Benefits Ways

20 benefit of running sport for the body

20 of the benefits of running sport for the body will be identified today through our platform where sports play an important role in human life, as sport can change his life for the better, is the sport of running, is one of the most important types of sport, as sport has many benefits, It works to improve human health, as well as running sports, to lose excess weight. This is in addition to obtaining the ideal weight, which everyone wants to reach, and works to stimulate blood circulation, and running sports, is an easy sports, which can be exercised at any time, without going to the gyms, or the need for sports equipment.

In this article, we monitor 20 benefits of running sport for the body, and the importance of this sport for human health.

The first benefit: helps to lose weight

If you want to lose extra pounds and lose weight, you have to run. Running is an excellent form of exercise that helps burn calories. However, you should start running slowly and at a low speed in order to avoid injury.

Second benefit: Works to strengthen and strengthen the bones

Regular running helps to strengthen bones and muscles, thereby reducing the risk of bone-related diseases such as arthritis and osteoporosis. Running also improves the density of the bones of your legs and hips.

The third benefit: Promotes the health of the immune system

If you continue to run, you will not suffer from common health problems such as allergies, colds, coughs, flu, and others. Running regularly helps to strengthen your immune system, to be able to resist all kinds of diseases.

The fourth benefit: Resists stress and tension

Running is a form of relaxation, promoting health and helping to reduce stress levels.

The fifth benefit: Improves heart health

Running improves heart health by promoting blood circulation, maintaining blood pressure, and reducing the risk of heart-related diseases.

The sixth benefit: Boosts energy levels

Do you wake up and feel you have no energy at all? If so, be sure to run. It boosts energy levels and helps you perform your routine tasks with vitality.

The seventh benefit: Improves digestion

Running helps to improve digestion and opens the appetite. After running you will feel very hungry, as you will burn a lot of calories. So, you should eat a healthy snack after running.

Eighth benefit: burn fat

Running helps burn more fat cells and helps you get a slimmer body. It also promotes metabolism and helps eliminate unwanted fat.

Ninth benefit: Improves brain health

Running helps promote blood circulation throughout the body. As a result, the brain gets more oxygen and nutrients, which helps you concentrate at work.

The tenth benefit: helps you sleep better

If you have sleep problems, try running during the day. Running helps you sleep well.Your body will be tired, and you will be able to enjoy deep, uneasy sleep at night.

The eleventh benefit: Reduces the risk of diabetes

Studies have shown that regular running helps reduce the risk of type 2 diabetes.

Twelfth Benefit: Helps treat depression

Furthermore, running helps to reduce depression and anxiety levels and makes you feel good about yourself.

Thirteenth benefit: delay the appearance of signs of aging

Running helps you look younger, not only by promoting healthy bones but also by giving you healthy, fresh skin. It also reduces the health risks associated with aging and gives you a strong body structure.

Fourteenth Benefit: Reduces the level of triglycerides

Running helps maintain triglyceride levels in the body and reduces the risk of various health problems associated with this type of fat.

Fifteenth Benefit: Promotes joint health

Running helps to increase the strength of the ligaments and tendons in the body by increasing the strength of the joints and reduce the chances of exposure to injuries to the ankle and knees.

Sixteenth Benefit: Promotes consistency

Regular running helps to enhance hand-eye coordination and helps maintain body balance.

Seventeenth Benefit: gives you a healthy body

If you want to stay fit, run your free time. Regularly running is the simplest way to stay fit.

Eighteenth Benefit: an effective and inexpensive exercise

Running is also a form of exercise that helps you improve your mood, make you physically fit, and improve your health.

The nineteenth benefit: makes you feel better and healthy

Running regularly helps you feel that your health is good. It helps the body to heal and recover and makes it in good health. It also helps to improve the biological, psychological, physical and emotional health.

Benefit XX: Increases our endurance

Taking care to run, helps to improve muscle strength and endurance, it also helps to increase our endurance in general.

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5 Mistakes You Make When Choosing a New Sneaker

Sports shoes are the equipment without which exercise can not, and must be carefully selected. What are the top five mistakes athletes make when choosing a new sneaker, and why are they so serious?

What is the only thing you can’t practice without? Your iPod? Mineral water bottle? Sports bra particularly comfortable? Error! The only and most important thing in almost every type of sport – running, parasailing, tennis, basketball – is the right pair of sports shoes. A good sneaker can be the basis for training success or destruction, but it is easy to mistake it.

Mistake # 1: Choose a sneaker making it easier!

