What is the jogging speed? Sports experts will tell you

Many people have the habit of running to exercise. Running can be divided into jogging and sprinting. Different running speeds have different correct methods and have very different effects on the body. Many people like to jog, so what speed is considered jogging?

1. What is the appropriate jogging speed?

At the beginning, you may need to run at a speed that takes about an hour to complete a distance of 4500-5000 meters. If you keep running for 6-10 days, your time may be reduced to 40 minutes.

To be effective, you need to run for at least 30 minutes to burn fat and improve heart endurance and lung capacity!

2. When jogging, keep your upper limbs relaxed and your lower limbs flexible to prevent injuries. When jogging, you don't have to try to look like a professional athlete. Just exercise at a comfortable speed and in a relaxed state. Keep your shoulders relaxed and avoid hunching your chest. Swinging your arms naturally, breathing evenly, and breathing in and out every two or three steps will help regulate lung function.

Lean forward in a natural and comfortable manner. If you lean forward too much, it will increase the burden on your back muscles; if you lean back, it will cause excessive tension on your chest and abdominal muscles.

3. Don’t run too fast, don’t run or sprint. The amount of exercise should be gradual. You can alternate between jogging and walking, and the distance should not be too long. After practicing for a period of time, when your body gradually adapts to jogging, you can reduce walking until you are jogging all the time. You should maintain a steady pace, without feeling uncomfortable, breathing heavily, or getting red-faced, and you should be able to run and talk in a relaxed atmosphere.

Objectively speaking, your heart rate when jogging should not exceed 180 beats per minute minus your age. For example, the heart rate of a 60-year-old person when jogging is 180-60=120 beats per minute. The running speed of patients with chronic diseases can be appropriately reduced, and the distance can be shorter. After exercise, you should stretch your body and do plenty of relaxation activities. Use hot water on your body, not cold water.

4. Jogging Safety Tips

Choose a flat road surface and do not wear leather shoes or plastic-soled shoes. If you are on asphalt or concrete roads, it is best to wear thick-soled rubber shoes. Before running, you should walk for a while, take deep breaths, and move your joints. If you are on the road, you should pay attention to safety and try to choose the sidewalk. If you feel loss of appetite, fatigue, dizziness and palpitations after jogging, it may be that you have exercised too much and you must adjust your exercise or seek medical advice.