Running 10-15 miles per week sweet spot for health?

Triathlon Forum
1

This new study (at least I have never seen it linked) seems to think it might be. Fairly big study - they followed 52,000 people for about 15 years.

http://www.theheart.org/article/1410943.do

Its not overly earth shattering, but it does seem to point towards the whole “everything in moderation” mantra for health. They observed those that ran 10-15 miles per week had a significant reduction in mortality, while those that ran 25 or more merely had a non-significant reduction.

Don’t think this proves you are worse off with endurance sports than a couch potato, but I do think it shows what many are thinking - that if we want maximum health and longevity, a moderate approach is the way to go.

My theory is that the primary reason mortality benefits decrease with increased mileage isn’t necessarily the exercise itself, but the excess calories required to support such training. Interesting for sure - and definitely makes me think long and hard about my goals with exercising, competing, etc…

2

yeah… but come race day. I’m gonna beat the guy running 15mpw.

3

Agreed. Its about how good you want to be and 10-15 miles per week wont get you on any podium.

4

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5

Agreed. Its about how good you want to be and 10-15 miles per week wont get you on any podium.

You definitely won’t get a debate from anyone on that one…

6

This new study (at least I have never seen it linked) seems to think it might be. Fairly big study - they followed 52,000 people for about 15 years.

http://www.theheart.org/article/1410943.do

Its not overly earth shattering, but it does seem to point towards the whole “everything in moderation” mantra for health. They observed those that ran 10-15 miles per week had a significant reduction in mortality, while those that ran 25 or more merely had a non-significant reduction.

Don’t think this proves you are worse off with endurance sports than a couch potato, but I do think it shows what many are thinking - that if we want maximum health and longevity, a moderate approach is the way to go.

My theory is that the primary reason mortality benefits decrease with increased mileage isn’t necessarily the exercise itself, but the excess calories required to support such training. Interesting for sure - and definitely makes me think long and hard about my goals with exercising, competing, etc…

Most of the studies that look at ‘longevity’ show that being a high level or even MOP typical athlete yields zero added longetivity.

However, I’d argue you get a HUGE increase in quality of life, and I think most here would agree. It’s not all about the number of years, and exercise doesn’t seem to be subtracting years, even at the highest levels.

7

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You are obviously running too much.

8

Most of the studies that look at ‘longevity’ show that being a high level or even MOP typical athlete yields zero added longetivity.

However, I’d argue you get a HUGE increase in quality of life, and I think most here would agree. It’s not all about the number of years, and exercise doesn’t seem to be subtracting years, even at the highest levels.

+1

9

This new study (at least I have never seen it linked) seems to think it might be. Fairly big study - they followed 52,000 people for about 15 years.

http://www.theheart.org/article/1410943.do

Its not overly earth shattering, but it does seem to point towards the whole “everything in moderation” mantra for health. They observed those that ran 10-15 miles per week had a significant reduction in mortality, while those that ran 25 or more merely had a non-significant reduction.

Don’t think this proves you are worse off with endurance sports than a couch potato, but I do think it shows what many are thinking - that if we want maximum health and longevity, a moderate approach is the way to go.

My theory is that the primary reason mortality benefits decrease with increased mileage isn’t necessarily the exercise itself, but the excess calories required to support such training. Interesting for sure - and definitely makes me think long and hard about my goals with exercising, competing, etc…

Most of the studies that look at ‘longevity’ show that being a high level or even MOP typical athlete yields zero added longetivity.

However, I’d argue you get a HUGE increase in quality of life, and I think most here would agree. It’s not all about the number of years, and exercise doesn’t seem to be subtracting years, even at the highest levels.

I can buy that. However, personally, I’ve been experimenting this summer (have taken summer off from tri training) with more weights and intervals (i.e. - much less time, no long training days, no early mornings (read more sleep!), etc.), and I must say - I am enjoying this summer, especially the weekends, more. It goes back to what you said though - if ironman training is what gives you that quality of life and what you enjoy more - its probably worth the slight risk (if there is one). Thats what I’ve been asking myself too - is it worth it - basically taking some time away from my family… Still haven’t come up with an answer…

10

No problem with that - it’s good to get break here and there.

Most of the ‘fitness’ that studies point to for helping with longevity actually barely even qualify for what I consider a workout. The last one I saw was 20 minutes or less (usually less) of walking. Not jogging or running.

Severe caloric restriction is the thing in mice and primates that has been shown to definitely increase longevity, but you need to consume about 30% less than ‘normal’ calories for your size, which is a huge amount less. Like borderline anorexic, for your whole life.

11

I am pretty sure studies world wide show people who live longest (parts of the Mediterranean, Japan, etc.) get in moderate activity every day and eat very healthfully, don’t work too much (or too little). live in simplicity (Not urban or extremely remote) etc. so no surprises here. No one said Iron Man training was the ticket to health. I think most of us know that we need more diversity and only tiny bits of intesnity in our workouts. Its good for our bodies and our minds. But it won’t get us a 55 min 40K bike split or a 32 minute 10K (Or ripped like a cross fitter)

12

I hope not!

13

yeah… but come race day. I’m gonna beat the guy running 15mpw.

And the guy running only 15mpw will be banging your wife when your dead. :wink:

14

Agreed. Its about how good you want to be and 10-15 miles per week wont get you on any podium.

My AG podium finishes beg to differ.

15

Agreed. Its about how good you want to be and 10-15 miles per week wont get you on any podium.

That is probably my week running average. And you do not think it will get folks on the Podium. :o)

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16

Agreed. Its about how good you want to be and 10-15 miles per week wont get you on any podium.

You definitely won’t get a debate from anyone on that one…

sorry, I am debating this. Prove this crazy statement and then look at some folks facts. :o)

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17

Except at the Olympic Trials. She’s obviously an outlier, though, and had significant running already.

18

Agreed. Its about how good you want to be and 10-15 miles per week wont get you on any podium.

My AG podium finishes beg to differ.

Mine Too.

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