People who just started running in the morning don't have to pursue the limit of kilometers. They can run for 30 -40 minutes every morning. When they feel a little sweaty, but their conversation will not be affected, they can improve their running speed. If you persist in 1-3 months, most people can already achieve 3 -5 kilometers of exercise in the morning.
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For long-term morning runners, the sooner you run, the better. Exercise should not exceed 40 minutes, and running speed should not be too fast. Running too fast is likely to increase the load on the heart, and after excessive physical exertion, it will also affect the follow-up work. I feel that the speed of running and chatting is more appropriate. If you want to run a long distance, you can choose to do it on a rest day.
Remind some people who insist on running in the morning that discretion is very important. Many people run for a long time, and then they begin to pursue running farther or faster. But the possible consequences should also be known in advance. Running is for exercise. Within the range that the body can bear, it is more appropriate to run 3-5 kilometers every day, while running more than 10 kilometers every morning is already overloaded for many people. Over time, it may also bring more problems such as joint wear.
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Before running in the morning, proper warm-up exercise is also a point that many people ignore. Many people feel that they are in good health, so it saves time to run directly in the morning. But in the morning, the blood circulation of human body is still relatively slow. Running at first can easily lead to heart overload, leg cramps and other problems. It is recommended to do at least 5- 10 minutes of warm-up exercise, which is also helpful to regulate blood circulation and move joints in the body. The more people who insist on running in the morning, the easier it is to ignore such details.
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Running on an empty stomach in the morning is also the status quo of many people, but it also depends on their own situation. Before running in the morning, you can add a banana or eat a chocolate to replenish energy. After getting up in the morning, the energy in the body is relatively lacking. Eating some food properly can also make people run more forcefully and avoid problems such as hypoglycemia. People who run for more than 90 minutes in the morning should replenish energy, and mastering this measure will also help reduce physical injury.
For some people who just started running in the morning or have some diseases, it is also important to master their own heart rate changes. You can choose to wear certain heart rate measuring equipment to master the heart rate changes during running in real time. When you run too fast, your heart rate is likely to exceed 140 beats/min. At this time, you can adjust the pace of running and stabilize your heart rate, which is also a good suggestion for morning runners.
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Although morning running is good, how many kilometers is suitable for morning running varies from person to person. It is suggested that the initial morning run should not exceed 40 minutes every day, and 3-4 kilometers is more suitable. Subsequent can be appropriately increased.