I know a friend in college. He loves running, ten kilometers in the morning and ten kilometers at night. He runs very fast. After running for more than three years, my knee was seriously injured, so that it hurts to bend. It's really miserable!
I am also a person who loves sports. I know that sports are addictive, but I know that running should be scientific!
If you can't master the amount and method of running, then I suggest you don't run!
So the question is, can you run every day? How long is running the best for your health? What are the non-invasive running methods?
Can I run every day? How long is running the best for your health?
It is ok to run every day, but it also depends on the amount of running! For most people, about 5km is a generally suitable distance, and everyone can run every day, which belongs to healthy running, healthy running and healthy running!
What is the purpose of running? Isn't it just for the health? If you run away from health, why run away? Therefore, it is necessary to run moderately and reasonably. Personally, I think it is best not to exceed 5km every day!
If you are really in poor health, you can also run every other day and run 5 kilometers every other day. The effect is equally good and your body is still healthy! Friends who lose weight don't have to worry, 5 kilometers at a time, stick to it and you will lose weight sooner or later!
What are the non-invasive running methods?
1. Warming
You must warm up before running! Repeat this sentence three times! If you don't warm up, your ligaments and muscles will function poorly, your joints will creak, your joints' ligaments will be easily pulled, your joints will not secrete enough fluid, and your meniscus cartilage will be damaged!
So be sure to warm up, stretch your muscles, move your joints, adjust your breathing, expand your chest, speed up your heart rate and reach the standard. Only by doing this can you really and completely warm up! You won't get hurt easily!
2. Work, rest and food
If you want to run 5km every day, you must adjust your work and rest, because the repair time at night is very precious to your body, so we should go to bed early and get up early, so that your body will have energy and your tissue will be fully repaired!
At the same time, don't be sloppy in diet, drink more boiled water, promote body metabolism, eat more vegetables and fruits, eat more cooked fresh high-protein meat, eat more coarse grains, keep low fat, low calorie and high protein, recover quickly and be strong!
3. Muscle strengthening training
Muscle is the protector of our body. Muscle has the functions of supporting, buffering and protecting bones and joints. It is difficult for people with strong muscles to get injured in running, so as a qualified runner, we must do a good job in strengthening muscle training!
We can exercise our muscles, exercise our core strength, exercise our leg muscles and strengthen our body protective layer through fitness, so that your body will be hard to be hurt and the impact of running will not cause great damage to your knees!
I hope everyone can exercise reasonably and healthily, always remember the original intention of running, and don't hurt your body when running. I hope everyone can have a good figure through running!
You can comment if you have any questions, and I will actively answer them for you!
Running is an addictive thing, especially after getting a better mental state and physical state through running, and forming a habit through regular exercise, you will feel uncomfortable without running.
For those who have been clamoring to lose weight but never exercise, it may be only when they eat delicious food that they can feel the pleasure of satisfying the runner's desire.
Runner's Blind Area: How many times a week is the healthiest?
Some people run seven times a week or more. But is running every day really good? What kind of running frequency and mileage is healthy for an amateur runner?
Many people don't know. I don't know if I have run too much until I get injured in sports. It's time to stop and have a rest.
All sports experts have given the answer: no matter how enthusiastic you are about running, no matter how good your physical fitness is, running every day is unhealthy. Such a frequency will bring serious wear and tear to your body, and the longer it takes, the more obvious it will be. Our bodies need time to recover from repeated actions.
For daily office workers, taking at least two days off a week can achieve the best balance between rest and training. For beginners or people with average physical function, running for three days a week can achieve the best results.
Rest is not laziness. The process of muscle repair is also a process of strengthening.
As a runner who has been running for many years, I am honored to answer this question for everyone!
In fact, around me, I found that many runners especially like running every day. Their figures appear in the same place at regular intervals every day. Every day, rain or shine, they never stop. They really like running!
It's good to love running, but it's not good to love too much. There is a saying that it is better to go too far, and sometimes it is better not to do it. So is running. It's better not to run if you run too much!
Everything must be done in moderation, so that things can be done well and good results can be achieved. Otherwise, running will only hurt the body and will not make it better and better, so we must grasp running well!
Last time a friend asked me this question. He asked me if I could run every day. What is the best time to run? In fact, it is necessary to understand such problems, which is very helpful to improve the running effect and reduce sports injuries!
Can we run every day?
In fact, from my years of running experience and the running experience of people around me, it is best not to run every day! Why do you say that? First of all, you have been running for a long time. Running at first is basically a lifetime, so health is the most important!
If we run every day, the possibility of physical injury is too great, and our bodies wear out quickly, especially our knees. Running every day is easy to get hurt, and you can't run forever!
Running is not a matter of one or two days, nor is it a matter of three or five years. This is a matter of life. If you don't run every day, but every other day or every other day, then the number of days you run can be extended and you can run for a lifetime!
