Indeed, now more and more people begin to exercise their own speed, hoping to run faster and faster, and the effect of exercise is getting better and better! However, it is not so easy to improve the running speed, and hard training may not run fast!
Many people are asking me, is it ok to run 5 kilometers in 30 minutes? Run 5 kilometers in 30 minutes, which is about 6 minutes per kilometer. In fact, this speed is the running speed of most people. In fact, this speed is neither fast nor slow, which is very suitable!
I have been running for many years and accumulated a lot of running experience and knowledge. Today, as a runner for many years, I will tell you the effect of running 5 kilometers in 30 minutes. What do you need to know about running?
How about running 5 kilometers in 30 minutes?
In fact, for most runners, running mainly has two sports effects, one is to help us lose weight and the other is to help us keep fit! In fact, the pace of six minutes per kilometer has been able to achieve a good exercise effect!
If you run, 1km takes six minutes, and the effect of running to lose weight is really ok. If you can persist for more than 30 minutes every day, you can burn the fat in your body well, so as to achieve the goal of losing weight!
If your goal is to keep fit, this running speed can also be a good exercise. It can improve your cardiopulmonary function, exercise your blood vessels, increase your muscles and make your bones stronger!
And the pace of six minutes per kilometer is very suitable for most people. There is no need to run so fast. The faster you run, the less effective you will be in losing weight, and it will do great harm to your health, so I suggest you run at an appropriate speed!
So what should we know about running?
1. Warm-up preparation before running
Although the pace of six minutes per kilometer is not very fast, the pressure on the body is not small, so you must be prepared to warm up before running. After warming up, the body can bear more, and the risk of injury will be lower!
So be prepared to warm up before running! It is necessary to properly stretch ligaments and muscles, adjust the breathing rhythm, expand the chest, and at the same time let your joint fluid secrete enough to reduce the possibility of joint injury!
2. Protect your knees while running
When running, our knees are the most vulnerable parts! This part of the knee is very important, but it is also very fragile. If it is sent to the knee, it will not be worth the loss. So you must know how to protect your knees when running!
Wear a pair of good running shoes, find a track with good road conditions and run at a moderate speed! When running, your pace should not be too big, but it should not be too small. Legs should be flexible, and you should fall silently!
3. Combination of running and rest
When we run, we must never forget to rest, let alone forget nutrition! In fact, when running, our bodies will be slightly damaged, and then we will take a rest to supplement nutrition and recover excessively, so as to make our bodies stronger!
If our bodies can't get rest and supplement enough nutrition, our physical quality will plummet! So when we are running, don't stay up late every night and go to bed early! High-quality protein, high-quality carbohydrates, we all want to intake!
Actually, running is not about speed. We don't need to blindly pursue speed. Too soon will hurt our health! Running pays more attention to persistence. If you can keep running, you'll be fine in a few years or longer!