Most people who decide to start running are wondering how much time should be spent on it for the exercise to be beneficial, and also to see the result. According to professional runners, trainers and nutrition and health experts, there is no definite answer.
It all depends on the specific goals pursued by a person, his physical endurance, sports training, as well as willpower and desire.
However, all runners, from beginners to professionals, should understand how to start training correctly, how much time is optimal to spend on one lesson, taking into account all factors, so that the tasks are achieved and not to the detriment of health.
How long should you run a day?
According to research by experts in the field of sports, as well as, according to doctors, it is optimal when a person spends 30 to 60 minutes running a day.
However, such values may be more or slightly less, depending on:
- level of physical fitness;
If a person has never jogged before, and most importantly, is not in good physical shape, then the first exercises should not exceed 5-10 minutes a day.
- assigned tasks and goals;
- runner's age;
- chronic diseases and any other pathologies;
- body weight.
With a high body weight, running is more difficult, therefore, it is necessary to increase the load carefully and gradually.
Running for health
Running for health is shown to almost all people, even those of old age or having any diseases.
For people with pathologies, the optimal time they should spend on running is set only by doctors in conjunction with sports instructors.
In general, if a person does not plan to set records or achieve high sports results, as well as achieve significant weight loss, then it is enough for him to set aside for running 30 minutes a day, and this is required to be done:
- 3 to 4 times a week;
- exclusively on the street;
Exercising in the gym on treadmills isn't good enough for your health.
- at a moderate pace.
For older people, it is better to run at an easy pace.
If the pursued goals are to improve health, then such exercises are recommended to start with walking, gradually turning to running.
Fulfillment of all of the above requirements, according to doctors, will lead to:
- Improving cardiac activity.
- Lowering cholesterol levels.
- Increased hemoglobin.
- Faster saturation of all cells with oxygen.
- Strengthening the immune system.
- Slowing down the aging process.
If the first workouts are difficult, and there is not enough physical strength to run for 30 minutes, then you need to stop at the moment when it becomes difficult. Doctors and trainers warn that running for wear and tear will not improve health, but, on the contrary, worsen health and can provoke an exacerbation of existing pathologies.
Running for athletic performance
In order to achieve athletic performance, several factors must be taken into account:
- physical training;
- the distance that the athlete intends to cover in the end;
- the degree of his endurance.
In the case when a person is a trained athlete and has repeatedly taken part in marathons, and most importantly, he plans to run a long distance, then he is recommended to overcome 65 - 70 kilometers a week.
It turns out that you need to run 10 kilometers in one day.
Moreover, it is recommended to run:
- in the morning hours, optimally, from 6 to 11 am;
- at a moderate pace;
- Without stops;
- along a pre-selected and thoughtful route.
Professional athletes participating in daily races or running marathons of 40-50 kilometers run 600-900 kilometers per month.
In the case when a person intends to cover a distance of 10-15 kilometers and does not belong to professional athletes, then it is enough for him to run 3-5 kilometers a day.
Slimming jogging
If you are overweight, doctors often recommend jogging.
To lose weight, you need to spend 20-30 minutes a day on such workouts, and everything should be done according to a clear scheme:
- start the race with a preliminary warm-up;
In the warm-up, it is advisable to include bends, swings, shallow squats, as well as jumping in place.
- after warm-up, you should walk for 1 - 1.5 minutes, and then switch to a moderate run;
- at the end of the lesson, walk again for 1.5 - 2 minutes.
It is allowed to spend 5 - 10 minutes for the first sessions with high weight.
In addition, if a person pursues the goal of losing weight, then he needs:
- take it to training 3 - 4 times a week;
- run at the same time;
- compose a diet with a nutritionist;
- get on the scales once a week;
- wear special clothing, such as a thermal suit, which makes you sweat more and, as a result, lose weight.
Nutritionists and trainers recommend that all people with extra pounds keep a diary in which to record the amount of time spent running, body weight, as well as food consumed per day.
