Running and Colon Health: Benefits and Risks

Several studies have shown that regular running not only helps enhance physical fitness and mental health but also plays an important role in preventing chronic diseases such as diabetes, heart disease, and colon cancer.

The reason behind this is its beneficial effect on digestion, reducing inflammation, helping control weight, and regulating hormones related to the growth of cancerous cells.

A new study conducted by Inova Shahr Cancer Institute indicated that long-distance running may be associated with an increased risk of advanced adenomas in young runners.

The results showed that 15% of participants aged between 35 and 50 suffered from advanced adenomas, while the percentage among the general population ranges between 1–2%, highlighting the importance of balancing intense physical activity with early colon screenings.

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According to Times of India, experts indicate that moderate and regular running helps:

• Improve bowel movement and reduce the colon’s exposure to carcinogenic substances.
• Reduce chronic inflammation, which is considered a key factor in cancer development.
• Manage weight and maintain a healthy weight, helping reduce cancer risks associated with obesity.
• Regulate hormones related to the growth of cancerous cells.

Studies have shown that individuals who survived colon cancer and engage in regular running notice a decrease in disease recurrence and a significant improvement in survival rates and quality of life.

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To reduce risks and maximize benefits, experts recommend moderate running for 150 minutes per week or vigorous running for 75 minutes, along with a balanced, fiber-rich diet, regular colon check-ups, avoiding overtraining, and giving the body sufficient time to recover.

Running has many benefits for people who practice it regularly, and they appear in the following points:

Running contributes to reducing mortality rates, as it lowers the risk of death or exposure to any health problems by up to 29%, Deaths often occur as a result of cardiovascular diseases, which account for 50% of the cases, and it also reduces the risk of death from stroke.

• Running helps reduce the risk of developing cardiovascular diseases.
• It reduces or prevents the impact of serious diseases such as cancer, thereby lowering the risk of death caused by it by 30–50%.
• It works on reducing the chance of developing neurological diseases and death caused by them, such as Alzheimer’s disease and Parkinson’s disease.
• Running helps strengthen bones and make them more solid, which enhances muscle structure.
• It contributes to burning many calories and maintaining an ideal weight.
• It helps reduce the risk of death caused by respiratory infections and neurological diseases.
• Running contributes to enhancing sleep quality and improving mental health.
• It strengthens memory and makes a person more aware and alert with age.

All these benefits can be obtained by exercising for 4 and a half hours weekly, which means that it is not necessary to run for long periods daily, because running is considered a tiring exercise and overdoing it may cause injuries such as fractures.

General tips when practicing running

Here are some guidelines to ensure you benefit from running every day:

• Start at a moderate pace: You should start running or brisk walking at a speed that allows you to move without feeling shortness of breath, and this speed should not cause any pain or injury.
• Progress slowly: Start with light to moderate intensity exercises for short periods throughout the week, then gradually move to more intense and longer exercises.
• Increase your workout level gradually: For people who aim to lose weight or maintain a healthy weight, it is recommended to practice running slowly but regularly for several weeks and months.
• Try other types of exercises: You can try an additional set of exercises such as strength training, balance-enhancing exercises, and flexibility exercises.
• Be realistic: Set an appropriate plan that takes into account several factors, such as age, gender, health condition, and health goals. And if running is not suitable, you can replace it with another aerobic activity, such as swimming, cycling, or brisk walking.