How many kilometers is the best to run every day

Running is the most common form of exercise chosen by many young people nowadays after work and life. For those working people who sit for long periods of time, it can effectively relieve the stiffness of the body after a day of sitting. However, running also has certain limits. If you run too long at one time, it will cause harm to your body. Therefore, the distance you can run every day is also limited. Only by choosing the right number of kilometers per day can you exercise your body without harming it.

First: How many kilometers is appropriate to run every day?

One tip: Don’t set your training mileage arbitrarily. Many people like to choose integers such as 10, 20, 30, or multiples such as 5, 15, 25, or even numbers with special meanings such as 1314 (a lifetime) as their running mileage training goals. Like "Run 10 kilometers today, 15 kilometers tomorrow", "Run for 1 hour today", "Run until you see the 1314th telephone pole", "Go home after running this lap", etc. In fact, these numbers have nothing to do with your physiological condition. If you use these "weird" numbers as your training goals, you will only have two results: injury and failure, there are no other options. You should speak with objective data. You should first understand the distance, speed and time that you can bear (or the best) at this stage, and then gradually increase them based on these values, such as referring to the 10% rule. Therefore, runners should develop the habit of recording sports data. As long as you adjust your training goals objectively based on your own physical limits, even if you only increase a little bit every day and make a little progress every week, it is still progress. Compared to setting a random number, this is still an effective and safe method.

Second: What should a runner do when he finds himself in a bad state?

During your running training, you will inevitably encounter times when your physical condition is very bad. You will start to question yourself: "Am I training too much?", "Or am I not training enough?", "Can I still participate in a marathon at this level?" The consequence of overthinking is that you will do stupid things, such as doing more training the next day and trying to make up for what you lost the day before, which will eventually lead to a vicious cycle and produce "overtraining syndrome." So, after a bad day of training, don't rush to find your way back to where you left off. Take a moment to think about why you didn't perform well today. Did you not sleep well the day before? Or did you not adjust your nutritional supplements properly? Or did you not replenish enough water? After finding out the real reason, take appropriate remedies before the next training. At the same time, after experiencing a bad condition, try to adjust the difficulty of the training in the next three days or so, reduce the training volume or intensity, and increase the time for the body to recover so that the training can get back on track.

Third: You don’t have to participate in a marathon. Shorter distance races are more interesting.

42 kilometers is not a short distance for anyone. Newbies dare not try it easily, and veterans who have just recovered from injuries should not return to the full marathon immediately. In fact, running 42.195km is not the only option to achieve glory. Distances between 5K and half marathon may be more feasible. It prevents you from sapping your body's energy due to long training distances, and allows you to improve your strength through smarter, more focused training. If you're just starting out, or returning to training from a break, running shorter events will allow you to get back into shape in a shorter period of time. Moreover, running less naturally reduces the chance of injury during training. At the same time, when running short distances, you feel less pressure to participate and can enjoy the fun more. Even if you don’t do as well as you’d like in your goal event, you can always try another one just a few weeks later because the recovery time from a short race doesn’t need to be long. If you just want to pursue the carnival-like atmosphere and relax, you can sign up for more sessions. There are many options for short and medium-distance events, and the registration fees are usually relatively cheap, and there is even a chance to participate for free.