Running Can Reduce Your Risk of Heart Disease by 30%: Here’s Why It Matters
Written by Erica Warrellow, BHK
February is recognized across Canada as Heart Month, a time to reflect on heart health and the lifestyle choices that can help protect it. Heart disease affects approximately 2.4 million Canadian adults and remains the second leading cause of death nationwide (Government of Canada, 2023). While these statistics are concerning, research continues to show that accessible forms of physical activity can significantly reduce cardiovascular risk.
Running and Cardiovascular Disease Risk
A large systematic review study published in the British Journal of Sports Medicine looked at results from many previous studies, and found that people who run regularly are much less likely to die from heart and blood vessel diseases.
In simple terms: running is strongly linked to living longer and having a lower risk of dying from heart problems.
Amazingly, any amount of running, regardless of pace, duration, or weekly volume, is linked to a 30% lower risk of death from cardiovascular disease (Pedisic et al., 2019).
These findings highlight an important message: you do not need to run far or fast to experience measurable heart‑health benefits. Even short, consistent bouts of running can support long-term cardiovascular health.
How Running Supports Heart Health
Running provides several well-documented benefits to the cardiovascular system, including:
Improved circulation and reduced blood pressure Lower systemic inflammation (a key contributor to heart disease)
Enhanced efficiency of the heart muscle
Healthy weight management
Mental health benefits, such as stress reduction, which also support heart health
These effects contribute collectively to a lower risk of cardiovascular events and improved longevity.
Interested in Starting a Running Routine?
For individuals who want to begin running, but may be dealing with joint pain, previous injuries, have a history of cardiovascular disease, or are uncertain about where to start, guidance from a physiotherapist can help ensure a safe and sustainable progression.
Our team is here to support you in building a heart‑healthy running routine that fits your experience level and goals.
References
Government of Canada. (2023). Heart disease in Canada: Highlights from the Canadian Chronic Disease Surveillance System. https://www.canada.ca/en/public-health/services/publications/diseases-conditions/heart-disease-canada-fact-sheet.html
Pedisic, Z., Shrestha, N., Kovalchik, S., Stamatakis, E., Oja, P., Bauman, A., & Bennie, J. (2019). Is running associated with a lower risk of all-cause, cardiovascular and cancer mortality, and is the more the better? A systematic review and meta-analysis. British Journal of Sports Medicine, 0, 1–9. https://vuir.vu.edu.au/40291/1/Pedisic_etal%282020%29-Is_running_associated_with_alower_risk.pdf