The cardiovascular system plays a central role in the health and performance of runners. Those who run regularly not only improve their endurance but also promote efficient oxygen supply to the muscles and protect their heart from diseases in the long term.
Author:
Dr. rer. nat. Michael Schwarz, sports and movement scientist, head of the Medbase Checkup Center
1) Why is a strong cardiovascular system important for runners?
The cardiovascular system is the engine of our performance. It supplies the muscles with oxygen and nutrients during running. This allows runners to become more efficient and faster. The more blood the heart pumps through the body per minute (cardiac output), the better the muscles are supplied, and the more efficiently they can work. This applies to all endurance sports, including cycling.
2) How does running affect the cardiovascular system?
Running, like other endurance sports, strengthens the cardiovascular system through regular exertion. The body adapts to the increased load, a principle known as supercompensation. These adaptation effects help replenish energy deficits, improve blood circulation, and increase the number of “powerhouses” in muscle cells (mitochondria). This process allows muscles to receive better nutrients and oxygen, optimizing energy supply.
3) Can running lower blood pressure?
Yes, regular running can effectively lower blood pressure, thereby reducing the risk of cardiovascular diseases (see box). Additionally, running positively impacts weight, stress levels, and overall health.
4) Does regular running reduce the risk of heart disease in the long term?
Absolutely. Regular running helps lower typical risk factors such as high blood pressure, obesity, or high cholesterol levels. It is one of the best preventive measures for a healthy cardiovascular system and can reduce the risk of heart disease in the long term. Exercise is the best medicine for preventing cardiovascular diseases.
5) Can intense training lead to heart problems?
The dose makes the poison: too little exercise is unhealthy, as seen in the prevalence of common lifestyle diseases like high blood pressure or diabetes in sedentary individuals. In extreme or professional athletes, such as triathletes, ultramarathoners, or marathon runners, there is a slightly above-average occurrence of heart rhythm disturbances. However, this risk is minimal for recreational athletes.
How endurance sports lower blood pressure
Studies show that endurance sports can lower blood pressure by an average of 5 to 8 units. Blood pressure is measured in “millimeters of mercury” (mmHg) and indicated by two numbers. For example, “120 over 80 mmHg” is considered normal blood pressure. The first (higher) value is the systolic pressure – the pressure at which blood is pumped out of the heart. The second (lower) value is the diastolic pressure, which indicates the pressure when blood flows back to the heart.
In cases of high blood pressure, for example, 160/90 mmHg, regular exercise can reduce blood pressure – typically by about 7 to 8 mmHg for the systolic value and by 5 mmHg for the diastolic value.
6) How much should I run to strengthen my heart?
Every bit of movement counts! The recommendation is 2.5 hours of moderate exercise or 1.25 hours of intense exercise per week. Ideally, three to five sessions per week are recommended to achieve training effects and strengthen the heart. It’s better to exercise regularly and moderately than to train intensely just once a week.
7) What role does heart rate play in running training?
Heart rate, or pulse, shows how much the heart is being exerted and helps control training. In performance diagnostics, offered at Medbase sports medical centers, we can determine the optimal individual heart rate range using a lactate threshold test to help athletes train efficiently.
8) How do I find my optimal heart rate for training?
If a performance test is unavailable, the maximum heart rate can be measured after an intense run. Effective endurance training often occurs at 70 to 80 percent of maximum heart rate. However, this does not apply to everyone, so personal well-being during running should always be considered.
9) What should beginners in running consider?
Beginners should start slowly and gradually increase their running volume to avoid overloading. Passive structures like tendons and ligaments adapt more slowly than muscles. Therefore, a gradual buildup is important before increasing intensity and frequency.
10) Is interval training better for the heart than steady running?
Neither is better. Both types of training have advantages. Interval training can help ambitious athletes and hobby runners introduce new training stimuli, while steady running at a low heart rate strengthens basic endurance. A mix of both – approximately 80% endurance training and 20% interval training – is ideal. For beginners, alternating between running for five minutes and walking for five minutes can be beneficial.
11) Is running good for the heart as you age?
Yes, running is beneficial at any age. Even after years of inactivity, gradual training can improve heart health. Consulting a (sports) doctor for guidance when resuming training is recommended. Regular exercise can enhance quality of life and life expectancy.
12) How can I protect my heart from overload?
A healthy heart does not overload easily; it can handle a lot. However, the rest of the body needs regular breaks to recover between training sessions. Regular training protects the body and improves long-term performance. If you train extensively, a check-up with a (sports) doctor is recommended from the age of 40 or 45 to monitor cardiovascular health. Beginners should also consider a medical check-up before starting training.