新研究：每周跑步50分钟或许最健康，别长别短

It's free, requires no equipment and the scenery can be stunning – it's no wonder running is among the world's most popular sports.

跑步是免费的，也不需要任何设备，而且（沿途的）景色可能还会十分优美，因此跑步是世界上最受欢迎的运动之一也就不足为奇了。

The number of recreational runners in Australia has doubled from 2006 to 2017. Now more than 1.35 million Australians (7.4 percent) run for fun and exercise.

从2006年到2017年，澳大利亚休闲跑步者的人数翻了一番。如今超过135万澳大利亚人（7.4%）跑步是为了娱乐和锻炼。

Our study, published in the British Journal of Sports Medicine, suggests running can significantly improve your health and reduce the risk of death at a given point in time.

我们发表在《英国运动医学杂志》上的研究表明，跑步可以明显改善你的健康状况，并在特定时间点降低死亡风险。

And you don't have to run fast or far to reap the benefits.

跑步的好处并不需要跑得很快或很远来获得。

Past research has found running reduces the risk of obesity, high blood pressure, high cholesterol, disability, type 2 diabetes, heart disease and cancer.

以前的研究发现跑步可以降低肥胖、高血压、高血脂、残疾、2型糖尿病、心脏病和癌症的风险。

It also improves aerobic endurance, heart function, balance and metabolism.

它还能改善有氧耐久力、心脏功能、平衡感和新陈代谢。

These are important components of your overall health status. So, it would be reasonable to assume participation in running increases longevity. But the previous scientific evidence on this has been inconsistent.

这些是你整体健康状况的重要组成部分。因此，有理由认为跑步可以延长寿命。但之前关于这一点的科学证据是矛盾的。

We found running just once a week, or for 50 minutes a week, reduces the risk of death at a given point in time. The benefits don't seem to increase or decrease with higher amounts of running.

我们发现，每周跑步一次，或每周跑步50分钟，可以降低特定时间点的死亡风险。然而，这种益处似乎不会随着跑步量的增加而增加或减少。

This is good news for those who don't have much time on their hands for exercise. But it shouldn't discourage those who enjoy running longer and more often. We found even "hardcore" running (for example, every day or four hours a week) is beneficial for health.

对那些没有太多时间锻炼的人来说，这可是个好消息。但那些喜欢跑得更久更频繁的人也不必气馁。我们发现，“硬核”跑步（例如，每天跑步或每周跑步4小时）也是有益于健康的。

Nor do the benefits necessarily increase by running at high speeds. We found similar benefits for running at any speed between 8 and 13 km/h. It might be that running at your own "most comfortable pace" is the best for your health.

跑得太快不一定能带来更多的益处。我们发现以8~13公里/小时的速度跑步的好处差不多。也许以你自己“最舒适的速度”跑步最有利于你的健康。