How many kilometers per hour is the best for your health. Exercise at the right time is more conducive to promoting blood circulation. This sport is still relatively high-intensity. There are many ways to arrange exercise time reasonably. Now let's share the best skills for your health.
How many kilometers per hour is the best for your health 1 how many kilometers per hour for normal running:
For beginners, they can usually run 5-6 kilometers an hour, which can slowly speed up the running. For amateur runners, they can usually run at least 9- 10 km in an hour. According to relevant research, in the marathon, faster runners can run about 20 kilometers per hour.
Precautions for long-distance running:
1, you must do warm-up exercises before long-distance running. Because running has great pressure on the knee joint, it is necessary to strengthen the warm-up of the knee joint to prevent sports injuries. First of all, everyone should put their hands on their hips and move their ankles alternately with their toes. Then kneel down, lift your heels, and practice repeatedly for 3 to 5 times to make your knees move; At this time, the lower limbs alternately raise the abduction hip joint. Finally, lunges are used to leg press and pull leg muscles and ligaments.
2. Pay attention to four steps and one breath in long-distance running. Long-distance running is a very common aerobic exercise. It should be noted that during running, the human body's demand for oxygen will continue to increase. So I suggest you take four steps at a time when you run, and try to keep this rhythm all the time. In terms of breathing methods, it is recommended that you breathe with a nasal nozzle and breathe with a mixed mouth and nose. According to experts, correctly mastering the breathing method during running is the key for everyone to master the rhythm of middle and long distance running, save physical strength and improve their performance.
Walking after a long run, that is, you can't sit down and rest immediately after a long run. I suggest you run for a few hundred meters, and then do some waist, abdomen, legs and arms activities as much as possible after you completely relax.
How many kilometers is a normal running hour? The above is the introduction of this problem. From this perspective, this problem cannot be generalized. You can choose a suitable running time according to your physical condition. You should be careful not to be too demanding, otherwise it will bring harm to your health.
How many kilometers per hour is the best for your health? Of course, the mileage of all-horse runners is definitely higher than that of 5K runners, and the mileage of running training depends on the target distance.
With the increase of targets, the mileage is also increasing.
The first rule only refers to the target distance, and this rule refers to the target speed. If your goal is just to finish the race smoothly, then you can run less; However, if you want to finish the race quickly or even break the PB, the total training mileage must also be increased. The intensity is high and the mileage can be slightly reduced.
When the total mileage of your weekly training includes more difficult cross-country running, or faster-paced running or intermittent running, it is usually more difficult to recover than ordinary easy running, so when you increase these trainings, you can slightly reduce the total mileage to balance the pressure brought by the increase in exercise intensity. A long-distance training can't improve all kinds of competition ability. 4. The greater the mileage gap between practice running and actual competition, the more difficult it is to help you improve the performance of this project. Yes, the way you choose will make you good at something. If you often practice long-distance running, you can easily finish it. However, it must be recognized that many super racers often practice jogging for 4-5 hours, which is quite useful for preparing for races over 80 kilometers, but it is not very helpful for the speed of 5 K.