No need to reinvent the wheel. Seems the current wheel (and recommendations) are spot on, especially to maximize the health benefit (which makes sense, since they are all health recommendations).
viewtopic.php?f=22&t=43482&p=517476#p517476Interestingly, the authors of this paper include Steven N. Blair, from the Cooper Clinic, and James H. O'Keefe, MD, who has authored many of the papers in this thread about the negative impact of two much running.
ABSTRACTEffects of Running on Chronic Diseases and Cardiovascular and All-Cause Mortality.
Mayo Clin Proc. 2015 Nov;90(11):1541-52.
Carl J. Lavie, Duck-chul Lee, PhD, Xuemei Sui, MD, PhD, MPH, Ross Arena, PhD, PT, James H. O'Keefe, MD, Timothy S. Church, MD, PhD, Richard V. Milani, MD, Steven N. Blair, PED
doi: 10.1016/j.mayocp.2015.08.001
Epub 2015 Sep 8.
Full Texthttp://www.mayoclinicproceedings.org/article/S0025-6196(15)00621-7/pdfAbstract
Considerable evidence has established the link between high levels of physical activity (PA) and all-cause and cardiovascular disease (CVD)-specific mortality. Running is a popular form of vigorous PA that has been associated with better overall survival, but there is debate about the dose-response relationship between running and CVD and all-cause survival. In this review, we specifically reviewed studies published in PubMed since 2000 that included at least 500 runners and 5-year follow-up so as to analyze the relationship between vigorous aerobic PA, specifically running, and major health consequences, especially CVD and all-cause mortality. We also made recommendations on the optimal dose of running associated with protection against CVD and premature mortality, as well as briefly discuss the potential cardiotoxicity of a high dose of aerobic exercise, including running (eg, marathons).
FIGURE 6. A 5-minute run generates the same benefits as a 15-minute walk, and a 25-minute run is equivalent to a 105-minute walk.
Videohttp://www.mayoclinicproceedings.org/cm ... 3/mmc1.mp4Mass Media ArticleASK WELL
Ask Well: How Many Miles a Week Should I Run?
By GRETCHEN REYNOLDS
November 27, 2015
Q ; How many weekly miles should I run to improve my health?
A; Surprisingly few, it seems. According to a new review of studies related to running and health, jogging for as few as five or six miles per week could substantially improve someone’s health.
The reviewers found that even with such skimpy mileage, runners generally weighed less and had a lower risk of obesity than people who jogged fewer than five miles per week or (more commonly) not at all. These runners also were less likely to experience high blood pressure, cholesterol problems, diabetes, strokes, certain cancers and arthritis than the barely- or nonrunners.
“It seems like the maximum benefits of running occur at quite low doses,” said Dr. Carl J. Lavie, medical director of cardiac rehabilitation and prevention at the Ochsner Medical Center in New Orleans and lead author of the review, which was published in September in Mayo Clinic Proceedings.
As little as “one to two runs per week, or three to six miles per week, and well less than an hour per week” can be quite beneficial, he said.
Running a few additional miles each week could be worthwhile if you were worried about middle-aged spread, he said, because additional mileage is generally associated with better weight control, “and allows one to eat more calories.”
Someone hoping to become a better, faster runner also would need to run more than five or six miles a week, he said.
However, there may be an upper limit to the desirable mileage if your primary goal is improved health. Some evidence, he said, suggested that running strenuously for more than about an hour every day could slightly increase someone’s risks for heart problems, as well as for running-related injuries and disabilities.
Over all, Dr. Lavie says, the best advice based on the latest science is that for most of us, “running for 20 to 30 minutes, or about a mile-and-a-half to three miles, twice per week would appear to be perfect.”
