For a 50-year-old, how long and how long is the appropriate distance for jogging?

People who have been exercising since their youth and middle age have maintained their youthful vitality after the age of 50, but unfortunately they will always be a minority. Among these people, where are those who love to run? Some runners whose main purpose is health will gather in the community of various running apps. If you look at various online running groups, the most active part of the running data update is basically them.　　 Another group of people are the best among the mass runners, with higher pursuits. They began to appear in various marathons or long-distance running events. Statistics show that among the men's runners in the Beijing Marathon 2015, 2016 and 2017 for three consecutive years, the fastest average finish is the public runners in the 55-59 age group. For these people, 50 years old is just a number. There are methods and plans to follow for how many runs per week and how far each run. The best for them is the best.　　 'What suits you is the bestA 50-year-old person starts jogging. How long and how far is suitable? The first thing: go to the hospital for a physical examination. 　　 The reason why running hurts many people is not how dangerous running is, but people who have never run and start running without any preparation. For people who are in their 50s and never exercise before, there will be some physical pain (some known, some unknown), and various functions of the body have also declined significantly. At this time, it has not been enough to discuss how many times a week, how long and how far each run, you should go to the hospital for a comprehensive physical examination and listen to the doctor's advice. Running rashly is very risky. For example, people with moderate or severe coronary artery disease, and people who have had a recent heart attack history, should be prohibited from long-distance running. In addition, people who need to take medicine to control knee joint pain also need to prohibit or control running exercises.　　 Data: Unscientific running can cause knee joint discomfort from a minor degree to sudden death. In recent years, with the popularity of marathon events in China, news about the 'sudden death' of public runners has been heard from time to time, which has exacerbated the public's prejudice against 'running is dangerous'. In fact, as early as the end of the 1960s, when the United States was in a running boom, there were incidents of deaths caused by running exercises, which aroused great concern and worries among the American public. In response, the Physical Fitness and Exercise Committee of the American Medical Association worked with American sports medicine experts to formulate pre-exercise medical examination standards to reduce the risk of ordinary people blindly running and exercising. The second thing: know that you are no longer a young man in your 20s. Strictly follow the 'step by step' rule. If the results of the physical examination are healthy, there are no major diseases, and the doctor has not forbidden you to exercise, then you can Started to run and exercise. Running at the age of 50 is not too late, but it is necessary to strictly follow the 'step by step' rule. The core idea is: I would rather be conservative than rashly. Therefore, it doesn't matter how fast or how far you can run. Just start exercising with a running volume and frequency that your current physical ability can withstand. There are two specific suggestions: 　　 (1) Keep exercising at least three times a week. The initial exercise duration can be from 10, 20 or 30 minutes each time. Start. At the beginning, it may not be possible to run for 10, 20 or 30 minutes continuously. At this time, you can use brisk walking, a combination of walking and running, and trotting in place to reduce the exercise intensity.　　 (2) If conditions permit, you can ask an experienced running coach to guide you. This can avoid many detours and also help reduce sports risks.　　 Information: In the National Fitness Guidelines issued by the State Sports General Administration, the recommended exercise frequency for people with high blood pressure, diabetes, hyperlipidemia, osteoporosis, overweight or obesity has reached more than three times a week. The third thing: At least six months of exercise adaptation period. Experience requires at least 4 to 6 months (or longer, depending on the person). 50-year-old talents who have never exercised before may reach the ideal Running exercise intensity and state, such as the intensity of 30 to 60 minutes per jog, or 3 kilometers, 5 kilometers to 10 kilometers per jog. The exercise adaptation period is also a concrete manifestation of the implementation of the 'gradual and orderly' rule. During this adaptation period, it is not only limited to running itself, but may also include: 　　 (1) learn to warm up before running and relax after running; 　　 (2) learn and practice various running knowledge, such as correct running posture, breathing rhythm, Heart rate control, etc.; 　　(3) Diet adjustment; 　　(4) Try to develop an exercise plan, including participating in some sports activities within your capacity outside of running, such as table tennis, yoga, cycling, etc.　　The adaptation period is not only the process of the body adapting to the intensity and rhythm of running, but also the process of learning and accumulating running knowledge and experience. If you can survive the four to six months of adaptation period, you will have a new understanding of running in half a year, and your external image and internal health will be greatly changed.　　 As a 50-year-old new runner, do the above three things, how long you should run, how far you should run, without anyone telling you, you will know the clear answer yourself.