How many kilometers is suitable for running? Before answering this question, you can ask yourself: How far can I run? In fact, if you seldom take part in sports from the day you graduate from college, it will be very difficult for you to run 500 meters in a row by the time you are 40. Recall that you ran dozens of meters to catch the bus, and you will know.
So at the beginning, you don't need to consider how many kilometers to run. Run as many kilometers as possible.
In short, the running distance that suits you is the most suitable distance, not the distance that others set for you.
Do you want to run every day? According to our concept in China, diligence is a very important tradition. Reflected in physical exercise, many people think that "the more you run, the better the effect", and even "you can't get angry easily". The specific performance is: running every day, and still "keep running" when running is uncomfortable. These are unacceptable.
At the beginning of running, muscles, joints, heart, lungs and internal organs all need an adaptation process. So, be sure to set aside time for your body to rest. It is enough to run two or three times a week at first. After the physical quality is improved, it will gradually increase. Even if you become a runner in the future, you need to arrange 1 to 2 days of rest every week.
For middle-aged people, the risk of joint injury of lower limbs is much greater than that of young people when running every day. Because muscle mass, muscle elasticity, endurance and strength are much weaker than when they were young. Running every day will give the body, especially the joints of the lower limbs, too much stimulation, which is often beyond the endurance. Therefore, novice runners are more likely to have various knee problems.
The solution is simple: relax and don't run every day. It is recommended to run 3 times a week at first, and then gradually increase it to 3 to 5 times.
How fast should I run? How fast should I run? This is another big problem. According to human nature, I always hope to run faster, not only faster than myself before, but also faster than others. Therefore, the screenshots sent by people who like to show off their running achievements in the circle of friends focus on two things, one is how many kilometers they have run, and the other is how fast they have pace.
However, for middle-aged people, before preparing to run faster, they also need to ask themselves: What am I running for? Is it for the Olympics or for health? The answer is self-evident.
Unless you are going to take part in marathon and other long-distance running events in the future, moderate and low-intensity jogging, even ultra-jogging slower than brisk walking, can achieve the ideal effect of losing weight and improving physical fitness.
At this time, some people will say, for a long time, it seems that they have never said, "How many kilometers should middle-aged people run?" If you can't master the above principles, then the following running plan is for your reference:
(1) Jog 3 times a week, each time 1 km. (2) After full warm-up, alternately 100m brisk walking and 100m jogging. (3) If you think 1 km is too short, you won't feel tired if you extend it to 1.2 or 1.5 km. (4) After jogging 1 to 1.5 km, continue walking for a short distance, so that the total time will reach 20 to 30 minutes. You can use this method to run and exercise within 2 months, and then improve it appropriately after 2 months. Maybe after running, you feel quite relaxed and have spare capacity. Then stop running.
It is much safer to improve your running level step by step than to let yourself run out of breath at the beginning. Rather conservative than radical!
Actually, running is just a form of exercise. Middle-aged people don't need just running. It is tiring to stare at how many kilometers they run every day.
Sports are interesting in themselves. You can also take part in aerobics such as skipping rope, aerobics, cycling and swimming, and you can also take part in more strength training to improve your physical fitness in an all-round way. However, jogging with 1 km as the starting point of middle-aged fitness will be a good start!