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Humans are built to run, but we don’t complete this exercise as often as we should. If you’re looking to build your fitness and lead a healthier lifestyle, you could consider running. To get all the running benefits, how many kilometres should you run a day?
A good distance to run a day is between 1 and 3.5 kilometres. This distance maintains good health and builds your muscles throughout your whole body. It improves your heart health and your balance. If you enjoy running, you can aim for closer to 3 kilometres a day to continue increasing your fitness.
Let’s look more at how many kilometres you should run a day to achieve your health and fitness goals!
What is a good distance to run a day?
A good starting distance to run a day is between 1.6 and 4.8 kilometres. This is a good goal for beginner runners especially, to ease into running. It is enough distance to get your body to adjust and respond to running, while starting to build up your stamina. You don’t want to run too far and start feeling fatigued because this will negatively impact your body.
If you are an experienced runner or athlete, you can aim for a distance between 4 and 6 kilometres a day. But you shouldn’t push yourself and overexert your muscles. A good daily run should be able to be completed while still having a conversation.
The other way to measure a good run distance is to use time. It is recommended that you do at least 30 minutes of exercise a day. So, you can try running for 30 minutes and see how far you go. Again, don’t push yourself.
If you can’t run 1 kilometre without stopping, you can try interval running. This combines running jogging and walking to slowly increase your fitness levels. You will have to walk for a longer distance to equal the effect of running 1 kilometre, but it is good for your health!
How many kilometres should I run a day to stay healthy?
Running 1.6 kilometres a day is a good distance to stay healthy, but the trick is to be consistent. Newer runners can run for 5 to 10 minutes at a time to complete just over 1 kilometre. This amount of time running is considered best for reducing heart attacks, strokes and cardiovascular disease. It is such a short amount of time to take out of your day, why wouldn’t you run 1 kilometre to stay healthy?
For experienced runners, a consistent 40 minutes running sessions of 8 to 11 kilometres is a good distance to keep up fitness levels. But be careful that you don’t overwork yourself. You should be running enough to get your blood pumping, but not enough that you are becoming fatigued. If you are finding that the distance is having this effect on you, it’s too far. You won’t be able to consistently do it every day. Gradually you will be able to increase the running distance because your fitness levels will build up. But 5 to 10 minutes of moderate running a day, equally just over 1 kilometre, is a great way to stay healthy!
How many kilometres should I run a day to stay fit?
Running closer to 2 kilometres a day will help you stay fit. Running just over 1 kilometre is good for your health, but to build and maintain fitness, you need to do a little extra. This will change with your fitness levels too. As a newer runner, aiming for a 1 to 1.5 kilometre run a day will help you stay fit.
Gradually you can increase the distance you are running but aim to keep it under 4 kilometres a day. If you can run 2 kilometres a day, that would be perfect. This way you aren’t tiring yourself out, but still running far enough to endure a fitness challenge.
How many Kilometres should I run to lose belly fat?
Running over 1 kilometre a day will help you lose belly fat. A 30-to-60-minute moderate running session four to five times a week is recommended when trying to lose belly fat. If you are wanting to run everyday to lose belly fat, aim for a 30-minute running session. This could mean that you are running closer to 3.5 kilometres a day to lose belly fat.
Running helps your body burn around 100 calories in 1.6 kilometres, which is good to help lose belly fat. You could burn over 2,000 calories if you run 3.5 kilometres a day. But running alone won’t help you lose belly fat. You will need to cut down on your calorie consumption. Focus on a healthy lifestyle change in your eating and sleeping habits, as well as exercise.
If what you seek is to get abs from running, how can you achieve that?
How far should I run a day to get abs?
Running about 2.2 kilometres a day can help you tone your abdominal muscles. The key is to run the distance in a shorter time to engage your core muscles more. You can aim to run this distance in 20 minutes each day. But a better time is to focus on running for 10 to 15 minutes a day, with a shorter distance to tone your abs.
By running a shorter distance at a higher intensity, you will keep your muscles engaged and maintain good form. The tensing of your muscles in these bursts is enough to strain them, tone and build them.
Just like any other fitness goal, consistency is key when running to get abs. You should be running every day and making sure to keep your core engaged. You should also maintain a healthy diet and good sleep routine. All of these factors combine to deliver your fitness goals.
So, you’ve considered the benefits of running for health and fitness. But did you know that you can lose weight playing Just Dance? You can also lose weight while playing video games! For more health and lifestyle advice, check out our Vidar Australia blog!