9 golden rules of running for beginners. Work out which changes lives!

They say that it is better to run a training session than to run to the pharmacy. And it's true, because running - is the source of eternal youth. With proper and regular classes in this sport you can enhance health and improve well-being. And most importantly - run available and versatile. It is suitable for both young and old. Women and men prefer it in equal measure. Next - a run!

Tip for those who are going to start running

1. Pick the right cushioning shoes
If you are seriously considering running in the morning, then, to preserve the health of the feet, you need not run in sneakers, and a shock-absorbing shoes. It should be a special heel, arch support, 0, 5 cm of free space in the toe. Change your shoes after every 600-800 kilometers. Use knee pads to support cruciate ligament.

2. Learn techniques of running
If you run, do not learn the techniques, then you spent 50-70% more energy. As a result, after a training of strength and desire to run again arises. Do not forget about proper breathing.

3. Start small
Learn to get up early, put on sportswear and just walk briskly at least 15 minutes a day. After two weeks, you develop the habit of running around and you will be much easier.

4. Do not forget to restore the water balance in the body
While running, the man not only actively sweat, his breathing quickens well, which means that the water leaves the body more quickly and in large quantities. To drink as much water as lost during the run - every 15-20 minutes 150-350 milliliters.






5. "Give me five»
"Give me five" - ​​a ritual that brings together runners, which also energizes. Running by the same athlete, 15 meters look him in the eye, smile and just stretch your palm disclosed. Men definitely reciprocate. Girls are not always solved either accept this gesture for trying to meet.

6. Warm-up
Before jogging necessarily begin to warm up from below - the feet, calves, knees, quadriceps, hips, spine.

7. Be careful
Never use a vacuum headphones while running, and always look both ways. You have to be very careful.

8. Learn your heart rate using a heart rate monitor
According to the latest guidelines, if a person is healthy in the first few months of training should follow the pulse 120 beats per minute. If your heart rate when running more then it is better to start with a brisk walk or decrease the tempo. Although there are individual performance.

9. Be loyal to what you were doing
When you start, it will be impossible to stop ...

Popular TV host Oprah Winfrey says, "running - this is the greatest metaphor for life, because you get from it as much as you put into it." With this we can not agree.

Run around the health and share this helpful article with your friends!

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