“The biggest mistake people make is when they start jogging, aerobic exercise or any other kind of exercise, it’s simply going to the closet and taking out old sneakers,” said Dr. Tracy Rogers, a sports psychologist and spokesperson for the American Physical Activity Council…

Searching popular websites to buy shoes online gave over 4,500 different pairs under the “Sneakers” category, including over 1,000 running shoes, 199 cross trainers, 133 pairs of basketball shoes, 110 pairs designed for tennis practitioners and over 1,500 At first glance, it seems like these shoes can be worn in the office and at training, but that won’t be the right choice!

Mistake # 2: Choosing the right sneakers – for inappropriate training!

First, you should choose the right shoe type for the type of training you intend to do. And yes, this is important. Running shoes are very different from basketball or tennis shoes, in several ways. Improper shoes can cause danger to the palm of the foot and can lead to fractures due to stress, tendonitis and pain, even in distant areas such as the knees or hips.

Each type of shoe has its own characteristics. In running shoes, for example, there are shock absorbers in the heel and the front of the shoe, which are suitable for different surfaces. In walking shoes, the sole is more flat. Runners squeeze more on the front of the palm of the foot, so when running, they should choose a shoe with extra padding on the front of the palm of the foot, while walking shoes should have solid rubber to support the heel. In walking shoes, it is important to have shock absorbers in the heel and palm of the foot and create a continuous movement of the palm of the foot.

In shoes that are not suitable for walking, continuous blows of the heel, palm of the foot and toes on hard surfaces can lead to injuries. In jogging shoes, the sole should be soft and flexible, preferably with airbags, because it must loosen and absorb shocks.

Mistake # 3: Focus too much on the look of a sneaker!

Your sports shoes should be training shoes, not shoes you wear everywhere. The pair of shoes you walk around from one place to another wears out much faster than if you use it for jogging or physical activity only. Buy a pair of shoes that are customized to roam around the city, store good sneakers in the closet once you get home after jogging or basketball.

Mistake # 4: Love to wear the same sneakers for a long time!

Another big mistake many people do when they buy sneakers is not to replace them at close enough intervals. Many people think that their athletic shoes should only be changed when their appearance gets worse, but the shoes start to erode even though their appearance still looks good. The reason we bought sneakers from the star disappears, and we start to feel a weird pain in the knees, hips, and back.

Most experts recommend jogging to replace shoes every 300-500 km. If you don’t run a lot, or you don’t usually run, you should replace sneakers at least once a year. If you do physical activity on an occasional basis, you can extend the use of sneakers by one year, but if you train every day, six months is the maximum use of sneakers.

The shoe size should also be re-checked every year since the foot size will not remain the same. Our feet tend to grow older as we age. Shoe sizes also vary from company to company, so you should not be limited to one size.

Mistake # 5: Choose your own sneakers without help!

Unless you have been practicing the same type of sport for a long time and you know exactly what shoe is right for you, it’s a bad idea to get into a sporting goods store, workout a number of pairs of sneakers, and come up with what you think is best. Instead, just go to a store that specializes in sneakers to get an expert opinion on the right shoe.

The crew in such a shop will check the fit of the foot with the history of your sports activities and information about the good sneakers you have used previously. You can also bring in the seller’s previous sneakers, to draw conclusions about the corrosion pattern, allowing him to fit your shoe that corrects weaknesses with a different shoe type or a suitable insole. The store’s specialized crew takes three measurements – not just one – with the athlete’s foot palm scale.

They not only examine the length of the foot, but also the length and width of the arch. These three numbers together are necessary to determine what size your shoes are. In each shoe the size will be slightly different – size 44 is not the same in every type of shoe – so they start with the estimated size and continue from there. Be aware that it may be a good sneaker shop that also has tough replacement policies, and it is better to ask about it in advance. Other stores may allow you to return shoes only if you have worn indoors, not outside.


Running Laws and all Mistakes and Injuries that May Occur

Running has become a global trend in recent years. But not everyone who joins this fashion performs properly and sometimes causes serious injuries for themselves. Do you want to start running? A guide to running laws for novice runners in the following article ..

In recent years running has become a widespread tradition. There is a feeling that everyone around us is running. Every grandmother takes part in a marathon and every uncle is an iron man. On this subject and on the proper running laws, says the fitness expert in the Department of Style Medicine on the website.

In my field as a coach, I see a lot of people running in the park, at the seashore and everywhere possible. Though I do running, I love running and I think running is a great way to lose weight, so I often wondered if it was suitable for everyone. Over the years I have reached some judgment and I will try to share with you here.

