1. Optimal Running Methods

Heart Rate Control

  • Optimal heart rate zone: 60%~80% of maximum heart rate
  • Highest fat-burning efficiency: approximately 75% of maximum heart rate
  • 50%~60% suitable for recovery and warm-up
  • Above 80% for speed and anaerobic endurance training

Pace and Duration

  • Follow the “talk test” - being able to speak intermittently indicates appropriate intensity
  • At least 150 minutes of moderate-intensity aerobic exercise per week
  • Long run increases should follow the principle of not exceeding 10% of the previous week

Training Plan

  • Include: easy runs, endurance runs, long runs, interval runs
  • Follow the “hard-easy alternation” principle
  • Recommended 80/20 training rule: 80% easy intensity, 20% high intensity

2. Post-Run Nutrition

Timely Carbohydrate and Protein Supplementation

  • Consume within 30 minutes post-run (golden recovery window)
  • Carbohydrate + protein combination: banana + yogurt, bread + soy milk
  • Sports recovery drinks or energy bars

Water and Electrolyte Supplementation

  • Drink 200-300ml of water first after running
  • For every 1kg of body weight lost, replenish approximately 1-1.5L of water
  • For runs exceeding 60 minutes, consider electrolyte supplementation

3. Recommendations for Fat Loss Population

Training

  • Transition from brisk walking to jogging, gradually extend running duration
  • 3-5 times per week, 20-45 minutes each time
  • Add HIIT: sprint 1 minute + jog 2 minutes

Diet

  • Protein intake: 1.2-1.5g per kg body weight
  • Adequate complex carbohydrates
  • Losing 0.5~1kg per week is appropriate

4. Recommendations for Muscle Building Population

Control Running Volume

  • 2-3 times aerobic per week, no more than 20-30 minutes each time
  • Exceeding 3 times/week, 30 minutes/time may reduce muscle growth effects

Scheduling

  • Place strength training before running
  • Schedule running on non-strength training days

Nutrition

  • Protein: 1.6~2.2g per kg body weight
  • Consume protein and carbohydrates as soon as possible after running