First, let’s talk about the definition of jogging
We all know that jogging is an aerobic exercise that requires runners’ endurance. Some foreign institutions have given the answer: It is generally believed that a speed of 9 kilometers per hour can be called jogging, and that reaching 12 kilometers per hour is a fast run. So from this data, it can be seen that the pace of one kilometer is 6 minutes and 30 seconds. If it reaches 7 minutes per kilometer, it is basically the most suitable jogging speed. Running like this is the best for fat loss and physical health.Is it ok to run a mile in about 9 minutes
1.Heart rate zone running method
When it comes to the heart rate zone method, many people are confused and don’t know how to calculate it. In fact, there is a formula, how to calculate your maximum heart rate: (220-age = your maximum heart rate value), for example: if the age is 25 , then your maximum heart rate value: 195.
The heart rate zone jogging method is, when running, use yourself to make between 60%-80% of the larger interval value. The speed of running in this interval value is your own jogging speed. Running in this interval is the safest and most comfortable for you. of. Some people will definitely ask how to know their heart rate zone. You can buy some wristbands and watches with heart rate detection. As for people who believe in sports, I will not talk about it.
2.Running with companions
This method is also very good. We all know that running is lonely, and it is difficult for one person to persevere. Especially in the cold winter, you might as well join a running team. You can search for it. Usually, these teams will run on weekends. Activities, you can go to participate and get familiar with them gradually. You can also ask them to run together at ordinary times. You can find someone with a similar speed as you, and you can talk while running, which not only makes your body comfortable, but also your heart is very happy.
3.LSD long distance jogging method
Let’s first talk about what LSD is, LSD: in running terms it is called long slow distance, long-distance jogging. The essence here is “slow” and “long distance”. How slow is it to be able to talk and chat with the people running with it, to say 3-5 completed sentences, and the kind of slow speech; to how long it is, it must be at least 20 kilometers or more, but it is not recommended to exceed 35 kilometers, because 35 kilometers is the threshold for the marathon to hit the wall, long-distance jogging.
Anyone who has run will have a natural discovery: after running for a long time, you will enter a state of self, which is the ultimate experience of runners. LSD long-distance jogging has a great value in that it allows you to relax completely, and The mind is extremely focused, so running will make you very comfortable, and it is easy to enter the state of “auto-cruise”, that is, keep running at a fixed speed and cadence, so that you will not feel very tired and save energy. I recommend running once a week. For beginners, you can combine running and walking for 10-15 kilometers.
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