of the runners may have followed a slightly different training regimen than what was recommended.
Regardless, the study seems to indicate that it’s never too late to improve your health. “[The findings highlight] the importance of lifestyle modifications to slow the risks associated with aging,” explains Dr. Charlotte Manisty of the Institute of Cardiovascular Science at University College London and Barts Heart Centre in London, “especially as it appears to never be too late as evidenced by our older, slower runners.”
