{"id":186,"date":"2026-08-12T00:30:03","date_gmt":"2026-08-12T00:30:03","guid":{"rendered":"https:\/\/slow7.soritok.com\/?p=186"},"modified":"2026-10-20T14:31:29","modified_gmt":"2026-10-20T14:31:29","slug":"slow-jogging-30min-10-percent-rule-week2","status":"publish","type":"post","link":"https:\/\/soritok.com\/slow7\/slow-jogging-30min-10-percent-rule-week2\/","title":{"rendered":"30\ubd84 \uc2ac\ub85c\uc6b0\uc870\uae45 \ub298\ub9ac\uae30 | 10% \uaddc\uce59 \uc644\uc804\uc815\ubcf5"},"content":{"rendered":"<div style=\"margin:28px 0;padding:16px 18px;border-radius:12px;background:#fff3e8;border:1px solid #f3d3b6\">\n<p style=\"margin:0 0 8px;font-size:.9rem;color:#8a6a4a\">\ud83d\udcda <strong>\uc2ac\ub85c\uc6b0\uc870\uae45 4\uc8fc \uc644\uc131<\/strong> \u00b7 4\ud3b8 \/ \ucd1d 12\ud3b8<\/p>\n<p style=\"margin:0;font-size:.92rem\">\ud83d\udc49 <strong>\ub2e4\uc74c \ud3b8<\/strong> (8\/14 \ubc1c\ud589): \ucc29\uc9c0\uc640 \uc790\uc138 \uad50\uc815<\/p>\n<\/div>\n<p>\uc57c, 1\uc8fc\ucc28 \ubc84\ud168\ub0b8 \uac70 \uc9c4\uc9dc \ub300\ub2e8\ud574. \uc774\uc81c <strong>\uc2ac\ub85c\uc6b0\uc870\uae45 2\uc8fc\ucc28<\/strong>\uc5d0 \ub4e4\uc5b4\uc11c\uba74\uc11c \ucc98\uc74c\uc73c\ub85c \ub118\uc5b4\uc57c \ud560 \ubcbd\uc774 \ub4f1\uc7a5\ud588\uc5b4 \u2014 \ubc14\ub85c <strong>20\ubd84\uc5d0\uc11c 30\ubd84\uc73c\ub85c\uc758 \uc810\ud504<\/strong>. &#8220;\uadf8\ub0e5 \ub354 \ub6f0\uba74 \ub418\ub294 \uac70 \uc544\ub0d0?&#8221; \uc2f6\uaca0\uc9c0\ub9cc, \uc774 10\ubd84 \ucc28\uc774\uac00 \uc0dd\uac01\ubcf4\ub2e4 \ubab8\ud55c\ud14c \ud070 \uc2e0\ud638\ub97c \uc918. \uc798\ubabb \ub118\uc5b4\uac00\uba74 \ubb34\ub98e\uc774 \uba3c\uc800 \uacbd\uace0\uc7a5\uc744 \ub0a0\ub9b4 \uc218 \uc788\uc5b4. \uc624\ub298\uc740 <strong>10% \uaddc\uce59<\/strong>\uc744 \uc368\uc11c \ubab8\uc5d0 \ubb34\ub9ac \uc5c6\uc774 30\ubd84\uae4c\uc9c0 \uac00\ub294 \ubc95, \uc81c\ub300\ub85c \uc9da\uc5b4\uc904\uac8c. \uac00\uc790!<\/p>\n<h2>\uc65c &#8220;10\ubd84\ub9cc \ub354&#8221;\uac00 \ud568\uc815\uc774 \ub420 \uc218 \uc788\uc5b4?