Adherence
The health benefits of running are dose-dependent, with longer training durations yielding larger improvements in body mass and VO2max, although weekly duration (hours per week) showed a counterintuitive negative association with VO2max gains.
To maximize your cardiovascular fitness (VO2max) and weight loss, focus on how long you have been running consistently (total weeks) rather than trying to run many hours every single week. The study suggests that spreading your training out over a longer period (e.g., 20+ weeks) is more effective than high weekly volumes. Consistency over time is key.
In the dose-response analysis, larger effect sizes were found for longer length of training... However, an increase in weekly duration (h/week) was statistically significantly associated with a decrease in VO2max.
Why this rating
Based on meta-regression of 34 articles, but limited by lack of multivariate models due to missing data.
Source
Meta-Analyses of the Effects of Habitual Running on Indices of Health in Physically Inactive Adults
Luiz Hespanhol et al. · Sports Medicine · 2015
DOI 10.1007/s40279-015-0359-y
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