Risks that may cause injury:

– overweight :

For people who are overweight, running can be devastating. Pregnancy that works on joints during running is known to be much more than during standing. Being less overweight also contributes to an increased risk of injury.
– Folding inside the palm of the foot:
For many, the chain of motion that begins with the foot and ankle may be unbalanced. Folding the palms inward may lead to great pressure on the inner part of the knee, shortening of the proximal muscles of the hip, to carry overload on the buttocks muscles (and the gluteus medius in particular). friends”.

– Wrong position:

Running may aggravate postural defects such as over-bending forward or to one side of the spine. In many cases, hostility depends more on the skeleton and less on the established muscles, resulting in the wrong running. Runners who bend forward or overstrain shoulders during running (“manifestation of suffering”).

– Overload:

Many runners are impatient, very competitive and hasty. In many cases, their thinking is fast and progresses far beyond the body’s ability. The goals they set are sometimes exaggerated and disproportionate to their abilities.

– Ignore the warning signs:

The marathon is an extreme case. Many runners are extreme people who tend to ignore the early signs of injury because they don’t want to get caught up in the task they set for themselves. Recently I saw an article written by a runner who is also a trainer for running sport. He said he decided to take part in the marathon and did not retreat even when he began to urinate blood for days or was diagnosed with a hernia. I’ll address that later. Disturbing was the readers’ reaction: those who praised him and were very excited by the extent of his sacrifice.

– Abundance is not always the best:

Many prefer to run as long as possible, as quickly as possible, without planning and understanding that they also need to be given time to recover. This, of course, does not guarantee a better result in competition but increases the chance of injury on the way.

– Complimentary Training:

In many cases, due to lack of time, runners give up many types of training: strength training, flexibility, yoga, and others. This stems from the goal or desire to burn maximum calories in less time and also fits the psychological situation of the runner, but it does not serve the hostility better.

– Muscular imbalance:

Sometimes, after or during an injury, we tend to neglect the rehabilitation process and do not fully recover, resulting in foot pulling, lameness or incomplete palm rest on the floor. Running in such a situation the body may return to running in an unbalanced way.

– pheasant :

The rule says that in the first year he prefers to run for fun or at the maximum exercise to participate in a race of 5 or 10 kilometers. In the second year you can think of slightly longer races, but primarily improve the technique and the result of the 10-kilometer. In the third year, you can start thinking about the 15 km (not many) or half marathons. In the fourth year, and only after you have had at least one injury and some crises, I would recommend, if you are already insistent, start training for the marathon.

So how do we start according to the laws of running?

1. It is recommended to consult with a coach and set realistic goals.
2 – It is recommended to correct the running technique and see if there are special diseases.
3 – It is important to fit shoes and foot support braces (foot lab) if necessary.
4. Acute muscle tension or relaxation, muscle shortness and any problem or pain that may arise during the course should also be treated.
And don’t forget to enjoy!



This is How you Develop your Ability to Run Fast

An athlete who is running fast has an advantage over his rivals. Running speed can be increased in different ways, such as using ankle weights and so on. The results come gradually, but you must persevere.

There are different views on the enemy fast. Increasing your running speed can help runners reach the finish line faster, or for boys and adults who play sports by overcoming their rivals. Rapid enemy also burns more calories and increases muscle building. There are many techniques that help to increase the speed of running, and some techniques are designed to share with other runners and other techniques dedicated to the only runner. For each runner, there is a technique or techniques that are effective and appropriate for him.

Some common methods used by runners to increase speed include:

Breathing techniques:

It is important to learn how to fully breathe, from the diaphragm. Exhalation is necessary to increase the speed of the enemy, and the more exhalation is true, the more the inhaler inhales more air and can increase the speed of running. Be sure to exhale through your mouth and breathe through your nose. Maintaining this type of breathing can help you run.
Take enough time for recovery:
The recovery period is a necessary component for successful exercises. Adequate recovery period helps to increase the speed of hostility because the muscles are in the best condition.

Specific exercises:

Specific exercises should be done to familiarize your muscles with the explosive power condition, which helps you increase your running speed.

Body accustom:

So that the body does not get tired quickly during jogging, it is important to get used to the effort. It takes high-level workouts for the body to get used to running, and it’s important to be keen on fast running techniques.

