The key measurements for health and physiological ageing are Oxygen Uptake (the body's ability to take up the oxygen we breathe), as well as Heart Capacity (size and effectiveness of heart muscles). As shown in the figure below, long slow distance running has no effect on these two measurements.
shape walking routine has shown far superior effects on O2
uptake and heart capacity than any other known types of exercise. Lactate threshold training (very hard running on high intensity) have shown some positive effects, but it is not very practical due to lactate acid produced by the body. Read more about O2shape