It is better to run a few kilometers every day

You can often see people jogging and exercising on the side of the road in parks in the morning. Whether it is for weight loss, fitness, or other reasons, everyone chooses the same method - running! But how many kilometers is better to run every day? I believe that many non-professional fitness friends will have this confusion. Today, let us take a look at the advice and analysis of professionals.

Sports medicine has proven that when you 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.

All sports require warm-up exercises, and evening running is no exception. Jiao Wei introduced that lightly stretching the legs and doing squats before running can help the heart and muscles enter the exercise state faster. If you start by walking a few steps, then brisk walking, jogging, and finally running, you can also warm up effectively.

When running, take slightly larger strides, keep your chest up, abdomen in, look straight ahead, lean your upper body slightly forward, swing your arms naturally on both sides of your body, concentrate, and breathe naturally and evenly.

When running, try to choose places with less traffic, good ventilation, and good air, such as park trails, school playgrounds, etc., and it is best to run on elastic surfaces such as mud and grass.

Running shoes need to be changed frequently

It is often seen that people wear very little when they start running. Although it may not be cold, it is easy to catch a cold when relaxing after running, so it is still necessary to keep warm.

Although the intensity of running at night is not high, your sports shoes still need to fit your feet well and have soft soles. It is best to change into special running shoes, which can better cushion the pressure and reduce the chance of joint injuries. Running shoes should not be worn for only one or two years. Changing them frequently will help correct your running posture.

Since the intensity of running is not high, you can run half an hour after a meal. Because this exercise will not affect sleep, it is okay to eat dinner late if you don’t eat too much.

If you wash your feet with warm water for 15-20 minutes after running, it can dilate the blood vessels in your feet, promote blood circulation, and make it easier for you to fall asleep.

Physical exercise is not about comparing yourself to others, but comparing yourself to your past self. No matter what your purpose is for running, remember that the number of kilometers you run is not the most important. What is important is physical health. You should not hurt your body or cause problems because of comparison. Remember, the intensity of running exercise should be chosen according to individual needs.