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How Much Do You Know About the Health Benefits of Running?

Test your knowledge on benefits, training, stats and history of the sport

Elizabeth Agnvall,

AARP

En español

Published December 22, 2023

10 Questions

How Much Do You Know About the Health Benefits of Running?

[ {
 "question" : "What are some of the health benefits of regular running for exercise?\n",
 "answers" : [ {
 "answer" : "Lower cancer risk",
 "correctAnswer" : false
 }, {
 "answer" : "Better knee and back health",
 "correctAnswer" : false
 }, {
 "answer" : "Improved mental health",
 "correctAnswer" : false
 }, {
 "answer" : "All of the above",
 "correctAnswer" : true
 } ],
 "multiSelect" : false,
 "explanation" : "Studies have found running has all the above benefits, plus better heart health, sleep and longer life.\n",
 "hint" : "",
 "hintLink" : "",
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}, {
 "question" : "How far do you need to run to glean health benefits?\n",
 "answers" : [ {
 "answer" : "10 miles 3x per week",
 "correctAnswer" : false
 }, {
 "answer" : "3 miles 4x per week",
 "correctAnswer" : false
 }, {
 "answer" : "20 miles over the course of a week",
 "correctAnswer" : false
 }, {
 "answer" : "1-2 times per week for 5-10 minutes",
 "correctAnswer" : true
 } ],
 "multiSelect" : false,
 "explanation" : "Research has found that short, occasional runs provide reduced risks for most causes of death.\n",
 "hint" : "",
 "hintLink" : "",
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}, {
 "question" : "Which type of stretching is best in order to warm up before running?\n",
 "answers" : [ {
 "answer" : "Static stretching, where you hold one stretch for 30 to 45 seconds",
 "correctAnswer" : false
 }, {
 "answer" : "Dynamic stretching, using active movement to warm up muscles and joints",
 "correctAnswer" : true
 }, {
 "answer" : "Passive stretching, where you assume a position and hold it with some part of your body",
 "correctAnswer" : false
 }, {
 "answer" : "Isometric stretching, which involves tensing and relaxing a stretched muscle",
 "correctAnswer" : false
 } ],
 "multiSelect" : false,
 "explanation" : "Many coaches recommend dynamic stretching before running and static stretches after running.\n",
 "hint" : "",
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}, {
 "question" : "What’s an easy way to do a dynamic stretch before running?\n",
 "answers" : [ {
 "answer" : "Hold the down dog yoga pose for 3 minutes",
 "correctAnswer" : false
 }, {
 "answer" : "Do 5 1-minute sprints with 30 seconds in between",
 "correctAnswer" : false
 }, {
 "answer" : "Meditate for 5 minutes, visualizing yourself running",
 "correctAnswer" : false
 }, {
 "answer" : "Walk first before starting to run",
 "correctAnswer" : true
 } ],
 "multiSelect" : false,
 "explanation" : "Experts recommend walking for about 10 minutes before starting your run. It’s an easy way to warm up muscles.\n",
 "hint" : "",
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}, {
 "question" : "How far is a 5 kilometer run in miles?\n",
 "answers" : [ {
 "answer" : "5 miles",
 "correctAnswer" : false
 }, {
 "answer" : "10 miles",
 "correctAnswer" : false
 }, {
 "answer" : "3.1 miles",
 "correctAnswer" : true
 }, {
 "answer" : "2.5 miles",
 "correctAnswer" : false
 } ],
 "multiSelect" : false,
 "explanation" : "One kilometer equals 0.62137119 miles, so 5 kilometers is 3.1069 miles.\n",
 "hint" : "",
 "hintLink" : "",
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}, {
 "question" : "What is a reasonable amount of time for a beginner to train for a 5K?\n",
 "answers" : [ {
 "answer" : "2 weeks",
 "correctAnswer" : false
 }, {
 "answer" : "7 weeks",
 "correctAnswer" : true
 }, {
 "answer" : "6 months",
 "correctAnswer" : false
 }, {
 "answer" : "2 years",
 "correctAnswer" : false
 } ],
 "multiSelect" : false,
 "explanation" : "Many couch-to-5K plans range between six and seven weeks, though some recommend starting with a 4-week program to run a mile.\n",
 "hint" : "",
 "hintLink" : "",
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}, {
 "question" : "Which story inspired the modern marathon?\n",
 "answers" : [ {
 "answer" : "Mars, the Roman god of war, ran 26.2 miles to give the goddess Minerva a gift",
 "correctAnswer" : false
 }, {
 "answer" : "Pheidippides ran 40 kilometers from Marathon to Athens to deliver the news of a Greek victory",
 "correctAnswer" : true
 }, {
 "answer" : "The Norse snow god Ullr skied 26.2 miles to join Thor in battle",
 "correctAnswer" : false
 }, {
 "answer" : "Spyridon Louis carried water for 40 kilometers from Athens to Marathon",
 "correctAnswer" : false
 } ],
 "multiSelect" : false,
 "explanation" : "The distance of the Olympic marathon was set at 40 kilometers to commemorate the legendary run of Pheidippides, where he collapsed and died after delivering his message.\n",
 "hint" : "",
 "hintLink" : "",
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}, {
 "question" : "What is a good cadence for running?\n",
 "answers" : [ {
 "answer" : "Every day",
 "correctAnswer" : false
 }, {
 "answer" : "Once a week",
 "correctAnswer" : false
 }, {
 "answer" : "Every other day",
 "correctAnswer" : true
 }, {
 "answer" : "Twice a day",
 "correctAnswer" : false
 } ],
 "multiSelect" : false,
 "explanation" : "Recovery is especially important for runners over 50. Rest days can include gentle exercise.\n",
 "hint" : "",
 "hintLink" : "",
 "questionImgCaption" : "",
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}, {
 "question" : "Which of these is good running form?\n",
 "answers" : [ {
 "answer" : "Keeping your head and neck straight, moving your elbows at your side and striking midfoot",
 "correctAnswer" : true
 }, {
 "answer" : "Crane your neck forward while hunching your shoulders",
 "correctAnswer" : false
 }, {
 "answer" : "Collapse your knees inward and take the longest stride possible",
 "correctAnswer" : false
 }, {
 "answer" : "Run on the tips of your toes",
 "correctAnswer" : false
 } ],
 "multiSelect" : false,
 "explanation" : "Stack your head and neck and go for a shorter stride to reduce the impact on your lower back, hips and knees.\n",
 "hint" : "",
 "hintLink" : "",
 "questionImgCaption" : "",
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}, {
 "question" : "What is the Galloway method?\n",
 "answers" : [ {
 "answer" : "Sprinting for a half hour, then jogging for a half hour",
 "correctAnswer" : false
 }, {
 "answer" : "Speed walking while swinging your arms and hips",
 "correctAnswer" : false
 }, {
 "answer" : "Combining skipping, running backwards and jogging",
 "correctAnswer" : false
 }, {
 "answer" : "Combining running and walking for regular intervals",
 "correctAnswer" : true
 } ],
 "multiSelect" : false,
 "explanation" : "Olympic runner Jeff Galloway devised a method of running for a period of time, then walking vigorously at regular intervals.\n",
 "hint" : "",
 "hintLink" : "",
 "questionImgCaption" : "",
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} ]

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How Much Do You Know About the Health Benefits of Running?

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Elizabeth Agnvall is the health and healthy living editor at AARP.org. She has worked as editor of Staying Sharp, AARP’s brain health platform and as a health editor at the AARP Bulletin. She also wrote for the Washington Post health section.