Different speeds suit different people, and you should avoid comparing with others.
"People are usually comfortable at a heart rate of 140 to 155 per minute, and get tired when it goes higher than 155. I feel unwell when my heart rate gets to 170 per minute."
How to train
Chen doesn't suggest starters to run fast at the very beginning, but to start with walking, maybe for 20 to 30 minutes a day, and then add time step by step. After that, you can gain speed to run, going further and faster gradually.
"Don't mind how long or far you run. Instead, you should pay attention to questions like if your breaths are stable and if the heartbeat is getting too fast. If you don't feel good, stop, or at least, slow down."
Chen said that when you run, the most important thing is posture and how you launch your step.
"When I run, I power myself with my hips and ankles instead of all the muscles on my thighs. When an alarm clock rings, only the head of it is quaking but the whole clock shakes with it, and it's the same with running. You can run further only if you find the right power point."
"In addition, I power myself only when my feet touch the ground, and when I rise into the air, I relax. It's an economic and strength-saving way to run."
Equipment
Chen says that running equipment is very simple, and the ony thing that matters is your shoes.
Many running shoes are advertised with characteristics of "super light, super thin", which Chen doesn't think is necessary for the shoe to be good.
"Amateurs should choose shoes with good elasticity and thick soles, which buffer and can better protect your knees. Lightweight shoes are more suitable for professional runners."
In general, Chen says that the answer to the question what you should take note of when running is two familiar words: "It depends".
"Physical conditions differ, so we can't all be put under the same standard. You should learn more about your own body. In addition, remember to shake your legs and stretch to relax after running exercises, and even do massages if possible, for example, pat your muscles to ease up the forming of lactic acid, keeping your muscles supple."
What do you think? Got it? Start running, or perhaps, start walking first!
