The ideal jogging time is recommended from 30 minutes to an hour, if too long it can easily wear out the joints, cause stress to the body, and affect immunity.
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| Running time is very important, related to body health. (Source: Pixabay) |
Jogging is considered the "most human-friendly" sport and has almost become a health care goal in modern life. In the morning in the park and in the evening in the neighborhood, you can see joggers everywhere.
However, don't assume that the longer you run, the healthier you are, because at some point, running can change from "healthy" to "harmful" to your health.
What is the best time to run?
Scientific research shows that for most people, jogging for 30 minutes to an hour a day is the best choice. This period of time can not only effectively burn fat and enhance cardiopulmonary function, but also avoid the physical burden caused by over-exercise.
30 minutes of aerobic exercise can activate the metabolism, promote blood circulation and help the body excrete toxins. Running for less than an hour does not make the body too tired while still achieving training effects.
If you're running to lose weight, 30 minutes to an hour can put you in "fat-burning mode," especially if you're running on an empty stomach. If you're looking to improve your fitness, running for this amount of time can meet your needs without putting too much stress on your joints and muscles.
More than an hour: The 'sweet spot' of running can become the 'danger spot'
Many people think that the longer you run, the better the results, but this is not true. Running for more than an hour, especially for non-professional athletes, can cause a variety of health problems.
Running for long periods of time increases wear and tear on joints, especially the knees and ankles, which can lead to inflammation and pain. Too much running can cause muscle fatigue and increase the risk of injuries, such as strains and sprains.
In addition, running for a long time will put the body in a "stressed state", increasing cortisol levels (stress hormone), affecting the normal function of the immune system.
Running too much also increases the burden on the heart, especially for middle-aged, elderly people or people at risk of cardiovascular disease, which can cause problems such as arrhythmia.
How long should you run every day scientifically?
Although the general recommended running time is between 30 minutes and an hour, the specific duration should be adjusted depending on each person's physical condition and goals.
If you are just starting out, you should run for 20 minutes and gradually increase the time so that your body can gradually adapt to the intensity of the exercise. For experienced runners, they can extend the running time to suit their physical condition, but try not to exceed 1.5 hours.
Age and health status are also important factors to consider. Young people can reasonably increase their running time, while middle-aged and elderly people should control their running time within 30-45 minutes, mainly jogging at low intensity and slowly.
In addition, the purpose of running is also different. If the purpose is to lose weight, you can reasonably extend the exercise time, if the purpose is to increase physical strength, you can add interval training instead of extending the running time.
Notes before and after jogging
Running time is important, but pre- and post-run preparation and recovery should not be overlooked. Before running, you should do 5-10 minutes of warm-up exercises, such as dynamic stretching and leg raises, to help activate your muscles and prevent injury.
After running, you should do static stretching exercises to relax your muscles, promote blood circulation and reduce lactic acid buildup.
In addition, running posture and running equipment are also important. Maintaining correct running posture can reduce stress on joints, while the right pair of running shoes can provide support and reduce the risk of injury. When running, pay attention to your breathing, maintain a regular breathing rate, and avoid physical discomfort caused by poor breathing.
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