The sport guides run for beginners

Running is very effective to burn calories, but if done in a way that is not true then it will endanger for you.

Although called the most convenient and cheap sport, but running still requires tricks and special techniques to successfully bring the benefits of the maximum and minimize injury. Sometimes for people who feel excessive fatigue after running a sport is not because he cannot afford, but because of the technique that runs less precise.

Preparation: Apparel and Heating

So what are the factors that need to be observed for running sport to be a useful activity as well as fun?

Prepare the ideal nutrition and physical and supporting equipment before running.

Thirty minutes before running, the consumption of food or soft drinks that can boost blood sugar levels like sports drinks, according to an athlete run.

To reduce the risk of injury, warm up at least five minutes on foot, walk on foot, or up and down stairs.

Wear sports shoes. You can start running in a residential area, around a park, or on a treadmill. As a beginner, running for 5-10 minutes will be the target of the appropriate duration to achieve.

Wear sportswear, especially for women, comfortable sports bra. You do not need to buy it specifically. Short or long sports trousers, as well as t-shirts that are not too big or not too tight can be a comfortable choice.

Good preparation will minimize injury and make your physical better prepared to run.

Running Technique: Combine Running and Walking

Find the unpredictable running posture. Initially reasonable if still feels stiff, but as more accustomed, the body will react to adjust naturally. The character of the body and habits of each person is different, so better find your own style.

If you have not exercised for a long time and want to get active again, walking can be a good start. After 30 minutes of uninterrupted walking time, you can try to change the walk with a slow run and gradually add speed until it feels comfortable.

As a beginner, avoid running too far or too long because the risk of causing injury. Start with the distance and short duration which then continues to increase. Panting after running can be a sign that you ran excessively.

Lean slightly forward with your hands clenched in angles. When running, it is better to tread a toe or toe instead of resting on the heel.

Avoid jumping to reduce pressure on joints and knees.

Soften your upper body because the stiff body actually makes your run slower. Focus on body weight in the center.

Breathe with a good technique. Breathe air through the nose, fill the chamber in the lungs, and then release through the slightly open mouth. Breathing from the mouth risks causing a variety of dust or foreign objects into the breathing. Exhaling from the mouth can also release carbon dioxide from the body.

An Olympic runner suggested that beginner runners take pause to walk 5-10 seconds per minute. According to him, walking on the run can be a good cross-training. As more often run, muscles and joints strengthen, and then the ratio of walking and running can become increasingly rare. If done regularly, within six months, you may already be able to run long distances. Combination running and running can also help prevent fatigue and injury, and make you more relaxed to do running sport.

While in another running technique, it is advisable to run for 15 seconds and walk for 45 seconds repeated for up to 30 minutes. Once you get used to running, over time you will reduce walking time and increase the duration of running.

Other Important Tips

There are other things that are often thought of as unimportant, but can actually determine the consistency of someone running, like being part of a running community. Some of the following may help you start a running sport.

• If necessary, you can record the duration and distance you take each time you run to plan ahead and monitor progress.

• Find friends or groups who are also fond of running so you will continue to be motivated from time to time. If possible, find friends with more or less equal ability to strengthen each other.
• Consume enough mineral water to meet your fuel while running.
• Sports run once a week cannot meet the target. As a beginner who wants to be consistent, running for three days a week is already a sufficient target before increasing the frequency. In addition, if you run every day for a week, give a day to rest your muscles.
• Heavy foods should be consumed at least 1.5 hours before running.
• Listening to music from lightweight electronic devices that can be carried while running can keep you consistent in keeping track and rhythm, in addition to making you more excited.
• After a week, try to increase the duration or mileage. After a regular run for several weeks, the body will begin to discover its own rhythm. You will feel like running.
• As a beginner, avoid running quickly because it causes the body easily tired.
• If you feel boring, you can change the route to run elsewhere, such as to parks further away from home. But make sure the area is easily accessible so you are not lazy to get there.
• Perform stretching, especially leg muscles after running. Perform a position like pushing a wall with one foot in front and one leg behind. Alternatively, bend your knees backwards until your heels are attached to the buttocks. Replace with the other foot. Hold each movement or position for 15-20 seconds. This cooling is also needed to lower the heartbeat frequency.

If done consistently, running exercise can reduce the risk of obesity as well as chronic diseases such as type 2 diabetes, stroke, and heart disease. Women can also run in times such as pregnancy, premenstrual, to menopause, provided they adjust to their condition. But before running a running sport, you should consult a doctor if you have just recovered from injury or suffering from certain diseases that can be at risk of impact on the body's endurance.