Living a long life may include running into your regular routine.

New research found running, no matter the duration or speed will reduce mortality risk by 30% compared to non-runners. Contrary to the 150 minutes of moderate exercise or 75 minutes of rigorous exercise recommended by the U.S. Department of Health and Human Services, a new study published in Monday’s Journal of the American College of Cardiology found that people who run less than an hour a week have the same health benefits as people who run more, regardless of gender, age, body mass index, health conditions or smoking status. Runners had an overall 30% lower risk of death and a 45% lower risk of death from heart disease or stroke than non-runners. On average, runners live 3 years longer than non-runners. The study examined more than 50,000 adults with aged from 18 to 100 over a period of 15 years.