Therefore, we'd better not run every day. Personally, I think it is enough to exercise four or five times a week, not too much!
What is the best time to run?
1. Friends who want to lose weight
Nowadays, many people run to lose weight. For friends who want to lose weight, it is best to grasp the running time and float between 30-40 minutes, so that the weight loss effect can be satisfactory!
Because according to the principle of human energy supply, the body burns more fat after running for more than 20 minutes, and you can burn more fat after 30 or 40 minutes, so this running time can make you lose weight faster!
2. Friends who want to exercise
There are also some thin friends who want to keep fit by running. If you have such a purpose, then I suggest that you can run for about 30 minutes at a time, four to five times a week, and the effect of persistence is really good!
3. The elderly
For old friends, it is better to choose running time! If you are an elderly person with a certain sports foundation, you can run for about 20 minutes every day and then walk after running. The effect is quite good!
If you are an elderly person with no sports foundation, I still advise you not to run. You can go for a brisk walk for 30 minutes and 20 minutes every day. The effect is also very good, to prevent physical injury!
4. Young people and middle-aged people
Nowadays, many young and middle-aged people especially like running. They run every day for a long time. Many young people rely on good health, so they don't care about the frequency and distance of running. In fact, this is very incorrect!
In fact, for young people, our best running time is about half an hour. Don't run too much. Running too much is really bad for your health, so you should exercise moderately and never exercise excessively!
Running is an aerobic exercise with the least investment and the best effect. The main investment is one or two pairs of running shoes that suit you best, one or two quick-drying clothes, plus accessories such as sports socks, arm bags, Bluetooth headsets, heart rate meters or heart rate bracelets, at most. If the requirements are not particularly high, the total investment is about 1000 yuan. It's just that the north and the south are greatly affected by climate differences. In the north, it is colder in winter, which is not suitable for outdoor running, but more suitable for indoor running.
Running is absolutely not allowed to run every day, and take at least one day off every week, otherwise your body will not fully recover. After a long time, your body is prone to fatigue, various sports injuries and running fatigue. If you want to lose weight, exercise at least three times a week. If you want to exercise endurance, you should exercise according to the exercise plan. The speed, quantity and time of each run are not fixed.
In order to lose fat, the heart rate should be controlled at 64%-76% of the maximum heart rate (220- 1 year old) every time you run. The slower the running speed corresponding to this heart rate, the younger the age and the higher the heart rate. Run for 45-60 minutes at a time. When running, the sole of the foot can land on the whole sole or the hind foot. Heel heel is suitable for junior runners, which is labor-saving, but it has a great influence on knee joint and hip joint. If you feel joint discomfort, you'd better change your running posture, slow down, combine running with walking or stop running.
Run for the purpose of exercising endurance, improving cardiopulmonary function and immunity, and control the heart rate between 76% and 96% of the maximum heart rate. Running speed is faster. If you have a high heart rate during running, you need to slow down your running speed. Running in this heart rate range, the time is not fixed, there is no strict limit. It usually takes 45-60 minutes. This heart rate can also reduce fat when running. If you are going to run 10 km, half horse or whole horse, you can run according to the exercise plan of the running APP. You can land with your whole foot and your forefoot.
In order to improve running performance, it is necessary to increase the heart rate to 96%- 100% of the maximum heart rate, and try not to exceed the maximum heart rate, and the maximum heart rate duration should not be too long. If the heart rate exceeds the maximum heart rate for a long time during running, it may damage cardiovascular and cerebrovascular diseases. The duration of the highest heart rate is not strictly regulated, mainly according to the individual's physical condition and feeling. For runners who don't have much sports experience, 5- 10 minutes each time is enough, and those who have some sports experience can be appropriately extended. In the past, it was mainly on the sole of the foot, and it was also possible to run on the sole of the foot.
Running on the heel, sole and sole has its advantages and disadvantages. Generally speaking, running on the sole of the foot is suitable for most runners, with minimal damage to knees, hips and ankles. Forefoot running requires a considerable sports foundation and the fastest running speed. When running, you should also change the way your feet touch the ground at any time according to the road conditions and physical condition.
Running apps include keep, Glug, Migu Haopao, Yuedong Circle, Yuedong Circle and so on. Keep is a comprehensive sports APP with courses such as Tolek Run and hiit Run. But there seems to be no half-horse exercise course. The course of stretching and knee rehabilitation exercise in keep is very important and very effective in preventing knee pain.
The above heart rate depends on whether the questioner has sports experience, injuries, etc. If there is no sports experience or injury, subtracting 5 from each situation is the most suitable heart rate. If you have a lot of exercise experience and are not injured, then adding 5 to the heart rate unit in each case is the most suitable heart rate.
Be sure to warm up and stretch before running, and also do cold body and stretching after running. Avoid getting hurt.
