What is the optimal mpw for an adult man wants to stay in shape but also has a life?

The replies on this thread seem divided into two categories. I don’t think the above answer is what the OP is looking for, though it’s great it works for you.

3-5 miles a day 3-5 days a week depending on commitments/weather/how you’re feeling is very easy to do and will keep you in worlds better shape than if you stopped running altogether (so 10-25 mpw, but ideally not always on the 10 side). Run according to feel, and if you feel good hammer the last couple miles or do an impromptu fartlek. You’ll stay fit enough to go out and run 10 miles any time if you want to, and stay within range of running a decent hobbyjogger 5k or Turkey Trot.

Yeah, really depends on what you mean by "fit," and it's certainly subjective. I personally would prefer to be speedy and athletic than eyeing some local age group 5k podiums. I guess that might mean I'd be aiming for an age group 400 or 800 podium instead.

I am mostly in the same boat as the OP.

I typically lift weights every other day and try to mountain bike once or twice a week in addition to running (have wife and three kids so cant train much more than my lunch break or very early in the morning).

I usually run like 20 to 30 miles a week to stay in shape on top of lifting and riding. I think you could easily do 15 to 20 and be fine if you are active otherwise. You certainly wont be getting much faster but it will keep you fit if that is what you are looking for.

This is good advice. I was going to say 3 miles, 3-4 times a week, if you're not competing. (At 50, I managed 2:18/ 5:14 on 20 miles a week.)

So true.

(I recall many, many years ago, Bill Cosby saying something like--what with the warmup and warmdown, the actual workouts keep getting shorter and shorter, as I get older.)

I’m 43, generally considered very fit, sorta fast (1:13 1/2). I also have 5 kids an run a company, so run-bumming thru life isn’t an option. A few best practices:

1) Don’t ever get less than 5/10 out of shape. Keep running year round, even if it’s 2 jogs per week.

2) pick a couple events (sometimes just one!) each year, and get serious about preparing for 8-12 weeks out, act like a ‘real runner’. Rest of the year, run 2-4 days per week.

3) complementary sports are your friend. Nordic skiing, mountain biking, mountaineering. you get a break but not lose all relevant fitness.

4) 90% of my friend time is while running. We all know how runners are the coolest people on the planet right? Well my buddies mostly run and we get up at the crack of dawn and old man jog together. frees up the evening for wife shagging or kiddos time, preferably the former.

5) 1 day a week of form drills/light plyos at a track, 4 min of core workout whenever and your age In pushups right before the wife shag.

Anywhere from 30 to 50 mpw.

Of course 15-25 mpw is not "nothing" nor is it wasteful, but you can have a lot of fun and be a lot fitter upping that to 30+ without taking much a toll. That's 3, 4 or maybe 5 runs a week.

OTOH > 50 mpw definitely starts to take a toll...that's about 7 hours of running a day for most of us (5 if you are super talented) and needs the kind of consistency that interferes with daily stuff.

So year, 35-45 nice sweet spot which I experienced myself. The bonus? That's enough a base that you can start building on "something" if you do want to up it and prep for a race.

As someone said, metabolism varies by individual. I do 30 minutes of cardio 4-5 days a week and lift for 15 mins 2x per week and am good enough shape that my wife still brags about my body to her friends and still is motivated to have sex with me. So, mission accomplished.

I am 40 yrs old, with 2 young kids.

OP is probably good with around 320 furlongs/fortnight.

Help yourself to 0.01339 firkins of beer and relax, Francis.

I was running just 30 MPW, and losing weight. What are you eating every day?

I'm 66-years-old, but still have very busy work life (run own consultancy, but fortunately from home).

Train at lunchtimes - 65 min for a long rep session (including warm-up) at the most - 35 minutes recovery runs on the easy days. So probably around 5 hours a week. Ran 19:48 5k off that.

Looks like every other day average of 4 miles, maybe another day of cross training, and resistance exercise some other ways is the common recommendation here.

That’s literally what the other guy said about running 60-70 miles per week for a fast person. An hour per day. If you’re less fast you can still get in 40-50 miles per week and a strength session

“lowers the risk of death” LOL

better way to express this

Probably between 120-140 mpw.

Didn't bother reading the attempts at being clever responses, so apologize if repeating another.
I'm a former D1 combined eventer, CSCS, MS exercise science, 20 yrs NCAA D1 coach, in my 40's who runs 5-10 miles a week, boulders/rock climbs, strength trains 1-3 times per week. Currently at a lighter weight than at 25, and still have a 6 pack and weight under 180 at 1.90 height.

There are many ways to stay fit. Research suggests resistance (strength) training is most beneficial for the post 40 population, however resistance is based on your current state, and might be simply walking steep stairs.

My advice is to do that which doesn't feel like a chore.
Do the activities that you enjoy and you will continue to do them without needing a reason.

17 minute warmup followed by strides

do that 4-5x a week the rest of your life and you'll be solid

I would say 2.5 to 4 miles 3 to 4 times a week ( depending on how fast you are) or their cross training equivalent.
Add walking ( as much as you want) resistance training twice a week, mobility / flexibility work and some short ( less than five seconds) sprints, or box jumps ( sets of 1 to 3 reps…not this silly Crossfit stuff…step down don’t jump) and I think that you are good.

The walking and flexibility can be done anywhere and anytime and fits nicely around family commitments.

As another poster mentioned, you should target 3 hours of "exercise" a day. Exercise is in quotes because it's elevated heart rate which will include things like gardening, hiking, chasing kids/grandkids and even walking around the grocery store. That is, it includes activities which we at letsrun wouldn't consider exercise but gets the heart rate up.

As you get older you start losing muscle mass, so some of 3hours a day needs to be resistance training (probably an hour 3-4 times a week). Some of that 3 hours should also be at intense aerobic pace (e.g. tempo) (30-60min 2 times a week).

With all that said, the right amount of running depends on the rest of your activities, but for most, it's probably 30-60 minutes either every day or every other day.