Run - fashionable!

The world has been dominated by a new cult. Running. Everyone run - politicians, movie stars, housewives. Some want to get better body lines, others the chance to relax and have some time for themselfs, others simply want to test  limits. Motivation can be diverse, but after all, the result is the same: well-being, appearance and self-pride. So let's buy quality sneakers, clothing, select route and go to the racetrack!

Where to start?

If you are older than 35 years. or just doubt about your health be sure to consult with your family doctor. If everything is ok, get the right outfit and start running.

How to do it? Tense shoulders, arms slightly bent at the elbows. Body building very slightly slanted forward, head straight.

Where? Best run stadium, where appropriate coating. Nature trails in perfectly fits so well. Can run and paved paths, but only with a very good footwear. Meanwhile, love to run barefoot for only one coat - sand. And just in case if you do not overweight.

How to breathe? If you run jogtrot, inhale through your nose and exhale through the mouth. However, the pace is faster, thus fail to breathe. Then will have to breathe through the mouth and through the nose at the same time. Bear in mind: if the time will appear in the throat painful spasm, most likely before the start you didn't warm up, lungs were ready to load.

What kind of speed and distance? If you are a beginner, you can see some limitations though your body options. The most reliable indicator - being. Run a certain period of time at the selected speed and watch yourself. If you quickly out of breath, rapid heart beat or begins to feel dizzy, immediately slow down the pace or even begin to walk. Also behave, if you begin to hurt or feel the left side of your leg muscles, joints pain. You should follow the most basic principle - to do nothing by force, not suffer any pain or discomfort. Only when you evaluate your options, get to know the body reactions to accustom the body to experience a certain load, you will be able to set more ambitious targets: to run off a certain amount of kilometres or quickly overcome any distance.

The most common mistakes beginners runners.

• Studies show that more than 40% of people started running interrupt workouts for a variety of joint pain. It usually happens because the exercise starting on the spur of the moment: choosing the wrong shoes or JOINTS overloaded.
• If you select a short running time can also be disappointed - only when 30 minutes have passed visit us happiness and feelings of euphoria, and improves mood, various types of pain disappears.
• It is necessary to select the appropriate distance and speed. The main mistake of newcomers - without any exercise  5-7km run off. Do I need to say that, after such a long run of exercise desire disappears. Maybe even permanently.
• Copy the next runner. If your girlfriend ran a few years then do not try to catch up. Be patient and after a while you will ran easily 5 to 10 km
• The objectives are not being met. To lose ten pounds in weight over two months is not possible (just running). If no result, the risk is running as a write-off an ineffective weight loss workout.

Health Benefits

• Strengthens the cardiovascular system
• calms the nervous system, improves mood
• normalizes the secretion of gastric juice
• enhances immunity
• helps to reduce weight

Motivational itself. Do not seek an excuse.

"I do not have time -  work, children at home waiting for me" 

The solution: run early in the morning before the children get up. If you are an early bird, have a plan agenda so that you could jog after work

"I fear injury" 

The solution: Select the appropriate charge. The pace should be such that you could talk  (although better not to do so), and the distance make longer every week, but not more than one tenth. And, of course, high-quality footwear.

"I'm too weak, I can't do this"

 The solution:  it is not necessary during the first training run as fast as you can, you should run for 5min then go away jogtrot 2min. After two weeks of walking and jogging intervals let varnish will be the same, let's say 5min. After two more make walking shorter, until finally you will be able to overcome the set distance running.

And most important of all - head gull of light THOUGHTS! Run to and don't let your  brain have any negative information, don't think about routine business . Been shown that the bright ideas stand out more endocrines, and even so the next day you feel uplifted. In addition, the head of the tension caused by muscle spasms, which is an additional and unhealthy stress on the body. Enjoy nature, fresh air, your will and stamina.