How long is the appropriate time to run?

Running is an increasingly popular sport. Many people are used to jogging on their treadmills or in the park. But how long should you run? Half an hour? 45 minutes? Or an hour? I believe everyone is confused about this issue. Today, let’s take a look at how long is appropriate for running?

How long should you run every day?

When running for the purpose of exercising, the duration should not be less than 5 minutes each time, otherwise it will not help improve your cardiopulmonary function. The longer you run for more than 5 minutes, the better your cardiopulmonary function will be. As for the running speed, it is secondary and can be adjusted according to your physical strength.

When running for the purpose of losing weight and keeping fit, the time should not be less than 20 minutes each time, and the speed should be slow to maintain even breathing. A 20-minute slow long-distance run can not only deplete a large amount of glycogen in the body, but also mobilize the body's fat. And because slow long-distance running is not very intense and will not cause the body to be overly hypoxic, it helps to consume fat and thus achieve the goal of losing weight.

When is the best time to run?

Around 9 o'clock in the evening, the temperature difference between the ground and the sky will not be too large, and there will be no inversion phenomenon to block the atmospheric circulation. The temperature is suitable and the air quality is best, so it is a good time to run.

People who use running as a means of physical exercise generally choose to run after getting up in the morning, but scientific research results show that running at night is beneficial to health.

Morning jogging increases the possibility of blood clots forming in blood vessels, which can easily lead to vascular embolism because the blood's cohesion increases by 6%. Running at night has the opposite effect: the number of platelets decreases by 20%, greatly reducing the risk of vascular embolism.

In addition, blood pressure and heart rate rise and acceleration are greater during morning jogging, which can easily lead to overload and affect exercise effects and health. At night, physical strength and limb reaction sensitivity and adaptability reach their peak, heart rate is the most stable or low, and the increase in heart rate and blood pressure caused by exercise is slow, which is beneficial to health. Running at night can also help you sleep better. As long as you control the intensity of exercise, running at night can help you sleep better.

Slight fatigue is good for rest

Sports medicine has proven that when you just wake up in the morning, the functioning of the body's 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.

The length of running time should be based on your actual situation. For example, your physical condition and whether you have any related diseases. Generally speaking, patients with asthma, high blood pressure, heart disease, etc. need to follow the doctor's advice and exercise moderately but not excessively. So as not to aggravate the condition. As for ordinary people, if conditions permit, it is best to hire a professional coach or consult experienced people.