How Far Should We Run?

There is no doubt that running will improve your health, increase your level of fitness and probably extend your life, but how far should you run? The answer to that question depends upon your current situation. Any amount of exercise will help. While most fitness professionals recommend a minimum weekly energy expenditure of 1000 calories (10 miles of running), burning as little as 500 calories (5 miles of running or walking) per week has been shown to be beneficial to your health. This is especially true for individuals who have been sedentary, have very low fitness levels, the frail or elderly.

But there is also evidence that a much higher volume and intensity of exercise is more beneficial. Berkeley researcher Paul Williams and assistant Davina Moussa conducted a study of 1,833 women as part of the National Runners Health Study. The study investigated the benefits of prolonged running. Williams and Moussa determined that running more miles resulted in greater health benefits, up to 40 miles per week. Running over 40 miles per week will continue to improve your level of fitness, but the researchers found that there were few health or life extension benefits obtained from running more than 40 miles per week.