Just started running, more than 10 kilometers

Ten kilometers is 10,000 meters.

It's better not to run long yet.

Slowly, gradually.

You haven't exercised in a long time.

If you suddenly do a strong exercise, it will hurt your body.

It is recommended that you still do not put.

As for how long it will take to run in the first place, I don't know how to say.

After all, I don't know what your body is like.

But it's better not to exceed 3,000 meters first.

Otherwise, you can also do jogging, the kind at a very slow frequency.

Then run for about 1 hour, you can also do it.

But be careful to regulate your breathing and pace.

Exercise slowly first. After all, the body is important!

I hope your body is getting better and better!

What do you mean by "step by step"?! My words may not sound good, but for your good, examples of sudden sports death are not unfounded.

How good are you in good physical fitness? Can you be sure?

Even if you run 10 kilometers now, it won't have the desired fitness effect, but will hurt your body!

If you say "I haven't exercised for a long time", then the sudden increase in body load can cause very bad effects.

Kidney yin deficiency is the most common.

Suggestion: Run a kilometer first, jog, more than five minutes (not less!) Gradually, it's okay if you don't have my answer, but I hope you can take a hard look.

If you can run it yourself, run it. If you can't run, increase the amount slowly. How do people know how your body reacts?

Let's start with the small ones. That's what makes it a rule. Not professional, semi-professional, running every day, or running a 10 km every other day, I personally think it's a lot, don't think that professional athletes are in good health, they are overdrawn in advance. It's basically overtraining. Affects lifespan.

Amateur exercise, within 5 kilometers a day. Nothing can be done.

Of course, the above is my personal opinion, and I can disagree.

It's not much, it's okay to run at a constant speed, mainly depending on your physical fitness.

1000 meters is just over 3 minutes? You're amazing.

The standard time for adults to run 10 kilometers is about one hour, and it is an upper middle level to be able to run in 40 or 50 minutes, and the version can be regarded as first-class in about half an hour.

The general walking speed is about 5 kilometers in 1 hour, while the normal person jogging in an hour is generally no more than 10 kilometers. Only the slower the speed, the longer the persistence can be. It is not easy for ordinary exercisers to jog for 1 hour in a row, while walking can walk for hours in a row.

For a distance of 10 kilometers, the strength of the world champion can be less than 25 minutes, the average long-distance runner can run for 40 minutes, and the amateur 40 points is about the same. In addition, it depends on the running environment, whether there are roadblocks, what the road conditions are, etc. Professional athletes who wear spiked shoes are worse, so it is good to be able to run in 50 minutes, and it should be normal for 1 hour, but if it is more than 1 and a half hours, it is definitely not running all the time, and it must have stopped halfway.

Benefits of running workouts:

1.Improve sleep quality.

By running, the blood supply and oxygen supply to the brain can be increased by 25%, so that the quality of sleep at night will also be improved.

2."Ventilation" effect.

During running, the volume of the lungs rises from liter to liter on average, and at the same time, the amount of oxygen carried in the blood increases considerably.

3.The "pump" force has increased greatly.

During exercise, the frequency and efficacy of the heart beat are greatly increased, and the heartbeat, blood pressure and elasticity of the blood vessel walls also increase.

4.Promote health.

Running boosts the production of white blood cells and pyrogens, which eliminate many viruses and bacteria from our body.

5.Stay steady.

With regular jogging practice, tendons, ligaments and joints will be more resistant to injuries and reduce the chance of sports injuries. At the same time, the muscles, and connective tissues can also become stronger. <>

Hello! My opinion on the standard time for a 10K run is on an individual basis. In general, the standard time for a 10K run for a healthy adult should be between 50 minutes and 1 hour and 20 minutes.

If you are a professional long-distance runner, then the standard time should be under 40 minutes. It's important to note that the standard time for a 10K run is not the only one, as everyone's physical condition and running experience is different. If you are a beginner, then your standard time may be longer than others.

In addition, if you experience difficulties during your run, such as being out of breath or having muscle pain, your standard time will increase accordingly. In addition to standard time, there are a few other factors that can affect your running performance. For example, your eating habits, sleep quality, running routes, weather conditions, and more.

So, if you want to do better in a 10K run, you need to consider all of these factors and create a training plan that works for you. Off-topic expansion: In addition to the 10km run, there are many other running events, such as 5km, half marathon, full marathon, etc.

Each program has its own standard time and training method, so you can choose the one that suits you according to your interests and physical condition, and gradually improve your running performance. <>