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<div id='article-page'><div id='article-content' data-media-url='//news-app-staging.s3.amazonaws.com' data-base-url='//news-app-staging.herokuapp.com' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/run_audio.m4a' data-capture-url='//staging.analytics.lingraphica.com/events/capture_news' data-article-title='For a Longer Life, Go Running' data-article-id='417'><script src='//news-app-staging.herokuapp.com/javascripts/getscripts.js'></script><link rel='stylesheet' href='//news-app-staging.herokuapp.com/stylesheets/article.css' type='text/css' /><div class='article'><p><span data-start-time='0' data-end-time='4833'>We all know that exercise is good for your health. </span> <span data-start-time='4833' data-end-time='10021'>But some kinds of exercise may be better than others.</span> </p><p><span data-start-time='10021' data-end-time='17479'>Running, for example, may help to protect against heart disease and other health problems.</span> <span data-start-time='17479' data-end-time='21708'>Running also may help you live longer.</span> </p><p><span data-start-time='21708' data-end-time='26521'>Researchers say it is not important how far you run. </span> <span data-start-time='26521' data-end-time='32271'>It also does not matter how fast or even how often you run.</span> </p><p><span data-start-time='32271' data-end-time='38167'>As advertisements for the running shoe Nike say, “just do it.”</span> </p><p><span data-start-time='38167' data-end-time='43625'>Recently, researchers studied more than 55,000 adults. </span> <span data-start-time='43625' data-end-time='48500'>About one-fourth of the adults reported running regularly. </span> <span data-start-time='48500' data-end-time='60792'>The study found these runners were considerably less likely than non-runners to die of any form of disease, including heart disease. </span> <span data-start-time='60792' data-end-time='68521'>In fact, the runners lived, on average, three years longer than the non-runners.</span> </p><p><span data-start-time='68521' data-end-time='72167'>This study lasted 15 years. </span> <span data-start-time='72167' data-end-time='79375'>During that time, more than 3,400 of the individuals died.</span> <span data-start-time='79375' data-end-time='87229'>About 1,200 of the deaths were linked to heart disease, a heart attack or stroke. </span> <span data-start-time='' data-end-time=''> </span> <span data-start-time='87229' data-end-time='92021'>One of the researchers is a man named D.C. Lee. </span> <span data-start-time='92021' data-end-time='101438'>He is an assistant professor of kinesiology, or the science of movement, at Iowa State University. </span> <span data-start-time='101438' data-end-time='110083'>Compared to non-runners, he says, runners showed a much lower risk of dying from some diseases. </span> </p><p><span data-start-time='110083' data-end-time='121604'>“Compared to non-runners, runners showed 30 percent lower risk of death by any causes, including heart attack, stroke or cancer. </span> <span data-start-time='121604' data-end-time='133396'>Also, runners compared to non-runners showed 45 percent lower risk of death by cardiovascular disease, including heart attack and stroke.”</span> </p><p><span data-start-time='133396' data-end-time='145958'>D.C. Lee and the other researchers found that speed, distance and how often one runs made little difference in reducing the risk of death. </span> <span data-start-time='145958' data-end-time='152958'>The runners in the study averaged between 10 and 16 kilometers per hour. </span> <span data-start-time='152958' data-end-time='164938'>Mr. Lee says slower runners, and those who only ran once or twice a week, were helped nearly as much as those who ran faster and further.</span> </p><p><span data-start-time='164938' data-end-time='176938'>“And also we looked at the running over time and we found that persistent runners - over I think six years - they showed the biggest benefits, as well.”</span> </p><p><span data-start-time='176938' data-end-time='187521'>To stay healthy, doctors suggest that adults up to age 65 do 150 minutes of moderate exercise every week. </span> <span data-start-time='187521' data-end-time='197604'>They say these individuals need 75 minutes of vigorous exercise, like running, every week for good health.</span> </p><p><span data-start-time='197604' data-end-time='206104'>The researchers note that their study was based on the participants' answering questions over the years. </span> <span data-start-time='206104' data-end-time='214667'>The study lacked complete information on what these men and women ate and other facts about their lifestyles.</span> </p><p><span data-start-time='214667' data-end-time='220521'>Researchers say this missing information could have affected the results. </span> <span data-start-time='220521' data-end-time='229729'>Still, they hope their findings will motivate healthy adults to start running, a bit, down the road to a longer life.</span> </p><p><span data-start-time='229729' data-end-time='234833'>Running may be good exercise, but it can be difficult on the body. </span> <span data-start-time='234833' data-end-time='245875'>Here are five commonly shared ideas among fitness experts to reduce the risk of injury for people new to running or jogging.