Health

As the weather gets warmer, many friends are starting to go for runs~

Animation source @Network

Recently, Little Motion also frequently receives various questions about running from running friends.

For example, someone asked:

'I'm a beginner runner, and I want to start running this spring, but I can't run fast at first, so I should gradually run? If I can't run, I don't want to walk and then run?'

Today’sExercise Guidancelet’s solve the inner doubts of beginner runners——

◎ Is it suitable for me to slow down?

◎ How fast should I run when slow running?

◎ Why do I get out of breath when I run for two steps?

◎ Can I achieve a fitness effect by walking when I can't run?

01 Is it suitable for you to slow down?

Image source @shutterstock

If you also have the following ‘modern diseases’, slow running is very suitable for you:

Modern diseases

@Motion Team illustration

To prevent and relieve these modern diseases

Experts found

Slow running is effective

The benefits of slow running

◎ Improve cardiovascular function and strengthen muscles throughout the body

◎ Prevent and relieve three highs, cardiovascular diseases, and muscle atrophy

◎ Weight loss (a male weighing 70 kg, can burn 378 calories by slow running for 30 minutes!)

And slow running isThe threshold is relatively lowIt doesn’t require much physical fitness.

Not onlySuitable for young weight loss enthusiasts, office workers with prolonged sitting, but also suitable for middle-aged and elderly people to strengthen the body through slow running.However, for beginner runners, it seems difficult to find ‘the right running speed’!

Not really, the method is very simple~ take a look down.

02 How fast should I run?

Image source @shutterstock

Slow running, also known as easy run, has no time or distance restrictions.

You just need to run at a ‘relaxed, comfortable and controllable’ speed.

What is meant by ‘relaxed, comfortable and controllable’ speed?Slow running speed should not be one-size-fits-all, but should be ‘individualized’.Because everyone has different physique, some people have been running for a long time, and some people have never exercised, there is a big difference.

A simple and scientific method is to measure the slow running speed – ‘check your heart rate’.

Animation source @NetworkIf you want to achieve ‘safe+fat loss efficiency’ effect through aerobic exercise, professional fitness coaches suggest that the exercise heart rate should be maintained between

220-age×60%~80%

This range.

For beginner runners, it is recommended to widen the standard slightly:

◎ Keep the exercise heart rate between220-age× 60%~70% ◎ If you find it difficult,

You can further reduce it to 50% or lower

For middle-aged and elderly people to ensure the safety of exercise, you can use the following formula:◎ For healthy middle-aged and elderly people:

Exercise heart rate = (170-age)◎ For older adults with poor cardiopulmonary function, the exercise heart rate = (170-age) ×0.9

Adopting this standard, you can maintain a relaxed state during slow running, without fatigue, natural breathing, and can smoothly speak and chat.

This is the right running speed for you.If you pant heavily and can’t speak smoothly when running, it means this speed is a bit fast, you can slow down slightly.

03 Can I walk if I can’t run?Animation source @Network

Okay, the speed problem is solved, but for beginner runners, there is another difficult problem——

I run and run, and I can’t run anymore, I walk a few steps and can’t run?

The answer is: of course it’s normal.

Beginner slow runners, cardiopulmonary function is not so strong, the body needs a process of adaptation, if you run for two or three minutes and then can’t run, walk a few steps slowly, this is perfectly normal.

You must remember that one of the important principles of slow running training is——

‘Don’t be too strong, gradually improve’

Don’t give up just because you run a few times and can’t run.

Give the new runners a suggestion

You can transform it into ‘walking and running training’

Help you overcome the initial difficulties.

Walking and running training

➀ Walk for 10-30 minutes as a warm-up,

Interspersed 1-2 minutes of slow running exercises.

➁ When you can’t run, walk slowly,

Do not walk for more than 5 minutes

Because then you lost the meaning of slow running.

➂ Wait until your body adapts,Gradually increase the number of 1-2 minute slow running exercises

Until you can complete one continuous run for 30 minutes.Precautions➀ Although you can ‘walk and run’ in the early stage, the most important thing is to ‘run’.

Should aim to ‘continuously and comfortably’ run for 30 minutes.➁ Slow running frequency, canWeekly 2-3 times

After a period of persistence, you will find that

Not only improved cardiopulmonary function, but also tightened the figure and improved physique, and even mood will be better.Because slow running can stimulate the release of dopamine, which makes people happy, and the effect is almost immediate.

So, run when you’re happy, and run when you’re unhappy!Let running become your source of happiness~

➂

@shutterstock

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