2 What is the standard time for a 5K run?

The standard time for a kilometer run is 30 minutes. For some people who don't exercise regularly and occasionally go out for a run, such a five-kilometer story is also a bit difficult, and it also takes some time.

So, for most people, it takes about 40 minutes to run such a distance. Because most people don't run very fast, and in the process of running, their bodies will be very tired.

Healthy Running Tips:

1. When running, you should jog with small steps, try to keep your feet close to the ground, and minimize the impact of your feet. And, according to Life Times, multiple studies have confirmed that a speed of about 180 steps per minute is ideal for daily running. Otherwise, the impact force between the body and the ground will increase, resulting in knee pain.

2. People must fully warm up before exercising to improve the body's adaptability, coordination and self-protection. China Economic Net proposed that people should have static stretching exercises before running to reduce injuries in running, and dynamic stretching should also be carried out after running.

The above content reference: People's Daily Online - Do you really know how to run? 180 steps per minute is the best running speed.

The qualifying time required for kilometer running depends on the specific situation of the athlete, and the normal time for ordinary people is generally 16 minutes. If you have received professional training and physical fitness, it will take 15 minutes, and if you have been trained, you can complete it before 13 minutes.

The standard time for kilometer running is around 5-10 minutes.

Although running is simple, if the posture is not correct, not only will it not achieve the desired fitness effect, but it may also cause damage to the body.

When running, the leg movements should be relaxed. When one leg is pushed back, the other leg is bent at the knee and swings forward, the calf is naturally relaxed, and the hip is driven by the forward swing of the thigh.

Swing forward and upward. Land on your heel first, then quickly transition to the ball of your forefoot. Hail reeds cannot run with the forefoot on the ground, which can easily cause tibial periostitis in the long run.

In addition, it is important to swing your arms naturally when running. Correct arm swing posture can help maintain body balance and coordinate cadence. When swinging the arms, the shoulders should be relaxed, the arms are bent at about 90 degrees, the hands are half clenched into fists, swinging naturally, slightly inward when swinging forward, and slightly outward when swinging back.

The following preparation activities can generally be done before running:

1) Stand with your hands on your hips and move your ankles alternately.

2) Half squat, hold your knees with both hands.

3) Alternate leg raises.

Move the hip joint.

4) Rotate the waist with both hands and move the waist;

5) Support with one hand, kick back and forth, move hip and knee joints in turn;

6) Forward and backward lunge leg presses; Left and right leg presses, pulling leg ligaments;

7) Upper body bending forward and backward and slight movement of the upper limbs, etc.

Long-distance running five kilometers generally takes about 16 to 30 minutes for young people, running should be gradual, not deliberately pursuing speed and time, should be determined according to the condition of the body, so as not to cause physical injury, but if it is a cross-country run of five kilometers, the master can complete it in about 15 to 17 minutes, and the normal level of ordinary people is between 20 and 25 minutes.

Some people sit down and rest immediately after a long run. The coach reminds that don't stop and rest immediately after running. It is recommended to walk a few hundred meters after running, and after the whole body is completely relaxed, do some activities of the waist, abdomen, legs and arms.

Long-distance running five kilometers generally takes about 16 to 30 minutes for young people, running should be gradual, not deliberately pursuing speed and time, should be determined according to the condition of the body, so as not to cause physical injury, but if it is a cross-country run of five kilometers, the master can complete it in about 15 to 17 minutes, and the normal level of ordinary people is between 20 and 25 minutes.

In the troops: 5 kilometers with bare hands: 23 minutes to pass, 21 minutes to be excellent, Navy 4102 Marine Corps 20 points to be excellent.

Tactics (10 meters low prostrate forward, meter side prostrate forward, 10 meters leap lying down): 30 seconds pass, 20 seconds excellent.

One-legged squats: 6 passes, 12 excellent.

100 meters: pass in seconds, excellent in seconds.

Horizontal bar pull-ups: 12 passes, 16 excellent.

Parallel bars flexion: 12 passes, 16 excellent.

Push-ups: 2 minutes 40 passes, 60 excellent.

Sit-ups: 50 passes in 3 minutes, 80 excellent.

Ran kilometers at a pace of 520 in 1 hour, 10 minutes and 4 seconds.

5'20"Pace.

If strictly calculated:.

However, when actually recording, the distance recorded by each running software is generally only accurate to two decimal places.

So you may not be running the real distance, it may be a little more, it may be a little less, and the pace may not be exactly 5 20. But it doesn't matter, all we need is data, not to the third decimal place. Therefore, when it is generally operated, it can be done in about 27 minutes and 44 seconds.

5 20 pace.

The principle here is the same as above, and the difficulty is also very low, just pay attention to the time of 1h10 10.

Calculation: 52

It's a bit difficult, but at least 10km is easy to get into the 39-and-a-half-minute level. The key to this is time, and it must be that the distance is enough at the same time, the time just stops at 52 minutes, and the speed of pinching the watch cannot be slow. Again, the front is a little faster, leaving a distance of 50 meters and about 10 seconds to make up the data.

Benefits of long-distance running:

1. Long-distance running can increase the function of the body's respiratory system and cardiovascular system. Studies have shown that long-distance running allows people to breathe in a rhythmic way for long periods of time, which allows our bodies to breathe more oxygen. If we take oxygen several times more than usual, we can prevent the growth of cancer cells.

Long-distance running also speeds up the metabolic capacity of the heart muscle and improves the toughness of the heart.

2. Long-distance running can promote physical health and prevent various diseases. The body of a long-distance runner will speed up the blood circulation of Song Qi, and the corresponding metabolism of the human body will also be accelerated, and the toxic substances in the body will be easily excreted with sweat. Surveys have shown that long-distance running can also lower human cholesterol, which is a healthy way for the elderly who are susceptible to cardiovascular and cerebrovascular diseases.

3. Long-distance running can relax people's body and mind and make people happy. The scenery experienced on the way to long-distance running is different, and people can relax during long-distance running, and release the depression of stress all day in fitness, which has a great effect on relieving people's mental tension. It is medically explained that when we run long distances, our bodies secrete more endorphins, which are calming substances that make people feel good.

4. Long-distance running makes people full of optimism, helps to increase appetite, strengthens digestive function, and promotes nutrient absorption. Long-distance running exercise has a good effect on cultivating people's tenacious will to overcome difficulties and hone hard work. In particular, it plays a role in promoting those who are afraid of cold in winter, love to sleep lazy, and do not want to exercise, so that people can taste the benefits of fitness and long-distance running.