Advertisement

How far you should run to stay healthy

The benefits of running. Photo: Getty Images
The benefits of running. Photo: Getty Images

In a new review of previous studies, researchers from the Ochsner Medical Center in New Orleans discovered that people who run at least eight kilometres each week, weigh less and have a lower risk of obesity than people who don’t run at all.

Runners are also at a lower risk of high blood pressure, cholesterol problems, diabetes, strokes and certain cancers than non-runners.

“It seems like the maximum benefits of running occur at quite low doses,” said lead author Dr. Carl J. Lavie.

Related: How to be a better runner

“As little as one to two runs per week and well less than an hour per week can be quite beneficial,” he said.

According to Lavie, running a few extra kilometers each week could be beneficial if you are concerned about weight loss or hoping to become a faster runner.

But if your goal is simply better health, he notes that previous research suggests running for more than an hour every day could slightly increase a person’s risks of heart problems and running-related injuries.

Related: Race day running tips

Overall, Lavie says that based on his latest findings, running for 20 to 30 minutes twice per week is ideal for optimum health.