Running fast? vs slow? ... To live longer, run 'like this'!

At a comfortable conversation pace, running slowly... also helps with longevity and mental health.

Dr. Karan Rajan, a surgeon at the NHS and an instructor at the University of Sunderland (bottom right), claimed that you can achieve health benefits even by running slowly.

Dr. Karan Rajan, a surgeon at the NHS and lecturer at the University of Sunderland (bottom right), claimed that you can achieve health benefits even if you run slowly. [Photo=Getty Images Bank/Instagram ‘drkaranrajan’]

 

Running, the fundamental aerobic exercise, can be done by anyone without any special equipment.

 

Although many people feel the pressure to run quickly, it is still good for your health even if you don't sweat profusely.

 

According to the recent UK media Mirror, Dr. Karan Razan, a UK NHS surgeon and lecturer at Sunderland University, said, "Good news for those who run slowly," and "You can achieve health benefits without putting excessive stress on your body."

 

He defined the speed of running slowly as the pace at which one can comfortably have a conversation.

 

His video has received over 910,000 views, attracting significant attention.

 

Running slowly actually reduces the risk of death?..."Less fatigue and injury risk, and faster recovery"

 

Everyone runs for different reasons, but all run to live healthily and longer.

 

Even if you run without getting tired at this time, you can maintain your health.

 

Dr. Karan's claim is that there is no need to run quickly without purpose for effects such as dieting or lowering blood pressure.

 

He explained by citing a study that analyzed the risk of death according to running speed in 2015.

 

Dr. Karan said, "There was no statistically significant difference in mortality rates between people who run vigorously and those who run slowly."

 

In this study, it was found that people who run lightly or moderately are more likely to live longer than those who engage in high-intensity running.

 

In this study, slow running refers to a pace at which one can comfortably converse while running.

 

Dr. Karan said, "People who run slowly are less likely to get tired or injured and recover faster than when they train excessively."

 

Running slowly in reality causes muscles to contract more slowly, but less fatigue-inducing substances accumulate, allowing for longer exercise and endurance building.

 

It also has the effect of strengthening muscles such as the front of the thigh and the quadriceps (the muscles used when lifting the leg from the waist down).

 

Reaching the 'runner's high' that brings a surge of happiness after running for more than 30 minutes... Even if it's slow, you can exercise steadily.

 

Dr. Karan explained that running slowly can significantly improve mental health.

 

Running for more than 30 minutes can lead to 'runner's high'.

 

Runner's high is a state in which the neurotransmitter endorphin, which makes you feel good after running for a long time, is released, and you feel light and refreshed.

 

Running slowly with a friend also helps improve mood by allowing conversation.

 

Dr. Karan said, "One of the benefits of running slowly is that you can have conversations that improve your mood."

 

He also added, "Running slowly allows more people to exercise consistently," and "Even elite runners proceed with Zone 2 training, which is beneficial for building the foundation of cardiovascular health." Zone 2 exercise is a training method involving slow, long-duration running at a low intensity where conversation is possible, and it is beneficial for improving cardiovascular endurance, mental well-being, and maintaining muscle mass.