I jog for 30 minutes every day for my project. I don't think the distance will exceed five kilometers if you jog at this time. After all, for ordinary people, the pace of six points is not jogging. The jogging rhythm of those masters may start at four points, but my own jogging rhythm is basically 7 points per kilometer.
If you jog for more than seven kilometers, my personal suggestion is to run every other day, only 105 kilometers a month, but if you run every day, it is also 200 kilometers a month. In fact, if you have a foundation, this distance is still affordable, but most people don't have this foundation. And running like this, for exercise, the benefits may be similar to or even worse than the benefits of running 10 kilometers every other day.
Of course, in fact, if I jog for 30 minutes, I personally think that if conditions permit, I will run every day for a month to see if my state can adapt during this period and how my mental outlook is during this period. Then I will run every other day for a month. After running for a month, I will compare the states of the two running modes, and choose which one is more acceptable to my body, that is, after you finish running, which one is the best.
The above is a personal answer, I hope it helps.
I used to run every day, but later I found that my body couldn't stand it, so I ran every other day. I found that although the running time is reduced, the effect is getting better and better!
Its realization is that many people are addicted to running and run every day. As a result, in the end, their health did not get better, but they were all hurt. This is simply a loss-making business!
So I suggest you run for half an hour every other day, about 5 kilometers at a time. Persist for a long time, and your body will become healthier and healthier!
In fact, besides running every other day, we should also pay attention to some problems, because it is closely related to our health!
1. Have a proper rest and diet.
In order to maintain a good running effect, we must rest, eat reasonably, go to bed early and get up early every night, keep a good figure and eat more healthy and high-protein food, so that our bodies can be repaired in time after running and become healthier and healthier!
2. Warm up fully and thoroughly
Be sure to warm up thoroughly before running. Don't warm up casually, or your body will get hurt easily! After warm-up, the body should sweat, the muscles and ligaments should be more elastic, and the joints should be lubricated!
Stretch after running
Muscle stiffness, cervical spine, neck and back pain will occur after running. In fact, these problems can be solved by stretching. Be sure to stretch fully, so as to prevent muscle legs and make your leg shape look better!
And stretching can relieve the pain of cervical and lumbar vertebrae, keep you away from cervical spondylosis and lumbar spondylosis, and make your body more flexible!
In fact, the effect of running every other day is really good, and it is not easy to get hurt for a long time. I hope everyone will adopt this strategy to make us run healthier and happier!
Please comment if you have any questions, and I will actively answer them for you!
I think it's good to run every other day.
According to an online data, the running time should not exceed 140 minutes per week, and then the total mileage should not exceed 20 kilometers per week.
Because. If you run often, you will hurt your ankles and knees.
If you run the next day, you will There is a combination of exercise rest and exercise rest. Not only will you let yourself. Getting exercise will also make you less stressed, because running every day is really tiring.
Excessive running. It will lead to ventricular overstretching, myocardial fiber tearing, the increase of catecholamine and pro-oxidation free radicals caused by exercise, leading to inflammation, which will lead to cardiovascular scar and sclerosis.
There is no mandatory provision for this. The concrete analysis of specific problems mainly depends on the physical quality and time of the practitioners. Especially after the last race, physical recovery is the most important thing.
Generally speaking, for people who run frequently, they should choose two running modes according to their own functions and purposes.
The first way of running is mostly arranged in the morning, and the time can be less than 30 minutes, and the intensity does not need to be too great. Its main purpose is to make the brain center, motor nerve and autonomic nerve cooperate perfectly and harmoniously after changing from sleep state to awakening state. Bring a good mental state to one day's work, study and life. This kind of running is usually possible every day.
The second way of running is a way with heavy physiological load, and the time is usually arranged in the afternoon or dusk. Its main purpose is to improve their running ability and cardiopulmonary function. By the way, clean up the fatigue of a day's work and the metabolic waste produced after study, and create good sleeping conditions. Its intensity is relatively large, and the time can also exceed 30 minutes. Runners can practice this exercise every other day at will. Of course! This kind of exercise can also be separated by 2~3 days if the physiological load is heavy. Little planet wishes you health!
If it's just for health, run slowly every day to improve blood circulation and build up your physique.
If it is to improve physical fitness and run faster, it is recommended to run once every other day to increase the intensity (including speed/distance).
The subjects jogged for 30 minutes every day, obviously being healthy runners.
Jogging for 30 minutes will not bring too much fatigue to the body, and there is no problem that you can't recover from excessive training. It is ok to run every day.
But there must be something to do every day. If you don't like it or love it,
It is easy to bring mental stress, and it is easy to get tired after running for a long time.
I believe many friends have seen the problem. Wouldn't it be better to take running every day as their first reaction? Running every day is definitely healthier. In fact, we really have a lot to learn about jogging.
Reason 1: When we started running, many preparations were not in place, such as the casual running posture, inappropriate running shoes, insufficient warm-up before running, and insufficient stretching after running, so running every day is easy to do harm to our health.
Reason 2: the amount of exercise is completely sufficient. On the surface, foreign research institutions show that a week's high-intensity exercise of 1-3 hours is enough to keep healthy (the time of ordinary exercise should not be less than 150 minutes), so that we can jog for more than 30 minutes at a time and run again the next day, and the amount of exercise in a week is also up to standard.
