Running is a popular cardio training and endurance training. According to Professor of Applied Physical Education Laura A. Richardson, the heart benefits come over time, not with distance. But what about other purposes? How many km do you need to run a day to lose weight or maintain good physical shape? “RBI RBI-Ang-Down”> How many km you need to run a day for a general well-being for many km need to run a day to reduce weights of a week safe for my body? Tips for increasing the mileage
WOMANEL understanding that you A specific figure is required. Therefore, we are in a hurry to share the opinion of experts on this.
Since each runner has its own pace, in 150 minutes it will take a completely different distance. When it comes to running for health ’ I don't have to think about kilometers at all, says Kovello. But if you are easier to follow the mileage, give you how many minutes you will need to run 1 km at a comfortable pace for you. If you run in 10 minutes, it means that you run a total of 24 km in a week. And if you want to run five times; yat times a week, it means that you will run 4.8 km miles n ’ days a week.
Use a fitness tracker or app for Running. Run at such a speed at which you can maintain a conversation or sing your favorite song. This is a sign that you run in the appropriate pulse zone (which means how intense your heart works) and therefore at the right pace.
Keep in mind that starting slower and running less time is quite normal. Big for 5-10 minutes a day can bring you the same benefits, according to an older study published in Journal of American College of Cardiology. %D0%BB%D1%8C%D0%BA%D0%D0%D0%D0%BC-%D0%BF%D0%BE%D1%82%D1%80%D1%96%D0%B1 %d0%bd%d0%be-%d0%b1%d1%96%d0%b3%d0%d1%82%d0%b8-%d0%bd%d0%b0-%d0%b4%d0% B5%D0%BD%D1%8C-%D0%B4%D0%BB%D1%8F “CLASS =” RB-HEADING-NINDEX-1 WP-BLOCK-HAADING ” /H2>
If you are running for weight, then in this case, time will be more important than the distance. However, like that you get the necessary fuel for the body and engage in strength training twice a week, says Richardson.
Richardson recommends running from 30 to 45 minutes at least three times a week. Yes, if you run at a pace for 10 minutes, it means that you run from 4.8 to 6.4 km per day. In addition, an intensity game that includes hills or speed can also help increase the effect of jogging.
If you are still interested in distance, then in a study of 2023, published in Journal of Physiological Anthropology, it was found that compared to people who did not give 150 minutes of activity per week, those who were running at least 10 kilometers a week. In the composition of the body, which led to a decrease in the amount of fat in the body. It is worth noting that 9.6 km is a low figure. The average distance for the runners who participated in the study ranged from 20 to 33.7 km.
How many kilometers per week is safe for my body? : freepik.com
Running is a high -cost sport, which means that there may be injuries from excessive load. The best way to avoid them is to carefully monitor your well -being. “Your body will talk to you,” Richardson says. Whether it is rolling pin or foot pain or hips – all these are signs of what you do too much and too early, says Kovello.
There is no one distance that would be too large and will automatically put you in a dangerous area, since much depends on the person. The key to prevent injury is variety, says Richardson.
Add resistance training to strengthen M ’ tongue and increase their resistance, reduce the duration of jogging when necessary and try cross-training to continue to work with your heart without loading your body. According to Kovello, one of the best cross-costing for runners – It is swimming, elliptical simulator, rowing and cycling. You should also do yoga and mobility exercises. %be%d0%b4%d0%be-%d0%b7%d0%D1%96%d0%bb%d1%8c%D1%88%d0%b5%d0%bd%d0%bd%d1% 8F-%D0%BF%D1%80%D0%BE%D0%D0%D1%96%D0%B3%D1%83 “CLASS =” RB-HEADING-INDEX-3 WP-BLOCK-HEADING “> Tips for Increasing the mileage
are two main ways to increase your kilometer. First, change the intensity of running you are already able to perform. According to Richardson, increasing speed for time or inclusion of lifting or hills will help raise your endurance to a new level. per week. Focusing on increasing the duration of the race, you will eventually feel more comfortable, running this distance, says Kovello.
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