How fast should you run for aerobic exercise?

There are many specific ways to do aerobic exercise, such as running ranging from 1000 meters to 3 kilometers, cross-country running, or skipping rope. Especially when running, there are two most common ones. Running fitness is a green and healthy exercise method. You can start with 50 meters, then gradually increase to 100 meters, and finally complete a 5,000-meter running exercise. Of course, the speed at which you can run different distances is also different.

When choosing a running location, it is best to run near your home. Since you are more familiar with the geographical environment, you can better grasp the running distance, so you can develop a target plan that suits your physical strength. Start by targeting larger, more conspicuous buildings or landmarks near your home, such as a fountain in a nearby park, a nearby station or bridge, etc. And you can check the correct distance online, which is very convenient. After setting a goal, run one way there and then walk back slowly. Once you get used to it, set some bigger goals and start running in circles. For example, the station, supermarket, school, etc. near home, and jogging back and forth from home to the destination. Not only can you lose weight, but you can also enjoy the scenery along the way, and running becomes a pleasure.

Once you start running, you need to pay attention to your running speed. For those who are losing weight, the most suitable speed is "chatting speed". What is "chat speed"? As the name suggests, it is a slow speed that allows you to run while chatting with friends who are running with you. In fact, this speed is the most suitable indicator for aerobic exercise. It will neither increase the heart rate too quickly nor make people feel too tired. After all, only those who exercise for a long time will consume more calories in the end. Moreover, starting running at a slow pace can give the body a transition period of adaptation. Once your body adapts, your running speed will gradually increase.

When doing running exercises, especially long-distance running, you can start by walking for about 60 seconds to allow your body to gradually adapt. This process can be repeated 10 times before you can formally start running exercises. Each running time can be controlled within 30 minutes. Try to breathe once every three steps. When running, try to put your toes on the ground and try to relax all your muscles.