What is the best distance to run?

As we all know about marathon running, while many people marvel at the length of the marathon and admire the perseverance of the participants, how many people notice that marathon running also tells us that inappropriate exercise can cause harm to the body. In fact, what I want to say is that running can also cause harm to the human body if the distance is not appropriate. Therefore, a correct and optimal running distance is also very important for people who run regularly.

From the perspective of sports medicine, running at night is more scientific. As long as you control the intensity of exercise, running at night can help you sleep better.

Slight fatigue is good for rest

Jiao Wei introduced that sports medicine has proven that when people just wake up in the morning, the functioning of the human organs is still at a low level. Exercising at this time is more dangerous for people with weak cardiovascular function. The human body's ability to move is fully developed at night, so when running at this time, the body can more easily adapt to the rhythm of exercise.

In terms of the external environment, the latest research shows that the carbon dioxide index in the air is highest in the early morning, and the dust suspended in the air the day before has not completely disappeared. Exercising at this time is far less good than at night.

In addition, the slight fatigue caused by moderate exercise at night needs sweet sleep to relieve it, which greatly improves the quality of sleep after exercise. Therefore, it is unreasonable to worry that exercise will affect sleep.

Start your evening exercise with a walk

According to the American College of Sports Medicine, it is best to run and exercise in the evening at least three times a week, each time for 30-60 minutes. The intensity of exercise should be controlled within the range of "pulse rate not exceeding 120 beats/minute after 5 minutes of running, and not exceeding 100 beats/minute after 10 minutes". If your heart rate is too fast, you must reduce the amount of exercise; if you can talk to others while exercising, it means that the exercise intensity is acceptable.

People who have no exercise habit can start with a 20-minute walk every day, 25 minutes in the second week, increase to 30 minutes in the third week, add some jogging in the fourth week, and combine walking and jogging in the fifth week; finally, start to run slowly.

From this we can see that running is not just about running blindly to achieve the effect of fitness. In addition to the appropriate breathing rhythm and running posture, the running distance is also very important. The right distance can maximize the effect of our aerobic exercise. It can not only retain a certain level of physical strength, but also keep our body in a virtuous cycle.