National Runner's Health Study: Part X

The Life Maximizer Workout

As you read earlier, Williams and Moussa determined that the health benefits of running increase as mileage increases up to 40 miles per week. Here is a routine that that you can do to safely and comfortably run 40 miles per week. This schedule uses workouts that range from 4 miles to a long run of 10 miles that is done one time per week. If you are currently unable to run the suggested distances, begin with your existing long run distance and build up by adding one mile each week until you reach the suggested workout mileage. Do most of these runs at an easy pace. To increase your level of fitness even more, do a couple of these weekly runs at a slightly harder pace. Do not do two harder runs on consecutive days. You will need an easy run between each hard effort for muscle recovery.

You do not have to limit yourself to 40 miles. You will continue to accrue fitness and race performance benefits up to about 75 or more miles per week. But, research has shown that health and life extension benefits begin to drop off sharply after about 40 miles per week.

Monday – 5 miles
Tuesday – 5 miles
Wednesday – 6 miles
Thursday – 4 miles
Friday – 5 miles
Saturday – 5 miles
Sunday – 10 miles

National Runner's Health Study: Part IX

The Life Saver Workout

Most fitness professionals recommend a minimum training volume that burns at least 1000 calories per week. Studies have shown that this amount of training will result in a 20% to 50% reduction of premature death. Use this simple training schedule to burn the minimum suggested 1000 weekly calories. Perform each workout at an easy to moderate pace. In order to obtain the desired result you must burn at least 1000 calories per week on a consistent basis for the rest of your life.

Monday – 1 mile
Tuesday – 2 miles
Wednesday – Off
Thursday – 2 miles
Friday – Off
Saturday – 2 miles
Sunday – 3 miles

National Runner's Health Study: Part VI

How Far Should You Go?

As you can see 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.