</span> </p><p><span data-start-time='245875' data-end-time='248646'>1. Take it easy</span> <span data-start-time='248646' data-end-time='252563'>Do not run too much, too soon or too fast. </span> <span data-start-time='252563' data-end-time='257542'>Most people get running injuries when they push themsleves too hard. </span> <span data-start-time='257542' data-end-time='263438'>The body needs time to get used to increases in distance or speed. </span> <span data-start-time='263438' data-end-time='267292'>Muscles and joints need time to recover.</span> </p><p><span data-start-time='267292' data-end-time='270771'>2. Listen to your body</span> <span data-start-time='270771' data-end-time='274708'>Most running injuries do not come out of the blue. </span> <span data-start-time='274708' data-end-time='277813'>Usually, there are warning signs. </span> <span data-start-time='277813' data-end-time='284438'>They may include body aches, sore muscles and pain that does not go away.</span> </p><p><span data-start-time='284438' data-end-time='288438'>3. Get good running shoes</span> <span data-start-time='288438' data-end-time='292271'>There is no single best shoe for every runner. </span> <span data-start-time='292271' data-end-time='297625'>You should find the shoe that offers the best fit and support for your feet. </span> <span data-start-time='297625' data-end-time='303958'>More importantly, you should replace your shoes every 500 to 800 kilometers.</span> </p><p><span data-start-time='303958' data-end-time='306875'>4. Take good notes</span> <span data-start-time='306875' data-end-time='313125'>Take some time after each run to write down notes about what you did and how you felt. </span> <span data-start-time='313125' data-end-time='318083'>Look for patterns, things that happen over and over again.</span> </p><p><span data-start-time='318083' data-end-time='326813'>For example, you may find that your knees ache when you run on consecutive or back-to-back days. </span> <span data-start-time='326813' data-end-time='332708'>But perhaps you feel great when you rest in between running days. </span> <span data-start-time='332708' data-end-time='337229'>These notes will help you identify the best workout for you.</span> </p><p><span data-start-time='337229' data-end-time='339979'>5. Cross train</span> <span data-start-time='339979' data-end-time='344104'>As we said earlier, running is hard on your body. </span> <span data-start-time='344104' data-end-time='355563'>So physical fitness experts suggest some form of cross training to improve muscle balance and to help you stay injury free.</span> <span data-start-time='355563' data-end-time='363042'>They say swimming, cycling, and yoga are good exercises to combine with running. </span> <span data-start-time='363042' data-end-time='366938'>These exercises are easier on the body.</span> </p><p><span data-start-time='366938' data-end-time='368792'>I’m Anna Matteo.</span> </p></div><div class='control-buttons-sticky' style='display:none;'><div class='control-buttons'><button title='Back' class='back' disabled='disabled'></button><button title='Play' class='play' disabled='disabled'></button><button title='Pause' class='pause' style='display:none;'></button><button title='Forward' class='forward' disabled='disabled'></button><button class='finished-reading' style='display:none;'>Done</button></div></div></div><div id='article-media'><div id='media-image'><img src='https://news-app-production.s3.amazonaws.com/articles/180/run_image.jpg'/></div></div><div id='question-content' style='display:none;'><div class='vocabulary_question question-container' data-question-id=2471 data-hint-location='318083' style='display:none;'><div class='question' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/what_does_consecutive_mean.m4a'>What does <strong>consecutive</strong> mean?</div><div class='choices' data-correct-choice='following in uninterrupted succession'><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/a_violent_storm.m4a'><span>a violent storm</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/following_in_uninterrupted_succession.m4a'><span>following in uninterrupted succession</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/very_intense.m4a'><span>very intense</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/just_enough.m4a'><span>just enough</span></div></div></div><div class='vocabulary_question question-container' data-question-id=2472 data-hint-location='187521' style='display:none;'><div class='question' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/what_does_vigorous_mean.m4a'>What does <strong>vigorous</strong> mean?</div><div class='choices' data-correct-choice='done with great force and energy'><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/a_violent_storm.m4a'><span>a violent storm</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/continuous.m4a'><span>continuous</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/done_with_great_force_and_energy.m4a'><span>done with great force and energy</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/just_enough.m4a'><span>just enough</span></div></div></div><div class='vocabulary_question question-container' data-question-id=2473 data-hint-location='176938' style='display:none;'><div class='question' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/what_does_moderate_mean.m4a'>What does <strong>moderate</strong> mean?