Run - useful occupation for all first of all run strengthens the organism, increases working capacity and in addition improves mood. Systematic run reduces risk of the heart attack, updates and increases blood volume, raises the metabolism. The most important is the nobility how it is useful to run and as isn't present.
It is required to you
- - sneakers with the thick sole (to the leg it has to be comfortable) - shorts and the shirt (dry-fit) or (cotton) - underwear (cotton) - convenient couple the sock - the wristlet - the watch - the player (at will)
Instruction
1. Preparation it is always necessary to Begin with the plan. Find free minute while you have evening tea to make the plan of run. Don't lean on days of the week, make the program for frequency - every day, every other day, time in 2 days, 2 through one. All depends on your real abilities if you only begin to run, then time in 3 days quite enough. Begin 1 km with the distance and gradually increase to desirable result. During the day the schedule can be in the flexible morning, in the afternoon or in the evening - the main thing that you ran.
2. Set the object to Run without the purpose perfectly and romantically, but you so don't last long. For run the constant incentive is necessary, the most difficult is to force itself to run, and further everything goes by itself. Be registered in local runnings or present what harmonious you will be at constant trainings, after all, think up own reward at honest respect for frequency of run (for example: to buy the new form).
3. Food Try to reduce consumption fried and smoked and also snacks and fast food. But the amount of carbohydrates in the diet can be increased slightly as they provide organism food during run. Use more fresh fruit and vegetables, especially grapefruit, avocado, greens, pomegranate, broccoli, apples. Eat in 2-3 hours prior to run, otherwise run will turn into torture. Drink more clear water, but only not during run.
4. Warm-up Take for the rule every time before run to do the elementary extension (school will quite descend) to increase elasticity of sheaves and to disperse blood for the subsequent running loading.
5. The exercise machine or the street For obtaining all advantage of run definite answer - the street. Open air promotes blood circulation improvement, and real street routes do run interesting. But even if weather conditions don't allow to run, then it is better - indoor stadium, the exercise machine - the latest option.
6. Find the workmate Odnomu of to force to run quite difficult, but if there is the companion on run, then the additional incentive it appears not to bring. Besides, together is always more cheerful.
7. Run Straighten the back, incline the case forward and run. Every time land on the heel, constantly you watch that the back was the straight line. Always you look in the distance, first, it facilitates run, secondly, relaxes nervous system. Begin with moderate pace and after the half of the route, gradually increase to the finish of the distance. Fix time in way by means of the watch (it is possible to write down in the magazine). Right after run it is necessary to take the hot shower
8. The flight of fancy Try to think out different routes for your running, change them periodically, but the main thing - know what distance you run. For measurement of the distance use Yandex Maps, or google maps.