How many kilometers should I run in a day?

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How much jogging is enough? We all know running is a high-intensity activity that can easily cause injury if the organs are overloaded. So is running 3km a day safe and effective? The following article will explain more specifically for you to understand how many kilometers a day is enough to run:

1/ Things about running how many kilometers is enough

How many kilometers per day jog? It is undeniable that this form of exercise brings positive health benefits, but how many kilometers a day is enough to run? According to research analysis, every day running from 5 to 10 minutes at an average pace is suitable. At this intensity of activity, you can reduce your risk of dying from a heart attack, stroke ...
At the same time, another study explaining how much jogging is enough says: should run about a week. 4.5 hours. This proves you can split your time evenly instead of running for hours every day. Running can feel overwhelming if you practice continuously without rest. More seriously, you can injure yourself such as broken bones or fixed braces due to damage to tendons and ligaments.
So how many kilometers is enough to run? It is difficult to give an exact answer. Each person will be able to choose differently and not have the same goal. Fitness level and goals will determine the number of kilometers run per day for each person. Therefore, you need to have a specific plan to exercise effectively and minimize the risk for yourself.

2/ You get a positive impact when you maintain running 3km every day

Jogging every day brings many benefits to our health. According to research, a running exercise lasting from 5 to 10 minutes with an average of 9.6 km / h can bring a number of benefits such as:
Limit stroke, heart attack Prevent the risk of heart disease Vascular Limits the spread of cancer cells Reduces the risk of Alzheimer's Although running every day has positive benefits, you are advised not to run too much, preferably 5 days / week to ensure ensure your own benefits and safety. In addition, jogging helps you to improve your sleep and improve your mental and physical health. This study was done by a young man with 30 minutes of running and 3 days/week. The results show that after jogging, his sleep is better and deeper than when not running.

3/ The risks when you run regularly

Jogging every day is not recommended because it can increase the risk of injury for the practitioner. Running is considered a powerful calorie-burning physical activity and is difficult to adjust if you exercise too much. Sometimes if you run a lot, the body will consider inertial activity leading to a running posture. wrong and increases the risk of injury to the bone. There are a few things you need to keep in mind to limit risks when running:
Always pay attention to the shoes you use and replace when the shock-absorbing cushion wears out, how many kilometers is enough jogging? There will be no limit but you should run at your own strength and gradually increase it. Do not just run without but do some other light exercises such as yoga, swimming. Warm up carefully before running to relax. Choose a form of running that is right for you. It is important to see a doctor when experiencing an injury so that it can be treated early to avoid the risk of serious impact on the ability to move later.

4/ Exercise combined with jogging

Cross-training exercises is a form of minimizing risk when running. In addition, if you combine other sports well with running, you can also get some benefits such as:
Reduce the risk of bone and joint injuries Support metabolism and development for muscle groups Increase strength flexibility and strength enhancement Quickly recover from injury without affecting fitness and body activities Provide many benefits at the same time through a combination of exercises If you choose running as your form As a main workout, incorporate 1-2 times per week into cycling, bodybuilding, swimming or yoga. You can also do weight training to build muscle strength for running.

5/ Some notes for running every day for health benefits

Running is a fairly simple sport and does not require much and no equipment. However, when you want to run effectively, you should choose quality shoes and cool clothes that fit your body. If you own a pair of shoes you will easily encounter difficulties due to rain and running into sticky soil. Therefore, to avoid interrupting the training process, you should have 2 to 3 pairs of shoes to change when there is an incident.
Usually we run early in the morning or late at night, so choose a reflective suit so that vehicles can easily see it. It is also a way to protect yourself from unintended traffic accidents.
Everyone's running frequency is not the same, so you need to set a goal that's right for you. How many kilometers to run is completely dependent on your fitness and your own decisions. However, running does not have to be done every day, so divide them evenly so that the body has time to rest and recover.
Sports activities should not be rushed but need a suitable time to avoid mental stress. You don't have to run every day, so arrange a time that suits your daily work to be effective. If you are too busy, try short running exercises or run in combination with other jobs to save time.
Here is the running plan for the week for your reference:
Monday run 5km Tuesday run 30 minutes Wednesday run 400m short split Thursday run 5km Friday rest Saturday 7km run Sunday 10 kilometer

6/ How many kilometers a day is safe to run?

Safety when exercising is always something we need to pay attention to. Every day, based on your health situation, choose an appropriate running track and time. To ensure safety, you should choose a densely populated area to easily detect or get support if you encounter an accident. When running, pay attention to obstacles to avoid tripping.
When you start running you can use a slow pace or a brisk walk to warm up your muscles. A sufficiently warm body temperature will minimize the risk of injury to you. As the muscles get used to it, you can gradually increase the speed. For running, you don't need to force yourself to run too fast, focus on running and maintaining them to develop muscle and fitness.
Thus, jogging 3km every day is not easy. You should depend on your fitness and choose 5-10 minutes at a moderate pace to maintain fitness instead of running a lot and affecting bones and muscles. Experienced athletes with high fitness are also not recommended to run every day, so you should consult your doctor or sports professional to objectively assess your fitness and abilities.
At this point you can already give yourself the answer how many kilometers is enough to run. Wish you always healthy and successful with your running plan in the future.
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References: healthline.com, verywellfit.com, webmd.com