How much you have to run without stopping to be healthy

With the help of a physical trainer, we will see some different scenarios about how much you should be able to run uninterruptedly and how you can build more endurance. Running, even in small doses, benefits several ways to health: from improved heart health to increased bone density. But everyone has a different limit on how many minutes they should be able to run without stopping, depending on whether they have been running for years, or is completely young in sports. How long must you run uninterruptedly if you are completely young in running If you have never run before, start with 30 to 60 seconds running intervals followed by 30 to 60 seconds walking for a total of 10 minutes, according to Jason Machowsky, exercise physiologist at Hospital for Special Surgery’s Sports Rehabilitation and Performance Center. Then, as you gain endurance, you can start going up to 20 to 25 minutes walking and running. The goal is to increase the time you devote to running rather than to the speed at which you go. As you surpass this 20-minute indicator, Machowsky suggests extending the duration of the run. For example, if you did 30” running and 30” walking, you can start increasing it to 60” and 30” respectively. Then you can go to 90” or 2 minutes run with 1 minute walk. Just make sure you run every other day to make sure you leave your body enough time to recover, says Machowsky. As you extend the running intervals and shorten the walking intervals, you will notice that you will reach a point where you will be running (jogging) for almost the entire duration of your training. What applies to those who once ran very competitively, but have stopped running regularly for years. Suppose you once ran for miles, but now you no longer exercise regularly. If you have not maintained this base for running over the last two years, you will probably not have the same strong base of endurance you once had and that is expected. Machowsky says you can probably go back to earlier levels, gradually increasing the miles you run. However, he recommended that you do this gradually, especially at first, to avoid injuries. There are many ways you can follow a walking program. A combination proposed by Machowsky is to first run for 3 minutes and walk for 1 minute. If you’re someone who hasn’t run in a few years, you might run for 10 to 15 minutes overall at the beginning. If you are someone who runs occasionally, you could start increasing your weekly kilometers by applying more of these walking-run exercises for a total of 20 to 30 minutes. The key is to listen to your body so you don’t overdo yourself. How many minutes to run uninterruptedly if you are an intermediate runner ability For you, how much time you should be able to run without stopping depends on your specific goals, says Machowsky. If you are only running to maintain good health, the expert instructions indicate that adults between 18 and 65 should be involved in: -at least 30 minutes of moderate intensity aerobic activity five days a week, or -at least 20 minutes of intense intensity three days a week Exercise intensity: -The moderate intensity aerobic exercise (except running involves the use of an elliptical machine, cycling or swimming) should make you feel like you’re tired, but not enough to cut your breath off, d. -The aerobic activity of intense intensity, on the other hand, should look like a really great effort, which means that you should at the end feel difficult to chat for a few minutes, says Machowsky. If you are someone who wants to compete in a 5 km race, or a half-marathon, the time you should be able to run without interruption varies drastically between the target (from 30 minutes to 2 hours). Working with a running coach can help you create a training plan that can help you safely achieve your goals. Source: