Running Calculator: Allows runners to calculate their time, distance covered, or pace by entering the other two values. Distance and pace can be converted between various measurements.
If you want to manually calculate a speed, the formula is: speed = distance / time To get a speed in kilometers per hour, divide the distance in km by the time in hours. To calculate a speed in meters / second, the distance in meters is divided by the time in seconds. If you want to convert a speed in m / s to km / h, just multiply the speed in m / s by 3.6 because 1 hour = 3600 seconds and 1 kilometer = 1000 meters.
Running is a demanding sport that demands the heart rate, muscles and tendons. Also, when you start running, you must not try to go too fast, at the risk of injuring yourself. The golden rule to remember is progressiveness and regularity. Better to go for a 20-minute jog three times a week than once for 1 hour! By running regularly, you will accustom your heart and your body to the exertion required by running. So start with jogging two to three times a week, always respecting at least one day of rest between each outing. With an initial duration of about twenty minutes, these running sessions will see their duration gradually increase to quickly reach 45 minutes, and thus open the door to the first 10 km races!
Addicted to running, you no longer want to be satisfied with your Sunday jogs, but want to improve? It will then be necessary to structure your running sessions more and increase the frequency of your training. To progress in running, you will put in place in your diary three workouts per week. These three sessions are essential for any runner wishing to progress: an interval session to work on speed, a session at varied speed to work on different intensities during the same session, and a long endurance run whose duration will vary according to your goal. (10 kilometers, half marathon, marathon).
To dislodge your kilos, no need to put the turbo. Studies have shown that the proportion of fat in calorie consumption is greater the more the intensity of activity is moderate. In running, this means aiming for a pace that allows you to run for a long time: in fundamental endurance. This speed corresponds to a certain Maximum Heart Rate.
Exercising on an empty stomach increases the proportion of fat consumed: your sugar reserves are then at their lowest, which forces your body to draw its energy more quickly from your fats . As a result, running 30 minutes on an empty stomach in fundamental endurance burns 60% of fat (instead of 30%), or the equivalent of two hours of running!
The more you build muscle mass, the more you increase your basal metabolism: your ability to burn calories even without doing anything. But running every day is not necessarily recommended and does not use all muscles equally . The ideal is therefore to mix the activities. This will burn 10% more than a lean sedentary.
As soon as you feel comfortable with fundamental endurance and have lost your first pounds, you can integrate so-called "interval" sessions: running alternating equally high speed and recovery phase. Over a 30-minute session, you will burn around 300Kcal, half of which is fat. And during the next 24 hours, the work of internal recovery is also so intensive that the caloric expenditure at rest increases sharply by 20%. But it is imperative for this to be well sheathed (good abs alleviate the impact of the stride and preserve the back) and not have heart problems.
|KM Per Hour||Mins Per KM||5k||10k||Half Marathon||Marathon|