Just Another LRC Idiot wrote:
800 dude wrote:All the guidelines and research say 30 minutes per day is the minimum that adults should be doing, which is definitely more than 20 miles. It's probably even more important for people with sedentary jobs.
CDC recommends 150min a week of moderate exercise or 75 min of vigorous exercise for general health benefits, and twice that amount for "greater" benefits.
http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html"Moderate" is like brisk walking, and running at any speed is considered "vigorous." So for "greater" health benefit, all you need to do is to run 150 min a week. It's 20 miles @7:30pace. And most hobby joggers run way slower than that. Anything beyond that, you are basically doing it for your personal satisfaction, unless you are trying to lose weight.
I'm not talking about hobby joggers. I don't think anyone on this thread is talking about hobby joggers. I'm talking about people with a serious running background, after college. Moderate exercise for such a person isn't walking. If I'm walking, my heart rate goes up to around 70, which is a resting heart rate for most people. The UK's NHS says that moderate exercise means "you can still talk, but you can't sing the words to a song," whereas vigorous exercise means "you won't be able to say more than a few words without pausing for a breath." So vigorous is at or beyond lactate threshold. I've never in my life done 75 minutes at such high intensity in a week. As for "moderate" exercise, for the vast majority of my runs, I can easily sing a song, so I'm not even reaching that level, as far as the governmental organizations are concerned. (http://www.nhs.uk/Livewell/fitness/Pages/physical-activity-guidelines-for-adults.aspx)
150 minutes is 30/day, 5 times a week (which is usually how the recommendation is laid out). Twice that, for "greater benefit," is 300 per week, which is enough to run about 50/week for a good runner. All the research points to higher levels than 150 being preferable, (with 450 perhaps being ideal:
http://www.ncbi.nlm.nih.gov/pubmed/25844730) and every cardiologist will tell you to get at least 30/day.
And this all assumes that weight loss/control isn't one of your objectives, even though it realistically should be for a very larger percentage of the population, including runners.
In any event, I'm not a scientist, and I'm not trying to parse every study and recommendation, even though I do read a lot about this. My point was simply that for a good runner, 50 miles per week is a reasonable volume for pure health objectives.