Running is an aerobic exercise, which can enhance your cardiopulmonary function and cardiovascular endurance. Runners should devise a practice plan according to their health conditions and physical fitness. To achieve the purpose of improving your cardiopulmonary function and endurance, you may have 3 to 5 training sessions of at least 30-60 minutes each throughout the week in order to do at least 150 minutes of moderate-to-vigorous physical activity each week. Beginners could start from the duration of at least 10 minutes per session subject to their physical fitness. People who are overweight, obese, or suffering from chronic illness or joint problems should start with Fitness Walking (or QualiWalk) and pick up running progressively after the body has adapted to the amount of physical practice.
A. Duration and Frequency of Practice
B. Monitoring of Excecise Intensity
Method 2: Rating of Perceived Exertion (RPE)
(Applicable to all people, including children, adolescents and the elderly)
Rating of Perceived Exertion (RPE) may be used to estimate how hard you feel and measure the level of exercise intensity during exercise. RPE between 5 and 7 is recommended for most people, subject to downward adjustment according to individual physical fitness.