Optimum time for running

Question
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Followup To
Question -
I am 63 years old and I love running.  I have been running for about 80 to 90 minutes three times a week, including hills.  I am considering shortening the time I run.  I want to continue to run as long as I can.  I am currently learning Chirunning.  My question is this:  How long do I need to run to achieve cardiovascular benefits and optimum physical health?
Answer -
dear errol
   good for you on your desire to stay active running.do not ever stop.it is number one on the 100yr. training program along with high octane fuel and no quit attitude.anything is possible if you believe and develope a flight plan that your comited to.....now what i need from you is a little history on your activity level and any health history height weight how long you been running injuries...i think you get the picture and how much time can you devote on a weekly basis.how is your nutrition program.I know many men 70 80 90 100 who are still hiting hard today.one just ran last septin berlin marathon 5hours 42 min for26.2 miles and he was 93.
get back to me with that info and then we will rap this up.

the very best to you
John DeHart
rentacoachinternational
albuquerque new mexico
www.howtobefit.com/howtorun.htm

Thank you so much for your enthusiastic supportive answer.  I believe we are redefining what it means to be older.  

I have been running for over thirty years.  I am actually in perfect health with great energy.  I am mostly injury free when I run, but I have to be careful of my right leg.  When I was running steep hills recently my right knee clenched up and it took about five days to heal. (which prompted me to ask this question)

 Most things I get heal very well.  I am attempting to learn Chirunning developed by Danny Dreyer which I believe is a very good program to prevent injuries.  I took a workshop from him.  I am about 6 feet and I weigh about 180.  I eat very well.  I also intersperse running with weight lifting about three times a week (upper push, upper pull, lower body)  and one day of yoga-stretching.  Every time I do core work.
And every morning I do the Tibetan five rites.

Recently I read the South Beach diet and am doing somethings to adjust my eating of processed carbs.


Thanks,
Errol Schubot

Answer
dear errol
   no problem with cutting back a little and your cardio i am sure is in awesome shape now.I would do 45 two days and 90 on the third and that should maintain you fine.you don't ever want to cut back to much because there are many many many benefits well beyond cardio which are to numerous to mention.but one in particular is my number ONE it flushes what doesn't BELONG THERE OUT.that is one major reason there is so many health prolems today.people corode inside.keep up the great work errol ...and always remember...if you have a dream in your heart and a vision of victory....YOU CAN LIVE AND BE THE HERO OF YOUR OWN SUCCESS STORIE.

the very very best to you
JOHN DeHart
rentacoachinternational
albuquerque new mexico
www.howtobefit.com/howtorun.htm