What is the general pace of running, and how is the running pace calculated?

Ancient love tokens include bracelets, arm gold, rings, earrings, sachets, skirts, jade pendants, concentric knots, hairpins, and hairpins.

Due to the fact that in ancient times, the marriage was in accordance with the orders of the parents and the words of the matchmaker, so under the pressure of etiquette and society, the exchange of love tokens was generally carried out privately between men and women.

In ancient times, jade bracelets on women's wrists often expressed the weight of the oath. Arm gold is the ancient women's winding and then hand police on the decoration, with gold and silver strips coiled into a spiral ring ring is the object of marriage, generally in pairs, men and women give each other, on behalf of the sea oath and mountain alliance. Earrings have a very important position in ancient times.

Sachets are items that are carried with them, and lovers often give them to each other as gifts to express their heartfelt affection. The skirt is also a close-fitting thing, which is used to set feelings and express full sincerity.

Jade has a special position in the history of Chinese civilization, and the concentric knot has always been a token to express feelings.

The hairpin is a kind of affectionate object, and there is a way of farewell between lovers or husbands and wives in ancient times: the woman divides the hairpin on her head into two parts, half of which is given to each other and half is kept for herself, and then they are together on the day of reunion.

Speed is equal to distance divided by time, and long-distance runs are usually measured per kilometer, like some national athletes can achieve a pace of 3 minutes per kilometer. Sprinting has to be a few meters per second.

The technical pace of running is generally slow according to the length of your run, and the speed is changed with a reducer, which is converted by a technical counter. How is the pace formula for running calculated? The total distance traveled divided by the total time.

Running instruction 100 days into a half motor day 11 The heart rate monitor to maintain a reasonable pace.

That's calculated based on how fast or slow you run by the computer. Stopwatch calculations. Know how fast or slow you are running.

The general pace of running is 5 minutes to 6 and a half minutes per kilometer. A person with a bit of a sporty base can get up to 4 and a half minutes at a pace.

Multiply your 10,000-meter time by the marathon endurance coefficient (not too much difference for each person) to calculate your expected marathon result. Then match the marathon time to the pace, and try to run at the same pace for the whole race.

If it takes 3 minutes to run a lap (400 meters) on a standard track, then it takes 7 minutes and 30 seconds to run every kilometer. This means that your pace is 7min30s.

Pace effect:

Marathon sports pay attention to uniform speed, and only in the state of uniform speed can you better exert your strength. Many runners pay attention to speed control. They multiply their 10,000-meter time by the marathon endurance coefficient to calculate their expected marathon time.

Then match the marathon time to the pace, and try to run at the same pace for the whole race.

The grasp of pace can rely on the sense of speed, and when you usually run, you should pay attention to the timing and link the actual speed with the pace. Of course, you can also use the sports watch or sports software in your mobile phone during training and competition, these watches or software have a GPS positioning function, and directly calculate your real-time pace according to GPS data, so that you can adjust your running speed.

The above content reference: Encyclopedia - pace.

The main calculation methods:

If it takes 3 minutes to run a lap (400m) on a standard track, it takes 7 minutes and 30 seconds to run every kilometre, which means a pace of 7min30s.

Question: I'm 56 years old.

You can run slower.

Prevents meniscus from wearing.

Question: Now I'm 56, I can usually run 10 kilometers, it takes 1:15, and I haven't run half a marathon, so you think it's possible to run half a marathon?

Now I'm 56, I can usually run 10 kilometers, it takes 1:15, I haven't run half a marathon, do you think it's possible to run half a marathon?

There is no problem with the knee at the moment.

Fat replied. You can run five kilometers first, and then slowly increase the number of kilometers and slowly run in, and then you can ask a question 5 7 kilometers at a pace of one or two times a week, and answer at about 7:30, that's okay, you can try [love you].

Eight points are **, seven points are self-entertainment, six points are self-cultivation, five points are self-injury, four points are self-harm, and three points are self-destruction.

As every running enthusiast deepens, he or she learns more and more about running. But the first concept that usually comes into contact with it is "pace", which is an important indicator to describe a runner's endurance level, the word comes from the English word "pace", which itself has the meaning of pace, rhythm.