Weightlifting Training

The known secret is that many runners, who train for the long race, use ankle weights. These weights can be used for four to six weeks before the race. This is an effective way to increase your running speed before important competitions. Sometimes when removing the weight of the ankle feels the runner feels lighter, and this is something extra that can increase the speed of running.

Low-intensity exercises:

Low-intensity exercises, such as swimming have the ability to increase your running speed and reduce the burden on your joints.

The use of these techniques to increase the speed of running is an effective way to see the results, however, the results are not immediate, and be careful to do as much as possible, on the other hand, do not forget to rest when needed. The results will come gradually and you will feel that you are running faster easily.

Jogging Tips:

1. Buy running shoes: With running shoes, it will be more comfortable to run, reduce the burden on the joints and they will help you absorb shocks. If you do not know what kind of shoes you buy, consult with the shopkeeper.

2. Appropriate clothing: When you go out for jogging, it is important to wear comfortable clothes that do not hinder your movement.

3. Pre-run heating: After running, do stretching exercises so that your muscles don’t spasm.

4. Running partners: Look for people who want to run, they can be friends, family, partner, and the like. Jogging is more fun when jogging together.

5. It is important not to compare yourselves with other contestants, each one progressing at its own pace.

6. Music: Listening to music while jogging can increase motivation and thus improves fitness.

7. It is important to drink plenty of water, even when we are not always thirsty, otherwise, you will become dehydrated.

8. It is important to run with a hat and cream sunscreen, especially in the summer.




How to Tighten Muscles after Running

Performing muscle stretching after running helps to gradually cool the body and improve flexibility. Here’s the best way to tighten your muscles after exercise:

These stretching exercises offered by physiotherapist Sami Margot are best practiced after training when the muscles are warm and more flexible.

You should breathe deeply and regularly during muscle tension. Muscles should also be tightened to malaise or mild discomfort.

But you shouldn’t feel any pain when doing these exercises. If you feel this, stop the exercise and consult a medical professional.

Tighten the hip flexor for 15 seconds

The left leg moves one step forward while keeping both feet forward. The back of the leg remains straight while avoiding the adhesion of the buttocks and the curvature of the back. Then, the front leg bends slowly and pushes the right buttock forward until you feel a tension that crosses the front of the right hip joint. This exercise is repeated for the other leg.

Thigh tightening for 15 seconds

Pull the crest of the left foot back and then gently pull the heel towards the left buttock to tighten the anterior muscle of the thigh, with the knees still contiguous. Avoid bending forward or to one side. Then repeat the movement using the other leg.

Note: The head can be attached to the wall or seat for balance.

Tendon knee: maintain position for 15 seconds

Stand by making the right leg directly in front of the left and hands on your hips. Keep the right leg straight and the toes point up and then bend the left leg. Then bend towards the right foot and keep the back straight. Repeat it on the other foot.

Tightening of the iliac tibialis muscle (ITB): maintain position for 15 seconds

Tighten the right tibial iliac muscle: the junction of the right leg behind the left. Keep both feet on the floor and bend to the left side to push the right hip out. Do not bend forward or breach out. You should also feel tension along the right thigh and hip. Repeat it on the other leg.

Tightening of the calf: maintain the position for 15 seconds

Take a step forward with your right leg. Then bend the front leg and keep the rear leg straight. Both feet should be facing forward. Then push the body using the left heel while keeping the left leg straight. You should feel the tension in the back of the left leg behind the knee. This is repeated for the other leg.

Tighten the lower back: maintain position for 15 seconds

Lie on the back so that both feet are flat. Then pull the right knee to the chest until the feeling of tension in the lower section of the back. Maintain that position for 15 seconds and repeat that exercise for the left foot. Then pull both knees to the chest and maintain them for more than 15 seconds.

Tightening mechanism: maintain the position for 15 seconds

Lie on the back with your knees bent and both feet lying on the floor. The intersection of the right leg above the left thigh. Then pull the back of the left thigh with both hands and pull the left leg toward the chest. Repeat for the other leg.

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Fast Running Definition: Your Brain Dictates The Pace, Not The Body!

Studies on the definition of fast running have discovered that during the enemy, the brain dictates the pace. For example, if it’s hot, the brain expects the body to heat up and slow down, as it approaches the end of the race, the brain screams, “Here we have arrived,” and causes the speed to increase.

What is the definition of fast running?

True, in order for us to run well the feet must be trained, but in reality, the brain dictates the pace in the case of fast running!

