How to master the speed suitable for your running?

Healthy adults can run at a speed of 10 kilometers per hour. If a person does not run regularly, he may be slower. The running speed should be based on his physical quality, not too fast or too slow. The running speed that suits you can run longer and longer. So, how to master the speed suitable for your running?

Many friends exercise by running. Under normal circumstances, running speed can be calculated by your walking speed. The normal walking speed of healthy adults is generally between 1.75m/s/m/s, and the average walking speed is 3-5 times of the walking speed. This value is not a fixed value and mainly depends on body differences and height and weight. Here we will introduce how to master the speed suitable for your running. Those who do not know this well can learn from the following.

1 how to master the speed suitable for your running?

Running is a convenient way of physical exercise in daily life and an effective way of aerobic breathing. After running, you will be very tired. Remember not to drink water immediately, nor squat or lie down; Activities that help reduce fatigue should be carried out. Running is a good way to keep fit. It can’t be too fast, and it will take a long time. Compared with some strenuous exercises, jogging is suitable for most people. Generally speaking, it has a lot to do with your physical fitness and sports ability. For beginners, it is recommended that they choose a more comfortable running frequency at the beginning of the run, about 8 minutes for a kilometer. For healthy people, the time can be shortened.

2 what is the normal running posture?

When running, you should also choose the correct running posture to avoid injury. The forefoot of the foot should be landed first to effectively reduce the vibration and reduce the pressure on the calf muscles and foot tendons. During this period, we can also make full preparations for the next step. When running, don’t straighten your arms, but hold your fists lightly, and let your elbows bend naturally and your arms bend above the waist line. Don’t be too high or too low. During running, the arms should swing back and forth naturally. Don’t swing your arms hard. It’s also important to warm up before running to make sure you’re ready before running. Don’t wear too tight shoes and clothes, or you may get hurt. If you feel weak or dizzy while jogging, you should stop exercising immediately.