Can many people do a 10-kilometer jog without stopping or walking?

Before I started running, I felt great even if I ran five kilometers. While watching a local half-marathon, an old man asked me if I usually run. I am also proud to say that I usually run five kilometers. After chatting again, I discovered that this old man usually starts at ten kilometers and has run many full marathons. Although the speed is not fast, compared with others, my five kilometers are simply a drop in the bucket.

Later, I also joined the horse racing army. I started from five kilometers and slowly increased the number of kilometers until I could run 10 kilometers, 15 kilometers, 20 kilometers, and half marathon at a time.

Only those who have experienced it can know how difficult it is for those who have run a marathon. In the eyes of some people who don’t run, this seems to be a piece of cake.

When you start running, you will find that you can not only run 10 kilometers in one breath, but also run half a marathon in one breath. This is the problem with the circle. When you are exposed to more runners, you will find that there are really many people who are accustomed to running.

If you also want to start running, it is recommended that you start with short jogging. If you have a relatively large weight base, it is recommended that you first aim to lose weight and then pursue distance.

Before running, you should make the following preparations:

1. Buy a pair of shoes and sportswear suitable for running. I'm not an equipment person, so I usually only wear two pairs of shoes interchangeably. I would not recommend you to buy any fancy clothing. But the right pair of shoes can reduce injuries while you're running.

2. Pile up the amount of running and proceed step by step. In the beginning, don’t pursue how fast you can run. It must be on the premise of not being injured. You can run and stop, it doesn’t matter if you go slower. As long as your physical fitness keeps up, the distance will come naturally.

3. Learn more about warm-up and stretching. It is very important to develop a good habit in the early stages of running.

Summary: The purpose of running is for health. There is no shame in stopping and running, the key is to be able to persevere. Some people give up after a month or two or even a week. That’s a joke.

I’m talking about Runner Zhan Shaoxia. Welcome to pay attention. Let’s discuss the knowledge of running together. You are also welcome to leave a message about your running experience.

I read this question in the morning, and when I was running this afternoon, I recorded a video with the 80-year-old Uncle Hu.

Uncle Hu is a retired senior engineer in East China’s power transmission and transformation. He has been my running friend for more than 30 years. We can say that we have been jogging more than ten kilometers a day for decades.

Today we ran 15 kilometers and chatted while running. It was very relaxing.

So when it comes to jogging for ten kilometers, almost everyone can do it. As long as you persist, you will run better and better. I believe that our Hu Gong can run until he is 100 years old. He is my China. Dream.

The purpose of running with Hu Gong is to exercise. We run leisurely and chat while running.

Therefore, the knee joints are intact and the more we run, the stronger they become.

Let’s all run, I exercise, I am healthy, I am happy. Run forever!

Attached: Today’s video, today’s Gudong running record, and my Engineer Hu’s running pictures.

For young people who exercise regularly, jogging for 10 kilometers should not be a big problem. Running the whole distance requires a lot of endurance and strong willpower

Personal opinion , it is not recommended to jog for 10 kilometers, but to run the whole distance to the end.

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10-kilometer jogging is a very intense aerobic exercise, and it can also be said to be an extreme sport. For young people who often participate in exercise, it should not be a big problem, but for older people For example, if you are around 40 years old or above, it is not recommended to participate in a 10-kilometer jog at one time and complete the entire distance in one breath

Because during the running process, the human body muscles will produce a substance called lactic acid. After lactic acid reaches a certain level, it will easily cause muscle fatigue and cause certain damage to the muscles;

In addition, long-distance jogging of 10 kilometers places very high demands on cardiovascular and lung capacity, especially on the heart. The supply of vascular blood circulation and long-distance jogging require high-intensity exercise for the heart and myocardium. For example, those who do not regularly participate in exercise or are sports enthusiasts of a certain age have very high requirements on the activity of the heart and myocardium. , if you cannot adapt and insist on running forcibly, it is easy to cause myocardial spasm, and may even cause shock

