I started running regularly about 30 years ago. I hated it for about 5 years, and then began to enjoy it. Now, I look forward to it, enjoy it, and miss it when for some reason I can't.

It's not time wasted, either, because I work on my most difficult programming problems while running.

Actually there is a third option the Young Shuffle.

The assertion is that it's an efficient exercise, not an efficient form of movement. It's actually an efficient exercise because it's less efficient in terms of movement than alternatives (which were listed).

It's boring, painful, and promotes over-use injuries. Most people don't wear proper shoes, or run with proper form, putting extra stress on their joints or striking on their heels.

Endurance running isn't great training for anything besides endurance running - any sort of sport-based activity includes lots of short sprints, lateral changes in direction, back-pedaling, jumping, not extended straight-line, moderate-pace running. If pure cardio is what you want, jumping rope is more efficient.

It really depends on what you consider endurance running. A marathon distance is quite different than a mile and even a 5k. But all the above require training at various paces. You tend to train your endurance, lactate threshold, vo2 max and pure speed in different ratios depending on the distance. Granted many runners don't push themselves that much but to each their own...

As for boring I have been doing it for 25 years so I'd have to disagree. I have made most of my friends through running as well as my fiance. I have run a high 4 minute mile and a sub 2:50 marathon. I have run boston twice. It is my constant companion through the highs and lows of my life. I'm also basically the same weight I was in college 20ish years later. Any place I visit I can get a workout in with a pair of shorts and shoes. I have run in london, istanbul, amsterdam, paris, buenos aires, vancouver, rome, venice and many american cities and many rural areas and digesting a new place at a slower pace than driving is really special in my opinion (I realize I am very fortunate to have been even able to visit those places).

I would also argue that it's not running that promotes injury. It's the 40+ hours a week of sitting most of us spend on our asses. How do you expect your hamstrings to work smoothly when they live in that shortened position most of the time?

I run about 30 miles a week currently (much less than my 50 to 60 of yesteryear) and I do find as I get older I need to spend more time on auxiliary exercises to be a more balanced athlete and human.

Anyways... Probably not going to convince you but at least this is a counterpoint.

I don't really disagree with your points, but I think you are still arguing something slightly different than the original statement. The original supporting points make it obvious that efficiency is referring the the whole of the exercise routine, not just the portion spent exerting yourself. A sport based activity may be a better workout, but you generally don't start that workout as soon as you step out your door.

> If pure cardio is what you want, jumping rope is more efficient.

I imagine it is. I suspect getting the majority of your exercise doing something the human body has evolved to be extremely efficient at is not the most efficient use of the time, depending on your goal. I think one of the major benefits of running (even though I hate doing it) is its convenience (which sort of ties into how efficiency was being used previously).

I think jumping rope is even more boring than running + you can cheat by slowing down.

I have seriously looked into "running properly" and have tried to run barefoot a lot (which forces you to not heel-strike etc...) but I'm in a cold climate and it physically impossible ot run barefoot in the winter, and I never managed to get used to pebbles!

I keep my distance to about ~ 21 km / week max (typically less), which I am thinking is low enough not to do too much damage.

All other form of sports you are talking about require me to go somewhere, etc... which burns a lot of time. I enjoy other sports (hiking, swimming, skiing to certain extent, used to sail and do martial arts, ice skating) when I can, but not as regularly, and I'll argue not enough, because of time constraint.

There are at least a few great shoes out there that will let you run with (more) proper form and still give you some protection from the cold and rocks. Have you given any of them a try? Admittedly, you'll never have as good form in a shoe, but you can get close.

Yes, I use slightly oversized Vivo barefoot running shoes.