We’ve all heard that running is a great way to stay healthy, but how much running is enough? Experts have been arguing over how many miles you should run per week to reduce health issues, and the answers keep changing. So, let’s take a look at the latest research and figure out how much running is just right.
For many years, the standard recommendation has been to run 30 minutes a day, five days a week. But lately, some experts have been saying that this isn’t enough. They argue that people should be running more, preferably much more.
Studies have shown that running can reduce health issues such as heart disease, diabetes, and even certain forms of cancer. However, the benefits of running are not achieved by simply lacing up your sneakers and jogging around the block.
The latest research suggests that running at least 5 miles per week can have significant health benefits. A study published in the Journal of the American College of Cardiology found that people who ran this amount had a 25-34% lower risk of death from cardiovascular disease, as compared with those who didn’t run at all.
However, running too little or too much can actually be harmful to your health. People who ran less than 1 mile per day had an increased risk of death from heart disease, while those who ran more than 20 miles per week had a slightly increased risk of death from all causes.
So, what’s the magic number? The study concluded that running 5-10 miles per week is associated with the greatest health benefits and lowest risks.
But before you start training for a marathon, keep in mind that everyone’s body is different. Factors such as weight, age, and overall health can affect how much running is beneficial for an individual.
For example, older people may need to reduce the amount of running they do to protect their joints. People with certain health conditions such as arthritis or heart disease may need to consult with their doctor before beginning any exercise program.
There’s also the question of intensity. Running fast can be just as beneficial as running more miles, according to a study published in the Mayo Clinic Proceedings. The study found that people who ran at a higher intensity had a 30% lower risk of death, compared with those who ran at a lower intensity.
In addition, incorporating other forms of exercise such as strength training and yoga can also improve overall health and help prevent injury.
So, what can we conclude from all this research? Running 5-10 miles per week at a moderate intensity is the sweet spot for reducing health issues. However, it’s important to listen to your body and adjust the amount of running you do based on your individual needs.
And if you don’t enjoy running, don’t worry. There are plenty of other forms of exercise that can be just as beneficial, such as swimming, cycling, or hiking.
In the end, the most important thing is to stay active and find an exercise routine that works for you. Whether it’s running a few miles a week or doing yoga every morning, finding an exercise routine that you enjoy can help you lead a healthier and happier life.