If you have the hobby and interest in long-distance jogging, you can stop and slow down after running for a certain distance. Walk a short distance, then continue jogging, and finish the whole distance with relaxation, so that the human body can get effective coordination and strength-weak alternation training during the running process, and the cardiovascular and pulmonary respiratory functions can also be improved. A good alternating exercise, more beneficial to your own exercise and physical fitness

Therefore, everyone’s running should make corresponding exercise plans and running distances based on their own physical characteristics. We advocate sports , but it is also necessary to arrange scientific exercises reasonably

The best way to exercise is to do a sufficient warm-up exercise before running. During the running process, do fast and slow, strong and weak exercises. After running, Stretching and relaxing all aspects of your limbs is a complete exercise, allowing your body to be both exercised and relaxed

I finished my night run today. I never dared to run up to 8 kilometers in the past. Try it this time, it's okay. I feel like I can run a little more, probably because the pace is lower!

It seems that you are also a homebody who doesn’t run. Running 10 kilometers in one go is too normal for a regular runner. I am 50 years old this year. Please look at the pictures of my run tonight.

A 10-kilometer jog is also a long-distance run. For runners who often run, this distance can be easily managed. But for those who have never run or are new to running, ten kilometers is still difficult to complete.

I have been running personally for almost five years. My road to advancement in running is actually relatively slow and gradual. This kind of running promotion path is actually suitable for many runners. A steady and steady approach to promotion will make it less likely to get injured during running.

My path to advancement in running is as follows:

It took almost two years from the time I started running to being able to run ten kilometers. Because I was relatively heavy when I first started running, I basically ran five or six kilometers each time. After I lost weight, I started to slowly increase the running distance to ten kilometers. Now every run is basically about ten kilometers.

For many friends, the running distance of ten kilometers may be basically reached in half a year or about a year. So my running distance is increasing relatively slowly. Of course, for someone who has just started running and weighs nearly 200 pounds, although the running progress is relatively slow, it is obviously very beneficial and does not hurt the knees. Because there are many friends who are overweight and run a lot at the beginning, and if they run fast, there are really many people who injure their knees while running.

Friends who have just started running, because their bodies have not exercised for a long time. Be sure not to run too fast when you first start running, especially if you are relatively fat. And it’s best not to run too fast. When running, the stress on your knees is about 2 to 3 times that of normal. If you run too fast, the stress on your knees will be heavier, and you will be prone to injury over time.

Under normal circumstances, proper running will not cause much damage to the knees, and it will still exercise the body through exercise, which is also good for the knees. So if you run too much during running and the speed is fast. In this way, the body and muscles will be fatigued. A tired muscle cannot protect the knees. So if it goes on for a long time, it will cause injuries to the knees.

When running, you can rest 2 to 3 times a week

Running 5 to 8 kilometers each time can achieve the effect of exercising or losing weight, preferably no more than an hour . It's about ten kilometers. Of course this is for most people. Everyone will have a running amount that suits them. Basically, if you don’t exceed your suitable running amount, there won’t be any big problems.

If you have knee pain or foot pain while running, you must not force yourself to run hard at this time, even in a marathon. Be sure to stop running and start running again after you have recovered. When an injury occurs during running, whether it is a foot injury or a knee injury, it is time to pay attention to the running volume and speed. The amount should be appropriately reduced and the speed should be slower.

In fact, injuries during running are also the body’s warning to us, because this has exceeded the body’s ultimate endurance. As long as you pay more attention when running in the future, there won't be much of a problem.

So run ten kilometers without stopping. In fact, runners who have been running for a long time can basically achieve this. When running, pay attention to your mileage and speed. The most important thing is not to injure yourself.

If you get used to it, you should be able to run down. You probably can’t run fast. I average over six minutes per kilometer. I just have to run every day. I really want to run fifteen kilometers at once, but I always think about it and forget about it. Sometimes it’s troublesome if you don’t make progress in thinking.

Brother Huang would like to say a few words. I am 42 years old last year, male, 176 centimeters tall and weighing 160 pounds. I exercised and ran every day for six months, and ran five kilometers at night every day. I tested 10 Kilometer results, but I have never run 10 kilometers before, and this is the only time. I only ran five kilometers before. That night was to test my endurance, so I insisted on running 10 kilometers. I felt fine after running, and there was no discomfort. Please refer to the actual results. .

