To start running you must be aware to see if your body is in acceptable conditions to do so, taking into account that the intensity should gradually rise especially if you have never exercised or have led a sedentary life, so we give you tips for running. What is running? It is the way to move at high speed using your feet for it, in addition to putting all the weight of your body in these to be able to achieve it in a more agile way and thus reach the place that is usually called goal or arrival. In terms of health, running benefits you by toning your muscles in addition to cleaning the arteries so that blood can circulate freely and carry oxygen throughout the body, also breathing intensifies thanks to the lungs receiving strengthening. In addition to this, when running you have the possibility of staying in shape and achieving a desired figure, since you help burn fat, eliminate toxins, maintain a flat abdomen by stimulating the fat you have accumulated which will give you weight loss.
What You Need
Sneakers.
Comfortable clothes.
Place to run. Blood tests.
Physical check-up.
Timer. 1 hour daily.
Make rest intervals.
Instructions
Before starting to run in a stronger way as well as routine, if you have never exercised, it is to start with routine blood tests to know how your body is also go to a specialist and be able to check that you are fit to perform this exercise.
The main thing you have to take into account to do so is first the motivation with which you have decided to make the determination to run, age, in addition to the physical state and health in which you are, in order to respond to the level of resistance to which you must face. To begin with, the level of beginners is ideal for later increasing strength and power to be able to perform the races, making some races and subsequent rest, in more or less equal intervals in order to achieve the possibility of later doing it without resting.
Running Guidelines
When starting an exercise that involves running, you must take into account the possibility of acquiring the necessary resistance to withstand a session of one or more hours of running, in addition to the strength to do it by planning well the form and the place where to train. To start running if you are a beginner, it is best to establish times of 25 to 40 minutes with a light jog that accommodates the body to perform this same exercise according to the needs of strength and endurance of which we speak in point 1. Keep in mind that the clothes to wear should be very comfortable including tennis or sneakers and denim clothes with which you can sweat while running to eliminate toxins and fat, through sweat and if you want to put balls so you sweat more. Breathing is important so when you start running you must keep in mind the willingness to take air through the nose, carrying oxygen throughout the body, in the process of inspiration and expel it through the mouth to eliminate toxins such as CO2 with expiration. The arms must go in unison with speed and step with which you run, taking into account that the hands are closed and never open, otherwise you must move them so that the body is released and so the muscles do not suffer much. Perform a warm-up before running that goes from the feet to the head, so that the body warms up and thus is prepared to perform the physical activity to which it will be subjected later avoiding any injury. You can take the initiative to share the hobby of running with any neighbor or colleague at work and thus not abandon before time the possibility of training enough, in order to achieve motivation to perform the activity. To improve the way of doing the exercises, achieving resistance faster you must accompany the pre-warm-up by stretching each muscle of your body and thus you will achieve the perfect training to get in shape. Running has to do with following the same pace and enduring the time defined by you to perform the exercise by virtue of what you want to achieve in the body, either to lose weight, keep fit or simply for health. It is possible that during the long sessions of running, you have to rest a little but yes, the movement of the legs must be maintained slightly since the body has achieved a general warm-up with which you will resist all the way. Perseverance in one of the qualities that you must maintain in this exercise, which will improve your immune system strengthening the fact of avoiding cardiovascular diseases as well as respiratory, always maintaining the proper step. The diet to which you submit your body should be full of proteins, minerals, vitamins and of course those foods that give you energy so that you can last the necessary time according to the training you want to choose. Everything plays an important role taking into account that each level is linked to the other in a special way, taking into account that in each of them the level of resistance increases having three types: initial, medium and advanced according to the time of exercise and speed. The strides should be according to the height you have, therefore it is better to make them short when you are short and so you do not get tired wanting to travel long distances with large strides, so also if you are tall and want extreme training, it is best to go step by step. If at any time you feel tired or pain in your joints or abdomen, rest for a moment and catch your breath as long as you continue to maintain the rhythm of your breathing by breathing in or out gradually. Outline the goal of losing weight, keep your body healthy and healthy, in addition to maintaining your figure, remember that running can give you everything you want in a fun way also outdoors without having to be in a gym.
Councils
Try to drink enough fluid to keep up and exercise non-stop for this vital liquid. Take exercise as something fun and enjoyable in consideration of other activities. Start with an initial speed, increase to medium, and then do it at a speed you’re comfortable with. Running is one of the most complete exercises to take care of your health, we recommend you do it every day. You can also try to make races that have a smooth speed where in addition to everything you maintain the pace and level of training. Consistency is what can make you achieve your goals. Remember that health is also achieved by maintaining a balanced diet, sporadic medical check-ups, blood tests and of course exercise.