As a ran old ran amounts to a person, be honoured to be able to answer this question to everybody very much!
Every time when I go playing marathon game, I discover the person of ran is exceedingly much really, what some people walk is slow, what some people walk is fast, every time the comparison that I run is slow, those who grandma of a few grandpas runs is faster than me!
Really, more and more people begin to exercise his speed now, what him hope runs is faster and faster, the effect that take exercise is better and better! But the promotion of ran speed still is not so easy really, desperately practice hard also perhaps cannot run much faster!
A lot of people are asking me, do 30 minutes run is 5km effect good? 30 minutes run 5km, probably of every kilometer match fast control in 6 minutes, actually this speed is the ran speed of most person, this speed discomfort is not actually slow also, exceedingly appropriate!
My ran already very old, I also accumulated a lot of ran experience and knowledge, today, amount to a person for years as a ran, I am told, do 30 minutes run is 5km effect good? Do you need what to ran knowledge know again?
Do 30 minutes run is 5km effect good?
Actually for the run person to great majority, ran basically has two effects that take exercise, one helps us reduce weight namely thin body, another helps us improve the health namely! Actually every kilometer 6 minutes match fast can have achieved exercise the effect very well!
To ran, 1km spends 6 minutes, the effect that ran reduces weight really OK also, look for you to be able to hold to above 30 minutes everyday, you can burn very well inside body adipose, accomplish thereby reduce weight thin body!
If you are to stem from the purpose that improve the health, the exercises oneself body with such ran OK also and very good speed, it can improve your heart lungs function, exercise your blood-vessel, add your muscle, the skeleton that lets you is stronger!
And every kilometer 6 minutes match fast suit exceedingly to most person, ran is done not have necessary run so fast, run more quickly, the effect that reduce weight is not so ideal instead, and very big also to body harm, suggest everybody is best so with proper career run!
What ran knowledge should we know again then?
1.The warm up before running prepares
Although every kilometer 6 minutes match fast not be very fast, but the pressure to the body also is not small, so we must make preparation of good warm up before ran. The body after warm up passes bears capability is stronger, wounded risk is met lower!
So we should have made preparation of the warm up before running! We should be proper pull ligament, pull muscle, we should adjust breathing rhythm, outspread oneself thorax, in the meantime, the articulatory juice that we should yield ourselves is secreted enough, reduce the possibility that links gets hurt!
2.Ran should protect knee
When ran, our knee is the place that gets hurt the most easily! Knee this position is very significant, but very flimsy also, if send,went up knee thed loss outweights the gain then. So we must know to protect the method of knee when ran!
Wear a pair of good running shoes, look for the runway with a road good condition, and when ran speed wants moderate, carry momentum wants appropriate! Your pace when ran cannot too big, but also cannot too small, double leg wants agile, whereabouts wants breathed!
3.Ran and rest to be united in wedlock
In our ran when our ten million cannot forget rest, should not forget nutrition more! When ran actually our body can have slight loss, next we go resting go complementing nutrition can undertake exceeding measuring resumptive, make the body stronger thereby!
If our body is couldn't get,rest, cannot complement enough nutrition, our fitness can drop point-blank! So we are when ran, do not stay up late in the evening everyday, want to sleep early! High grade protein, high grade carbon water, we want to absorb!
Actually, ran does not pay attention to speed, we do not have necessary blind to seek rate, rate is too rapid instead very hurt the body! What ran pays attention to more is to hold to a gender, if you can hold to ran, a few years or after ten years, your body does not have a word to say with respect to what had met!
Gain more ran knowledge, you can click the head portrait above to pay close attention to me!
