1) According to personal feeling (suitable for beginners)

You should feel good about yourself during the whole jogging process, and you can talk with others comfortably without breathing problems. If you can't slow down your running, you can gradually speed up after practicing for a while, but you should also follow the above principles.

2) according to the individual's maximum heart rate

For the general healthy population, you can get your maximum heart rate by subtracting your age from 220. If conditions permit, you can go to a professional gym to do an extreme load exercise test to get the most accurate maximum heart rate. The suitable heart rate is 65%-70% of the maximum heart rate during jogging, 85% of the maximum heart rate during middle-speed running and 90% of the maximum heart rate during acceleration.

Ps: We should follow the principle of gradual progress in training and always feel comfortable during exercise. Professional runners can use the heart rate monitor to detect the heart rate during running at any time and determine the best running speed.

2. When is the right time to run?

Exercise after work conforms to the biological rhythm of the human body. Research shows that around 5 pm is the best time for good health. Early morning is also a good choice, the air is fresher and the traffic volume is small.

Common injury protection in sports

stomachache

The main reason is that there is no warm-up activity before formal exercise. Heart inertia, unable to adapt to exercise load, resulting in

Respiratory muscle disorder "qi"; Or after eating or drinking water, the mesentery is overstretched.

Prevention: slow down, adjust breathing rhythm and deepen breathing. At the same time, pressing by hand can relieve the pain.

achilles tendinitis

Uneven or hard sports ground may cause achilles tendinitis. Flat feet, too high arch and insufficient back muscle strength are also the main reasons.

The cause of the disease.

Prevention: Choosing the right shoes and adding a cushion to the heel will help to relieve the tension of the achilles tendon.

Muscle pain

People who have just started running usually feel sore and stiff muscles in their thighs and calves. Just take a shower and rub it.

Massage with soothing ointment can recover quickly. After getting used to running, muscle pain will naturally stop.

Now Overtraining can also cause muscle pain.

Treatment: hot water soaking feet, massage and reducing exercise.

Running test bench

whether or not

(1) Are you overweight 10 pounds or more? __ __

Do you smoke? __ __

(3) Do you want to lose weight forever, quit smoking forever or both?

__ __

Are you worried that you will have a heart attack one day?

(5) Do you want to reduce the risk of heart disease? __ __

Do you feel worse than before? __ __

Do you want to go back to the past? __ __

Do you want to feel more comfortable with the current amount of exercise?

__ __

Do you want to sleep better? __ __

Do you want to sleep less and live well?

__ __

Do you want to feel more relaxed? __ __

Would you rather spend an evening alone or with a close friend than attending a big party? __ __

Do you feel like an outsider at a big party?

__ __

Do you usually feel happy when you are alone?

__ __

(15) Are you confident enough that you won't mind when you look different from others?

If your answer has twelve or more "yes" words, running is suitable for you; If your answer has eight to eleven "yes" words, you can probably enjoy running; If your answer has five to eight "yes" words, it is not safe, but it is worth a try; If there are only four "yes" words, or less, then the possibility of success is very small.