Pace, which describes the time it takes to complete a kilometer in a marathon, is usually measured in minutes. For example, if you run 10 kilometers in an hour, your pace will be 6 minutes. It is a concept of time distance.

Why not describe running with speed? Speed generally refers to how many kilometers an hour has been completed, and is the opposite of pace, it is a concept of distance time. Pace can more intuitively reflect the running level of runners, and in the marathon, proper pace arrangement is of great significance.

Running at a constant speed in a full marathon is the most economical and labor-saving way to run; Of course, first slowing down and then fast and finally reaching the target pace to complete the whole marathon is also a smart way to run; The kind of running that starts fast and then has to slow down and finishes the whole marathon at a bad pace is the worst way to run.

It is not uncommon to hear runners say that they have injured their knees or other parts of their body during running. Personally, I don't think many runners know enough about the concept of pace, and they don't really understand how it affects the body. Pace can make your body stronger, and it can also make your body more decadent.

It's up to you to know your body and what pace you're running at. For example, running the same 10 kilometers at a 6-speed pace and completing it at a 5-speed pace will have different effects on the body. For beginner runners, the six-point speed is just right and won't hurt.

Don't look at the pace is only a one-point difference, at this time, if you grit your teeth at five points of speed and insist on finishing, it will make you feel very uncomfortable, shortness of breath, and the whole person has a feeling of falling apart. Determine what pace is comfortable for you? In my opinion, whether it is 3km or 5km or 10km, depending on the body's reaction after the second day, if there is no discomfort, walking normally, and still full of energy, it is the best and most comfortable pace.

The body has a memory, and when you maintain a comfortable pace for a period of time such as one to three months, then you can increase the pace appropriately, increase the comfortable pace by 5 to 10 seconds, and so on for the same period of time, and you look back and see that you have improved a lot, and the changes are still relatively large, and you will have more and more confidence in the fact that you have been. In this process, you must remain patient, do not be impatient, and must get rid of the mentality of quick success. You have to know that good things need to be patient.

There is no uniform standard for this, some are fast, some are slow, and the majority is between 5 and 8 minutes.

For example, if you run 1km for 5 minutes, then your pace is 5m (5 minutes).

So, what pace is best for you when running?

If you are a novice runner, then, your jogging pace should be slower (6 minutes 30 seconds - 7 minutes 30 seconds, you are tired when you run fast); If you've run a horse or 5 km is good, you can jog at a slightly faster pace. And, the better the score, the faster the jogging pace can be. After all, the higher the strength, the more you run too slowly, you don't feel it, and it has no effect, so why can't you run faster if you're not tired?

However, many times, many runners are running too fast. Then you'll need to adjust your running speed.

Some runners say that I have never run a marathon, and I have never run 5 kilometers, so I don't know how much I have scored, how do I know what pace is right for me? Su Erjun will introduce you to a simple jogging method.

Introducing a method of jogging

In the beginning, you can walk briskly and then slowly accelerate, and when you feel that you can't walk any faster, then you can start running, just run at this speed. At the same speed, it's easier to run than to walk, that's how fast you can jog.

After talking about the pace problem, you can slowly adjust your pace during the run. Start running today and let it bring you a healthy body.

Jogging should be when you run with easy and smooth breathing without a sense of urgency, light steps without a sense of heaviness, and the ability to speak a complete sentence in a row instead of stuttering, at which time the jogging pace is appropriate. In general, a pace of about 8 minutes per kilometer can be considered a healthy jog. The exercise time is generally 40 to 60 minutes, and the effect on physical exercise is obvious.

Jogging should also aim for 40 minutes, so running for 40 minutes at an 8-minute pace is just enough to cover 5 kilometers. It generally takes an hour to walk 5 kilometers, so the efficiency of running is higher than walking, which not only saves time, but also improves the exercise effect. In particular, the effect of cardiopulmonary exercise cannot be achieved by walking.

