How much running should you do every day?

With the development of society and the accelerated pace of life, if you want to have better performance in work and life, you need a healthier body as a backing. As the saying goes: The body is the capital of revolution! Therefore, in order to achieve this goal, many people choose to use exercise to fuel their bodies, and the most commonly used form of exercise is running. So how should they run and how much should they run every day? Let's talk about these two issues today.

It is best to run and exercise in the evening at least 3 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.

After reading the above content, everyone has an idea of ​​how much running is appropriate every day. In fact, no matter what you do, there must be a process and you can't do it all at once. Just like running, you can't set a set amount to run at the beginning. Instead, you should gradually increase the intensity and time of exercise according to the needs of the body. This way, you can get twice the result with half the effort.