Long jogs

Question
Hi John
After a lot of experimenting on different exercise for weight loss and stress relief,including weight lifting,cardio machines, and HIIT training, for ME anyway, a long steady jog of at least 60 minutes and preferably 90 seems to work the best.
My hours of work are constantly changing so I fit a run in when I can.
I have found that at my age (50) i need a couple days to recover (sore feet mostly). I have really good runners and I take vitamin C to recuperate.
Question: How long do the benefits of a long run last? If I ran for 90 minutes on Monday and Friday would it be the same as running 60 minutes on Monday Wednesday and Friday?
What if I ran for two hours on Sunday?
I know a steady regular running program would be ideal but I cant manage it.
Thanks!

Answer
Hi Barry
I know what your trying to say and i understand your situation with your schedule.Benefits carry over and accumulate regardless of your schedule and span between runs.The most important thing is just hit the road when you can and cover a distance that you can handle and then just keep repeating the process.It will all work out.I think you will enjoy the variety of just deciding on the spot to go what ever distance feels good to you that day.Any other questions just get in touch Barry.
Another great recovery tool for you Epson salt baths for 20 to 25 minutes.Just add a few cups in a hot bath tub.Best time is just before you jump into bed.You will sleep like a rock.

All the best

John