From the running level, 45 years old, 5 kilometers, 30 minutes, three or four times a week, this running level is not high!
However, in terms of health, you have reached the best state of running. Your running level is completely healthy, and you can really run healthier and healthier!
In fact, after running for so many years, I have met many awesome people. Some people in their forties and fifties come once and a half every two days. Some people can run for 20 minutes in 5 kilometers. The more cows, the better. It's really necessary!
But after running for so many years, I have learned a lot. I think running is ultimately for health. Running at a high pace is really not a good thing. Health is the most important!
In fact, what you should pay more attention to is how to achieve the best results when you are 45 years old and run for 5 kilometers and 30 minutes three or four times a week.
1. Preheating and relaxation
45-year-old runners must pay attention to warm-up and relaxation. It is not easy to get hurt after warm-up, and the effect is better after relaxation!
Warm-up advocates dynamic warm-up before running, stretching muscles and ligaments, jogging in place, or jumping in place!
Relaxation is also important. After each run, gradually slow down to a stop, then walk around the playground once or twice, stretch your arms and legs, and then find a place to stretch and keep your body flexible!
2. Pay attention to diet and sleep
45-year-old people pay attention to maintenance, not only to exercise, but also to eat and sleep!
Nutrition is an essential substance for running and repairing. If nutrition keeps up, running will make your body better and better!
A glass of milk in the morning, two pieces of whole wheat bread, a whole egg, vegetables at noon, half an apple, a moderate amount of high-protein meat and a little coarse grains, a bowl of porridge at night, two proteins and a little sweet potato!
At the same time, have a good sleep, keep the habit of sleeping at 10: 30 and sleep for at least seven hours every day!
3. Speed and effectiveness
45 years old, the pace of running should be reasonable. Try to keep the heart rate between 1 10 and 120. This heart rate belongs to the aerobic range, which can not only control the body fat content, but also strengthen the body and enhance the cardiopulmonary function!
Generally speaking, it is more appropriate to spend 30 to 35 minutes within 5 kilometers. There is no need to run so fast. The faster you run, the worse you get hurt. We still give priority to stability!
At the age of 45, you must get into the habit of running. The sooner you invest, the more you will get!
And when running, you must use the right method to achieve the best results and stay away from running injuries!
If you have any questions, please comment. If you have any comments, please reply!
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It belongs to a healthy runner.
3-4 times a week, 5 kilometers each time, very good running habits, but also healthy running habits.
As for the level,
Just so-so, it belongs to the kind of slow heat.
Of course, for those who only know how to lie on the sofa and play with their mobile phones all day, running 5 kilometers is a great god.
But now there is a national running craze, that is, hundreds of thousands of people take part in the marathon.
In the running lap,
Everyone is an amateur,
Running less than 20 minutes in 5 kilometers, I am embarrassed to say that I run fast.
Even if you can maintain the current speed, 6 minutes per kilometer,
It takes 4 hours 13 minutes to run a full marathon, which is only moderate.
Besides, how can you run 5 kilometers? !
I'm about your age, usually 3-4 times a week, 3 hours and 26 minutes a horse.
But during the Spring Festival this month, I only ran three times in February, which was less than 70km in total.
I am one year older than you. I have been running for nearly four years now. The frequency is four times a week, just like you. In the first two years, I was 10 km every time, and occasionally I was half a horse for 30 km. Last year, I started to run 6 kilometers at a time, with a pace of about five minutes and twenty seconds, and the fastest time was four and a half minutes. Do strength according to the requirements of bodybuilding on the rest day of running. The reason for the change is that aerobic is unscientific, and the pain in the waist and legs is due to insufficient muscle strength. In addition, muscles will gradually lose after forty years old, so I pay more attention to strength training. After adjustment, I feel good about myself and feel full of energy every day. Your pace, exercise frequency and the feeling of a single run are all ok. Personally, I don't think exercise is training, let alone competition. Just feel comfortable. Personal physical conditions are different. Pursuing pace and running is not good for your health. Personal opinion is not enough to recommend.
45 years old, running three or four times a week for half a year, 5 kilometers each time, 30 minutes to complete, what level? It takes 5 kilometers and 30 minutes to complete each time. As far as 45 years old is concerned, it shows that the running ability is good and belongs to a certain running level.
