Perhaps you set yourself the New Year’s resolution to start running, Health & Injuries training plan in hand – but now, over a month into the year, you might be wondering whether you can sustain it. Or, maybe you’re already an established runner whose enthusiasm is waning due to the ongoing wintry weather and still-dark mornings and evenings? If so, we understand – but now a new study is here to keep you motivated as it claims that those who keep running are laying the foundations for improved health in later life.

This research, published in Frontiers in Sports and Active Living, has shown that people who continue to run are more likely to keep off the weight in later life. It compared the lean mass and fat mass of males aged 20-39 and 70-89, who were then further grouped as sprinters, endurance runners, strength athletes or fit, athletic individuals who did not necessary take part in competitive sports.

Running can keep fat at bay in later life

The results demonstrated that fat mass was significantly lower in sprint and endurance athletes compared to strength athletes across both age groups. In other words, consistent running helps to prevent weight or fat gain in subsequent years – so, if you haven’t done so already, there’s no better time to weave regular running Best wireless headphones.

'Our data clearly shows that lifelong running exercise, be it long distance or repeated short distance sprinting, maintains lower fat mass levels than a typical physically active lifestyle and also more than participating in competitive strength sports,' says Dr Simon Walker, a Docent in Exercise Physiology at the University of Jyväskylä who co-led the research. 'Absolutely, this result motivates me to continue running. I'd certainly be happy with a fat percentage of 16-18% when I'm in my 70s and 80s.'

Strength training keeps your muscles in check

On the flip side – and perhaps unsurprisingly – the same study found that the participants who engaged in long term strength training preserved more muscle mass than their sprinting or long distance-running counterparts. In fact, of those studied, weight-wielders in the older group even had a similar amount of muscle mass as the younger strength trainers.

As such, for maximum long term physical benefit, Walker suggests supplementing running activities with plenty of strength training sessions. 'In terms of enhancing body composition through both heightened muscle mass and maintenance of a non-health affecting fat mass, it seems that a combined approach is recommendable,' he says.

Runners World, Part of the Hearst UK Wellbeing Network bodyweight exercises If you need some motivation to keep running, read what this new study has to say strength-based work at the gym, regular resistance training of this kind can greatly improve both your current running performance and the overall shape and wellness of your body in later years.

Lifelong activity brings long term rewards

While this new study considered only males, Walker believes that similar results would be shown for females, too, especially considering age-related effects such as the menopause. He believes that the most important finding from this research is that exercising now will do wonders for your future self, no matter what your gender.

'The key is perhaps to prevent a rise in fat mass or loss in muscle mass in the first place and maintain exercise throughout the lifespan,' he says. 'Thus, lifelong engagement in regular exercise does help to maintain a healthy body composition. That is no myth.'

Runners World UK The best running shoes for 2024, expert-tested or simply safeguard a lean, strong body, you can be assured that running will stimulate good health for the long haul. As per the findings of this study, running is as beneficial for your future physiological state as it is for your present one – so keep going.

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Rachel Boswell
Senior Content Writer

Rachel is Runner's World UK's Senior Content Writer, covering all running-related topics from training advice and gear reviews to race reports and elite runner profiles. Formerly a Website Content Editor and Content Manager at London Marathon Events and The Running Channel respectively, Rachel is well-versed in the running scene and understands what it takes to put on some of the biggest running events in the world. A 2:50 marathoner, she would much rather run 26.2 miles than race a 5K and has currently completed 11 marathons, including five of the six Abbott World Marathon Majors in a sub-3 time. She now hopes to run the Tokyo Marathon to complete the set and become a Six Star Finisher.