Many runners struggle with their speed and how to run faster. If you're new to running and not sure how fast you're running, don't worry. Most experienced runners feel the same way, and many of them don't put speed work into their practice properly. Many of them end up injured, exhausted or without significant differences in their speed. But what is easy speed?
1. What is running?
Running means running slower. You take steps smaller than less distance when you set foot on the ground. The reason for running is that you can keep your pace easier, longer, consume less energy and you will eventually run further.
2. How fast is running?
There is no exact speed (or speed) to determine when people run at their own pace. Just keep in mind that it should be between your walking and running tempo.
For example, I am an experienced runner (who has been running for more than 3 years). My running speed, depending on the distance, is about 14 km per hour (4:17 min/km). When I run my speed drops to 12 km an hour (5:00 min/km).
Reducing 2 kilometers an hour may not sound like much, but it's a huge difference to my energy. In this way, I was able to hold on longer then run, and finally run further to train the distance.
The bottom line is that you'll need to figure it out for yourself:
- You can figure out your running pace by listening to your breathing. When you breathe loudly, you will quickly.
- Between your walking and running speeds
- You can keep it longer.
3. How much running speed is reasonable?
Start everything right away by getting your first medical check-up. Physically will give you and your doctor basic information that is important to assess your current state of health, as well as a point to compare later when you have achieved higher fitness levels. Physically provides data on resting heart rate, blood pressure, blood lipids, blood glucose levels, weight, BMI, etc. and excludes any underlying medical problems. After a thorough review, you can start your workout regime with a clear spirit. On the next medical examination, a year from now, you and your doctor can look at your new figures, which will be very different after a year of regular running and walking, and see how far you have come. These numbers provide an objective measurement of your current health and a lot of motivation for you to keep working out.
In terms of "ideal" speed for ting runners, the right speed or ideal is in relation to each individual and their current level of fitness. Instead of just running at the t-pace, monitor your heart rate, breathing rate, or exertion rate to find the right speed. Your doctor may also give you some recommendations on the scope of your exercise heart rate, if so adjust the speed and tilt of the tm t t-machine to achieve that range.
The general guide to heart rate is the range from 60 to 80 percent of your maximum heart rate. If you are not used to measuring heart rate, you can also measure the intensity of exercise with your breathing and sensations. Just like your heart rate, your breathing will increase when exercising, but you can still speak when walking or running. Another easy way to monitor the intensity of exercise is according to the rate of physical exertion. Simply put, if the exercise feels easy it is very easy, if it feels difficult it is difficult. Adjust your speed up or down, depending on how you feel. You want a pace that makes you sweat, increase your heart rate, increase breathing and burn calories, but also the speed that you can maintain throughout the duration of the exercise session.
Duration is very important, especially at the beginning of a training plan; it is better to do 20 or 30 minutes at a slower speed than just last 10 minutes at a faster speed. Also, adjust your tinger speed periodically. As your physical level improves, you will need to walk or run faster and longer to strengthen your fitness continuously.
For real-world running, it really needs to be slower than your fastest move, as your fastest move can cause you to lose breath. And for most people, 15 minutes a mile is a pretty fast move.
Therefore, the average running speed is 12: 30 / mile, that is, about 10 and 15 minutes / mile or (4 to 6 miles / hour, calculated 12: 00 / mile).
4. Benefits of speeding
4.1. Effective running style
Running at reasonable speeds brings a number of benefits to both beginners and experienced runners. Effective running style when you run at an easy pace, you can focus more attention on the right form of running. When you are not divided by the efforts of a tempo or interval, you have the mental and physical energy to address the upper body position, the right rhythm and the lower body mechanism. By correcting any muscle imbalances that even make small changes to your stride or how to rotate your hands have made yourself a more efficient runner. As a more efficient runner, you will find it easier to speed up and avoid injuries.
4.2. Increased use of fat reserves
Absolute guidance for beginners to become booster runners using fat reserves. According to the study, when you work with lower intensity (about 60 to 70% of the maximum heart rate), the body burns a higher percentage of fat to make fuel. As your high intensity levels increase, you burn a higher percentage of carbohydrates and a lower percentage of fat to make fuel. However, this training benefit is often misunderstood.
Burning higher fat rates doesn't necessarily mean you burn more fat overall. It simply means that a higher percentage of your total calorie intake comes from fat reserves. If your total calorie intake is lower, the total number of calories burned is also lower. baffled? As you work harder, you burn more calories from carbohydrates but total more overall calories. Because the total number of calories burned is much higher, you can still burn more fat calories when working at higher intensity despite the percentage from lower fats.
4.3. More efficient oxygen treatment
When you exercise at lower intensity, such as easy or medium intensity, your body will learn to use oxygen more effectively. This can lead to health-enhancing effects, including increasing the effectiveness of the antioxidant system and repairing oxidative damage.
You will also be able to increase cardiovascular endurance when strengthening the oxygen transport system.
4.4. Reduced lactate production
When you exercise at lower intensity such as running at an easy pace, you will gain benefits when exercising without accumulating lactate. Lactate is a by-product of the conversion of both aerobic and anbic. Research has explained that as the intensity of exercise increases, the concentration of lactate in the body also increases with it.
For years, researchers believed that lactate (and lactic acid) was a waste that caused muscle aches after exercise. However, as scientists have learned more, they believe that only lactate is not the culprit, but published studies still show that the accumulation of lactate is associated with muscle fatigue during exercise.
4.5. Boost confidence
One of the biggest benefits of running at an easy pace is the enjoy interest and sense of success that you achieve when completing the exercise with confidence. attempt. You may feel tired for the rest of the day.
For direct advice, please click hotline number or register online HERE. In addition, you can register for remote consultation HERE
- Functions of the muscular system in the body
- How to measure body fat ratio?
- How much muscle is there in the human body?