<\/h2>\n<figure><img decoding=\"async\" src=\"https:\/\/soritok.com\/slow7\/wp-content\/uploads\/2026\/08\/pexels_5319316.jpg\" alt=\"[2\uc8fc\ucc28 \u2460] 30\ubd84\uc73c\ub85c \ub298\ub9ac\uae30 - \uc2ac\ub85c\uc6b0\uc870\uae45 \uc774\ubbf8\uc9c0\" style=\"max-width:100%;height:auto;border-radius:8px;\"><figcaption style=\"font-size:0.75em;color:#aaa;text-align:center;\">Photo by <a href=\"https:\/\/www.pexels.com\/@cottonbro\" rel=\"nofollow\" target=\"_blank\">cottonbro studio<\/a> on Pexels<\/figcaption><\/figure>\n<p>\ub098\ub3c4 \ubb34\ud131\ub300\uace0 \ube60\ub974\uac8c \ub6f0\ub824\ub2e4 \ubb34\ub98e\uc774 \uc544\ud30c\uc11c \ud55c\ub3d9\uc548 \uc270 \uc801\uc774 \uc788\uc5b4. \uadf8\ub54c \uae68\ub2ec\uc740 \uac8c \uc788\uc5b4 \u2014 \ub7ec\ub2dd \ubd80\uc0c1\uc740 <strong>&#8220;\uac11\uc791\uc2a4\ub7ec\uc6b4 \uc99d\uac00&#8221;<\/strong>\uc5d0\uc11c \uc624\ub294 \uacbd\uc6b0\uac00 \ub9ce\ub2e4\ub294 \uac70. \ud398\uc774\uc2a4\ub4e0 \uac70\ub9ac\ub4e0 \uc2dc\uac04\uc774\ub4e0, \ubab8\uc774 \uc801\uc751\ud558\uae30 \uc804\uc5d0 \ud655 \uc62c\ub824\ubc84\ub9ac\uba74 \uadfc\uc721\uc774\ub098 \uad00\uc808\uc774 \ubc84\uac70\uc6cc\ud574.<\/p>\n<p>20\ubd84\uc5d0\uc11c 30\ubd84\uc73c\ub85c \uac00\uba74 \ud55c \ubc88\uc5d0 <strong>50% \uc99d\uac00<\/strong>\uc57c. \uc774\uac78 \ud55c \ubc88\uc5d0 \uc62c\ub9ac\uba74 \ubb34\ub98e, \ubc1c\ubaa9, \uc815\uac15\uc774 \uc5b4\ub518\uac00\uc5d0\uc11c \uc2e0\ud638\uac00 \uc62c \uac00\ub2a5\uc131\uc774 \ucee4\uc838. \uadf8\ub798\uc11c <strong>10% \uaddc\uce59<\/strong>\uc774 \ub4f1\uc7a5\ud558\ub294 \uac70\uc57c.<\/p>\n<h2>10% \uaddc\uce59, \uc774\uac8c \ubb54\ub370?<\/h2>\n<p>\ub7ec\ub2dd \ucee4\ubba4\ub2c8\ud2f0\uc5d0\uc11c \uc624\ub798 \uc4f0\uc5ec \uc628 \uacbd\ud5d8\uce59\uc774\uc57c. \uc6d0\ub798 \ud615\ud0dc\ub294 <strong>\uc8fc\uac04 \ucd1d \uc6b4\ub3d9\ub7c9(\uc2dc\uac04 \ub610\ub294 \uac70\ub9ac)\uc744 \uc804\uc8fc \ub300\ube44 10% \ub118\uac8c \ub298\ub9ac\uc9c0 \ub9d0\ub77c<\/strong>\ub294 \uac70\uc9c0. \uadfc\ub370 \uc194\uc9c1\ud788 \ub9d0\ud558\uba74, \uc774 \uc22b\uc790 \uc790\uccb4\ub97c \ub4b7\ubc1b\uce68\ud558\ub294 \uadfc\uac70\ub294 \uc0dd\uac01\ubcf4\ub2e4 \ub2e8\ub2e8\ud558\uc9c0 \uc54a\uc544.<\/p>\n<p>\uadf8\ub798\uc11c \uc694\uc998 \ub208\uc5ec\uaca8\ubcfc \ub9cc\ud55c \uac8c 2025\ub144 \uc601\uad6d\uc2a4\ud3ec\uce20\uc758\ud559\uc800\ub110(BJSM)\uc5d0 \uc18c\uac1c\ub41c \uc5f0\uad6c\uc57c. \ub7ec\ub108 5,205\uba85\uc758 GPS \uae30\ub85d \uc57d 58\ub9cc 8\ucc9c \ud68c\ub97c 18\uac1c\uc6d4 \ub3d9\uc548 \ucd94\uc801\ud588\ub354\ub2c8, \uc8fc\uac04 \ucd1d\ub7c9 \ubcc0\ud654\ubcf4\ub2e4 <strong>&#8220;\ud55c \ubc88\uc758 \ub2ec\ub9ac\uae30\uac00 \ucd5c\uadfc 30\uc77c \uc911 \uac00\uc7a5 \uae38\uac8c \ub6f4 \uae30\ub85d\ubcf4\ub2e4 10% \ub118\uac8c \uae38\uc5b4\uc9c8 \ub54c&#8221;<\/strong> \ubd80\uc0c1 \uc704\ud5d8\uc774 \ub354 \ub69c\ub837\ud558\uac8c \uc62c\ub77c\uac14\ub300. \uc544\uc9c1 \ub2e4\ub978 \uc5f0\uad6c\ub85c \ub354 \ud655\uc778\uc774 \ud544\uc694\ud558\ub2e4\uace0 \uc5f0\uad6c\uc9c4\ub3c4 \ub9d0\ud558\uc9c0\ub9cc, \ucd08\ubcf4\uc790\ud55c\ud14c\ub294 \uaf64 \uc2e4\uc6a9\uc801\uc778 \uae30\uc900\uc774\uc57c. \uadf8\ub798\uc11c \uc2ac\ub85c\uc6b07\uc740 \uc774\ub807\uac8c \uc801\uc6a9\ud574.<\/p>\n<ul>\n<li>1\uc8fc\ucc28: \ud558\ub8e8 20\ubd84 \u00d7 3\ud68c \u2014 \ucd5c\uadfc \ucd5c\uc7a5 \uae30\ub85d\uc740 20\ubd84<\/li>\n<li>2\uc8fc\ucc28: 22\ubd84 \u2192 24\ubd84 \u2192 25\ubd84 \u2014 \ub9e4 \ud68c\ucc28\uac00 \uc9c1\uc804 \ucd5c\uc7a5 \uae30\ub85d\uc758 10% \uc548\ucabd<\/li>\n<li>3\uc8fc\ucc28 \ucd08\ubc18: 27\ubd84 \u2192 29\ubd84 \u2014 \uac19\uc740 \uc6d0\uce59\uc73c\ub85c \ud55c \uce78\uc529<\/li>\n<li>\uadf8\ub2e4\uc74c: \ub4dc\ub514\uc5b4 30\ubd84 \ub3c4\ub2ec, \ubab8\uc774 \ud3b8\ud558\uba74 \uadf8\ub300\ub85c \uc720\uc9c0<\/li>\n<\/ul>\n<p>&#8220;\uc5b4, \uadf8\ub7fc 30\ubd84\uc774 2\uc8fc\ucc28\uc5d0 \ubc14\ub85c \uc548 \ub418\uc796\uc544?&#8221; \u2014 \ub9de\uc544, \uadf8\uac8c \ud3ec\uc778\ud2b8\uc57c. <strong>30\ubd84 \ud480 \ub7f0\uc740 3\uc8fc\ucc28 \ucd08\ubc18\ucbe4\uc774 \uc548\uc804\ud55c \ud0c0\uc774\ubc0d<\/strong>\uc774\uc57c. \uadfc\ub370 \ub9ce\uc740 \uc0ac\ub78c\uc774 \uc870\uae09\ud558\uac8c \uc774\ud2c0 \ub9cc\uc5d0 30\ubd84 \ucc0d\uc73c\ub824\ub2e4 \ud1b5\uc99d\uc73c\ub85c \ud55c\ub3d9\uc548 \uc26c\uac8c \ub418\uac70\ub4e0. \uc774\ubc88 \uc8fc\ub294 25\ubd84\uc744 \uc644\uc131\ud558\ub294 \uac78 \ubaa9\ud45c\ub85c \uc7a1\uc544\ubd10.<\/p>\n<h2>2\uc8fc\ucc28 \uc2ac\ub85c\uc6b0\uc870\uae45 \uc2dc\uac04 \uc99d\ub7c9 \ud50c\ub79c<\/h2>\n<table>\n<thead>\n<tr>\n<th>\uc694\uc77c<\/th>\n<th>\ubaa9\ud45c \uc2dc\uac04<\/th>\n<th>\ud3ec\uc778\ud2b8<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>1\ud68c\ucc28 (\uc6d4\/\ud654)<\/td>\n<td>22\ubd84<\/td>\n<td>1\uc8fc\ucc28\ubcf4\ub2e4 \ub531 2\ubd84\ub9cc \ub298\ub824. \ud398\uc774\uc2a4 \uc720\uc9c0<\/td>\n<\/tr>\n<tr>\n<td>2\ud68c\ucc28 (\uc218\/\ubaa9)<\/td>\n<td>23~24\ubd84<\/td>\n<td>\uc9c0\ub09c \ud68c\ucc28 \ud3b8\ud588\uc73c\uba74 1~2\ubd84 \ucd94\uac00, \ud798\ub4e4\uc5c8\uc73c\uba74 \uc720\uc9c0<\/td>\n<\/tr>\n<tr>\n<td>3\ud68c\ucc28 (\uae08\/\ud1a0)<\/td>\n<td>25\ubd84<\/td>\n<td>\uc774\ubc88 \uc8fc \ucd5c\uc885 \ubaa9\ud45c. \uc5ec\uae30\uc11c \ubb34\ub9ac \uae08\uc9c0<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>30\ubd84\uc774 \ub9c9\ub9c9\ud560 \ub54c \uc4f0\ub294 \uc9c4\uc9dc \uafc0\ud301<\/h2>\n<p>\ub098\ub3c4 \uc606 \uc0ac\ub78c\uacfc \ub300\ud654\ub418\ub294 \uc18d\ub3c4\ub85c \ub2a6\ucdc4\ub354\ub2c8 30\ubd84\uc774 \ud6e8\uc52c \uc218\uc6d4\ud574\uc84c\uc5b4. \ud398\uc774\uc2a4\ub294 <strong>km\ub2f9 7\ubd84\ubcf4\ub2e4 \ube68\ub77c\uc9c0\uc9c0 \uc54a\uac8c<\/strong> \uc7a1\uc544. \ud398\uc774\uc2a4 \uc62c\ub9ac\uace0 \uc2f6\uc740 \ucda9\ub3d9\uc774 \uc624\uba74 \uadf8\uac8c \ubc14\ub85c \uc18d\ub3c4\ub97c \ub0ae\ucd94\ub77c\ub294 \uc2e0\ud638\uc57c. \uc694\uc998\ub3c4 \ub098\ub294 \ub354 \ucc9c\ucc9c\ud788, \ub354 \uc624\ub798 \ub6f0\ub824\uace0 \ub178\ub825\ud558\uace0 \uc788\uc5b4. \uc774\uac8c \uc2ac\ub85c\uc6b0\uc870\uae45\uc758 \ud575\uc2ec\uc774\ub2c8\uae4c.<\/p>\n<ul>\n<li><strong>\uad6c\uac04 \ubd84\ud560\ubc95<\/strong>: 25\ubd84\uc744 10\ubd84 + 10\ubd84 + 5\ubd84\uc73c\ub85c \uba38\ub9bf\uc18d\uc5d0\uc11c \ub04a\uc5b4\uc11c \ub6f0\uc5b4\ubd10. &#8220;\uc774\uc81c \ub450 \ubc88\uc9f8 \uad6c\uac04 \uc2dc\uc791&#8221;\ucc98\ub7fc<\/li>\n<li><strong>\uc2dc\uacc4 \uc548 \ubcf4\uae30<\/strong>: \ud0c0\uc774\uba38 \uc54c\ub78c\ub9cc \uc124\uc815\ud558\uace0, \uc190\ubaa9 \uc2dc\uacc4\ub294 \ub36e\uc5b4\ub46c. \uc2dc\uac04 \uc790\uafb8 \ubcf4\uba74 \ub354 \ud798\ub4e4\uac8c \ub290\uaef4\uc838<\/li>\n<li><strong>\ubcf4\ud3ed\uc740 \ub354 \uc791\uac8c<\/strong>: \ud53c\ub85c\uac10\uc774 \uc624\uba74 <strong>\ubcf4\ud3ed\uc744 \ub354 \uc881\ud600<\/strong>\ubd10. \ubc1c\uc774 \ub354 \uac00\ubccd\uac8c \uad74\ub7ec\uac00\ub294 \ub290\ub08c\uc774 \ub4e4 \uac70\uc57c<\/li>\n<li><strong>\ud398\uc774\uc2a4 \uccb4\ud06c \ud3ec\uc778\ud2b8<\/strong>: 5\ubd84\ub9c8\ub2e4 10\ucd08\uac04 &#8220;\ub098 \uc9c0\uae08 \uc228\ucc28?&#8221; \uc140\ud504 \uc810\uac80. \ub300\ud654 \uac00\ub2a5\ud558\uba74 \ud569\uaca9\uc774\uc57c<\/li>\n<\/ul>\n<h2>\uc774\uac83\ub9cc \uc9c0\ud0a4\uba74 2\uc8fc\ucc28 \ubb34\ub98e \uac71\uc815 \ub35c\uc5b4<\/h2>\n<p>\ub098\ub3c4 \uc798\ubabb\ub41c \uc790\uc138\uc640 \ube60\ub974\uac8c \ub6f0\ub824\ub294 \uc0dd\uac01 \ub54c\ubb38\uc5d0 \ubb34\ub98e\uc774\ub791 \ubc1c\ubaa9\uc774 \ud55c\ub3d9\uc548 \ub108\ubb34 \uc544\ud320\uc5b4. <strong>2\uc8fc\ucc28\uc5d0 \uc99d\ub7c9 \ud3ed\uc774 \ucee4\uc9c0\uba74 \uc774\ub7f0 \uc704\ud5d8\ub3c4 \uac19\uc774 \uc62c\ub77c\uac00.