To run you need to prepare.
Today running is not only one of the most popular sports among active people, but one of the most affordable ways to do a good deed.
Every year participants in sports races with their own example, inspire others to engage in their health and successfully raise funds to help those who need it – the benefit of this is doubled. No matter whether you want to run for charity or for personal best, and maybe only want to try your hand at running – you can initiate healthy changes in your life by following a few simple rules.
Pick the right sneakers
This is the most important piece of equipment – they should have good shock absorption, to be light and comfortable, well fix the ankle. Before buying, try to consult with someone who is well versed in running shoes and can recommend a suitable option for you.
Control running technique
Special running exercises (a lot of them freely available on YouTube) will help to develop the correct formulation of the foot during running, which will make your workout enjoyable and useful and will help avoid unwanted injuries.
Follow the breath, find your rhythm
You can breathe conveniently through the nose, mouth or by inhalation through the nose and exhale through the mouth. The main thing is to harmonize the breath with the selected running pace, so it was even and measured. Beginners usually start quickly and almost immediately begin to suffocate, or feel the stabbing pain in my side. To avoid this, develop such a speed where you could easily carry on a conversation.
Run 2-3 times a week
Consistency is the most important factor in achieving the desired result. The body, particularly the unprepared, it is important to give time to recover. For beginners usually the recovery process is somewhat longer than the avid runners, therefore, in accordance with General guidelines, they should not run more than three times a week. And if this is a sedentary lifestyle prevailed over the years, then twice a week for the first months will be enough.
Don’t neglect strength training
In addition to strong legs and proper breathing, the runner needs a balanced muscular system, strong tendons and bones. Such exercises help to strengthen muscles, increase your speed and endurance, reduce the likelihood of fatigue-related injuries.
Follow the rule of 10%
Too rapid an increase in training loads are dangerously high injury rate. The increase in traversed distance and time should be gradual – no more than 10% each week.
Follow the drinking regime
Runners, especially long distance, it is very important to ensure the preservation of the water balance of the body. It is important to develop fats that fill the void in the knee joints and are the natural lubricant for the menisci of the knee.
Eat right
Healthy eating will give you energy during your runs and help restore the days of rest that will help to improve results and ensure good health. At higher loads, to overcome fatigue and maintain energy balance will help dietary Supplement NUTRILITE double action Vitamin B plus: 1st dark green layer tablet is vitamins that enter the body immediately, 2nd light layer – free vitamins for eight hours, which ensures the assimilation of each b vitamin for optimal time.
Take care of healthy sleep
Lack of sleep affects exercise. Given that, on average, for a full-fledged vacation, you need 7-8 hours of sleep, to this figure must be added an additional minute for every two kilometres traveled during the week.
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