What are the benefits of running 3 kilometers every day?

Every morning, there are many people doing morning exercises, and running is the most common. Just after getting up, don’t eat breakfast, drink a glass of warm water to excrete toxins from the body, smooth the intestines, and then go for a run, which is good for your health. Running can also help you lose weight, say goodbye to bloated body, resist disease, prevent bone and muscle degeneration, relax your mood, reduce stress and increase self-confidence. So what benefits will it bring to our body if we insist on running three kilometers every day?

Generally, this is aerobic exercise. Generally, aerobic exercise mainly increases the body's endurance and helps promote fat burning. In addition, it can improve immunity, increase endorphin content, and fight depression. Of course, long-term excessive and strenuous exercise is harmful to your health. In addition, patients with cardiovascular and cerebrovascular diseases should not do strenuous exercise. Generally, sit-ups can increase abdominal muscle strength.

Two to three kilometers is not enough to warm up, so it’s okay to run every day. Of course, it also depends on your running speed and the purpose of your training. If you want to exercise, 2-3 kilometers is too little. The correct amount is about 10 kilometers each time, 2-3 times a week, and the speed should be just enough to not be too strenuous (slow down when you take a breath). The body's ability to withstand more than 2-3 kilometers a day. Running 5-10 kilometers a day is no problem. Based on my own experience and the opinions of some running friends (all amateurs), it is generally believed that 10 kilometers is the best distance for exercise. Running more than 15 kilometers will harm the body and may easily lead to side effects such as leg injuries, fatigue, or colds. The principle of exercise is to do it in moderation.

You choose the method that your body can withstand. For example, if you run twice a day for 2 days, after a week, you feel your body is getting more and more relaxed, which is good. If you run 3 kilometers every day and your health is getting worse, it means that this method is not suitable for you. Therefore, the amount of exercise every day does not have to be the same. It needs to be adjusted according to your body. But if your body is always in good health, then you can maintain the same amount of exercise every day. It’s just that modern people’s lives have too many things to do and not much time to exercise, so your physical condition may be different every day.

If you are not a professional trainer, you can arrange it according to your own time. It is best to schedule it in the afternoon. The best time to exercise in the morning is after the sun rises, but you may have already gone to work by then. For afternoon exercise, you can arrange the amount of exercise according to your physical condition. If you are not too tired after running two kilometers, you can increase to three kilometers. Of course, the key to exercising is persistence! Regarding the number of times, my personal experience is that once is enough. Especially for beginners, you should pay attention to controlling the amount of exercise, not too much! Follow the rule of gradual progress.

When it comes to teenagers, they don't need to exercise too much when they are growing. Three kilometers a day is a bit too much. Also, there is too much pressure from studying every day, which puts too much burden on the body. If they exercise a lot, it will often be counterproductive. So it’s okay to exercise occasionally, depending on your body.