</div><div class='choices' data-correct-choice='neither too much nor too little'><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/a_violent_storm.m4a'><span>a violent storm</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/continuous.m4a'><span>continuous</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/very_intense.m4a'><span>very intense</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/neither_too_much_nor_too_little.m4a'><span>neither too much nor too little</span></div></div></div><div class='multiple_choice_question question-container' data-question-id=2474 data-hint-location='344104' style='display:none;'><div class='question' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/what_do_experts_suggest_to_imporve_balance_and_avoid_injuries.m4a'>What do experts suggest to imporve balance and avoid injuries?</div><div class='choices' data-correct-choice='cross training'><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/smoking.m4a'><span>smoking</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/protein_bars.m4a'><span>protein bars</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/sleeping.m4a'><span>sleeping</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/cross_training.m4a'><span>cross training</span></div></div></div><div class='multiple_choice_question question-container' data-question-id=2475 data-hint-location='206104' style='display:none;'><div class='question' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/what_aspect_of_the_participants_lives_did_the_study_not_account_for.m4a'>What aspect of the participants' lives did the study not account for?</div><div class='choices' data-correct-choice='eating habits'><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/eating_habits.m4a'><span>eating habits</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/exercise.m4a'><span>exercise</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/weight.m4a'><span>weight</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/age.m4a'><span>age</span></div></div></div><div class='multiple_choice_question question-container' data-question-id=2476 data-hint-location='10021' style='display:none;'><div class='question' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/what_is_the_major_disease_that_running_helps_prevent.m4a'>What is the major disease that running helps prevent?</div><div class='choices' data-correct-choice='heart disease'><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/lymes_disease.m4a'><span>lymes disease</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/cancer.m4a'><span>cancer</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/diabetes.m4a'><span>diabetes</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/heart_disease.m4a'><span>heart disease</span></div></div></div><div class='sentence_completion_question question-container' data-question-id=2477 data-hint-location='60792' style='display:none;'><div class='question' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/runners_live_on_average__blank__years_longer_than_the_nonrunners.m4a'>Runners live, on average, <span class='blank'>three</span> years longer than the non-runners.</div><div class='choices' data-correct-choice='three'><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/twenty.m4a'><span>twenty</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/ten.m4a'><span>ten</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/three.m4a'><span>three</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/five.m4a'><span>five</span></div></div></div><div class='sentence_completion_question question-container' data-question-id=2478 data-hint-location='297625' style='display:none;'><div class='question' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/you_should_replace_your__blank__every_500_to_800_kilometers.m4a'>You should replace your <span class='blank'>shoes</span> every 500 to 800 kilometers.</div><div class='choices' data-correct-choice='shoes'><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/times.m4a'><span>times</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/routes.m4a'><span>routes</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/shoes.m4a'><span>shoes</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/water.m4a'><span>water</span></div></div></div><div class='sentence_completion_question question-container' data-question-id=2479 data-hint-location='17479' style='display:none;'><div class='question' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/running_is_said_to_help_people_live__blank_.m4a'>Running is said to help people live <span class='blank'>longer</span>.</div><div class='choices' data-correct-choice='longer'><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/shorter.m4a'><span>shorter</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/happily.m4a'><span>happily</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/longer.m4a'><span>longer</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/180/calmer.m4a'><span>calmer</span></div></div></div><div class='question-buttons'><button class='skip-button'></button><button class='hint-button'></button><button class='speak-button'></button></div></div></div>
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