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How much distance should the first run start? 🤔

Hello, we just started to exercise by running. How many meters or how many kilos should we start running? P.S. We are a fat person with a lot of body weight, so I want to know how much to start running a day. Give me some advice. 🫠🩷# Exercise # Run, rookie # Weight loss

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การเริ่มวิ่งครั้งแรกสำหรับผู้ที่มีน้ำหนักตัวมาก ควรให้ความสำคัญกับการเริ่มต้นอย่างค่อยเป็นค่อยไป เพราะการวิ่งระยะทางไกลเกินไปอาจส่งผลกระทบต่อข้อต่อและกล้ามเนื้อได้ จากประสบการณ์ส่วนตัว การเริ่มวิ่งประมาณ 0.8-1 กิโลเมตร หรือประมาณ 10-15 นาที ถือเป็นระยะทางที่ดีและเหมาะสมที่สุดสำหรับมือใหม่ โดยเฉพาะผู้ที่น้ำหนักเกิน เพราะจะช่วยให้ร่างกายได้ปรับตัวและลดความเสี่ยงบาดเจ็บ นอกจากนี้ การเดินสลับวิ่งก็เป็นอีกหนึ่งวิธีที่ช่วยให้เริ่มวิ่งได้อย่างมีประสิทธิภาพ เช่น วิ่ง 1 นาที เดิน 1-2 นาที สลับกันไป ในเรื่องของความเร็ว ไม่ควรเน้นวิ่งเร็วเกินไปเพื่อหลีกเลี่ยงความเมื่อยล้าและบาดเจ็บ ควรวิ่งในจังหวะที่ยังหายใจได้สบาย ๆ และสามารถพูดคุยระหว่างวิ่งได้ เพื่อความปลอดภัยและความสนุก ควรใส่รองเท้าวิ่งที่เหมาะสมและรองรับแรงกระแทกได้ดี เพื่อช่วยลดแรงกดทับที่ข้อต่อ รวมถึงอย่าลืมวอร์มอัพเบา ๆ ก่อนวิ่งและยืดเหยียดกล้ามเนื้อหลังวิ่ง เพื่อป้องกันอาการบาดเจ็บ สรุปแล้ว การเริ่มวิ่งครั้งแรกควรเริ่มต้นที่ระยะทางประมาณ 0.9 กิโลเมตร ใช้เวลาวิ่งประมาณ 10-15 นาที และค่อย ๆ เพิ่มระยะทางขึ้นเรื่อย ๆ ตามความพร้อมของร่างกาย เพื่อให้การวิ่งเป็นกิจกรรมที่สนุกปลอดภัยและช่วยลดน้ำหนักอย่างได้ผล

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