If you were like most runners, you discovered the importance of the pace of the enemy after the experience and severe suffering. You start the enemy very quickly and as it should during the first round, but you soon find it difficult to finish the second half of the enemy and learn from this lesson.

In the next attempt, you stay strong so that you can complete the race without reaching vomiting. Over time, you find yourself facing a new dilemma: on the one hand, you keep the pace of the enemy well, but on the other, you feel comfortable.
The definition of fast running and improving the pace of the enemy is running for a certain distance in the shortest time without breaking down your powers, so a very sophisticated art.

The reason for this is that even when we look at the clock, the idea that guides us, whether we should increase the pace, slow it down, or maintain the same pace is the level of discomfort that we think we can deal with.

Until recently, researchers of “effort” did not give much importance to the mental aspect of the pace of the enemy. The common claim was that if you slow the pace in the second half of the enemy, it is likely that body temperature has risen too much or accumulated too much lactic acid (or lactic acid) in the blood (fatigue that produces a chemical).

Dr. Ross Tucker, an effort physiologist from the University of Cape Town in South Africa, and a large group of researchers believe that in addition to these reasons, there is another complex system that works during the enemy.

Their study shows that our brain reads messages coming from the organs, cells, and tissues during the enemy; after receiving these messages, the brain uses this information to set and identify the enemy’s initial frequency and to increase it later. Understanding how these inner senses work is the key to being a good and more powerful runner.

Pace science

Effort researchers adopted the idea of ​​a German researcher, who says the brain controls the pace. In 1996. e. B Olmert claimed that if you perform a task, your brain focuses on the endpoint and therefore, it starts counting down with the calculation of the maximum effort that can be drawn from the exercise to the end.

Several years ago, Tucker and his colleagues, including effort physiologist Dr. Timothy Noaks, began an experiment that examined Olmert’s theory.

The theory is called “Anticipatory organization” – according to this theory, the brain predicts when the enemy is expected to end and accordingly regulates the pace.

“The brain controls voltage performance to protect the body from reaching a point of failure or a harmful level of effort,” Tucker says.

How does the brain know the final limit? Tucker answers the question thus: “The brain receives signals from the body and interprets these signals in the context of dealing with effort.”

Tucker explains: The brain reads the intensity of the voltage and examines with all the different systems in the body (energy, fluid, temperature) Is it possible to maintain a certain frequency that enables us to finish the race, “then the brain changes the running of the muscles to slow the speed of hostility or allow it to increase the speed”.

In one of Tucker’s studies, two groups of riders measured the pace at cold and hot temperatures. Not surprisingly, riders who walked in hot climatic conditions were slower.

However, the group of riders who walked in hot climates reduced the pace unnoticed within five minutes of the start of the measurement before their body temperature rises.

“The fact that they are slowed down too early, shows that the pace is determined by the brain, before an athlete’s physiological factor indicates a lowered pace,” claims Dr. Craig Keane, a sports psychologist and lecturer at the Department of Kinesiology at California State University, Long. Beach. “You don’t slow down because you feel the heat, you slow down because you expect to feel the heat.”

Says Dr. Carl Foster, a professor of mathematical research from the University of Wisconsin. Although predicted regulation works in a way that prevents you from hurting yourself, sometimes the brain can be very conservative and slow down early. How can you prevent your brain from making you slow down so early? “We did research on this, and it seems that the best way your brain learns is through exercise.”

“The more you exercise the more effort and fatigue your brain becomes more precise about your true abilities. Running at a competitive pace at least three times during the pre-race training makes your brain know your body’s abilities.”

Cayenne proposes another strategy: fragmentation of training – passivity. “The enemy in the second half of the training is faster than the first half, which trains you to go beyond the mind when trying to make you slow down in the second half of the race.”

These enemy techniques, help your body and brain, get used to the effort required, in order to perform any training or race at the optimal pace for you.

How can we not slow down the brain?

Feeling tired is often just from the head. Your body usually has more energy to follow. Say it to yourself when your mind tries to slow down.
Think about it, you can practice at a certain enemy pace, but remember that in addition there is a power to think. Psychotherapist and lecturer Dr. Cayenne proposes dividing the distance. “Say your strength,” says Cayenne. During the first part of the race (the first kilometer of the five-kilometer race and the second kilometer of the 10-kilometer race), restrain yourself to resist adrenaline which can cause you to move away from the target and slow down too early.
Keep the focus, halfway, you should focus, Keane says. “Your mind will try to make you slow down because he thinks you need to conserve energy, and when you are aware of it you can fight that feeling.
Training, says Kean, “If you train correctly, you don’t have to slow down to the end, and if you keep a steady pace, you won’t have the energy to increase the pace dramatically in the few meters before the finish line.” Another example is the side of the brain that shouts “I have almost arrived” while you have not yet arrived: “If you hear it at the 32 km of the marathon, block this idea.
More than half of the marathon records achieved at a steady pace. But most of the marathon indices were in accordance with the negative division of the pace.


