With the popularity of health awareness, running has become a habit in the daily life of many people. However, almost everyone among the many runners will consider 5km as their first threshold. Whether you're a novice or a god, the first thing you pay attention to is the 5km running result. But don't underestimate the 5km run, 98% of people don't meet the target!
So, how do you achieve a healthy running performance?
Let's take a look.
1. Why is it important to run 5 km?
The 5-kilometer running distance is moderate, which can achieve the effect of exercising the body without being too strenuous and suitable for the physical condition of most middle-aged and elderly people. At the same time, by testing the performance of 5 kilometers, you can intuitively understand your physical condition and athletic ability.
2. How can I improve my 5K running performance?
The first is to develop a reasonable training plan: according to your physical condition and sports goals, make a reasonable training plan. You can gradually increase the distance and speed of your run, while also paying attention to proper rest and recovery.
The second is to strengthen core muscle training: core muscles are the key to running, and core muscles can be strengthened through sit-ups, planks and other training.
The third is to pay attention to diet and rest: Reasonable diet and rest can improve the body's immunity and recovery ability, so as to better cope with running training.
3. How can I tell if my 5km run is up to par?
Depending on age and gender, the 5km running performance standard is also different,
Male attainment score: between 18-33 minutes;
The female standard is between 21 and 36 minutes, and both men and women are divided into eight age groups.
Details are as follows
The latest rating standards for 2024 released by the Chinese Athletics Association will be evaluated.
Friends!By checking the results in the table, have you reached the standard of 5km running?What level have you reached?Welcome to share in the comment area!#爱运动, love running##五一调休放5天##每天跑步5公里, is it appropriate to run for 35 minutes##@创作者小助手@北青网
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