For beginners to run easily and for a long time, using a smartwatch is the only way

It's Koba!

I lost 9kg in 7 months through a running habit.

And, my current body is roughly like this.

• BMI 19.9

• Body fat percentage 11.4%

• Physical age 16 years old

Exercises that raise your heart rate really do make you lose weight

This might just be my constitution, but when I do 'exercises that make me out of breath,' I lose my appetite. I usually eat two bowls of rice, but after running, I'm full after just one.

I feel full, but the amount I eat has been cut in half. Since the amount I eat has decreased, combined with the fact that I've started choosing based on quality, I'm losing weight in a healthy way. High protein + low fat + exercise really is the best.

But, it was impossible until I encountered a smartwatch.

I am hopelessly bad at long-distance running

I am a typical sprinter.

When I was a student, not just at sports festivals but in track and field competitions, I would always run as a representative for the 100m, 200m, and relays, ahead of the track team members. That's how good I am at short distances.

But, I was really bad at long distances. I was so bad that I thought I might be faster walking, because'I would get out of breath immediately and couldn't run.'

I can state this definitively,
I can now 'run long distances faster' than I could when I was a student.

Recently, I have been running about 4.4km at a leisurely pace of around 6:30 per km. But I am definitely faster than I was in my student days! It doesn't feel that tough, so I have run 17 times this month alone (as of 7/28).
*Days I don't run are rest days or strength training days.

Because I can run comfortably, I can run without hesitation.
I've really grown...

I tried various ways of running and such, but
the 'smartwatch' was the most effective.

This is just my personal opinion, but for beginners, things like running form might not mean that much. It's because they lack basic physical strength to begin with. I think it's great for people who are used to running to make adjustments or broaden their range.

In my experience, nothing beats a smartwatch.
So, what is good about a smartwatch...

*I use a Xiaomi Smart Band 5.
It's a model from two generations before the latest one, and I got it on sale for about ¥2500.

Even with the latest model, the price difference is only about ¥500.
Right now, I recommend the Smart Band 7!

To give you the answer

The reason why beginners and people who are not good at running cannotrun for a long time lies in poor 'heart rate management'.Experienced runners can sense the line where 'if I get this out of breath, I won't be able to run in a few minutes' and can control their heart rate, which is why they can run for a long time.

But people who aren't used to it can't do this. They can't identify the line where it gets tough, so they raise their heart rate too much, and I think the biggest reason is that they 'get too tired to keep running'.

Thanks to the smartwatch,grasping the line where running at a faster pace would make it tough or impossible to continue, not through experience or intuition, but through 'heart rate',has greatly changed my running.

Smartwatch settings

My current setting is 153bpm. This is my deadline where my legs tend to stop if I go any higher. When my heart rate exceeds this number, it vibrates 'buzz buzz!!!' to let me know, so when it vibrates, I run slowly.

*I think a setting of 130bpm is fine for beginners. If it seems okay, try raising it to 140bpm! If it's tough, lower it. Knowing your own deadline makes it easier to run.

If it doesn't vibrate

• maintain your current pace

• you can still increase your pace

You can make that judgment, so it's easy and fun!!
When a cheeky little boy starts showing his face in your heart saying, 'Huh, I can still go...', that's your chance! You can still run!

How to set it up

For the Xiaomi Mi Band 5, scroll through the smartwatch screen to

1. Workout

2. the exercise type you set

3. the settings screen with the diamond icon on the location acquisition screen

and you will reach it in that order.
You'll figure it out once you touch it.

Heart rate is something that is usually hard to grasp, butit is a factor that greatly affects whether you can run, so 'manage it with numbers and grasp it with vibrations' instead of 'experience and intuition'. This makes it easier for even beginners to perform 'heart rate control' like an intermediate runner!

With this, I was able to
run 5km easily.

Last month, I was able to run 10km easily and slowly, and I think that's only because I was able to manage my heart rate. I want to remember this feeling and eventually run without it. I also recommend it to people like me who want to run easily and quickly within 30 minutes!

'Those who have a dislike for running'
I recommend managing your heart rate with a smartwatch!
!