Health/lifespan training

Training Advice/Discussion General

3 years ago 11/29/2020 10:10am EST

Hi everybody,

What is the best training configuration if the goal is increasing lifespan/longevity and health? We know that pushing to hard on endurance or sprint/strength training is detrimental to health.

Increasing data show that a mix of aerobic and strength/sprint training seems to be the best.

Would a 800m training be ideal? 2xstrength/sprint, 2x Z1-2 (60-90'), 1 long interval, 1 short interval?

I'm very aware that adherence and lifestyle (diet, sleep, stress...) are important. But my question only concerns training and health/lifespan

Best,

3 years ago 11/29/2020 10:26am EST

re: Paotle

I'd guess a simple approach to mile/5K general fitness. 5 days of 30 min run plus strides, one workout day, one day off, basic upper body & core. The workout day should vary, 200/400/800/mile repeats or hills.

3 years ago 11/29/2020 11:43am EST

re: Paotle

I think 5k-10k training with weights 1-2x/week, with a week or two off a couple times a year, would be about ideal. Maybe cap long runs at 90 minutes unless going easy on trails.

It seems to be really tough to do sprint/mid-d training without getting hurt as you get older. Just too intense for the aging tendons etc. And getting hurt all the time means you won't be exercising, and probably put on weight, which makes you even more likely to get hurt.

3 years ago 11/29/2020 12:10pm EST

re: Paotle

Strongly support anyone pursuing 800m training, but not running on hard surfaces seems to be the biggest determinant for your goals, at least from what I have observed. Even long distance champions, like Pat Porter, said that he ran a 20-miler once a week on the dirt trails in Colorado when training for CC championships (at least for his 7th championship). He said it was very hard at first to run so far, but he got used to it. Doubt very much he would have pursued that mileage if on roads.

Weights are key, as most of the populace no longer works the fields in agriculture or mining or other very physical occupations like producing steel.

Water running is great, if that is available.

3 years ago 11/29/2020 8:34pm EST

re: Paotle

Hard to say. I read a Japanese study that concluded that running competitively and running 5 to 6 days a week assures arterial compliance. Yet most studies in MSM state that what we would refer to as "garbage" miles, 20 to 30 minutes a day, are what is best for our heart and healthspan.

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