If you are a newbie running just now, then you will hear carefully: there is a dangerous trap waiting for you, and that is the repeated evil cycle of injury. You can easily get hurt by exerting too hard or running too fast, and your eyes are silence...
If you are a newbie running just now, then you will hear carefully: there is a dangerous trap waiting for you, and that is the repeated evil cycle of injury.
You can easily get hurt by exerting too hard or running too fast, and your eyes are silenced as you move away from your fitness goals. Not only beginners may do this, even experienced athletes will grow into a habit of pursuing speed as they grow older.
Manhattan Life Time Sky Running Instructor Karonna Caronna suggests that the run should be set as one mile (about 1.6 km), but how fast you run depends on the runner's gender, age, health level, and even what you eat for breakfast.
"A mile run in 9 to 10 minutes will make you respect among the remaining runners," Carona told New York Post. "The goal of a competitive runner is to run a mile in 7 minutes, and the top athlete can run a mile in 5 minutes."
And the so-called "good" speed may be faster than you think. Carona said that the average runner's average mile time will vary by age:
-20-30: male average 6 minutes and 37 seconds, female average 7 minutes and 49 seconds-30-40: male average 6 minutes and 47 seconds, female average 7 minutes and 49 seconds, female average 7 minutes and 49 seconds, female average 40-50: male average 7 minutes and 14 seconds, female average 8 minutes and 17 seconds, female average 50-60: male average 7 minutes and 50 seconds, female average 9 minutes and 11 seconds, female average
If this time makes you feel difficult to believe, it feels impossible to achieve it! This time is possible, but not for people who only jog a few times a week.
Levi told the New York Post, "To achieve this, you are not only an ordinary runner, you need to train four to five days a week." Jill Brown, a certified health fitness and nutrition coach at the age of 57, also believes that this goal can be achieved, but you must be "a person who is already healthy and has experienced running." But she pointed out that if people develop problems such as hair and knee injuries or inflammation as they age, it will require a little repellent.
Karona also agrees with Rivi; he said, "If you can't run a mile at a 'good' speed, you need to exercise your heart and lungs and improve your overall physical activity level."
If you just start playing, Carona recommends running for two to three minutes, then walking for one to two minutes to recover, and performing in this way for 15 to 30 minutes, and then slowly increasing strength.
Carona emphasizes that the most important thing is to "hear the reaction from one's own body". If there is something wrong, stop immediately and don't be rude to show off.
Responsible editor: Gu Zihuan
