I used to run 7 kilometers every day from Monday to Friday, about 30 minutes. From Friday to Saturday, the minimum is 10km and the maximum is 15km. I really fell in love with running and became a real runner!
Run 5 times a week, 2 kilometers each time.
Running five times a week, this frequency is good, but running two kilometers, this distance is too small!
But if you are a novice or an older runner with poor physical fitness, then we can run two kilometers five times a week!
You can stick to this model for a month or two, gradually lay a good foundation, improve your physical fitness and prepare for faster progress in the future!
When you run for a month or two, you will find that you are not satisfied. You run two kilometers five times a week. By this time, you will gradually improve, from 2km to 2.5 to 3.5 to 4, so that the running volume will gradually increase!
If you progress slowly, your risk of injury is small, and the effect is really good!
Run six kilometers twice a week.
If you run six kilometers twice a week, this model is not very good either. Although you have run enough, the frequency is not enough!
We'd better run four or five times a week, five to six kilometers each time, so the exercise effect may be better!
If you only run twice a week, the interval is too long, the effect of exercise may not be ideal, especially easy to give up, which is not conducive to your good habit of running!
If you can run four to five times a week, rest for two to three days, and run five to six kilometers at a time, you will lose weight and keep fit, and you will love it more and more!
I hope everyone can find a suitable exercise method, scientific, reasonable and healthy exercise, correct and reasonable progress, and make you run better and healthier!
If you have any questions, please comment. If you have any comments, please reply!
Run twice a week, 6 kilometers each time, and run five times a week, 2 kilometers each time. Which is better? Healthy ascetic, let's talk!
For most people, of course, it is 5 times a week, 2 kilometers each time is better, it is more appropriate to run at least 3 times a week and not more than 5 times, and it is best to run for more than 40 minutes each time. This arrangement will not make the body tired, but also make the exercise effect more prominent.
Why do you recommend such a training program? 1: prevent injury
If you run more than five times a week, your body will be extremely tired. Running is a job with a high probability of injury. If this goes on for a long time, the body will be overwhelmed, and no one can run every day without getting hurt.
2. Promote some cross-training.
Running is a good aerobic exercise, but in order to improve exercise efficiency, running can't meet your own requirements. We must do some sports, such as yoga, throwing iron and swimming. Increasing the variety of sports helps to improve our physical fitness.
3. Give your body time to rest.
It is easy for professional runners to train 20 kilometers a day, but ordinary people should do what they can. Every time you land during running, muscles, ligaments and joints will bear the impact from the ground. You have to make a running plan that is easy to stick to for a long time.
What aspects should I pay attention to when running? 1: Running needs to choose running shoes that fit comfortably and try to prepare loose clothes for yourself.
2. Do warm-up exercises for five minutes before running, and do some static stretching after running, such as leg press and back stretching.
3. Don't be too enthusiastic about running. You need to give your body a rest. Step by step and do what you can is a necessary principle of exercise. I hope that runners will not forget this.
Continuous health knowledge sharing, I hope it will help you, welcome to pay attention!
Everything is fine. But for Xiao Bai, who has just come into contact with running, it is more appropriate to run 2 kilometers five times a week (and then slowly increase the amount of running). Running twice a week, 6 kilometers each time, is very suitable for people with other sports hobbies. Running should be regarded as a training method to improve physical fitness.
I prefer to run 3~5 times a week, 2~4 times in 5 kilometers, or more than 10 kilometers (10 kilometers) 1~2 times, so that I can improve my running speed and endurance, and I won't feel bored and hurt when running.
Running 5 times a week, 2 kilometers each time, is very suitable for health. Running 5 times a week, 2 kilometers each time, I think it is very suitable for heavy dieters, and the amount of running is not large, and it will not hurt the knee joint. It is also very suitable for the elderly (60~65 years old) and can meet the daily exercise.
The author also found that colleges and universities attach great importance to the health of college students and implement the online running program. Colleges and universities cooperate with the running APP, which sets the number of punching cards for college students every semester, and can only punch cards once a day, with a running amount of 2~3 kilometers each time. The author thinks it is very good, which can make college students actively exercise and reduce the occurrence of diseases.
Run six kilometers twice a week. I think it's better to run 3~5 times a week. Just run twice a week, 6 kilometers each time. The amount of each run is ok, but the number of runs per week is a bit small. If it is only accompanied by running, I think it is enough to run 3~5 times a week. If you have other exercises, you can run twice a week.
