How many kilometers should I run every day?

Young people nowadays are pursuing a good figure and a healthy body, so many people choose running as a sport. Because running is very simple and effective, it is not difficult to see discussions about running in major posts. Everyone has different perceptions of running, and one of the most widely discussed issues is how many kilometers a day is appropriate to run. So is there a clear number for this?

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. 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 "the pulse rate does not exceed 120 beats/minute after 5 minutes of running, and does not exceed 100 beats/minute after 10 minutes" and the total mileage does not exceed 5 kilometers, which is the best running distance.

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. If you run to lose weight, then you should run for at least 30 minutes. This is because the human body is powered by ATP CP for 10-15 seconds, liver glycogen for 1-15 minutes, muscle glycogen for 15-30 minutes, and fat for more than 30 minutes. So you are consuming carbohydrates in the first 30 minutes, and then you start to consume fat. Of course, this data is based on a heart rate of more than 100/minute. If you run for fun, then jogging is recommended, with a heart rate of 90 and a time of 20-30 minutes, which is about 5 kilometers.

Therefore, the appropriate number of kilometers you run every day needs to be determined according to your own needs. There is no clear number to stipulate how much you must run every day. It is determined according to your own needs. But everyone must exercise more and must persist in exercising. I hope everyone can feel happy and healthy through exercise.