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You are here: Home / Archives for Running

Running Can Help Prevent Cancer

April 10, 2020 By sportadmin Leave a Comment

The big C. The mere mention of the word can strike fear in the hearts of many for a reason. While there are no guarantees in life, it makes sound health sense to do everything you can to help prevent cancer.

Science-Backed Evidence That Running Can Help Prevent Cancer

When it comes to this disease, the old cliché about an ounce of prevention holds. Now, ample scientific evidence exists to support cardiovascular exercises like running as an effective means of staving off the disorder.

Why Running? 

Running is an ideal form of cardiovascular fitness for several reasons. The first is its affordability. Other than a quality pair of sneakers, you don’t need any special equipment, nor do you need to join a health club. You can invest in a treadmill if you like, but if you have the earth beneath your feet, you have a surface to perform your workout.

Running also passes the time test that many busy schedules demand. Experts recommend 150 minutes of moderate exercise or 75 minutes of vigorous movement each week. While relatively few Pilates classes will get your heart pumping enough to meet the latter requirement, running nails it.

7 Cancers That Running Helps Prevent 

Did you know that people could prevent seven out of every 10 deaths by modifying their lifestyles and practicing preventive care? Exercise falls under that umbrella, and running has been shown to help reduce your risk of the following seven cancers.

1. Colorectal Cancer 

Research shows that adults who increase their physical activity levels can reduce their risk of developing colon cancer by 30% to 40%, as compared to sedentary individuals. Running increases blood flow and circulation, which helps to create a more efficient gastrointestinal system. Many runners will testify to the moving effects that their sport has on bowel function. When your body eliminates waste more rapidly, it has less time to accumulate and cause cellular-level changes.

2. Prostate Cancer

Running helps prevent the inflammation that can spur prostate cancer, and it may decrease the side effects associated with treatment of the disease. Remedying the disorder often involves androgen deprivation therapy, which can stimulate muscle and bone loss. However, exercise helps to increase bone density and build tissue, both of which can stave off weakness and breakage.

3. Breast Cancer

Exercise can help prevent breast cancer in three critical ways — by lowering weight, boosting immune function and regulating estrogen levels. Postmenopausal women with higher estrogen levels have an increased risk of developing the disease. One factor influencing how much of this hormone a woman’s body produces is her weight. Leaner women tend to have lower levels than those who carry extra pounds. Finally, exercise boosts immune function, which may help your body destroy cancerous cells.

4. Endometrial Cancer

Just as going for a run can prevent breast cancer, similar mechanisms help to prevent the endometrial form of the disease. Even women who haven’t reached menopause can reap the benefits, and not only regarding weight management. Balancing out your hormonal levels through routine physical activity can help reduce the unpleasant symptoms associated with menstruation, too.

5. Ovarian Cancer 

Running also helps reduce your chances of getting cancer of the organ that produces your eggs. The weight management aspect of movement can also help by reducing your diabetes risk. Women with diabetes run a 20% to 25% higher risk of getting ovarian cancer, but exercise can lower the chances of developing the Type 2 form of this endocrine condition.

6. Gastric Cancer 

A recent meta-analysis indicated an overall 19% decrease in stomach cancer risk among those who were physically active. It helps to reduce the chronic inflammation that often spurs the development of the disease. Considering that this form of cancer accounts for the second-leading cause of death from it, you should lace up your sneakers today.

7. Liver Cancer 

Here’s a stunning statistic — people who engage in two or more hours of vigorous activity weekly can cut their chances of developing liver cancer by 95%, compared to the physically inactive. Engaging in any activity at all decreases the risk by 45%. This finding isn’t to say you can go out and pound brewskis after going for a run, but it’s OK to tip one back after logging your mileage.

Getting Started with Your Running Program

When getting started with any fitness program, it’s a wise idea to consult your doctor first. If you have conditions such as arthritis or degenerative disk disease, you can still participate. However, you may wish to moderate your mileage.

You can also see a qualified personal trainer to work up a program, although you’ll find ample training schedules available online for free. The most crucial factor remains listening to your body. If you experience sharp pain or feel breathless, stop or slow down. You should be able to speak a short sentence while exerting yourself. If you can’t, you’re going too hard.

