The first stage, novice period: force yourself to run every day, want to give up at any time, and be lazy if you can!
The second stage, progress period: I tasted the sweetness of running and my running ability was greatly improved. If you don't run for a day, your whole body itches and feels uncomfortable, 7, 8 kilometers or even more than ten kilometers a day!
The third stage, stable period: start rational running, pursue moderate running, focus on healthy running, do not blindly follow the trend, and have their own training arrangements!
How many kilometers is the most suitable for running every day? The runners who ask this question are all friends who are about to transition from the second stage to the third stage!
Because we began to realize that health is king and running volume is not the most important thing, we began to pursue healthy and reasonable exercise and start running more rationally!
I said, how many kilometers is the best way to run every day?
If we really want to run every day, then our running amount must be controlled, and it is best not to exceed 6 kilometers every day, and it is best to keep it around 5 kilometers!
You can't run too much. Running too much will not only hurt your health, but also make you unable to recover!
Because running every day, there is less time to rest, so you must not run with a lot of exercise, run every day, run more than ten kilometers every day. Believe me, in the long run, our bodies are really vulnerable!
In fact, I suggest you run every other day, every other day, 6 to 7 kilometers, 3 to 4 times a week. This kind of exercise has a good effect, longer rest time and faster recovery!
Running every day, how can we prevent injuries?
1. Fully preheat
No warm-up, no running! Everyone must warm up before running. Specific methods include stretching muscles, ligaments, moving joints, jogging in situ, heating the body, promoting blood circulation and improving the excitement of the nervous system!
Get enough sleep
Friends who run must have a good sleep, so that they can be repaired quickly, have a good spirit, and run more comfortably! It is best to sleep for eight hours every day and get into the habit of taking a nap for about 30 minutes every day!
3. Nutrition promotes repair
Friends who often run must also eat well, eat more vegetables, fruits and meat, eat less duck and pork, and eat more beef, shrimp and fish. They are light in taste, rich in nutrition, faster in body repair and better in effect!
I hope everyone will transition to the third stage as soon as possible, pursue healthy and reasonable running, control the daily running volume, and truly be a healthy runner!
If you have any questions, please comment. If you have any comments, please reply!
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People who can persist in running or other sports every day are very self-disciplined. How many kilometers do you run every day? Mainly because of their physical quality and daily mentality.
If you run for health, you should run 5~8 kilometers every day, and the pace is 6~8 minutes per kilometer (the pace is self-determined). If you run to improve your running level, you can make a running plan, define your running goals, and then implement them step by step, which will not only improve your physical fitness, but also avoid physical and mental fatigue caused by high-intensity running.
As long as people regard running as fitness, they can keep running for 5~8 kilometers every time after a running stage. Generally, the pace does not need to be too fast, about 6-8 minutes per kilometer. In this pace interval, the runner's heart rate is in aerobic running, which will not consume a lot of human energy, but also release stress, improve human function, which is beneficial to human health and improve the quality of daily life.
After running to a certain stage, many people will not only pay attention to their health, but also pay attention to running PB. If you want to improve running PB, you should not blindly pursue running quantity and pace, but pay attention to running plan. A good running plan can improve running PB. Unreasonable running plan will only reduce running PB and damage health.
Many amateur runners make running plans, such as weekly plans, monthly plans and annual plans. Jogging (resuming running) several times a week, intermittent running and middle-long distance running are all planned and within your body's tolerance.
Thank you for inviting me! There is no standard answer to this question. Mainly depends on your personal feelings.
It's like a pony crossing a river. Squirrels think the river is too deep and cows think the water is too shallow. You have to practice it yourself to know.
Some people run 10km every day, thinking that they can feel refreshed all day. And you run 10km every day, and you feel particularly tired. At this time, you have to change it, because that 10km is someone else's daily running volume, not yours.
Maybe you will feel comfortable running about 5 kilometers every day, so you can run 5 kilometers every day! If you don't think you can run 5 kilometers today, then you can choose to run 7 kilometers, 10 kilometers, 20 kilometers, as long as you have fun and run comfortably.
Running is to make yourself healthier and more comfortable, isn't it?