<\/strong> \uba87 \uac00\uc9c0\ub9cc \uccb4\ud06c\ud558\uba74 \ucda9\ubd84\ud788 \uc904\uc77c \uc218 \uc788\uc5b4.<\/p>\n<ul>\n<li>\ub6f0\uae30 \uc804 \ubc1c\ubaa9\u00b7\uace0\uad00\uc808 \ub3d9\uc801 \uc2a4\ud2b8\ub808\uce6d 5\ubd84 \u2014 \uc774\uac74 \ud611\uc0c1 \ubd88\uac00\uc57c<\/li>\n<li>\ucc29\uc9c0\ub294 \ub4a4\uafc8\uce58 \ucff5 \ub300\uc2e0 <strong>\uc55e\uafc8\uce58(\uc911\ubc1c\ubd80) \ucabd\uc73c\ub85c \uac00\ubccd\uac8c<\/strong> \uc720\uc9c0<\/li>\n<li>\ub6f4 \ub2e4\uc74c \ub0a0 \uc815\uac15\uc774\ub098 \ubb34\ub98e \ud1b5\uc99d\uc774 \uc788\uc73c\uba74 \uadf8\ub0a0\uc740 \uc26c\uc5b4. \uc26c\uc5b4\ub3c4 \uc544\ud504\uac70\ub098 \ubd93\ub294\ub2e4\uba74 \ubcd1\uc6d0\uc5d0\uc11c \ud655\uc778\ubc1b\ub294 \uac8c \uba3c\uc800\uc57c<\/li>\n<li>\ud53c\ub85c\uac10\uc774 \uc2ec\ud558\uba74 \ud68c\ucc28 \uc0ac\uc774 \uac04\uaca9\uc744 \ud558\ub8e8 \ub354 \ub298\ub824\ub3c4 \ub3fc. 3\ud68c \ub9de\ucd94\ub294 \uac8c \ubaa9\uc801\uc774 \uc544\ub2c8\uc57c<\/li>\n<li>\ub6f0\uace0 \ub098\uc11c \ubb3c \ucda9\ubd84\ud788 \ub9c8\uc2dc\uae30<\/li>\n<\/ul>\n<h2>2\uc8fc\ucc28 \uc2e4\ucc9c \uccb4\ud06c\ub9ac\uc2a4\ud2b8 \u2014 \uc774\uac70 \ud558\ub098\uba74 \ucda9\ubd84\ud574<\/h2>\n<p>\ubcf5\uc7a1\ud558\uac8c \uc0dd\uac01\ud558\uc9c0 \ub9c8. \uc774\ubc88 \uc8fc\ub294 \ub531 \uc138 \uac00\uc9c0\ub9cc \uae30\uc5b5\ud558\uc790.<\/p>\n<p>\uccab\uc9f8, <strong>\uc8fc 3\ud68c \uc911 \ud55c \ubc88\ub3c4 25\ubd84\uc744 \ub118\uae30\uc9c0 \uc54a\ub294\ub2e4<\/strong> \u2014 \uc695\uc2ec \ub0b4\uc9c0 \ub9c8, \ubab8\uc774 \uba3c\uc800\uc57c. \ub458\uc9f8, <strong>\ub9e4 \ud68c\ucc28 \ucf00\uc774\ub358\uc2a4 \ud655\uc778<\/strong> \u2014 \uc9e7\uc740 \ubcf4\ud3ed\uc73c\ub85c \ubd84\ub2f9 170~180\uac78\uc74c \uc815\ub3c4\ub97c \ubaa9\ud45c\ub85c \ud574\ubd10. \uac78\uc74c \uc218\ub97c \ud3c9\uc18c\ubcf4\ub2e4 5~10% \ub298\ub9ac\uba74 \ubb34\ub98e\u00b7\uace0\uad00\uc808\uc774 \ubc1b\ub294 \ubd80\ub2f4\uc774 \uc904\uc5c8\ub2e4\ub294 \uc5f0\uad6c\ub3c4 \uc788\uc5b4. \ub098\ub294 BPM 180\uc9dc\ub9ac \uc74c\uc545\uc744 \ud2c0\uc5c8\ub354\ub2c8 \ucf00\uc774\ub358\uc2a4\uac00 \uc790\ub3d9\uc73c\ub85c \ub9de\ucdb0\uc9c0\ub354\ub77c. \uc14b\uc9f8, <strong>\ub6f0\uace0 \ub098\uc11c \ubab8 \uc0c1\ud0dc 3\ucd08 \uc810\uac80<\/strong> \u2014 &#8220;\uc5b4\ub514 \uc544\ud30c? \uad1c\ucc2e\uc544?