The normal running speed is about 10 km per hour. This is a man who doesn't often run. If the runner is higher than this, the running speed should be based on his physical fitness, not too fast or too slow. According to a statistic based on more than 34 million races, the average running speed of human beings is about 5 kilometers, which takes 35 minutes, and 10 kilometers takes 2 minutes 1 hour.
In general, running speed can be calculated by your own walking speed. Generally speaking, the normal walking speed of healthy adults is between 1.75m/s-2m/s, and the average walking speed is 3-5 times of the walking speed. Its value is not a fixed value, which mainly depends on physical differences and height and weight.
Precautions for running
1, running posture should be reasonable. Your upper body should be straight, lean forward slightly, relax your shoulders, bend your elbows naturally, and swing your arms back and forth at your sides. In the process of running, the stride length is not required to be large, but the stride frequency and stride length should be basically the same.
2. Breathing during running is very important. Breathing should have a certain rhythm. When breathing through the nose and mouth at the same time, the mouth does not need to be too wide, and the tongue can be rolled up to prolong the time of air in the mouth and reduce the stimulation of cold air to the respiratory tract.
3. In daily training, regularly arranging a series of simple upper limb strength exercises will effectively improve the running ability of trainers. The purpose is to improve the strength and endurance of shoulders and arms, as well as the strength of abdominal and back muscles.