How to Practice Running Properly!

Running should be easy as if we were putting a foot in front, is that true? Anyone can run, but having the right technology can make a big difference.

Good running technique will help make us feel less tired while running, reduce the risk of injury and ultimately run more fun.

Mitchell Phillips, StrideUK’s running expert, shares his basic tips to help you run comfortably and efficiently:

Keep the head mild

You should look straight ahead, about 30 to 40 meters forward, and avoid looking at the feet below. Looking down will create stress in the neck and shoulders. We must keep the jaw and neck relaxed.

Not to bend the shoulders

Shoulders should be kept at the back and down. Keep them relaxed and avoid being stressed. The shoulders should not be bent further because their curvature may restrict breathing, allowing less oxygen to reach the muscles.

Keep your hands relaxed

Hands should remain relaxed, but not allowed to flop. Tight hands can cause stress all the way up to the back and shoulders.

Keep the arms at an angle of 90 degrees

The arms should be bent at an angle of 90 degrees. You should try to swing them forward and backward, not across the body. The arm movement helps push us forward, so swinging them aside is a waste of energy.

Bend forward while running

It is not recommended to bend forward or back from the waist as this puts pressure on your hips. Some experts recommend running in a vertical position, but Phillips believes that using body weight to lean forward slightly while running can reduce heel bumping and help land in the middle of the foot.

Keep the hips stable

The hips should remain stable and forward. The butt should not be projected outward or the hips shaking from side to side. Maintaining this position may help prevent lower back and hip pain.

Do not raise your knees up much

Landing with a slight knee flexion. This method helps absorb shock when running on hard surfaces. Do not lift your knees too much and avoid jumping up and down. The knees should be raised forward instead of going up.

Strike the middle of the foot

Mid-foot landing is the safest way to land for most runners for recreation. Avoid hitting the ground with your heel or forefoot first. The foot should land under your hips – not out of the front of the runner.

Not to hit the ground strongly

The goal is to run in short, light steps. A good run is light and quiet. Whatever the weight of the runner, the foot should not slap the ground out loud when you hit it. Light steps are the most efficient and least stressful.

Breathe deeply and harmoniously

Whether breathing through your nose or mouth, you should try to breathe deeply and harmoniously. Avoid shallow and fast breaths. It is advisable to try to achieve one breath for every two steps, but not to be afraid of trying to breathe longer.


Running With Couch To 5K

The Couch to 5K is a plan designed to help you run 5 kilometers, or just half an hour in nine weeks.

Some may consider running to be a frightening thing that carries a lot of risk, especially if the person thinks that their appearance is not appropriate. But did you know that running continuously helps to reduce the risk of chronic diseases such as heart disease, type 2 diabetes, strokes, stimulates your mental state and control your weight?

What is Couch to 5K?

A running plan, specifically designed for beginners to encourage them to run. The plan was developed by novice runner Josh Clarke who tried hard to persuade his nearly 50-year-old mother to move out of this couch and run. The plan includes three stages of running throughout the week, including a day of rest and a schedule change every nine weeks.

How does Couch to 5K work?

The biggest challenge faced by novice runner Josh Clarke while developing this app is how or how to use it. Once when you try to start jogging with this app you find that you have over-performed, which makes you feel defeated and surrendered once you start. The combination of running and walking helps you gain fitness and endurance gradually. In the first week, you run for a minute each time, which creates a sense of challenge and makes you feel able to succeed from the first time.

Who does Couch to 5K match?

Whether you are a person who has never been running or want to be more active in this area, Couch to 5K is a perfect choice, an easy, tried and healthy way. If you have some health concerns about starting a system like Couch to 5K, you should make an appointment to consult with your doctor and discuss it first of all.

What are its benefits?

There are a lot of benefits to starting a jogging exercise. Running for beginners is a healthy and proven way to improve physical health. Jogging will constantly help to improve the health of the heart and lungs, and also help to lose weight, especially if applied along with a healthy diet.