To test 10 kilometers, the following conditions and parameters must be met, otherwise the evaluation cannot be fair. You cannot compare a 20-year-old boy with a middle-aged man in his 40s, let alone a 100-pound man. A person weighing 180 kilograms cannot be compared with a person who is 160 centimeters tall and over 180 centimeters tall, so the following conditions should be considered:

1. Gender

2. Age

3. Height and weight

4. Daily running exercise period

5. Personal physique

This is not difficult. I have been running for a month, which is about the same. They were all five kilometers, and suddenly I ran ten kilometers at a time without stopping. After that, I gradually got used to it. I used a 6-speed split, and I didn’t feel uncomfortable. It was very comfortable. In less than two months, I no longer feel anything after running five kilometers. I only feel comfortable after running ten kilometers. I ran 15 kilometers last week, but the 15 kilometers was a bit uncomfortable. Now I am gradually getting used to it, and I should be fine soon. Half marathon. My heart and lungs are fine, but my legs are mainly worried about not being able to bear it.

There are certainly not many that can do it.

I first started running in 2013. What I mean by running is running every day and running becomes a habit.

Before that, I loved swimming. I could swim two thousand meters continuously in breaststroke. I swam at least once a week, and I also participated in winter swimming. I also play table tennis twice a week. I am considered an amateur master in table tennis. I won a school championship in college and a city middle school student competition in high school. It is reasonable to say that my physical fitness is good, but when I start running, But that's not the case at all.

In the years before 2013, I was very busy at work and ate a lot, and my weight grew to 180 pounds. I walked into the gym on November 1st. I made up my mind and started running. Unexpectedly, after five minutes of running on the treadmill, I couldn't stand it anymore. The speed at that time was 6. I was sweating profusely and panting. The next day, my knees fell apart. A knee hurts. But, the next day, I still ran for five minutes.

At the beginning, I really gritted my teeth and persisted. When my knees hurt, I sprayed some medicine and continued running. In three months, I didn't miss a day and ran every day.

In about a month, I will be able to run five kilometers at a speed of 8. In more than two months, I will be able to run seven or eight kilometers. By the end of December, after three months of practice, I could run 10 kilometers non-stop at a speed of 8 kilometers per hour. Of course, running was very strenuous at that time. Every time I finished running, it was like taking a shower, even my shoes were wet with sweat. By December, I had lost 30 pounds.

Therefore, without a long period of hard work, it is difficult for ordinary people to run ten kilometers without stopping. If you work hard, all the results you want will come.

Later on, running has always been with me in my life. After several years of exercise, it became relatively easy to run ten kilometers at a speed of 10, but I ran a marathon for the first time in 2017. Zheng Kai successfully completed the marathon. Although his results were average, he also fulfilled a dream. I have been preparing for three and a half years to realize this dream. (The picture shows the 2017 Zheng Kai Marathon finishing medal)

Running distance is definitely not a simple superposition. If you think running five kilometers is easy, but doubling it, running ten kilometers will not necessarily be easy. It is not simple. Superimposed, the experience is completely different. I can run 10 kilometers, but 20 kilometers is still a challenge. I can run a half marathon, but the full marathon is still a huge challenge. During the running process, it needs to be gradual and cannot be achieved overnight.

Looking at it now, running is really not just for the sake of running. Running makes you feel very happy. This kind of happiness cannot be brought by other sports. Now running is not a burden to me, it is all enjoyment. It’s all about relaxation. When I’m stressed out or busy at work, I really want to take some time out for a run. After running, I feel completely relaxed. It's like being recharged and resurrected with full blood.

You definitely need to persevere when you first start running, and you have to face some injuries. When you encounter an injury, you can take it easy, take some medicine, and use alternative exercise for a period of time. The injury will be cured. , you might as well continue to start, it will definitely not take long before you feel comfortable running. After running, it will be like your cells have been renewed, and running will become a partner in your life. (The picture shows the 2018 Zhengkai Marathon finishing medal)