2 quality runs a week could be enough to ward off cancer and heart disease

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Life just gets in the way sometimes. Whether it be work, family or an unprecedented hangover, finding the time to put on your running kit can seem impossible. Before you know it, it’s Saturday and your weekly training regime has turned into a weekend of cramming in two longer-distance runs in the hope that it isn’t going to sacrifice your long-term health goals.

Though, fear no more. Courtesy of a recent study published in the Journal of the American Medical Association, you can now free yourself from the guilt you feel every Monday night your head hits the pillow because you’ve skipped the first workout of the week.

According to the study, which analysed data on 60,000 adults aged 40 and above in England and Scotland from 1994 to 2012, it doesn’t matter if you're a weekend warrior or a regular exerciser - as long as you get in at least 150 minutes of moderate training or 75 minutes of vigorous exercise per week, you're at a lower risk of health problems than those who don't hit these amounts. Participants who managed these exercise levels had a 30% lower mortality risk than inactive adults, regardless of how many days the exercise was spread across.

So, next time you're struggling to fit in all the sessions you want, remember you can still benefit in the long term by getting out for just a couple of runs, as long as you hit the length and intensity you need.