According to a recent study by the Lawrence Berkeley National Laboratory in the United States, heart disease patients who exercise more than 4.4 miles (about 7.1 kilometers) or walk faster than 6.6 miles (about 10.6 kilometers) can increase the incidence of heart disease. Patients who do not run more than 30 miles a week (about 48.3 kilometers) or walk faster than 46 miles (about 74 kilometers) will have a 65% reduction in morbidity.
The 10% principle is safe, that is, the total amount of training this week should not exceed 10% of last week. For example, last week ran a total of 20 kilometers, this week a total of 22 kilometers, just next week, 24.2 kilometers. If you can start running 2 kilometers at the beginning, add 10% in a week, and after 250 weeks, it will be more than 250 kilometers. The surplus is very large, and the small progress + perseverance = the most reliable.
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