The benefits of long running

The benefits of running from a fitness point of view

running is one of the best aerobic exercises for heart health, with research published in the British Medical Journal showing that running 10 miles a week can reduce the risk of heart disease by 45%.

The American Heart Association recommends that if you want to achieve aerobic fitness through running, you can jog for 30 minutes a day. If you feel that it is difficult to run for 30 minutes in a single run, you can jog 2-3 times a day separately, running for 10-15 minutes each time, and you can also obtain the fitness effect of aerobic running for 30 minutes in a single run.

Talking about the benefits of running from the perspective of fat loss and weight loss

If the purpose of running is to lose fat and weight, it is recommended to jog for more than 30 minutes a day. Because the longer you jog, the higher the calories you burn right now. In order to lose fat under the premise of safety and effectiveness, runners should start running gradually, and pay attention to avoid excessive running, because excessive running can easily lead to the risk of injury.

At the same time, it is worth noting that runners：

（1）No matter what your running purpose is, whether you are a beginner or an old runner who has been running for several years, you should keep 1-2 days of rest every week, and develop proper cross-training 1-2 times a week habits such as walking, cycling, strength training, swimming, etc.

This allows runners to get proper rest, allows the body to recover from the fatigue of running, and prevents the risk of running injuries.

（2）A scientific running plan is very beneficial to the health of runners, while an unrealistic running plan is very likely to cause sports injuries to runners.

Running and exercising starts with calculating the best running heart rate zone for you. We recommend how to calculate the optimal heart rate training interval for running: According to the optimal heart rate training interval: 60% jogging is enough.

Let's run together!