Let's talk about the frequency of jogging, jogging is mainly for fitness, to be conducive to health, it is best not to run every day, a Wednesday to four times is more appropriate, in order to continuously improve the jogging effect, you can consider each time to control the jogging time between 40 minutes and 60 minutes, the distance can be controlled around 5 kilometers, add a little jogging time if you are in a good state, add a little distance if you feel too easy, try to avoid the same jogging time or distance every time, which can effectively avoid the body from memory and reduce the jogging effect.

Normal running speed. Should. per hour. Run ten kilometers. This is very good for a body. Homeowner.

Variable speed and constant speed running should still be based on the subject's own situation.

The speed adjustment of the treadmill is generally like this:

The common speed control range is 0-16km, 0-20km, 0-22km, etc. (different treadmills can adjust the speed range differently), and the speed determines the form of our running.

There are three common forms of running corresponding to speed: slow walking (about 2 to 5 km h), jogging or fast walking (about 6 to 8 km h), and fast running (about 10 km h), and the speed range and suitable people for different forms are different.

The average pace of running depends on the purpose of the run and the level of the runner.

For runners for general fitness purposes, the recommended range is 5 minutes to 6 and a half minutes per kilometer. For those with a sports base, their average pace can reach 4 and a half minutes per kilometer.

However, it is important to note that the pace setting also takes into account the purpose of running. If it's for racing, then the pace may need to be adjusted to a higher level. At the same time, everyone's physical condition and athletic ability are different, so the right pace needs to be set according to the individual situation.

It is advisable not to go for too much speed when setting the pace, but to maintain the appropriate intensity and durability. At the same time, it is important to maintain a good running posture and breathing pattern to reduce the risk of injury.

In fitness training, running is one of the easiest low-threshold exercises to start with, but if you want to achieve the purpose of fat burning through running**, we also need to choose the right method.

Blind running patterns will make you give up easily, and it is easy to become a small thick leg. The right way to run can increase fat burning efficiency and build a pair of slender legs.

Share a few tips for running** to make you run longer and burn fat more efficiently!

Tip 1: Start training with jogging.

When running training, don't compare speed with others, fast running is anaerobic exercise, which will put the body into an anaerobic state, exercise your own muscles, and make your calves thicker.

Jogging is an aerobic exercise, which can burn calories, improve the body's metabolic level, and promote fat consumption, when we run, we can choose a pace of 7-9 kilometers per hour, and insist on more than 40 minutes each time, so that you can stick to it better, and it also helps to run out of slender legs.

If you can't last 40 minutes at first, you can jog for 20 minutes, stop for 5 minutes and then run the last 20 minutes.

Technique 2: After a period of time, you can try interval running to increase the training intensity.

After running training for a period of time, you can improve your cardiorespiratory endurance and physical fitness, persist for a period of time, your athletic ability will improve, at this time you can adapt to faster running training, we can gradually change to jogging to interval running.

What is Interval Run? For example, the repetitive circuit training of 100-meter jogging and 100-meter brisk running can quickly increase the heart rate, let the body enter the fat-burning state faster, and avoid the breakdown of muscles at the same time.

The training intensity of interval running is relatively high, only 20 minutes of training each time, and the body can maintain a high metabolic level after training and continue to burn calories.

Tip 3: Run while listening.

Running training will be more boring, we can listen to the ** while running, which can reduce the tiredness of the body, let you divert your attention, let you persist longer in the process of running, and promote calorie consumption.

Tip 4: Change your running place regularly.

You can change the sports venue regularly, try to go to different places such as the beach, playground, riverside and other places to try running, you can also try ramp running, S-curve running, so that the body can not remember the running pattern, so as to improve the fun of running, which is easier to stick to, and can also improve the efficiency of fat burning.

Tip 5: Maintain the frequency of running.

Don't fish for three days and dry the net for two days, and maintain a running frequency of 4-5 times a week to ensure the body's calorie consumption, but don't overtrain, you can give the body 1-2 days off a week, so that the body muscles have time to repair, and the second week can run more energetically.

Don't rush in running training, 1 hour of jogging can consume 500-600 calories, and a kilogram of fat calories is about 7750 calories, you need to run for more than 2-3 months, the body will obviously lose weight, you need to insist on enough time to witness the transformation of the body.