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Improving Blood Vessels
The results were presented this month at a congress of the European Society of Cardiology (ESC). Dr. Anish Bhuva of the British Heart Foundation at University College London explains:“New runners who train for 6 months and complete their first marathon see a reduction in the age of their blood vessels by four years and a decrease in blood pressure. This is comparable to the effect of medication. If this effect persists, it could translate into a approximately 10% lower risk of stroke.”
Stiff Blood Vessels
A characteristic of normal aging is the stiffening of blood vessels. This increases the risk of strokes and heart disease, even in healthy individuals. Athletes who have trained their whole lives have, biologically speaking, younger blood vessels compared to others of the same age. Therefore, British researchers wanted to find out to what extent this effect could be achieved by people who are just starting to run.Running First Marathon
The study included 139 healthy people who were participating in a marathon for the first time. The participants were between 21 and 69 years old. They were advised to follow a special beginner’s program as preparation. They ran approximately 10 to 20 kilometers per week. They did this for six months leading up to the London Marathon of 2016 or 2017. Before they started this and two weeks after completing the marathon, MRI scans and echocardiograms of the heart and blood vessels were performed. In addition, a fitness test was conducted, blood pressure was measured, and heart rate was monitored. The biological age of the aorta was also calculated at both times.“Four Years Younger”
After completing the marathon, the stiffness of the aorta decreased, making it biologically four years younger than before the preparation. The greatest effects were seen in the older participants and the slower runners.“You don’t have to be a top athlete to benefit from the advantages of running a marathon. In fact, the effects seem greatest in older and slower runners.” Dr. Bhuva
Fitter and Healthier
As you would expect, participants saw improvements in fitness and heart rate. However, these improvements were relatively modest. Especially compared to the greater impact on aortic stiffness and blood pressure. Before preparing for the marathon, participants ran less than 2 hours per week. As you might expect, their times were also longer than experienced marathon runners. According to the researchers, however, it is noteworthy that the benefits of lifelong training can be achieved after a relatively short training program. Personally, I find that statement a bit strange. You could argue that the benefits of experienced runners are apparently not achieved through lifelong training, but may already be achieved in the initial period of running. The researchers were not entirely objective. Author of the study Professor Sanjay Sharma is also the medical director of the London Marathon. “The benefits of training on the heart and circulation are well established and are associated with a lower risk of heart disease and death. Recent research has shown that training can slow down the aging of the cardiovascular system. Our research shows that people who run a marathon for the first time make their cardiovascular system ‘younger’.”References
- European Society of Cardiology. “Training for first-time marathon ‘reverses’ aging of blood vessels.” ScienceDaily. ScienceDaily, 3 May 2019. <www.sciencedaily.com/releases/2019/05/190503080607.htm>.