How do I choose my jogging location and clothing?
The successful achievement of the set results is influenced by the place where the person will run, as well as the clothes.
Professional athletes and coaches recommend running:
- in parks;
- at sports stadiums;
- on specially designated areas;
- outside the city.
The main thing is that in the chosen place:
- there were no cars and a large crowd of people;
- there was a flat road, preferably asphalt;
- there were benches nearby.
The last point is relevant for non-professional runners, as well as overweight people. In the event that they feel unwell or are very tired, they will have the opportunity to sit down on the bench and rest a little.
A separate role is given to the choice of clothing.
According to experts in the field of health and sports, for jogging, so that they are effective, it is advisable to choose:
A tracksuit that:
- appropriate for the season;
- fits in size;
- made from natural and breathable materials;
- does not hinder movement anywhere and does not rub.
If there is no tracksuit, then it is allowed to go for a run in comfortable pants or shorts, as well as a T-shirt. If it is cold, then put on a sweater and a jacket on top, the main thing is that it is light and not long.
Sneakers that:
- fit in size;
- do not hinder movement;
- lungs.
It is also important that the feet do not sweat in the sneakers, and even after long runs there are no blisters anywhere.
Sports cap or armband.
Going out for training without a hat, especially in the cold season, is dangerous. There are high risks that a person after such races will have a fever, ear aches, and even feel pain in the head area.
Contraindications to jogging
Not all people can run, even at an easy pace and for short distances.
Doctors strongly recommend giving up such physical activity if a person has:
- High pressure.
- Light-headedness, weakness, or darkening before the eyes.
- Flu or cold.
- Problems with the musculoskeletal system.
- Pregnancy.
- Limb fractures.
- Heart diseases.
Only a doctor can definitely answer whether or not to go jogging. Even the presence of any pathologies is often not a reason to refuse such training, only in this case an individual method will be selected and additional recommendations prescribed, for example, to run no more than 5 minutes a day at an easy pace.
Runner reviews
Three months ago, I set a clear goal for myself - to reach the finish line in a fifteen kilometer race. To do this, I ran 10-12 kilometers four times a week, and I did it from 7 in the morning. Plus, I went to the gym, where I did strength training, and also monitored my diet, mostly eating more protein and fruits. Now I feel great and ready to win.
Anton, 25 years old, Bryansk
Since my youth, I've been overweight, and in recent years I've gained even more extra pounds. Together with my husband, we decided to run, he is for health, and I, in order to throw off at least 8 - 10 kilograms. For 2.5 months we have been running every morning three times a week in the park next to our house.
In the beginning, I could run for 2 - 3 minutes and my head began to spin. Now I can easily run for 20 minutes at an easy pace and even get great pleasure from it. As a result, the weight began to decrease, and the general state of health improved significantly.
Tamara, 51, Chelyabinsk
I am convinced that running is the best sport that allows you to always stay in excellent physical shape, quickly shed extra pounds, and also improve health. I go jogging three times a week, and I do it in almost any weather.
Maria, 29 years old, Samara
I weigh 101 kilograms and my weight is constantly increasing. Doctors put on a diet and also prescribed running 4 times a week. At first, it was difficult for me even to walk 1 - 1.5 kilometers, but after a month of regular training I began to manage to run 20 minutes a day, and most importantly, the weight began to decrease.
Nikolay, 43, Voronezh
Running is the best way to strengthen your muscles, improve your overall well-being, and lose weight. For three months, I regularly ran 25 minutes a day, and as a result, I lost 11 kilograms.
Olga, 33, Moscow
Regular jogging, conducted in accordance with all the rules, as well as under the supervision of doctors and a trainer, can strengthen muscles, improve health, and also reduce weight. The main thing is not to start jogging without first consulting with specialists and gradually increase the load.
Blitz - tips:
- practice only in comfortable clothes and shoes;
- do not run if there is frost, rain or strong wind outside;
- if you feel unwell, it is worth postponing the lesson to another day.
