Time is more important than distance, because different personal endurance, different running speed and different distance are completed at the same time. No matter how fast or slow, it is more important to arrange the meeting time first.
It is enough to accumulate 75 minutes of high-intensity activities every week. Running is a high-intensity activity, regardless of speed, so it is good to finish running for 75 minutes every week. Volkswagen runs three times a week (once every other day), each time about 25 minutes, about 3-4 kilometers, so it is easy to reach the running amount of 75 minutes per week, about 12- 15 kilometers.
Matters needing attention in extended data operation:
1, running posture should be reasonable.
Your upper body should be straight, lean forward slightly, relax your shoulders, bend your elbows naturally, and swing your arms back and forth at your sides. In the process of running, the stride length is not required to be large, but the stride frequency and stride length should be basically the same. Pay attention to the stability of the body's center of gravity, not ups and downs.
Step 2 breathe
Breathing during running is very important. Breathing should have a certain rhythm. When breathing through the nose and mouth at the same time, the mouth does not need to be too wide, and the tongue can be rolled up to prolong the time of air in the mouth and reduce the stimulation of cold air to the respiratory tract. Beginners can suck in two steps and shout in three. Pay attention to exhaling gas from the lungs as much as possible every breath to increase the effective ventilation.
3. Strength
With the growth of age, our physical and mental endurance has dropped to the edge of the cliff. Decreased muscle protein is a typical aging disease. In the elderly, falls and fractures are more common because of their decreased muscle strength and extreme weakness.
In daily training, regularly arranging a series of simple upper limb strength exercises will effectively improve the running ability of trainers. The purpose is to improve the strength and endurance of shoulders and arms, as well as the strength of abdominal and back muscles. Through the rational use of arms, the runner's performance can be improved by nearly 12%. Ordinary runners who don't know how to use their arms are unfortunate. The longer they run, the more tired their arms are.