With a speed of about 4-6 km/h, running super slow is not much faster than walking faster. However, the difference is that while running, there will be moments when both legs simultaneously leave the ground. When walking fast, always have at least one leg in contact with the ground.
This difference makes super slow running consume more energy than walking in the same period of time, although the intensity of exercise is still relatively light.
When exercising, heart rate can be maintained at about 50-60% of maximum heart rate. The simple estimate formula is: (220 - age) × 0.5-0.6.
At this intensity, the exerciser can still talk relatively normally without being out of breath. This is also a sign to help control the intensity of exercise, instead of focusing too much on speed.
Regarding the impact on joints, running at a slow pace and short steps can help reduce the load compared to fast running. However, people with joint diseases or underlying health problems should choose appropriate exercise intensity and consult a specialist when necessary.
No need to pay too much attention to speed. A level of about 8-10 minutes/km can be used as a reference mark for beginners.
When running, you should take short steps, slightly bend your knees and place all your feet on the ground gently. You can maintain a relatively fast pace, about over 170 steps/minute if suitable for your physical condition, and try to land lightly to limit noise.
Beginners can practice in short intervals, for example, running slowly for 3-5 minutes and then walking quickly for 5 minutes, repeating about 4 sets.
In the second week, it can be increased to 10 minutes of slow running and 3 minutes of fast walking, performing 2-3 sets. After about a month, if the body adapts well, you can try running continuously for 20-30 minutes.
You should maintain about 3-4 sessions per week, instead of exercising at high intensity every day. Practitioners also need to take time off to allow their bodies to recover.
Besides running or walking, you can add 2-3 strength training sessions per week. It is not necessary to go to the gym; many simple exercises can be done right at home.
Some basic movements include squats, planks. 2-3 sets can be performed for each exercise, depending on physical strength.
Combining aerobic exercise with strength training helps maintain and develop muscle mass. When muscle mass is maintained well, the body can support weight control and health metabolism more effectively.
The most important thing is to choose the appropriate intensity, increase the exercise time gradually and maintain it regularly. If chest pain, abnormal shortness of breath, dizziness or prolonged joint pain appear, you should stop exercising and seek medical advice.
