Recent scientific research suggests that there's more to running than merely its well-known cardiovascular benefits. Could this common form of exercise also play a role in enhancing men's sexual health and potentially help men last longer in bed?
A team of researchers investigated various non-pharmaceutical treatments for premature ejaculation (PE), ranging from food supplements and radio frequency treatments to relaxation techniques, vibrating devices, and even penile surgery.
One study that particularly stood out was conducted in 2017. In this investigation, three groups of 35 men each, all struggling with PE, were assigned different solutions: one group was prescribed dapoxetine, an antidepressant known for its delaying effect; another group was tasked with a moderate exercise regimen, primarily running; the third group was instructed to maintain a largely sedentary lifestyle.
Interestingly, both the dapoxetine and running groups reported a notable increase in their stamina during intercourse. On the other hand, the sedentary group experienced no change. Thus, the researchers concluded that running for at least 30 minutes five times a week can lead to an ejaculation delay.
According to Professor Lee Smith, who contributed to the review, regular exercise could potentially be the best non-pharmaceutical solution to premature ejaculation. But what is the science behind this correlation?
The key lies in serotonin, a neurotransmitter that helps regulate mood, appetite, and other functions. Cardiovascular exercises, like running, increase our brain's tryptophan levels, which are necessary for serotonin production. At the same time, they reduce the concentration of certain amino acids that could interfere with this process. As a result, more serotonin crosses the blood-brain barrier, directly influencing the ejaculation reflex and the time it takes to kick in.
Running also stimulates the production of dopamine, another neurotransmitter often associated with feelings of pleasure and satisfaction, contributing to the 'runner's high.' Moreover, improved blood circulation from running is vital for maintaining erections.
Concerns that too much running could lower testosterone levels, weaken pelvic floor muscles, or cause excessive fatigue, rendering men too tired for sex, were also addressed. It turns out that these issues are unlikely unless the running is overly excessive or there isn't enough recovery time between sessions.
So, if you're a man suffering from PE and already engaging in regular exercise, you might be wondering if more or faster running is the solution. If you're not a regular exerciser, you may be curious about how long it takes to see a difference and whether the effort is worth it.
Damiano Pizzol, another researcher on the team and an expert in sexual dysfunctions, emphasizes that physical exercise is a health booster for all systems involved in sexual function: endocrinological, metabolic, cardiac, vascular, and mental health. The key is a regular, sufficiently intense exercise that allows for physical adaptation.
Don't overlook weightlifting and resistance training, as these also increase serotonin levels and are beneficial for both physical and mental health.
In terms of timing your run before sex, it's advised to experiment and see what works best for you. The 'runner's high,' characterized by elevated levels of serotonin and dopamine, typically lasts for at least two hours after exercising. However, the key to improved sexual performance is not necessarily timing your exercise right before sex but maintaining consistent fitness levels.
In conclusion, while running and exercise are not an overnight cure for PE, they can be an essential component in improving overall sexual health. Just as importantly, they provide numerous other health benefits and contribute to a better quality of life.
Link to studies:
https://onlinelibrary.wiley.com/doi/10.1111/and.12799