So there is no rule on how many kilometers you run every day. You can run 1km, 2km, 5km, 10km, as long as you are comfortable and happy, how many kilometers are suitable!
Judging from the simplicity of the question, I think I am running for health, not to lose weight.
1. If you are losing weight, you are too obese. In the early stage of losing weight, it is suggested to protect our knees by running less and walking more, because weight will have a great influence on our knees. When you lose a certain amount of weight, you can increase running, preferably more than 30 minutes a day, which is good for fat consumption.
2. Weight standard. In this case, if you want to keep healthy by running, you can run 5-8 kilometers every day. Actually, there is no specific standard answer, because everyone's physical condition and time are not necessarily the same. Another important thing is the running posture. If you want to run every day, I suggest you buy a professional running book, learn the correct running posture and pull-ups before and after running, so that we can run healthily and happily.
Personally, I think, firstly, for athletes who improve their immunity just for fitness, it is enough to run more than 5 kilometers and a half hours a day. Not only is it reasonable, but it can also make your whole body organs and figure slimmer. After all, you don't exercise to lose weight.
Secondly, for athletes who want to lose weight, they need to exercise for more than half an hour and 5 kilometers every day to discharge calories, which has the effect of losing weight. In addition, if the body allows, it is enough to run at most 1 hour for more than 5 kilometers every day, and the specific number of kilometers should be adjusted according to your physical condition.
People say that there is a difference between people who run regularly and those who don't run after 10 years. May everyone run out of their favorite way, get better and better, stay refreshed every day and stay young forever.
This question should be answered in two parts. The first part is ordinary weight-loss runners, and the second part is marathon enthusiasts who have been trained in basic systems.
Ordinary friends who lose weight and run for fitness suggest running for 30 minutes to 1 hour. Because, in the first 20 minutes to half an hour of running, the body consumes glycogen, and in about half an hour, it begins to lose fat. Moreover, after this period of warm-up, the cardiopulmonary and muscle functions have also been strengthened, and the circulatory system has also been improved. All running is limited to being tired and energetic after running.
Marathon enthusiasts need to combine the length and speed of distance because of their complicated running amount. For example, you can arrange an intensive variable-speed run within a week, with a long distance of about 20 kilometers, and others can relax aerobic running. The average daily running amount should not be less than 8- 10 km, and it should not be less than three to five times a week, otherwise the race may be affected.
The running time depends on the physiological sitting habits of human body. You can run at any time of the day, but it is not recommended that the intensity is too high, which will affect the quality of sleep and rest. In fact, the best time for running is four or five o'clock in the afternoon. You can see that many international middle and long distance races are held at this time, which is convenient for players to play. Because ordinary people want to go to work, they usually choose to relax in the morning, which is conducive to exercise, and running at night is conducive to mental decompression. In a word, running is good for physical and mental health, so we should make reasonable arrangements and persevere.
The weather is above 32 degrees. Forget it.
The weather is 25-32 degrees Running in the morning, fun running, whether it rains or not.
Run when the sun goes down about 25 degrees.
Weather 17-25 runs at any time.
Weather 0- 17 runs at noon
Below zero, bring a warm treasure sticker, be careful not to let the cold invade, and run at any time.
Forget the following-10.
About LZ, "How many kilometers is the most suitable to run every day?" Share some thoughts based on personal running experience.
How much you run depends on business enthusiasts, weight-loss runners and professional marathon runners. If you just want to lose weight by running, then according to the experience given by experienced runners at the beginning, you can achieve a certain slimming effect by running for more than three and a half hours.
This is optional if you are a business enthusiast. There are not too many restrictions on the specific running distance and time, but it is recommended to be at least three kilometers and more than half an hour to achieve the effect of exercise;
If you are a professional marathon enthusiast, you will definitely have your own plan, and the speed, frequency and mileage of running will be improved bit by bit.
How much you run, you can sit in the right position according to your own ideas.
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If you are healthy, you can run five kilometers a day and three times a week. Sedentary and excessive exercise are not good.
Just run 80 to 100 a month.
Today, I ran a group of great gods and ran 100 kilometers in one day. I run 43 kilometers with you.