What parts of the body are exercised by running? What is the normal running pace of a person?

Running is a convenient way to exercise in daily life. It is a whole-body exercise that can exercise the whole body, but it mainly exercises the lower body. When running, keep your heart rate in check and choose a pace that suits you. How many kilometers of running a day is good for your health? What is the running pace of a normal person? Let's learn more about it in the following sharing.

Contents of this article

1. What parts of the body are exercised by running?

2. What is the normal running pace?

3. How many kilometers of running a day is good for your health?

What parts of the body are exercised by running?

Running mainly exercises the heart, lungs, calves and thighs. Running is a convenient daily physical exercise method. It is a full-body exercise that can exercise the whole body, but it mainly exercises the lower body and can also exercise the heart and lungs.

Running is defined as the movement of terrestrial animals using their feet. In terms of movement, it is a step in which both feet do not touch the ground at the same time. It is an efficient way of exercising with aerobic respiration.

Before running, do some squats and stretching exercises to relax tense muscles and bones. During running, maintain even and comfortable breathing. Don't stop immediately after running, but slowly adjust your heart rate and breathing.

After running, remember not to drink water immediately, and you cannot squat or lie down. It is better to do some relaxing exercises.

What is the normal running pace?

The running pace of a normal person is generally 5 to 6 minutes per kilometer. People with some sports skills may need a shorter pace. Pace is a concept often used in marathon training. Pace is a kind of speed, which is the average time required per kilometer.

Marathon sports require a constant speed, and only when you run at a constant speed can you better exert your strength. Many running enthusiasts pay great attention to controlling their speed. They multiply their results by the marathon endurance coefficient, and then match the marathon results to the pace, and try to run at the same pace throughout the whole race.

The pace can be grasped by the sense of speed when running. When running normally, you should pay attention to timing and connect the actual speed with the pace. Usually some sports watches or software have GPS positioning function, which will directly calculate their own pace based on GPS data.

How many kilometers a day is good for your health?

Everyone's physical condition is different. Generally speaking, it is recommended to run 5 kilometers a day after getting used to running. To achieve a certain training effect, three basic indicators need to be met: duration of more than 20 minutes, heart rate of more than 120 beats/minute (for young people), and frequency of more than 3 times a week.

It is best for ordinary people not to run for more than 1 hour each time. You can start with 20 minutes, because jogging for more than 20 minutes can reflect the effect of aerobic exercise.

You can take one to two weeks to adapt to the rhythm of running, and then slowly increase the running distance and time according to your own situation.

Keep your heart rate in check when running and choose a pace that suits you. The increase in running volume should follow the principle of gradual increase, and it is best not to exceed 10% of the previous day.