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How to run

How to run. It is not difficult to start a running program



It is not difficult to start a running program - even though until now have never run or just temporarily not in shape. If you go right, you will soon discover the mental and physical benefits of running. Here are some simple ways to get into a routine.
The program runs
Plan to set aside 20-30 minutes, three times a week to run. Separate the days on which train to come to rest. Everything beyond that belongs to more training and running for other purposes-something you can do If you are infected running. Get good running shoes. Do not skimp on price, but do not think that you immediately need a very expensive racing shoes. If you are serious about running, not a bad idea to visit a sports shop, there You can find the right kind of shoes for different types of feet. appropriate shoe for one person may not be good for another person and cause injury. In good sports action can be tested in order to safely choose good shoes - bring along a pair of worn shoes to be able to compare the mold -. average sports activities are not sufficiently equipped to be able to choose the right shoes. Stretch after running. Although the benefits and / or disadvantages of stretching before running dispute, there is little argument about the benefits of stretching at the end of each exercise . Stretch each muscle group, holding each muscle is stretched at least 15-20 seconds. Learn the basics of good running technique. Keep your hands at waist level, hands and shoulders relax and maintain proper posture. NOT swing your arms across the chest. Avoid bouncing and try to lower the lightly on the earth in order to avoid pressure on your knees and other joints. Find your tempo runs. Recent studies have shown that the technique is much finger-fifth of delotvnornija fifth-finger technique, especially for long relationship. This technique also reduces pressure on your joints and knees. Switching to the fifth-finger technique can take, it includes a list of muscles that have atrophied using fifth-finger technique. Start slowly and always stretch after running. breathing. Breathe naturally and focus on your breathing technique. Some argue that the best techniques breathe oxygen through the nose, while the lung is fully spread, and then exhale through your mouth wide open. Your nose is a great air filter, especially if you run outside, and protects you from accidentally swallowing bugs. Exhale through the mouth allows your body to release more carbon dioxide and heat with less effort. Enjoy! Running is a fantastic way to lose weight or to keep in shape while razbistrujete mind or thinking about something when your body makes natural, repetitive movements. Most people engaged in running will agree that it is well as for the body and the spirit. Let your running habit. Follow this pattern three times a week for two months
first week / em: energetic walk of 5 minutes to heat. Then alternate 60 seconds jog and walk for 90 seconds, up to 20 minutes total. Another Sunday / em: energetic walk of 5 minutes to heat. Then alternate 90 seconds jog and walk for 2 minutes, until the total 20 minutes. third Sunday / em: energetic walk of 5 minutes to warm up, then do two repetitions the following:
jog 180 meters - or 90 seconds -
Walk 180 meters - or 90 seconds -
jog 365 meters - or 3 minutes -
Walk 365 meters - or three minutes - Fourth Sunday / em: energetic walk of 5 minutes to warm up, then:
jog 400 meters - or three minutes -
Walk 200 meters - or 90 seconds -
jog 800 meters - or 5 minutes -
Walk 400 meters - or 2-1/2 minutes -
jog 400 meters - or 3 minutes - 200
Walk meters - or 90 seconds -
jog 800 meters - or 5 minutes - Fifth Sunday / em: Exercise 1: Energetic walk 5 minutes to warm up, then:
jog 800 meters - or 5 minutes -
Walk 400 meters - or three minutes -
jog 800 meters - or 5 minutes -
Walk 400 meters - or three minutes -
jog 800 meters - or 5 minutes -
Exercise 2: Energetic walk 5 minutes to warm up, then: jog
1200 meters - or 8 minutes -
Walk 800 meters - or 5 minutes -
jog 1200 meters - or 8 minutes -
Exercise 3: Energetic walk 5 minutes to warm up, then 3200 meters - or 20 minutes - but without the walking. Sixth Sunday / em: Exercise 1: Energetic walk 5 minutes to warm up, then:
jog 800 meters - or 5 minutes -
Walk 400 meters - or three minutes - jog
1200 meters - or 8 minutes -
Walk 400 meters - or three minutes -
jog 800 meters - or 5-minute Exercise 2: Energetic walk 5 minutes to warm up, then: jog
1600 meters - or 10 minutes -
Walk 400 meters - or three minutes -
jog 1600 meters - or 10 minutes -
Exercise 3: Energetic walk 5 minutes to warm up, then jog 3600 meters - or 25 minutes - Seventh Sunday / em: energetic walk of 5 minutes to warm up, then jog 4000 meters - or 25 minutes - Eighth Sunday / em: energetic walk of 5 minutes to warm up, then jog 4400 meters - or 28 minutes - Ninth Sunday / em: energetic walk of 5 minutes to warm up, then jog 4800 meters - or 30 minutes - / ul Once you have mastered these instructions for running, if you want, You can go to the advanced level that is written in this article: How to run faster.
Things you need
good, tight, light shoes appropriate for running Clothes - get clothing that will allow your skin to breathe. Do not wear cotton! Cotton clothing absorbs and retains sweat, thereby soaking the clothes and makes it harder to carry. Wear a mixture of cotton and / or look for clothing that does not retain sweat. Clock with a stopwatch - optional - Sunglasses - optional - cap - optional - A good sports bra, if you are female. Lightweight MP3 player. Partner for running, it will maintain motivation - optional - Treadmill for the winter when the roads / sidewalks become slippery. SavetiAko run in a straight line, specify the target in the distance and imagine yourself running up to him. Make a plan in your head where you start and where to finish jogging / walking. Do not worry about speed at first. In fact, you should run a lot slower than you think they should. Still can not youre racing, just working on form. For now, focus on gradually increasing or shortening the distance by running across. You can measure your running distance by the switch or by the time you spend. Both methods are good so the only choice to you. Running in a group or in pairs increases your motivation for running. Especially in the beginning, a partner in running can actually help you run a habit. See that you are in the approximate form and agree to the concept of training. When running in a group, try to keep up, when you accelerate and others, but only if it suits you. Do not force it too much. If you want a bigger challenge, try to run uphill and downhill. Gradually go to the steeper slopes. You can also run on the sand or water - or together, on the beach -; but does not run on the gravel because it is a great risk of injury. UpozorenjaUvek after the run. Stretching will help your muscles to be stronger / faster. Also, stretching after running, you will not have to worry if your muscles are cold during elongation. Stretching before running is not in itself dangerous, more likely to occur if the injury is not initially a good warm up. Therefore, warm up, stretch, then go to run and finish it with stretching. Do not worry about that run faster than you can. Train weeks and increase the tempo only when you feel ready. Do not skip the warm-up, and be sure to walk a bit after you finish running, to give your body time to cool down gradually. Be smart. Wear some sort of identification and you could bring a mobile phone. Identification can be of great importance, a cell phone will help you in case you need someones help. If you run around a track wear light clothing so that drivers could easily make you notice. Its not a good idea to wear headphones while running.




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