2024-01-23 17:30:17
When giving running advice to beginners, one of the questions they ask is how many miles they should run. The truth is, whether you’re a beginner or an experienced pro, all runners, or those considering taking up running, ask themselves, “How many miles per week should I run?” “.
According to new research, this response is surprisingly weak, at least if you want to reap the maximum health benefits from running. Weak how? The figure even surprised me!
How many miles per week should I run to improve my health?
According to a review of studies, as little as five to nine miles per week can have remarkable health benefits. You read correctly. Running just one mile a day five or six days a week, or even three miles every other day, can significantly improve your health. That’s less than an hour per week for most people, even beginners, in their cardio workouts.
Studies published in PubMed since 2000 that included at least 500 runners and five years of follow-up have analyzed the relationship between running and health, focusing on cardiovascular disease and all-cause mortality. What the researchers discovered was shocking in a good way. Runners who ran eight to ten kilometers per week weighed less and had a lower risk of obesity than people who ran less than five miles per week or not at all.
And that’s not all. Non-runners were more likely to have high blood pressure, cholesterol problems, diabetes, stroke, arthritis and some forms of cancer. That means this little bit can naturally lower blood pressure, reduce cholesterol, and more.
Can you run too much?
Additionally, data suggests there may even be a maximum number of miles, as running strenuously for more than an hour a day might slightly increase the risk of heart problems, as well as related injuries and disabilities. to the race. If you’re a die-hard runner and are now wondering if you’re running too much, don’t change your routine just yet. If you want to be faster and competitive, you can continue to increase your mileage. The key is to know your body and monitor your health and watch out for common running injuries as well as overtraining. For example, iliotibial band syndrome is a common injury among runners that results from overtraining and poor form. If you reduce your miles and rest more, and focus on form rather than distance, you can heal and prevent that knee pain – which can really hamper your workouts. If you start to develop heart complications or get injured frequently, it’s a sign that you may be running too much, and this new research clearly shows that you can still get remarkable health benefits from reducing your mileage.
The other part of the running equation
While this information is good news, there is no doubt that simply running will not bring you optimal health. For what ? Cardio workouts like running don’t allow your body to burn fat as well as build muscle through resistance training.
That’s because while cardio is great for the heart and helps burn calories during exercise, the fat-burning benefits stop at the end of the run. Conversely, when you build lean muscle, it continues to burn calories and fat throughout the day, even if you don’t exercise. This is called the followingburn effect.
A study published in the Journal of Exercise Science showed that the followingburn effect is associated with an increase in metabolism due to the thermal effect of activity, regardless of your current fitness level and some experts believe this can result in an increase of approximately 10% in the day’s calorie burn following just 20 minutes of high-intensity exercise.
To activate the followingburn effect by increasing your muscle mass, you can incorporate shorter, more intense workouts, like HIIT sessions and burst training, which is the #1 exercise for burning muscle fast. belly fat.
Final Thoughts on Running
When considering the question “How many miles per week should I run?” It’s truly surprising to hear that just five to nine miles of running per week can provide an incredible amount of health benefits. But maybe it shouldn’t come as such a shock.
With everything we know today regarding the need for rest between workouts, muscle recovery, and not overdoing it, the “less is more” movement is taking hold. No, this doesn’t necessarily mean doing less exercise. It involves working certain muscle groups for less time and doing shorter workouts, instead changing your routine to incorporate all types of exercises. This means a mix of cardio/aerobic and resistance exercises and, of course, rest. Add to that a healthy diet, and you’re on your way to the best possible health. So if you’re thinking regarding running or worried regarding not getting in the miles, remember this study: from five to nine miles you can make a real difference in your appearance and well-being.
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Marie Desange
Marie DESANGE is a journalist specializing in the field of health, known for her commitment to accurate and accessible information in this crucial area.
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