你需要跑多少步才能延长寿命

对23万人的调查显示，你需要跑多少步才能延长寿命

It's free, requires no equipment and the scenery can be stunning – it's no wonder running is among the world's most popular sports.

跑步是免费的，不需要任何设备，而且风景非常迷人——难怪跑步是世界上最受欢迎的运动之一。

The number of recreational runners in Australia has doubled from 2006 to 2014. Now more than 1.35 million Australians (7.4 percent) run for fun and exercise.

从2006年到2014年，澳大利亚休闲跑步者的数量翻了一番。现在，超过135万澳大利亚人(7.4%)跑步是为了娱乐和锻炼。

Our study, published today in the British Journal of Sports Medicine, suggests running can significantly improve your health and reduce the risk of death at a given point in time.

我们今天发表在《英国运动医学杂志》上的研究表明，跑步可以显著改善你的健康状况，并在一定时间内降低死亡风险。

And you don't have to run fast or far to reap the benefits.

你不必跑得太快或太远就可以得到好处。

Our study

我们的研究

Past research has found running reduces the risk of obesity, high blood pressure, high cholesterol, disability, type 2 diabetes, heart disease and cancer.

过去的研究发现跑步可以降低肥胖、高血压、高胆固醇、残疾、2型糖尿病、心脏病和癌症的风险。

It also improves aerobic endurance, heart function, balance and metabolism.

它还改善有氧耐力，心脏功能，平衡和新陈代谢。

These are important components of your overall health status. So, it would be reasonable to assume participation in running increases longevity. But the previous scientific evidence on this has been inconsistent.

这些是你整体健康状况的重要组成部分。因此，有理由认为参加跑步可以延长寿命。但之前的科学证据并不一致。

Our review summarised the results of 14 individual studies on the association between running or jogging and the risk of death from all causes, heart disease and cancer.

我们的综述总结了14项关于跑步或慢跑与各种原因、心脏病和癌症死亡风险之间关系的独立研究的结果。

Our pooled sample included more than 230,000 participants, 10 percent of whom were runners. The studies tracked participants' health for between 5.5 and 35 years. During this time, 25,951 of the participants died.

我们的汇总样本包括超过23万名参与者，其中10%是跑步者。这项研究对参与者的健康状况进行了5.5到35年的跟踪调查。在此期间，25951名参与者死亡。

When we pooled the data from the studies, we found runners had a 27 percent lower risk of dying during the study period from any cause compared with non-runners.

当我们收集研究数据时，我们发现跑步者在研究期间死于任何原因的风险比非跑步者低27%。

Specifically, running was associated with a 30 percent lower risk of death from heart disease and a 23 percent lower risk of death from cancer.

具体来说，跑步可以降低30%的心脏病死亡风险和23%的癌症死亡风险。

More isn't necessarily better

更多未必更好

We found running just once a week, or for 50 minutes a week, reduces the risk of death at a given point in time. The benefits don't seem to increase or decrease with higher amounts of running.

我们发现，每周只跑一次，或者每周跑50分钟，可以在给定的时间点降低死亡风险。随着跑步量的增加，这些好处似乎不会增加或减少。

This is good news for those who don't have much time on their hands for exercise. But it shouldn't discourage those who enjoy running longer and more often. We found even "hardcore" running (for example, every day or four hours a week) is beneficial for health.

对于那些没有太多时间锻炼的人来说，这是个好消息。但这不应该让那些喜欢跑得更长更频繁的人气馁。我们发现，，即使是“铁杆”跑步(例如，每天或每周4小时)也有益于健康。

Nor do the benefits necessarily increase by running at high speeds. We found similar benefits for running at any speed between 8 and 13 km/h. It might be that running at your own "most comfortable pace" is the best for your health.

高速运行也不一定会增加效益。我们发现在8到13公里/小时的任何速度下跑步都有类似的好处。也许以你自己的“最舒适的速度”跑步对你的健康最好。

But keep in mind there are risks as well

但要记住，这样做也有风险

Running may lead to overuse injuries. These occur as a consequence of repeated mechanical stress on the tissue without sufficient time for recovery.

跑步可能会导致过度使用伤害。这是由于组织反复受到机械应力而没有足够的恢复时间造成的。

A history of injury and a longer duration of activity increase the risk of overuse injuries.

受伤史和较长的活动时间会增加过度使用伤害的风险。

You can minimise the risk by avoiding uneven or hard surfaces, wearing appropriate footwear, and trying not to suddenly increase the pace or duration of running.

你可以通过避免不平整或坚硬的表面，穿合适的鞋，尽量不突然增加跑步的速度或时间来降低风险。

There is always the risk of sudden death during exercise, but this occurs very rarely.

运动中总有猝死的危险，但这种情况很少发生。

Importantly, we found the overall benefit of running far outweighs the associated risks. Shorter duration and lower pace of running will further reduce the risks.

重要的是，我们发现跑步的总体好处远远大于相关的风险。较短的持续时间和较低的跑步速度将进一步降低风险。

Tips for beginners

初学者小贴士

Start slow and gradually increase the pace, duration and weekly frequency. Set your aim at 50 minutes a week or more, and run at a comfortable speed. Be persistent, but don't let yourself run out of steam.

慢慢开始，逐渐增加速度、持续时间和每周频率。将你的目标设定为每周50分钟或更长时间，并以舒适的速度跑步要坚持不懈，但不要让自己失去动力。

The benefits will be similar, regardless of whether you do it in one go or in multiple sessions spread across the week.

不管你是一次性做还是在一周内分几次做，效果都是相似的。

If you don't like running alone, consider joining a running group or an organised event such as parkrun. Running in a group can increase your motivation and provide a fun social experience.

如果你不喜欢独自跑步，可以考虑加入跑步小组或参加有组织的活动，如跑马拉松。在一个团体中跑步可以增加你的动力，并提供一个有趣的社交体验。

It can be hard to start running, but it shouldn't be too hard. If you don't like running, don't force it; there are more than 800 other interesting sports to choose from. The benefits of many other sports (such as swimming, tennis, cycling and aerobics) are comparable to the ones we found for running.

开始跑步可能很难，但不应该太难。如果你不喜欢跑步，不要强迫;还有800多种有趣的运动可供选择。许多其他运动(如游泳、网球、自行车和有氧运动)的好处与我们在跑步中发现的相当。