Evidence also suggests that running helps to increase bone density in some people, which in turn helps to protect people from bone disease, including osteoporosis.
Running also helps to achieve some psychological benefits. Entering the Couch to 5K Challenge helps boost your self-confidence and self-conviction, as you prove that you can set a goal for yourself and achieve it. Furthermore, running constantly helps relieve stress and relieve depression.

where do I start?

Step 1: Download the free Couch to 5K podcast (available as an app) to your mobile device (and any music player) or your computer. If you download the application to your computer, you will need to copy the podcast onto the MP3 player.

Step 2: Think about how you will run, and the best way to make sure that you are complying with your running plan is to consciously train for the Couch to 5K route during your day. What about vacant workdays? At these times, you should start the alarm a little earlier, run early in the morning or during lunch break. If you have young children to take care of in the morning, you can plan to run during their time in the nursery. But what if you could take them with you in the car?

Step 3: Planning to go for a run, for example, if you have a gym, you can run there, and running outdoors is one of the best options. You can then breathe in some fresh air and run in many exciting ways. This is one of the best options for everyone, as it won’t cost you anything. You should first look at the road map and know the road well so that you can focus on running only, and there are many sites to help you with this.

Step 4: Ensure safety. If you are planning to run outdoors, you may need to wear headphones, which will reduce your attention to those around you.

Step 5: What will you wear? You can wear a set of clothing for running trainees, which is available in any sports shop for around £ 30. While wearing these clothes will not change much, it may reduce the risk of injury

Angela Experience: The C25K program has boosted my confidence!
Angela Sherwin, a mother of one boy from Manchester, says the Couch to 5K program “from the couch to running 5 kilometers” has improved her self-confidence.

“I really hated sports at school and I’m not a sports person at all.”

Angela started the C25K program when she was on maternity leave, running with her son with a belt tied securely to his car.

When I got back to work I took the road between him and the house to do the exercises. Home, which in fact consumes a very similar time to public transport. “

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Sports and Diabetes: Running Tips!

For exercise and diabetes is a key tool in living with the disease, here are some tips on running and diabetes!

Many people with diabetes may think that their disease may limit their movement and physical activity! However, this belief is wrong. It is important to realize that they can lead a normal life with diabetes if they maintain physical fitness and exercise adequate physical activity, maintain a proper diet and maintain balanced blood sugar to prevent future complications. And other problems.

In fact, for exercise and diabetes, it is a major tool in coping with the disease, and every type of exercise may benefit the diabetic. Perhaps the most famous and easiest of these sports is the sport of running!

Sports and diabetes is a thorny and very important topic! Here are the instructions that will help you to run the sport without any risk:

1. Check your sugar values

Since hypoglycemia is no stranger to athletes, runners with diabetes should take this into account, because the level of sugar during physical activity changes in the blood. Therefore, it is important to conduct glucose tests immediately before and immediately after the activity, to detect the sharp drop in sugar and treat it accordingly. Of course, during a running exercise, it is difficult to take a sugar test so it is very important to conduct a number of tests before running during the day of exercise. If possible, during prolonged running, it is recommended to use a continuous glucose meter that gives results in blood glucose at every moment.
2. Convince one of your friends to participate in running exercises
Exercise is easier when we do it with someone and not alone. Take a partner, motivate your friends and do joint sports activities together. This experience will increase your enjoyment of running exercises and increase your damage along with the health benefit of the body.

 3. Wear ID bracelet

It is important to wear a sign indicating that you are diabetic, whether it is a bracelet, necklace or another document of knowledge. This is especially important to give you first aid if needed and to identify your condition when needed. You can also add the name of a relative who can be contacted in an emergency, and indicate if you are taking insulin. These details are very important to assist you in case of a need for an emergency ambulance.

 4. Wear comfortable shoes

One of the most common complications of diabetes involves various problems in the palm of the foot, and therefore runners with diabetes have a greater responsibility in choosing running shoes. To avoid discomfort during running and more serious problems later on, it is important to choose comfortable running shoes specially designed for diabetics as well as wearing breathable fabric socks that will help you travel all the way to the finish line.

5. Provide sugar available during the course

Before running a long distance it is important to have sugar, such as energy-rich engravings, a proper glucose drink, fresh and dried fruits. Carrying the sugar-containing discussions at hand is important for cases where blood sugar levels are low during physical activity. Consumption of sugar available in small amounts is important to balance blood sugar levels, enabling you to gain strength to continue running.