&#8221; \uc774 \ub450 \uac00\uc9c0\ub9cc \uccb4\ud06c\ud574\ubd10.<\/p>\n<p>25\ubd84 3\ud68c \uc644\uc8fc\ud558\uba74 \uadf8\ub2e4\uc74c \uc8fc\uc5d0 \uc9c4\uc9dc 30\ubd84\uc774 \uae30\ub2e4\ub824. \uadf8\ub54c \ub290\ub07c\ub294 \uc131\ucde8\uac10\uc740 \ucc28\uc6d0\uc774 \ub2ec\ub77c. \uc9c0\uae08 \uc774 \uc791\uc740 \uc7bd\ub4e4\uc774 \uc313\uc5ec\uc11c \ub098\uc911\uc5d0 \ud070 \ucc28\uc774\ub97c \ub9cc\ub4e0\ub2e4\ub294 \uac70 \uc78a\uc9c0 \ub9c8. <strong>\uc624\ub298\ub3c4 7\ubd84\ubcf4\ub2e4 \ub290\ub9b0 \ud398\uc774\uc2a4\ub85c \ub2ec\ub824\ubcf4\uc790. \ub10c \ud560 \uc218 \uc788\uc5b4!<\/strong><\/p>\n<h2>\ucc38\uace0 \uc790\ub8cc<\/h2>\n<ul>\n<li><a href=\"https:\/\/blogs.bmj.com\/bjsm\/?p=11751\" rel=\"nofollow noopener\" target=\"_blank\">How much running is too much? A new take on injury risk for runners<\/a> \u2014 BJSM(British Journal of Sports Medicine) \ube14\ub85c\uadf8<\/li>\n<li><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3022995\/\" rel=\"nofollow noopener\" target=\"_blank\">Effects of Step Rate Manipulation on Joint Mechanics during Running (Heiderscheit \uc678, 2011)<\/a> \u2014 Medicine &amp; Science in Sports &amp; Exercise \/ PMC<\/li>\n<li><a href=\"https:\/\/kormedi.com\/2843414\/\" rel=\"nofollow noopener\" target=\"_blank\">\ubb34\ub98e \ud1b5\uc99d\uc740 \ub611\uac19\uc740\ub370 \ucc98\ubc29\uc740 \uc815\ubc18\ub300\u2026\uc758\uc0ac\ub294 &#8216;\uc774\uac83&#8217;\ubd80\ud130 \ubd24\ub2e4<\/a> \u2014 \ucf54\uba54\ub514\ub2f7\ucef4<\/li>\n<\/ul>\n<h2>\ud568\uaed8 \uc77d\uc73c\uba74 \uc88b\uc740 \uae00<\/h2>\n<ul>\n<li><a href=\"https:\/\/soritok.com\/slow7\/?p=182\">1\uc8fc\ucc28 \ub9c8\ubb34\ub9ac \uc810\uac80 | 3\ud68c \uc644\uc8fc &#038; \ud1b5\uc99d \uccb4\ud06c<\/a><\/li>\n<li><a href=\"https:\/\/soritok.com\/slow7\/?p=178\">\uccab \ub2ec\ub9ac\uae30 20\ubd84 \uc644\uc8fc\ud558\ub294 \ubc95 | 1\uc8fc\ucc28 \u2461<\/a><\/li>\n<li><a href=\"https:\/\/soritok.com\/slow7\/?p=173\">\uc2ac\ub85c\uc6b0\uc870\uae45\uc774 \ubb54\uc9c0\ubd80\ud130 | 1\uc8fc\ucc28 \uc2dc\uc791 \uac00\uc774\ub4dc<\/a><\/li>\n<li><a href=\"https:\/\/soritok.com\/slow7\/?p=166\">\ub7ec\ub2dd\uba38\uc2e0 vs \uc57c\uc678 \uc2ac\ub85c\uc6b0\uc870\uae45, \ubb50\uac00 \ub354 \uc88b\uc544?