How many kilometers per week should I run? the answer will surprise you

Presse Santé

When they give running tips to beginners, one of the questions they ask is how many miles they should run. In reality, whether you’re a beginner or a seasoned pro, all runners, or those considering taking up running, ask themselves, “How many miles a week should I run?” “.

According to new research, this response is surprisingly low, at least if you want to get the most health benefits out of running. Weak how? The number even surprised me!

How many kilometers a week should I run to improve my health?

Based on a review of studies, as little as eight to nine miles per week can have remarkable health benefits. You have read correctly. Running just one mile a day five or six days a week, or even three miles every other day, can dramatically improve your health. That’s less than an hour a week for most people, even beginners, in their cardio.

Studies published in PubMed since 2000 that included at least 500 runners and a five-year follow-up looked at the relationship between running and health, focusing on cardiovascular disease and all-cause mortality. What the researchers found was shocking in a good way. Runners who ran five to 10 miles 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 trip can naturally lower blood pressure, lower cholesterol, and more.

Can we run too much?

Furthermore, the data suggests there may even be a maximum number of miles, as intense running for more than an hour a day may slightly increase the risk of heart problems, as well as running-related injuries and disabilities. If you’re an avid runner and now wondering if you’re running too much, don’t change your routine just yet. If you want to be faster and more competitive, you can keep increasing your mileage. The key is to know your body and monitor your health and be aware of common running injuries as well as overtraining. For example, IT band syndrome is a common injury in runners that results from overtraining and poor form. If you cut back on your miles and get more rest, and focus on form instead of distance, you can heal and prevent that knee pain, which can really get in the way of 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 achieve remarkable health benefits by cutting your mileage.

The other part of the current equation

While this information is good news, there is no doubt that running alone will not bring you optimal health. Why ? Cardio exercises like running don’t allow your body to burn fat or build muscle through resistance training.

That’s because while cardio is great for your heart and burns calories during exercise, the fat-burning benefits stop at the end of the run. In contrast, when you build lean muscle, you continue to burn calories and fat throughout the day, even if you don’t exercise. This is called the afterburn effect.

A study published in the Journal of Exercise Science showed that the afterburn effect is associated with increased metabolism due to the thermic effect of activity, regardless of your current fitness level and some experts believe this may lead to a 10% increase in metabolism. % calorie expenditure for the day after just 20 minutes of high-intensity exercise.

To activate the afterburn effect by increasing your muscle mass, you can incorporate shorter and more intense workouts, such as HIIT sessions and burst training, which is the #1 exercise to burn abdominal fat quickly.

Final Thoughts on Running

When considering the question “How many miles a week should I run?” It’s really amazing to hear that just five or six miles of running per week can bring an incredible amount of health benefits. But maybe it shouldn’t be so shocking.

With everything we know today about the need to rest between workouts, muscle recovery, and not overdoing it, the “less is more” movement is taking hold. No, it does not necessarily mean less exercise. It’s about working certain muscle groups for less time and doing shorter workouts, rather than changing your routine to incorporate all types of exercise. This means a combination of cardio/aerobic exercise and resistance exercise and, of course, rest. Add to that a healthy diet and you’ll be on your way to the best possible health. So if you’re thinking about running or worried about missing the miles, remember this study: Starting at eight or nine miles can make a real difference in your appearance and well-being.

* Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information provided can not replace the advice of a health professional.

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