Relaxation, fitness and body shape-RUNNING

Running is definitely one of the best physical activities and at the same time one of the healthiest relaxation in general. Running has been shown to affect the entire human body: it has a positive effect on the functioning of the heart muscle and at the same time reduces the risk of cardiovascular disease by as much as 50%.

Running is a sport that leaves you as much freedom as possible; you can run alone or in company, fast or slow, regular or occasional. You don't need a lot of time to run, you can take only ten minutes a day, half an hour a week or just an hour here and there. You do not need any prior learning to run - you will easily master the most suitable running techniques for yourself gradually and on the fly. The only rule of running is to start slowly and gradually. Do not miss the warm-up with a brisk walk, do not overdo it and also get enough rest. Precisely in order not to overload your body, it is very important to plan your training in advance.

Here are some benefits if ou are running:

-Running strengthens your health and emphasizes your beauty

-Proper running technique is very important.....The running step consists of two phases: the support phase - this is the phase that begins when the runner's foot touches the ground and ends the moment the foot leaves the ground - and the annual phase, which begins when the runner's foot is left the ground and ends the moment the foot touches the ground again. These two phases are repeated cyclically during the run. The function of the legs during the run is also directly related to the work of the upper part of the body, the correct posture and the work of the arms during the run. All of this together, however, is key to proper running technique

-You also burn a lot of calories by running

Tips that will motivate you to run :

1. Just get started

You can spend days, weeks, months, even years searching for running information, planning workouts, and finding the best equipment. However, you can simply tie the laces and head out. But forget about pace and distance. Instead, set a time goal. For example, a good start can be two or three times a week for 20 minutes. The next goal can be 20 minutes four times a week. Then you can start thinking about extension and pace.

2. Running method

The decision was made: “I’m starting to run today.” Head out, of course with the best of intentions, but after three minutes you’re all in pain and feel like you’re dying. Don’t give up, but allow yourself to progress slowly. Start with the running-walking method. Divide 20 minutes into a few minutes of running, followed by a few minutes of walking, then running again, walking… Finish walking to cool off.

3. Explore new corners

A very simple way to stay motivated - find and explore new treadmills. Once a week, take a whole new path. Also, try a variety of surfaces, including a treadmill at the fitness center.

4. Don't lose courage

When you’d like to quit, consider the following:

• Why did you decide to try running?

• What do you expect?

Pleasure? More energy? Clear thoughts? A varied and fit body? Whatever is on your list, focus on it. But don’t gossip about how badly you just drained. It happens to everyone. Even professional runners. Bad day.

5. Listen to music while running

Music motivates as well as keeps pace. Just make sure you are safe even if you do not hear sounds from the surroundings.

6. A new challenge

When 20 to 30 minutes of running is no longer a particular challenge, it’s time to set yourself up for a new one. And nothing before! Next step: extend your running time or add more training. (One step or another must follow, never both!)

Tip: Never increase the time or distance by more than 10 percent. If you run 20 minutes this week, you will be in the next 22. In the initial stage, you can start overdoing it very quickly. Or when you feel great and feel like you can already run a half marathon. Or when you run in the company of a friend who is faster. Too many at once can stop your progress, injury can also occur and you will lose motivation. Don’t set yourself too much, don’t compete with anyone. Just enjoy the run.

What equipment do you need for running?

Basic running equipment includes:

-quality running shoes

-comfortable running socks

-running T-shirts

-running pants

-running jacket for running on cold and windy days

Clocks and gauges for runners:

For all those running enthusiasts who want to monitor their running in numbers, there are also various parameter meters and special smart sports running watches on the shelves, which will be of great help to you in training. These are modern personal trainers with which you will be able to very accurately measure steps, heart rate, length and height of steps, and many other key parameters of physical activity for runners. With the help of modern equipment, you will be able to get to know your own techniques on a regular basis, measure the effectiveness of the exercise and easily follow your personal progress.

Numerous studies say that running can change your life. If you don’t find this a good enough motivation to start running, then I hope you read my article and changed your mindset.

SO LETS GO!!!!!