In this cohort, running was associated with lower all-cause and cardiovascular mortality; vigorous activity may be more time-efficient than moderate activity, but walking remains beneficial. A large observational study found that running for as little as five minutes daily is associated with a 30% lower risk of death from all causes and a 45% lower risk of cardiovascular death compared to not running. These benefits were observed across a wide range of running doses and speeds, suggesting that minimal running provides substantial health advantages.
Study design and participants
The study used data from the Aerobics Center Longitudinal Study, which followed adults who visited the Cooper Clinic in Dallas, Texas, for preventive medical exams. The final analysis included 55,137 adults aged 18 to 100 years with a mean age of 44. About 26% were women. Researchers excluded people who reported a history of heart attack, stroke, or cancer at baseline, and those with less than one year of follow-up data.
Participants self-reported their running habits through questionnaires about leisure-time activity. About 24% of participants reported running at baseline. The study tracked participants for an average of 15 years, during which 3,413 people died from all causes and 1,217 died from cardiovascular disease.
Minimal running reduces mortality risk
Even very small amounts of running were associated with reduced mortality risk. Runners had 30% lower risk of all-cause mortality and 45% lower cardiovascular mortality compared to non-runners, across a wide range of running doses and speeds. Running less than 51 minutes per week (about five to ten minutes per day), less than six miles per week, one to two times per week, or at speeds below six miles per hour was still linked with lower risk than not running at all.
The benefits appeared to plateau with higher amounts of running (diminishing returns), suggesting that even minimal running provides most of the observed benefit. Researchers adjusted for age, sex, smoking, alcohol consumption, other physical activity, and family history of cardiovascular disease. The associations remained significant after further adjustment for body mass index, blood pressure, diabetes, and cholesterol levels.
Running vs walking efficiency
The study’s discussion notes that vigorous activity like running may be more time-efficient than moderate-intensity activity like walking, suggesting that 5-10 minutes of running per day may provide similar benefits to 15-20 minutes of moderate activity. This time-efficiency advantage likely comes from running’s higher intensity, which produces greater cardiovascular stress and adaptations per minute of activity.
However, walking remains beneficial for health, and combining both activities may offer additional advantages. Both activities support heart health, but running may achieve similar benefits in shorter time periods.
Limitations and quality of evidence
Several limitations affect how broadly these findings can be applied. The study cohort was predominantly non-Hispanic white adults from middle-to-upper socioeconomic backgrounds, which may limit generalizability to other populations. Running exposure was self-reported, which could introduce recall bias or overreporting.
The observational design means the study cannot prove that running causes reduced mortality, only that the two are associated. Healthier people may be more likely to run, though researchers attempted to control for this by excluding people with major diseases at baseline and adjusting for health conditions.
The study has several strengths: a large sample size (over 55,000 participants), long follow-up (15 years average), and adjustment for multiple potential confounding factors. Similar patterns linking exercise with longevity have been observed in other large population studies, supporting the general conclusion that regular physical activity is linked with longer life.
What you can do about it
Running for just five to ten minutes daily may provide substantial health benefits if you are healthy enough for this level of activity. Start slowly and build gradually if you are new to running or have been inactive. Consult a healthcare provider before beginning any new exercise program, especially if you have cardiovascular risk factors or existing health conditions.
Consistency matters more than intensity for long-term benefits. Even very short, slow runs done regularly appear more beneficial than longer, more intense sessions done sporadically. Walking remains a valuable activity for those who cannot or prefer not to run, and both activities can complement each other in a complete fitness routine.
Sources and related information
Journal of the American College of Cardiology – Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk – 2014
A study analyzing data from 55,137 adults followed for an average of 15 years found that running was associated with 30% lower all-cause mortality and 45% lower cardiovascular mortality compared to not running. These benefits were observed even among people who ran less than 51 minutes per week, less than six miles per week, one to two times per week, or at speeds below six miles per hour. The study’s discussion notes that vigorous activity like running may be more time-efficient than moderate-intensity activity, suggesting that 5-10 minutes of running per day may provide similar benefits to 15-20 minutes of moderate activity. The study adjusted for multiple potential confounding factors including age, sex, smoking, alcohol use, other physical activity, and family history of cardiovascular disease.
American College of Cardiology – Leisure running and mortality risk – 2014
A press release summarizing findings from research published in the Journal of the American College of Cardiology, stating that running for as little as five minutes daily was associated with significantly reduced mortality risk. The study tracked over 55,000 adults for 15 years and found that the benefits were observed across a wide range of running speeds, durations, and frequencies.
Running Magazine – Is running better than walking? – Context
A secondary source discussing the time efficiency of running compared to walking for cardiovascular health benefits. The article notes that running may provide similar health benefits in less time than walking, though both activities remain valuable for overall health.
