What is the right amount of slow running per day? How to choose the speed? Those who don't unde

Mark wiens


People who want to form the habit of running, but have not yet paid practical action, because they do not understand the technical requirements and essentials of running, running is still very unfamiliar.

Many people are prone to a few problems when they first start running every day, the most prominent one is knee pain, and the second is the pace and amount of running control issues.

Because for the vast majority of people who don't exercise, running has no idea. If you ask them how long it takes to run per kilometer, they have no idea. If you ask them how far a kilometer is, many people have no idea.

However, when we really participate in running activities, you will obviously feel that if you are not familiar with distance and time, do not have sufficient control over the speed, and have no concept of the time and mileage consumed by running every day, your daily running is likely to be just a waste of time.

In terms of the purpose of running, the vast majority of people are for fat reduction, but also for health, no matter which kind of, hope to improve their running level, hope to scientific and planned running exercise, so, how much we run every day is appropriate, how to control the speed?

First, how far you run depends on your running time. Now a lot of people run not by distance but by time, which is great. It is better to set the time of your run than to set the intensity of your run by distance.

Because of the aerobic breathing we use to power our runs, when you limit the distance you run, you have to shorten the running time in order to increase the intensity of your runs, but then you may not have set the distance enough to finish the run.

And you set the time of your run, and when you're done, you look at the distance, so you can clearly see your pace and determine if you're running at the right level.

Second, the speed at which you run is related to your purpose. If you're doing cardio exercises, not running to increase your performance, you shouldn't be going very fast, but at a pace that doesn't stimulate your heart rate too much.

In general, when you're running, your heart rate is 60 to 70 percent of your maximum heart rate, which is your aerobic range for running, and your maximum heart rate is 220 minus your age, which many treadmills or exercise bands can measure.

When you're running to get your running speed up, you can raise your heart rate a little more and do some partial cardio, which will cause your body to build up lactic acid, but running this way over time will increase your running speed.

Third, how much you run is related to your physical fitness. If your body is healthy, you can constantly challenge yourself to run faster. You can plan a half hour of cardio and then run as fast as you can in that half hour.

You can also set a running distance, such as 10 kilometers, to see how fast you are running and control your body to run in the aerobic category as fast as possible.

However, if your body is not very strong and your running level is not high, you should honestly jog to avoid injury in exercise, and for a long time to carry out high heart rate exercise, there is a great burden on the body, it is recommended that the elderly and frail people do not randomly carry out great intensity running activities!

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