Reason 3: It can make muscle fatigue recover quickly. Everyone must have met it in life. Muscle soreness is obvious after strenuous exercise, and it usually takes several days to recover. In fact, the recovery of joints and muscles takes 24-48 hours to complete, and running the next day just makes up for this. The accumulation and excretion of lactic acid in muscle requires a process, and the next day's exercise can completely restore the pain.
This is my personal opinion on jogging or running every other day. In addition, I think jogging has a lot to pay attention to, and I have compiled some to share with you:
One: Pay attention to warm-up before running and stretching after running.
Some simple stretching actions
Two: the pursuit of time orientation.
Some runners like to pursue speed and strength when running, so we must not pursue the distance too much, so our bodies are easily injured. Once injured, it is equivalent to running ahead in vain. It is necessary to gradually increase the running time and let the body gradually adapt to running, so as to run faster and faster, run farther and farther, and gradually improve the running level. We must never eat a big fat man in one bite.
Three: running every other day should be interspersed with cross-sports.
Running the next day doesn't mean that this day is a complete rest. In fact, we can do some simple cross-sports. Cross-training can effectively avoid the injury caused by repeated actions for a long time, and cross-training can also enhance strength and flexibility. Cross-training should be arranged according to their respective physiological and psychological conditions. Generally speaking, if you are just an amateur runner, it is more appropriate to insert 1-2 days of cross-training into your 3-4 days of running. Common cross-training methods are: swimming, spinning, elliptical machine, walking, yoga and so on.
Four: Pay attention to the quality of diet.
Pay attention to the intake of protein during exercise to keep up with nutrition. Japanese marathon coach Chuan Xue Yue mentioned some dietary suggestions in The Complete Guide to Marathon: Eat less fried food and avoid drinking too much.
Pay attention to a balanced diet.
(Carbohydrates: rice, bread, udon noodles, buckwheat noodles, pasta, taro, etc. ,
Protein: Meat, tofu, cheese, yogurt, etc.
Minerals: seaweed, liver, milk, small fish, spinach, etc.
Vitamin C and B: carrots, eels, citrus fruits, etc. )
Healthy ascetic, let's talk!
You can persist in jogging for 30 minutes every day, but it is still the same sentence: how to run if you master the right method, as long as it is not too exaggerated, your body is still acceptable. If you don't master the right method, running at will may hurt your knee. Then how do we jog?
1: Dynamic stretching before training
Try to do some dynamic stretching with multi-joint participation before exercise. The specific actions can be: jumping up and down, jumping down and squatting, drawing circles with arms, kicking hips, and running in place. Don't do too much at first, but mainly warm up with activities.
2. Do some static stretching after training.
I may tell you about static stretching, which may be difficult for you to understand. Actually, static stretching is just some simple leg press movements. Feel the muscles of your body stretched, and then you can keep this action for about 20 seconds. After training, some static stretching can help me recover and reduce muscle soreness, which is why I can train running every day.
These simple movements after training can also help restore muscle elasticity, enhance the flexibility of the body and make muscle lines smoother.
3. Reduce wrong running methods
Running fast is not conducive to losing weight. If the pace becomes faster, it will inevitably lead to an increase in knee pressure. Jumping running and leaning forward too much are not good running methods, and it is very easy to sprain your ankle. The patella and ligament are stressed, which is easy to be injured and difficult to keep balance.
Running every day is not a good choice. The human body has strong adaptability. Blind running will also reduce the effect of exercise. We can alternate training and choose some sports such as cycling, swimming and mountain climbing as substitutes, and it is not easy to get bored.
Continuous health knowledge sharing, I hope it will help you, welcome to pay attention!
Every sport needs to be different from person to person, and every tutorial and training system has its own principles and operating procedures, but this process is not suitable for everyone, so we should find a way that suits us.
When we don't know anything about a sport, we need a lot of consultation to get the relevant information of such events. Every sport has a basic theory, and many training methods are summed up in a personal way to form a system, but this system does not necessarily meet your needs, so we need to understand the operating principle+self-exploration.
When jogging, we need to master some basic elements: what is your purpose? How much time and energy can you put into achieving your goal? What is your current physical condition? Wait, this setting is related to yourself.
If it is only for the purpose of fitness, it is necessary to master the heart rate speed during running, taking the heart rate of 120- 140 per minute as a reference, which is in line with the basic conditions of aerobic exercise. If it is for the purpose of competition or competition, the way is different.
The body has its own laws, it is not a machine, it has the function of self-regulation, and it also needs enough rest to reserve energy for the next exercise, and it can repair muscle injury and reconstruction through rest. When you feel some kind of fatigue or decreased exercise ability, it may be that your body is telling you that you need to rest.
I will be 65 years old in a few years. I used to walk very fast. Jogging for more than a month, walking one kilometer a day, jogging for six and a half kilometers, with a pace of seven and a half minutes. After running and stretching, do the eight-paragraph brocade and the six-character formula again. As for running every day or every other day? Be easy on everyone and do what you can.