The speed of running is related to the training effect, gender, weight and age of the runner. Here are some corresponding data (for non-professional runners): a certain running level, 5 km for men in 30 minutes/5 km for women in 35 minutes; Good running level, 5 km for men in 25 minutes/5 km for women in 30 minutes; Advanced running level, 5 km for men in 20 minutes/5 km for women in 25 minutes.
The ability of running needs persistent training, and the ability should be improved step by step. For the weak and the heavy, not the sooner the better, but the more the better. According to the physical condition, change from brisk walking to jogging, and then gradually increase the speed of jogging. Running within the body's tolerance can avoid injuries to knees and other parts.
Running belongs to aerobic exercise, which can enhance heart and lung capacity, improve physical fitness and reduce fat. For people who often run, timely anaerobic training is also necessary, such as leg squats and lunges, core belly rolls, flat support and so on. These trainings will better promote running ability.
Not bad. Exercise is the main thing.
Add some strength training, anaerobic exercise is better!
Six distributions, can only say that you are exercising, the pace of uncle after 60.
Friend, let me tell you the truth!
From the running level, 45 years old, 5 kilometers, 30 minutes, three or four times a week, this running level is not high!
However, in terms of health, you have reached the best state of running. Your running level is completely healthy, and you can really run healthier and healthier!
In fact, after running for so many years, I have met many awesome people. Some people in their forties and fifties come once and a half every two days. Some people can run for 20 minutes in 5 kilometers. The more cows, the better. It's really necessary!
But after running for so many years, I have learned a lot. I think running is ultimately for health. Running at a high pace is really not a good thing. Health is the most important!
In fact, what you should pay more attention to is how to achieve the best results when you are 45 years old and run for 5 kilometers and 30 minutes three or four times a week.
1. Preheating and relaxation
45-year-old runners must pay attention to warm-up and relaxation. It is not easy to get hurt after warm-up, and the effect is better after relaxation!
Warm-up advocates dynamic warm-up before running, stretching muscles and ligaments, jogging in place, or jumping in place!
Relaxation is also important. After each run, gradually slow down to a stop, then walk around the playground once or twice, stretch your arms and legs, and then find a place to stretch and keep your body flexible!
2. Pay attention to diet and sleep
45-year-old people pay attention to maintenance, not only to exercise, but also to eat and sleep!
Nutrition is an essential substance for running and repairing. If nutrition keeps up, running will make your body better and better!
A glass of milk in the morning, two pieces of whole wheat bread, a whole egg, vegetables at noon, half an apple, a moderate amount of high-protein meat and a little coarse grains, a bowl of porridge at night, two proteins and a little sweet potato!
At the same time, have a good sleep, keep the habit of sleeping at 10: 30 and sleep for at least seven hours every day!
3. Speed and effectiveness
45 years old, the pace of running should be reasonable. Try to keep the heart rate between 1 10 and 120. This heart rate belongs to the aerobic range, which can not only control the body fat content, but also strengthen the body and enhance the cardiopulmonary function!
Generally speaking, it is more appropriate to spend 30 to 35 minutes within 5 kilometers. There is no need to run so fast. The faster you run, the worse you get hurt. We still give priority to stability!
At the age of 45, you must get into the habit of running. The sooner you invest, the more you will get!
And when running, you must use the right method to achieve the best results and stay away from running injuries!
If you have any questions, please comment. If you have any comments, please reply!
I have been running for almost as long as you. If it is exercise, this frequency and speed will be fine, if you don't compare with others. If you want to compare with others, it will be slower. Every time I see others running fast, I always want to run faster, thinking about PB every time. Maybe it's not good, my speed.
Running is a hobby. Don't always think about what level you can achieve. Just persevere, master the right method and step by step. Naturally, there will be improvement. Don't always try to compare with others. People in China always want to compare and show off. Little did I know that China's top gods reached the Asian level, equivalent to the Japanese second-and third-rate level. Not to mention, compared with African blacks, they are all scum in their eyes. Therefore, it is most important to be yourself and learn to be happy and healthy from running.
Ask yourself why you ran first. Is it for fitness? Still playing hard? Or to show off? ..... Five kilometers of gold, step by step, persevere, and run slowly! In fact, it doesn't matter how you run, what matters is the auxiliary training! This is the recovery after running ... Fitness exercise is a comprehensive exercise, not the "toughness" of several muscles ... In addition, everyone has their own advantages and disadvantages, and it is most important to know themselves!