Running is not enough. It is better to do some equipment exercise, which can not only exercise muscles, but also improve the running effect. You can exercise with equipment or with your bare hands.
Choose common accessories such as Bluetooth headset, arm bag, bracelet or heart rate meter. Bluetooth headsets can be tens to hundreds of yuan, and bracelets can be Huawei, Glory and Xiaomi.
It varies from person to person. If you are in good health and run properly every day, you will surely run every day. If you have an average physical quality and pursue running, you can't run every day.
The author is a lean runner with good muscle recovery ability. Running 10~ 15 kilometers every day is very easy, and there will be no muscle pain and joint pain (make a running plan according to your physical fitness).
Generally, if you just run for health, running 5 kilometers a day is enough. People who are new to running can start from running for 2 kilometers and gradually increase the amount of running.
The author has been running more and writing less recently. I ran half a horse yesterday, and it was easy to run down. Now I won't feel any discomfort. So I can run 10~ 15 kilometers every day, but I like to exercise with other sports (fighting, swimming, cycling, etc.). ).
Yesterday, a little white runner said that his leg hurt for several days after running 8 kilometers. The author can conclude that the runner runs too much. A person who doesn't run much suddenly runs 8 kilometers, and his body must be too much. It is normal that his leg muscles are sore. So if you want to run far, fast and healthy, you must take it step by step.
I usually run 3~5 times a week, and 2~4 times for 5 kilometers (easy running). If you take part in the competition, you will run 5-7 times a week and rarely run 5 kilometers.
I can say that I run at least 5 kilometers every day. Some people will say, don't you only run 3~5 times a week? Yes, I run three to five times a week, but when I'm not running, I do indoor strength training and reaction training, and I also go cycling or swimming, fighting and other sports.
No matter how long you run, as long as you move, it is best for your health.
Many people are worried about hurting their knees. In fact, you are hurting your knee when you walk. If everything is so careful, what fun is there in life?
Whether you can run every day depends on the time and intensity of your running.
Generally speaking, the running time is about 20-40 minutes, and the intensity is controlled at the level of talking, so you can run every day.
But people are not robots. You still need some rest time to give your body a chance to be buffered. You will find that if you don't rest, your legs will lose strength. After getting up, my legs will be numb and weak, and sometimes I will often feel sleepy. More importantly, your knee joint will have problems because of long-term wear and tear.
Yes, running will definitely cause knee problems, which is inevitable. But why are some people still alive and kicking after running for decades?
Running does not enhance thigh strength. The stronger the thigh strength, the better the protection of the knee joint, so in order to avoid knee injury, some leg training should be inserted into daily life.
Squats with bare hands, lunges and squats against the wall are all good unarmed movements (three times a week, four groups each time, 15 times). You don't need to go to the gym, you can do it at home.
Nowadays, we are under great pressure every day. Running can effectively relieve stress and let us release. Running is ok every day. Since junior high school, the school has made me do running every day. If running is bad for your health, how can the school let students run every day? How else can a marathon be held?
Although many runners like running and think it will be addictive, they must be careful not to run too much. As for how long running every day is the best for your health, I don't think there is a definite answer. Because everyone's physical quality is different, it should be decided according to their own situation. Every exercise will achieve the effect by making the body sweat.
Be sure to warm up before running, or you will strain your muscles. Not only can not achieve the effect of exercise, but also make the body uncomfortable and even hurt the body.
No matter what kind of exercise, you must persist.
Come uninvited …
Don't run every day We all know that running is a good exercise, which can help us lose weight and make our bodies healthier. But everything has two sides. Running will cause irreversible damage to our knees, especially for people who just started running. Incorrect posture may also cause other injuries. If you decide to run, buy a pair of running shoes that suit you first (how to buy it depends on your foot shape). (Anyway, that's how I run. Some people land with their forepaws first. Let's get used to it. ) Then there is the pace and distance. Just a runner, don't run so fast or so far when you get up. Run a short distance at first, then run slowly (only a little faster than a brisk walk) ...), then slowly increase the running amount later to give your body time to adapt, and then talk about running time, because running is aerobic exercise. Generally, we all know that aerobic exercise takes more than 20 minutes to effectively consume fat. My suggestion is 40-60 minutes. Besides, running every day is a problem. Never. Your body needs rest. You can run for two breaks or run for three breaks, depending on your own situation …
Personally, I think amateur runners will run every other day if they are not professional athletes, which can give their bodies a recovery time. As for how long you run, it varies from person to person. 3 to 5 kilometers is most suitable for older or junior runners and can achieve certain sports effects. If you are a senior runner, 6 to 8 kilometers is ideal. Running does not mean that the longer you run, the better. You should keep the correct running posture according to your physical condition, otherwise it is easy to cause sports injuries, especially your knees. You should stretch after running.