<\/a><\/li>\n<\/ul>\n<hr>\n<p style=\"font-size:0.8em; color:#999; line-height:1.6;\"><small>\u203b \uc774 \uae00\uc740 \uc2ac\ub85c\uc6b0\uc870\uae45\uc5d0 \ub300\ud55c \uc77c\ubc18\uc801\uc778 \uc815\ubcf4 \uc81c\uacf5\uc744 \ubaa9\uc801\uc73c\ub85c \ud558\uba70, \uc758\ud559\uc801 \uc9c4\ub2e8\uc774\ub098 \uce58\ub8cc\ub97c \ub300\uc2e0\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. \uc9c0\ubcd1\uc774 \uc788\uac70\ub098 \ubd80\uc0c1 \uc774\ub825\uc774 \uc788\ub2e4\uba74 \uc6b4\ub3d9 \uc2dc\uc791 \uc804 \uc804\ubb38\uac00(\uc758\uc0ac\u00b7\ud2b8\ub808\uc774\ub108)\uc640 \uc0c1\ub2f4\ud558\uc2dc\uae30 \ubc14\ub78d\ub2c8\ub2e4. \uc790\uae30 \ubab8 \uc0c1\ud0dc\uc5d0 \ub9de\ucdb0 \ubb34\ub9ac \uc5c6\uc774 \uc2dc\uc791\ud558\ub294 \uac83\uc774 \uac00\uc7a5 \uc911\uc694\ud569\ub2c8\ub2e4.<\/small><\/p>\n<p><!-- slow7-quality:v1 --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>20\ubd84\uc5d0\uc11c 30\ubd84\uc73c\ub85c \uc548\uc804\ud558\uac8c \ub298\ub9ac\ub294 \ubc95! 10% \uaddc\uce59 \uc801\uc6a9\ubc95\uacfc 2\uc8fc\ucc28 \uc2ac\ub85c\uc6b0\uc870\uae45 \uc2e4\ucc9c \uac00\uc774\ub4dc\ub97c \uc2ac\ub85c\uc6b07\uc774 \uc54c\ub824\uc904\uac8c.<\/p>\n","protected":false},"author":1,"featured_media":185,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[33],"tags":[5,4,3,68,18],"class_list":["post-186","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-33","tag-5","tag-4","tag-3","tag-68","tag-18"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>30\ubd84 \uc2ac\ub85c\uc6b0\uc870\uae45 \ub298\ub9ac\uae30 | 10% \uaddc\uce59 \uc644\uc804\uc815\ubcf5 - \uc2ac\ub85c\uc6b07<\/title>\n<meta name=\"description\" content=\"20\ubd84\uc5d0\uc11c 30\ubd84\uc73c\ub85c \uc548\uc804\ud558\uac8c \ub298\ub9ac\ub294 \ubc95! 10% \uaddc\uce59 \uc801\uc6a9\ubc95\uacfc 2\uc8fc\ucc28 \uc2ac\ub85c\uc6b0\uc870\uae45 \uc2e4\ucc9c \uac00\uc774\ub4dc\ub97c \uc2ac\ub85c\uc6b07\uc774 \uc54c\ub824\uc904\uac8c.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/soritok.com\/slow7\/slow-jogging-30min-10-percent-rule-week2\/\" \/>\n<meta property=\"og:locale\" content=\"ko_KR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"30\ubd84 \uc2ac\ub85c\uc6b0\uc870\uae45 \ub298\ub9ac\uae30 | 10% \uaddc\uce59 \uc644\uc804\uc815\ubcf5 - \uc2ac\ub85c\uc6b07\" \/>\n<meta property=\"og:description\" content=\"20\ubd84\uc5d0\uc11c 30\ubd84\uc73c\ub85c \uc548\uc804\ud558\uac8c \ub298\ub9ac\ub294 \ubc95! 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