6. Choose your meals before exercise smartly

It is important to have a snack rich in energy no more than an hour before the exercise to ensure your body is supplied with energy and sugars, but this does not mean you never eat simple sugars according to the idea that they will be consumed as soon as you start to exercise, you may put yourself at risk Sudden high sugar and high immediately after the meal, or drop sugar immediately after the exercise effort, and the inability to continue for a long time. However, the smart alternative is to choose foods that contain complex and high carbohydrate content in dietary fiber, which may provide energy for a longer period without causing a direct and rapid rise in blood sugar levels. We remind you here of the importance of avoiding simple sugars in general in the diabetic system at all times, and the use of sugar substitutes and healthy industrial sweeteners, especially made of sucralose and at the right times!

7. Listen to your body

On the day of the race, listen to your body, get to know the path, plan resting points, slow down or consume available sugar. If you have a cold sweat, dizziness, feeling weak or unstable, palpitations and faster heart rate than usual, you should see this as a warning sign, and be aware of whether you need to balance your blood sugar level. It is important that you be real winners and decide when to withdraw.

8. Run to your thoughts

Running to music may increase your motivation. However, it is important not to exaggerate and listen to your body, to the heartbeat, and to your pants while running.

In short, walking and running healthy, easy and enjoyable, is based on pre-preparation and proper behavior tailored to each person and his body. Pre-preparation is what may make the difference between reaching or watching the finish line from afar … Preparation … the right preparation … are the means to practice fun and healthy!


9 Ways to Start Love Fast Running!

Running is a sport that is not suitable for everyone, but at the moment of addiction – it makes miracles for the body and the soul. If you hate running but dream of change, here are a few tips that will help you smile all the way in the next run.

Quick Run reminds you of the penalties you received at school by running around the building a hundred sessions? Not surprisingly, you hate running. Running is not a sport that everyone loves, that’s right, but it’s best to get rid of your prejudices about running and the trauma associated with it and give this wonderful sport another chance. If you think you hate running, try these tips until you change your mind:

1. Forget why you hated running fast from the start

Above all, thinking must be changed in order to change opinion. Forget about the reasons you hated running when you were young. Whether you are not quick when you are children or if you fall and embarrass yourself in front of your classmates – leave these reasons for the past. Begin the experience of fast running as adults with a free head.

2. Set a goal

Like everything you want to achieve in life, setting goals is essential. What distance do you want to run? At what speed? Start slowly, and gradually increase your speed. Before you pay attention, you will achieve the initial goal and you can set the next goal. This is encouraging and gives motivation and discipline to training.
3. They agreed with a companion to run with him
If you agree with a friend for the morning run, most chances are that you will not cancel it and you will not be lazy to run. You certainly do not want to disappoint anyone who relied on you. People who stress exercise with a friend enjoy more than exercise. Time passes quickly and they feel more challenging with a friend to their side to improve their running speed or distance.

4. Join a running group

Running fast is not supposed to be a boring task you have to do on YES and YES NO to survive intact. In fact, it can be a beautiful social event. Running or walking clubs, running teams at different levels or training teams due to a specific running race may help you reach the fitness goals you have set and also enjoy during that. If you learn to love running and join a running band, there are high chances that you will find people like you in the field, in order of priority in life and in the world view. These people may become good friends to you.

5. Enter the rhythm – music to the fast running

Music is a very central reason that many people succeed in continuing to run. You may often see runners singing out loud as they hear the music they love. Music generates inspiration and motivation, and if you keep listening to rhythmic music, you can improve your running time.

6. Prepare for the race, and then for the next.

Provided you set the target and destination, running race is the most obvious direction. Choose a race that fits the distance you want to run and record it well before. The rest of the time you have improved your time, technique, and believe us – you will be addicted to the good feeling of running along with a lot of other people. This leads you to register for the next running race so that it is more challenging.

7. Enter body fuel

Choose foods that give energy. Make sure you have enough iron by eating many green vegetables. Eat a nut, it contains a protein that helps with endurance fitness and coenzyme Q10 that helps the body produce energy.

8. Boot, boot, then boot

To enjoy a quick or normal run, you should feel comfortable. They chose a sneaker suitable for the foot palm building. A good friend’s recommendation for years is not necessarily suitable for you because everyone has a different footbath and the sports shoe companies make their shoes with different specifications of length and width. Focus on good foot support and replace the shoes every 7,000 km or a year of intensive use.

9. Read about running fast

Running magazines and books generate enthusiasm about the topic, as you read about people who have dedicated their lives to sports. This gives inspiration and a desire to be healthy and athletic people.