Yes, if you are training for a marathon, for example. Otherwise, it will be a lot both in time and effort. Plus you get bored quickly.
To maintain health, in my opinion, it is quite enough to run for 40-45 minutes every other day (this will be from 5 to 8 km. on average)
I will say this, in short what I did, with an increase of 185 I weighed 94 kg and decided to lower it, the first day I ran 500 meters and was no longer able to continue, and every day I added 50 meters quietly and dropped weight, now weight 79 kg, pretend 15 kg dropped, and run almost every day 10 km to 16-17 km, and in the evening football training, that's what I want to tell you who is overweight, run quietly even on the first day of 100 meters, and add meters every day, at the expense of pain, I personally had a lot of pain, from the beginning of a hellish pain below the knees, then it went away in 1-2 months, then the knees began to ache, and then the back passed and for the back I used the heating seat it went very quickly, then the pains over the knees began, as you say lyashki and it went away and started the right side near the genitals and it was extreme it went but not easily, for a very long time, but now I think there are no more such pains, I run in the morning and on evenings training football feel great but, of course, I do paazu for 2-3 days depending on the time, just do not despair, believe your bodies get used to it and the pains will pass, but the strength will remain with you. Best regards Ismail
I am not a sports doctor, I have not studied the physiology of running, but I can write about my experience. I have been running for 7 years, I started with 60 minutes (6-8 km), probably six months after the beginning of my jogging and my daily 10 km began (this year I have an average distance of 12.9 km per day, now I run not every day, but all year round since there is also swimming, and sometimes a bicycle). My health has not deteriorated, and for example, my heart rate at rest has decreased from 70 to 50-55 bpm, ligaments have become stronger, problems with joints did not arise.
Regarding the question itself. If an "ordinary" person does not have extra 30-50 kilos, there are no problems with the heart, ligaments / joints / spine, then there will be no harm. How already wrote earlier, it is important to go jogging in running shoes (if you have flat feet, like mine, then you need to buy shoes with arch support or make individual insoles and insert them into running shoes). It is advisable to have two pairs of sneakers and alternate them, so that during the "downtime" they restore their cushioning properties and last longer (I do this). Zhelate flax run on the ground (ground), as on asphalt, concrete, tiles more shock load on the joints. You can run on the sand, but in this case the ankle is loaded more (I run, if possible, along the sand, up stairs, uphill, as this develops muscle strength). It is not safe to run on ice (ice), wet foliage, grass , any slippery surface, as you can fall and get injured (I sometimes fall while jogging - I stumbled, for example, but I don’t consider it harmful to my health). If possible, you should breathe fresh air while jogging (it is not useful to run along slopes during rush hour). Well, running is not compatible with smoking, I think. It is important to dress for the weather (with running "experience" you will want to dress lighter, as a rule, seasoned runners try not to overheat during training - but this depends on the intensity of running and the weather). It is important not to forget to drink water after jogging (I do not take water with me to training for up to 2.5 hours, although it is recommended to drink when running for more than an hour).
Better, of course, to consult a doctor. 10 km is not such a long distance, considering that some people managed to run a marathon every day for a year. As far as I know, problems can arise only with the joints. Much depends on what surface to run on. It is best to run somewhere in the forest than on asphalt or even more so on concrete or stone. Training for about an hour is considered optimal for the average person. Also, a lot depends on how fast you run. If you run 10 km per hour with a heart rate of about 120 beats per minute, then there is hardly anything harmful in this. If you try to run this distance as quickly as possible, then, for example, you may develop hypertrophy of the heart muscle. But it seems to me that it would be better to alternate power loads and running. If you just run, your body will choose to no longer serve unused muscles, which will decrease your metabolism and, along with the feeling of lightness from running, can also make you feel weak. Even marathon runners do strength training.
10 km is really a lot. Especially for every day. You will get tired.
As for health, a lot depends on the correct running technique. With the wrong technique, a lot can be damaged - ligaments, knees, back, and heart. And it will turn out not benefit, but vice versa.
So it is best to start with short distances, improve technique and, if desired, gradually increase the distance of running to the maximum possible without negative consequences for the body according to the sensations in the following days.
Be sure to buy good running shoes 👟 and don't run on asphalt. Otherwise, your knees will hurt so much that you won't be able to walk much. I run 8km
In any case, 10 km. this will be a lot for a trained athlete, especially for an ordinary person. It is worth considering the fact what you goal are going to pursue: support shape or weight loss . I'll give myself as an example (no matter how it sounds). By myself, I am an ectomorph, it is extremely difficult for me to gain weight. But it so happened that she still plucked up, and far from muscular. Began running . Weighing 80 kg. (height 183) in order to lose what was superfluous, I ran every three days, overcoming a distance of 2-3 km. This turned out to be more than enough for me. After getting rid of the excess, I run 1 km every 3 days. It all depends on body type . Now, if you are an endomorph, then for weight loss the distance is 3 km. can be increased by one and a half times. P.s be sure to drink water after your run.
An ordinary person is a very broad concept, however. Depends on your lifestyle, weight, body type (which is very important, one thing when you match 38 kg, another thing when a sumo wrestler 120. Itself himself, a sumo wrestler still needs to work and work before starting to run for 5 minutes a day, and a match needs to pump up the abs and ass to become a runner. Let's say you weigh 70-75. If you are used to jogging, then half an hour per day - this is normal. Whether you run 10 km in half an hour - this already depends on the running technique, and I hope that you are not going to run through swamps in tarpaulin boots.
But running over distances like this without much understanding why you need to run exactly 10 km - this is not a very healthy approach, but we run for health improvement. coach and common sense.
But an individual approach Everybody needs one. Flat feet, scoliosis are, unfortunately, popular nowadays among ordinary citizens. With such problems, 10 km a day is unrealistic, because the next day your legs, back, shoulders, muscles will ache - what is the use of running, you would get up to work the next day. It is better to work well with the trainer first . Somewhere here I have already explained for the correct running technique, so that the back does not hurt and about the sneakers, look. For people with flat feet, a shoe with arch support is needed, with a reinforced cushioning zone along the inner surface of the forefoot. Different pronation - different shock absorption.
You can also buy a bike - it's a pleasure to ride, active cycling is a good substitute for jogging, 10 km per day on a bike is a great alternative to running 10 km.
It is better to run without mileage, about 40 minutes a day - this is the optimum for the average inhabitant of a metropolis of normal weight, with a normally developed back and abs and lack of flat feet. A fresh morning and a slightly twilight evening is the most optimal time for not particularly intense errands ...
The average person would recommend alternating running and walking. 10 minutes quiet run, 10 active stride, 10 active jogging, 10 calm stride.