In previous articles, we talked about the benefits and harms 10 and 30-minute running. Today we'll talk about the benefits or harm of running for 1 hour.
Benefit for health
If we take the average running speed of beginners 7 minutes per kilometer, then in an hour you can run about 8 km. This is a good crossover volume for beginner runners... However, not everyone will be able to withstand the run of such a duration, and even if it does, it may take more than one day to recover.
Therefore, if you are a beginner runner whose goal is primarily related to health, then an hour of running will make sense only after you are fully prepared for it. Otherwise, you can get overwork for the heart and overwork. In addition, unprepared ligaments and joints will also not thank you for a sharp increase in running volumes. Because of what it is possible without problems, even with good warm-upgetting a severe sprain.
To run for an hour is only beneficial, you must smoothly approach it. Namely, gradually increase the running volume. Start with a 10 minute run, then run for 20 or 30 minutes. Run every other day at first, as an unprepared body will not have time to recover if you do jogging daily.
And in this way, you gradually reach the point where you can run every other day for 40-50 minutes without any problems. Then go for an hour of running. Then try to include daily workouts.
I will not talk about specific dates. Often on the Internet you have to read articles that say something like this: "every day, increase the duration of the run by 5 minutes." This sounds silly to say the least. Be guided by yourself. Maybe a tremendous energy is dormant in your body and after a week you will be able to run for an hour a day without experiencing any problems. Conversely, if you have any health problems, then the increase in volumes should be slow. Take your time. Only a gradual increase will bear fruit. And then an hour of running will bring exclusively health benefits.
Running hour for weight loss
I will say right away that if you can regularly run for one hour, while observing the basic principles of proper nutrition, then you will be able to lose weight. The only thing worth noting is that running at the same pace will sooner or later cease to bear fruit in terms of losing weight, since the body will simply get used to this pace. But the bottom line is that if you run regularly for 1 hour, then the pace will gradually increase, and then fat will continue to be burned.
Running hour every day
As I said in the first paragraph, you need to approach your daily hourly run very smoothly. I know a lot of examples when people, mostly young, started to run every day, brought the body to overwork, and after that never went for a run, because they were afraid that it would happen again. At the same time, they did not want to understand that beginners should not run every day until the body is ready.
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