Want to Prevent Cancer? Go for a Run 

If you want an inexpensive way to prevent cancer, lace up your running shoes. You’ll feel better and reap the benefits of a healthy lifestyle.

article by Kate Harveston

Filed Under: Articles, Featured, Health, Science Tagged With: Health, Running, science

So … back to running

July 2, 2013 By sportadmin Leave a Comment

After this morning’s run, there’s no doubt I’ll always be a runner Fabulous run. Not for recovery from the 2013 Comrades, nor for something like Comrades, as all the runs before 2 June were: committed, thought-through, after-analysed, all trying to build the right stuff to handle the monsters on the day and get through those tricky 54 miles […]
Ultimate Comrades

Filed Under: Running Blogs Tagged With: back, Running

Rugby and running

May 28, 2013 By sportadmin Leave a Comment

One of the by-products of rugby is the recovery massage practice. The players get battered and bruised in  game,  get fixed up so that they can get battered again the next weekend.  They sit in an ice bath. Specialists dig deep into their bruises. Getting fixed is almost as tough as the playing. I got a […]
Ultimate Comrades

Filed Under: Running Blogs Tagged With: Rugby, Running

Recovery running

March 16, 2013 By sportadmin Leave a Comment

Recovery Running In the logic of endurance running recovery runs help recover from harder runs. It’s also there in the recovery runs and the times that we don’t run, that we adapt to the worker and so get stronger. I glad that now here in March with the run less than 3 months away that […]
Ultimate Comrades

Filed Under: Running Blogs Tagged With: Recovery, Running

Logic of Running

March 12, 2013 By sportadmin Leave a Comment

The logic of running: Running strength grows only if enough recovery and adaptation is allowed between runs. I know I should rest tomorrow. I know too I won’t. Gotta feel I’m working and not indulging as I might easily do.
Ultimate Comrades

Filed Under: Running Blogs Tagged With: Logic, Running

Not just running

March 10, 2013 By sportadmin Leave a Comment

            I like the way running regular routes makes them richer, makes me feel part of them; how other the buildings, roads, street lights, weeds, people use the same space; how we share what we are, what we do, where we do it.
Ultimate Comrades

Filed Under: Running Blogs Tagged With: Just, Running

Balance in Running

December 19, 2012 By sportadmin Leave a Comment

On the Running Feedback forums I was recently asked about the balance spoken about in so many of the thread replies. Balance in a nutshell is a healthy outlook and enjoyment of one’s running, where you run for what it gives you and not primarily giving to running without keeping the balance. The balance being […]

Balance in Running is a post from: The Editor – Time-to-Run

The Editor – Time-to-Run
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Filed Under: Running Blogs Tagged With: Balance, Running

The Change in Running Kit

August 23, 2012 By sportadmin Leave a Comment

I was browsing through some of my old running photo’s the other day — circa 1982 — and it made me realise how much running gear has improved. In 1982 — I had just joined the Nelspruit Marathon club then — our running shorts were hand-made by the wife of one of our runners. They […]

The Change in Running Kit is a post from: Time-to-Run South Africa

Time-to-Run South Africa» News

Filed Under: Running Tagged With: change, Running

Running with poles by Cassandra Davis

August 2, 2012 By sportadmin Leave a Comment

Last year when I ran in the Mauritanian desert I met a Finnish competitor with ski poles. He was getting teased like mad by everyone asking him if he was expecting it to snow — the temperature was about 50°C! He also had an umbrella for the sun (no, he wasn’t expecting rain either), and […]

Running with poles by Cassandra Davis is a post from: Time-to-Run Women

Time-to-Run Women» Articles

Filed Under: Women Tagged With: Cassandra, Davis, poles, Running

The Running Shoe Generation Gap

July 15, 2012 By sportadmin Leave a Comment

Your feet take the brunt of the punishment during running, each one pounds the ground some 600 times per km. Running shoes are therefore, the most important equipment needed to absorb shock and to remain injury free.. For me purchasing new running shoes is purely a necessity purchase, not something that I look forward to […]

The Running Shoe Generation Gap is a post from: Time-to-Run Women

Time-to-Run Women» Articles

Filed Under: Women Tagged With: Generation, Running, Shoe

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