From the Guidelines
Running is a highly effective way to lower serum triglyceride levels, with regular aerobic exercise sessions of 30-45 minutes at moderate intensity, performed at least 3-5 times per week, resulting in up to 11% reduction in triglycerides. According to the 2021 ACC expert consensus decision pathway on the management of ASCVD risk reduction in patients with persistent hypertriglyceridemia 1, aerobic physical activity and endurance training boost fatty acid oxidative capacity and enhance triglyceride hydrolysis in skeletal muscle. The current recommendation for physical activity for adults is to engage in at least 150 minutes per week of accumulated moderate-intensity or 75 minutes per week of vigorous-intensity aerobic physical activity to reduce ASCVD risk 1.
Some key points to consider when using running to lower serum triglyceride levels include:
- Consistency is more important than intensity, so establishing a sustainable routine that can be maintained long-term is crucial
- Running helps reduce triglycerides by enhancing the body's ability to metabolize fats, as skeletal muscles use triglycerides for energy during exercise
- Combining running with a diet low in refined carbohydrates and sugars will maximize the triglyceride-lowering effects
- Most people see measurable improvements in triglyceride levels within 8-12 weeks of consistent running, though individual results vary based on diet, initial fitness level, and genetic factors
It's also important to note that combining physical activity with weight loss can result in even greater reductions in triglycerides, with moderate physical activity and a 5% to 10% body weight reduction resulting in up to a 20% reduction in triglycerides 1. Additionally, lifestyle modifications such as dietary changes and weight loss can also have a significant impact on reducing triglyceride levels, with weight loss resulting in up to 70% reduction in triglycerides and dietary modifications resulting in over 70% reduction in triglycerides 1.
From the Research
Effects of Running on Serum Triglycerides Levels
- Running, particularly high-intensity interval training, has been shown to reduce serum triglycerides levels 2, 3, 4.
- A study published in the American journal of physiology. Endocrinology and metabolism found that high-intensity interval aerobic training reduces hepatic very low-density lipoprotein-triglyceride secretion rate in men, leading to a decrease in fasting plasma triglyceride concentrations 2.
- Another study published in the Journal of sports sciences found that high-intensity interval training decreases triglycerides by -0.27 mmol/L (95% CI -0.33; -0.2) in individuals with type 2 diabetes mellitus 3.
- A systematic review and meta-analysis published in Sports medicine (Auckland, N.Z.) found that exercise training, including aerobic and combined training, improves triglycerides by -8.01 (95% CI -10.45, -5.58) 4.
Mechanisms of Triglyceride Reduction
- The reduction in triglycerides is attributed to the increased efficiency of very low-density lipoprotein (VLDL)-triglyceride removal from the circulation 2.
- High-intensity interval training has been shown to reduce hepatic VLDL-TG secretion rate, leading to a decrease in fasting plasma VLDL-TG concentration 2.
- Exercise training has also been shown to improve lipid profile and glycaemic control in individuals with type 2 diabetes mellitus 3.
Comparison with Other Interventions
- While statins are the first line of therapy for managing mild to moderate hypertriglyceridemia, exercise training has been shown to be an effective adjunctive therapy for reducing triglycerides 5, 4.
- A review published in Atherosclerosis found that long-chain omega-3 fatty acids, fibrates, and niacin are also effective in reducing triglycerides, but may have different benefit-risk profiles compared to exercise training 5.