Running grade division, running r0 grade

Beginner runners run more than 50 kilometers per month. Running about 2-3 kilometers each time, and running about 20 times a month can reach this amount. This is a small amount for runners, but it is not easy for non-runners to run 2 kilometers.

So those who can reach this amount should be considered beginners. If you can stick to it for a long time, you can be regarded as a running enthusiast. But if you stick with it, most runners will easily move on to the next level.

Intermediate runners run more than 100 kilometers per month. , running 5 kilometers a day, 20 days a month to reach it, so this amount is not too large for runners. That's a good amount for fitness.

If you're running for the sake of maintaining your health, this is probably the best amount, and it's perfectly sufficient. Those who can continue to run for a long time must be runners. Most ordinary runners should be in this category.

Veteran runners: over 200 km. You can run 10 kilometers 20 times a month, but it's not easy to run this amount.

Therefore, those who can insist on running this amount are basically senior running enthusiasts, and many of them should still be marathon enthusiasts, even if they have not run a marathon, they have the desire and ability to challenge the marathon.

Top runners over 300 km For amateur runners, most of whom should probably be called marathon enthusiasts. Runners at this level may be somewhat paranoid and fanatical about running. It's hard to run for health and happiness alone.

The division of running grades is actually divided into many kinds of running grades, jogging, and running fast.

There is no hierarchy, and there are different categories for running, such as sprinting, middle-distance running, long-distance running, and so on.

There is no R0 rating.

Level 1 cadence is low, stride length is small, stride is low, stride is small, this speed is very slow, some people who have just started running, the speed is very slow, even running 1 km for more than ten minutes, this speed may be slower than fast walking, but it is always good to start running. Level 2 cadence is low, stride length is more common for people who run this kind of stride, the stride is relatively large, but the cadence is not high, especially the younger ones, belong to this kind of more. This kind of runner belongs to people who run a little faster, but it is not easy to run for too long, that is, every time they run, they will not run too far, usually 3 kilometers, 5 kilometers of short distances.

Level 3 cadence is high, and the stride length is often said to be "small steps and fast running", small steps are small strides, and fast running is high cadence. This kind of runner is more experienced, running in small steps, the speed can be relatively fast, but it is not easy to get injured. For this kind of runner, the frequency of running will be about 180, which is about 180 steps per minute.

Cadence 180" will not be unfamiliar to experienced people. Most experienced runners usually stop here. In other words, some people may stay here for a few years or more than ten years, and it is difficult to improve the speed.

This is because the cadence can be increased to 180 or even 200, but it is difficult to increase it again. It is possible to increase your cadence from 140 or 150 to 180 or even 190,200 after a period of effort. But it is impossible to increase the cadence again, and the top marathon runners usually have a cadence of 180-200.

Your cadence is unlikely to be faster than that of a top marathon runner. Level 4 cadence is high, and the stride length is the highest level, that is, running fast and taking big steps. Level 3 can be considered a good runner, but it is very difficult to break through to level 4.

Let's compare the stride length of 1 good runner and 1 top marathon runner, assuming they both have the same cadence of 180. For example, if this excellent runner has a pace of 430 (3 hours and 10 minutes for a marathon), if the pace of a top marathon runner is 300 (2 hours and 6 minutes for a marathon).

Stride length of elite runners: mStride length of top marathon runners: m.

(1) Long-distance running: It is a common sport that is not limited by equipment conditions. It is also a full-body sport.

During long-distance running, the activity of all parts and systems of the whole body is enhanced, and the lung capacity is increased, which can improve myocardial nutrition and reduce the occurrence of cardiovascular and cerebrovascular diseases. Promote the body's metabolism, convert fat into heat, and have the effect of bodybuilding.

2) Jogging: When a person is feeling down, go for a 30-minute jog outdoors. Long-term jogging according to the plan (the evening is better for middle-aged and elderly people) can lift the spirit and is conducive to physical and mental health.

3) Running in place: In case of rain, snow or windy weather, or when you can't go out to exercise for other reasons, you can run in place indoors, 70 90 steps per minute is appropriate, last 10 30 minutes, slow down first and then slow down. It's best to sweat a little to achieve the purpose of exercising.