How many kilometers is normal to run? What details should I pay attention to when running?

With the development of society, people's lives are getting faster and faster, and environmental problems are becoming more and more obvious. All kinds of factors add up to pose a great threat to our health, so we should exercise and keep fit in our daily life, so that we can have a good body!

Among all kinds of exercise methods, running is the most common one and the most national one. So, how much exercise is appropriate? What details should I pay attention to when running?

According to the running standard of international marathon, it takes about 50 minutes for a man to run 10 km before reaching the standard. In other words, running 12 km in one hour is the standard. But in our actual running process, we should be moderate, and we can't rigidly stipulate how long and how far. Everyone's physical condition and adaptive exercise intensity are also different, and it is most important to take the feeling of self as the standard.

So, what details do you need to pay attention to during running?

1, running posture.

Running is not as simple as it seems, but requires certain skills and methods. For example, running posture, lean forward slightly, swing your hands, and try not to manipulate your knees with your heels, which will increase wear.

2. Warm up before running.

Before running, you must carry out proper warm-up exercise, open all joints and wake up muscles, so as to ensure that there will be no accidents during the exercise.

3. Running frequency is from slow to fast.

Don't accelerate suddenly, it will cause the body to overload and cause some unexpected situations. The correct way should be from slow to fast, waiting for the body to adapt!