How much mileage is optimal for life-long health and wellness?

Running for my life wrote:

and not so much that I wear out my joints by age 45.

Running won't wear out your joints, they will be good forever if you don't have congenital joint issues** and avoid ultra high impact activities***. Many studios show reduced osteo of the knees in runners compared to non runners.

** issues like Femoroacetabular impingement, bone spurs, dysplasia, flat feet, severe misalignment issues etc:

*** years of parkour, freestyle ski jumping where you rise/land from up to 20 meters in height etc..

For your heart health, you should do 10 hrs/wk of cardiovascular exercises.

http://circ.ahajournals.org/content/early/2015/09/18/CIRCULATIONAHA.115.015853.abstract

This does not mean 10 hrs of running. It could be 5 hrs of running plus 3 hrs of biking and 2 hrs of swimming.

Unfortunately, you are correct.Walking 4-5 times a week for 2-3 hours is far better for you than running.People rattling off numbers like "probably 60mpw" are kidding themselves. It's okay to like running, but to pretend it's "good for you" is idiotic.Most studies have indicated about 90-120 min a week tops.

honest homer wrote:

Probably 0. If health and wellness are your only goals, there are better forms of exercise than running.

Basically the article suggests running slow, 3 days per week for a total of 1-3 hours/week

I am now age 60, ran collegiately and continue to this day. When demands of family and career were high mileage was as low as 12-15 weekly. When kids started to run it went as high as 50-60. You just got to feel your way along, enjoy it, and recognize it is secondary.

46 year old male. Ran competitively since high school until a year ago when I accepted that I was growing weaker, less flexible, and losing muscle. I always was a little embarrassed standing next to my son, a high school star quarterback who's built like an Abercrombie model.

I bought P90X and have been doing that off and on for the past year. I still run 5-7 miles 3 days a week, sometimes getting down to 6 minute pace. Occasionally I go to a nearby park and run 200 meter intervals.

Results: I've put on muscle, I'm much more flexible, look a lot better (according to my wife and her friends), and am generally happier. I can keep up with my kids, carry heavy things, climb up and down ladders, etc, and just don't get that sore any more.

I read somewhere that the fountain of youth is speed, balance, and flexibility. If you retain those three then you're set for life-long health and wellness.

PayneSlewfoot wrote:

Swimming is pretty awesome but if you suck its torture - a bit like golf.

YES.

I suck at swimming, and it absolutely reminds me of golf. Every stroke, feels like trying to do 7 things correctly all at the same time, while a murderer is trying to smother me.

Current age 55. I run how I feel 6-7 days a week but try to vary all aspects from day to day. Barefoot on grass one day easy, Lydiard hill bounding one day, moderate long easy on trail etc. I enjoy it very much but don't have a great desire to race. Ran over 100 mpw for years with a 2.22 marathon and 1.06 half-marathon in my early-mid 30's.

No doubt, I'd need to state it certainly relies upon the individual.

I'm expecting that "long lasting wellbeing and health" implies some subjective blend of decreased danger of coronary illness and certain sorts of diseases, joined with a general sentiment being fit and vigorous.

For me, this would most likely accompany a blend of 30 or so mpw, in addition to 2 days seven days of some simple speed work, in addition to a day of lifting.

For others, the best adjust might run 60 mpw and that's it.

This is mostly because of contrasts in what we think characterizes resting easy and furthermore how we respond to preparing. We additionally don't generally know how running will influence our own shot of contracting different sicknesses obviously, since that kind of detail just applies to extensive gatherings by and large.

I think a normal answer however would be that 30 or 40 mpw likely brings a truly extensive advantage to a great many people with an entirely generally safe (as long as it is done astutely, of couse).

Running 3-4 miles a day 5-6 days a week is about ideal. Cycling is also a good change of pace during the warmer months. Hitting the track for some 200's and 400's is good to just maintain some speed. I also substitute runs for long hikes in the mountains.

Resting heart rate = X

miles per week = y

Age = z

Sex (m/f) = z sub one

AnonQ will soon be here to render a more accurate factoriztion and answer.

Running for my life wrote:

I'm a former collegiate runner who used to put in 70-110mpw regularly. I'm in my late 20s now, and though I'd love to continue to train hard, there's nothing to really train for, and I've realized that it's not worth the risk of injury since I'm injury prone and need running in my life to treat depression and "feel normal." I just want to run enough to stay healthy, mentally and physically, and not so much that I wear out my joints by age 45. I've been running around 20mpw and lifting twice per week. Is that a reasonable schedule to more or less maintain for 20-30 years? Obviously there will be periods when I do less or a bit more, but overall? What do you think?

Run 30-45 min, 2-3 x a week.

Resistance training 30-45 min 2-3 x a week.

Alan

PayneSlewfoot wrote:

honest homer wrote:

Probably 0. If health and wellness are your only goals, there are better forms of exercise than running.

Not in time efficiency... Running is King!

Swimming is pretty awesome but if you suck its torture - a bit like golf.

I find a combination of cycling and hill sprints and weights works best for me

As other posters said it depends on the individual and also how injury prone they are

"If you are running more than 15 miles a week, you are running for some other reason besides your health". - Dr. Kenneth Cooper.

Dr. Smith wrote:

I agree with the last few posters. You can't just run - must lift to be strong and stretch to stay flexible. Wish I had learned that in my 20s instead of late 40s. The mental health benefits of running are unquestionable. However, there are mental health benefits to lifting, too. It's just a good feeling to be strong and competent.

This. How much you want to run is personal, but for lifelong health, you need to include some HIIT and weightlifting.

In my opinion, based on anecdotal observations, competitive marathon training after age 50 is detrimental to health. In my circle of running friends over age 50, the sprinters who are still sprinting are healthy, the recreational marathoners are still healthy, but the competitive marathoners have a disproportionate number of illnesses that have been linked to impaired immune systems.

10-15 mpw of high intensity

Soon to be 75, former nicotine addict, ran only when I had to (Army). Smoked for about 10 years. Quit when I was 32 and used running to reinforce going back to smoking. It has worked, recently went over 89,000 road miles over the last 42 years- still running 40-50 miles a week. I still compete (over 500 races/537, if anyone is counting). Last Ultra 3 years ago. PR’s in my early 40’s:5K-17:46/10K-36:29. Now 5K 26-27 min. 10k around 55-56 min.

I am very fortunate to still be out running. I actually love it more each year as I realize how lucky I am. My formula has been pretty simple, I usually run about 3 minutes slower than 5 K race pace. Do some work on hills about1x a week and never run much on a track. My speed work is usually when I race. This formula has resulted in very few injuries and a continued passion for running. Only negative is numerous skin cancer removals. My dermatologist asks me if I am using sun screen, I tell him I would , but I don’t like the taste:)

The old Nike add said it best-“There is no finish line”. I added the cemetery . Keep running it works. I tell folks there is Strong, then Army Strong and finally Retired Army Ultra Strong! HOOAH!!

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honest homer wrote:

Probably 0. If health and wellness are your only goals, there are better forms of exercise than running.

That is bullshit. If you want to maintain your health and wellness, you have to pound your body. There is research to back this. Joints only repair when they are being pounded. Your fast twitch fibres atrophy if you aren't going at top speed. The best is to run really hard regularly, not too long, ie. mid-distance, and always allow your body to recover fully.