It would be optimal to run at a speed of eight kilometers per hour and no more than three times a week.
You can facilitate the effort with correct breathing and wearing a scarf over your nose.
People who run between an hour and two and a half hours a week, by equally spacing it every three days, will live longer. And the best rhythm of achieving that goal is running at about eight kilometers per hour, according to the study conducted by the hospital “Frederiksberg” in Copenhagen.
Strenuous training day by day are more harmful to your health. Worried runners are likely to die at the same time as the people who live sedentary lives. Runners who run with easier and moderate tempo will fare much better.
Actually, lengthy and intensive training can cause pathological changes in the heart and arteries. And it is no surprise that runners often die from a heart attack.
Running workouts optimally last 25 to 45 minutes, depending on experience and physical predispositions.
Both the gradual intensity and extent of the training both play a major role. Which means that at the beginning even just five minute running will represent a significant burden and stress to your body.
If warming up and cooling down of the body is added to the training, it can be assumed that for optimal training, at least an hour would be required. If you want to continue training, but with less straining, than carefully control your breathing.
The healthiest breathing is doing through your nose and exhaling through your mouth. The air we breathe through the nose travel through respiratory channels and moisturizes and warms up (especially in winter). On the other hand, you will most probably realize that after just a few training sessions you will not be able to meet the needs of the body for oxygen if you are breathing by the principle nose – mouth. Than you wiil begin to breathe through the mouth, which will facilitate the training.
A simple scarf over the nose can help.
It is important to breathe through your nose while running in cold weather. Because by the time the air is heated in the nasal cavities, a smaller shock is made to the chest compared to the shock experienced when breathing through the mouth during cold weather. If nothing else, at least put a scarf over his nose.
Between 10 and 30 km
A quarter of respondents, in another survey, that ran more than 30 kilometers per week (25 minutes a day) and those who ran 10 kilometers (5 to 10 minutes a day) had the same health benefits.