Running twice a week can't form a running habit, so it's easy to give up running.
It seems that the weekly running amount is similar, but the effect is much worse.
(1) depends on the speed and purpose of your running, and also on your own physical fitness.
(2) If you don't exercise regularly and you are Xiao Bai who is ready to start running, then 6 kilometers is too far for you. What you need is to step by step and wait patiently for the improvement of your physical fitness. You can only run 2km. If you run 4-5 times a week, it will help you develop the habit of running. It won't be too tired or spend too much time. In a few weeks, it can be upgraded to 3 kilometers.
(3) If you have a certain sports foundation and physical strength to run 6km easily, but you want to run 2km easily, there is not much benefit except a little exercise to promote blood circulation. You should run 6 kilometers at a time. Two or three times a week is enough.
Running 2km easily is just a warm-up before formal exercise.
(4) If you want to lose weight, if only from the distance, the consumption of 2*6km will be more. But if your 2km is used for high-intensity interval running, that is to say, running is to perform HIIT, then your weight loss effect will far exceed 2*6km. You can run 100-200m in this 2km and jog repeatedly 100-200m.
HIIT is famous for its high efficiency in reducing fat. It is just a direction guide and can be operated by any exercise as long as the heart rate is low.
I'm running a marathon. But at present, I only run twice a week/kloc-0. 1 high-intensity interval, 1 long-distance endurance. The monthly running amount is about 100km, the whole horse is 3 hours 18 minutes, and the half horse 1 hour is 33 minutes. Once when I ran 200-300km a month, the whole horse was 3 hours and 48 minutes, and the half horse 1 hour was 38 minutes.
Don't just focus on quantity, but also on quality. See if the running plan suits you. Get satisfactory results with the least investment.
Which is better, six kilometers twice a week or two kilometers five times a week?
Let's talk about the amount of exercise and the time of exercise. If you run six kilometers at a pace of six minutes, it takes 36 minutes to run six kilometers, which can basically achieve the amount of exercise or basic amount needed to lose weight. However, if you run two kilometers and then slow down for more than ten minutes, this amount is nothing more than a warm-up, which can't reach the basic exercise required for fitness and weight loss, so it is best to run six kilometers twice a week.
The above is aimed at healthy people. Of course, for the elderly and infirm, it is good to walk after meals, and the exercise time is irrelevant to them. Therefore, the amount of exercise and exercise time are not fixed and vary from person to person. We can discuss it and talk about your point of view.
Both of these running methods show that you have just started running for a long time. ...
If you are a beginner, it doesn't matter how far and fast you run every day. It is important to adapt your body (joints, muscles, breathing, heart rate) to the running process slowly!
Running is a process from quantitative change to qualitative change! Therefore, "perseverance and gradual progress" is the purpose of running. Core strength training is the soul of running!
Running, or any sport, has a running-in period and a basic period, one month and two months, one year and two years ... different from person to person. As a foundation, of course, not being so diligent every day is the best way. Start from 1 km every day, gradually increase the amount, run slowly, and exercise endurance and perseverance at the same time. ...
Running, your body feeling is your "principle"!
"Five kilometers of gold, a marathon of life and death!" ……
Run six kilometers twice a week. Run two kilometers at a time and six times a week. Although the distance is the same, the actual situation is different.
Specific performance in the following points.
First, they run the same distance, but their exercise intensity is different.
This is easy to understand, for example, many people can easily run two kilometers, but not necessarily six kilometers. Running 6 kilometers requires long-term exercise, stronger endurance and physical strength.
Second, run 6 kilometers or 2 kilometers at a time. Use different objects.
People who have just started running can run two kilometers at a time. After practicing for a while, my physical strength and endurance have improved, and I can run 6 kilometers.
Third, the exercise effects of the two are also different.
From the effect of losing weight, running for 20 minutes will have an effect. Two kilometers, less than 20 minutes at all, may only be a warm-up exercise.
It's best to run four days a week and three kilometers at a time.
Six kilometers twice, that is, there is a certain amount of exercise and plenty of rest, so choose this one.
After a certain amount of exercise, some functions of the body are intentionally destroyed, and adequate rest can repair the body and improve the body function.
For example, after a full rest, the vital capacity increases, and after a rest, the muscles increase.
It should also be noted that nutrition must be guaranteed.
I strongly recommend that you run five times a week.
As long as you can run five times a week, your mileage will increase by 50% in two weeks. Running is addictive, and you will definitely enjoy running 2 kilometers at a time.