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.



Benefits Ways

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. “


The Benefits of Running on Music

Research suggests that music can help increase running efficiency and may increase the distance one can travel. Here’s more about it:

Sports and coaching expert Andrew Lane talks about improving the quality of music performance:


What is the impact of music on us?

Music not only affects the mental state by improving mood but also by changing it altogether. It can make you relax as you activate it. It can dramatically increase one’s abilities in any activity from reading to exercise. The harmony of the rhythm of music with activity increases the pleasure of doing.

How can music help run?

Music can deceive the brain by reducing its tiredness during work, especially in exercises that require repetitive movements such as running. Research suggests that listening to music during exercise may reduce perceived effort and fatigue by up to 12%. Listening to music can distract your mind while running from a sense of real effort (this is because the brain tends to beat the song more than it does to the heartbeat).
Protect your ears from loud music

Does that mean I will run longer?

The likelihood of running longer increases as a result of reduced fatigue. In addition, research suggests that fusion with the rhythm of music increases the regularity of steps and thus becomes more efficient. Tests on pedestrians found that walking in steps consistent with the rhythm of music improves endurance by about 15%.

What is running with rhythm?

Running with rhythm involves incorporating the speed of running at the speed of the music rhythm, increasing effort, and by accelerating the music the steps become faster. Ideally, the rhythm should be the same from the beginning to the end of the song, in other words it should not contain systemic changes during the song. You can also try songs of the same rhythm when creating a playlist. Applications such as AudioFuel specialize in songs measured in beats per minute.

What is Beats Per Minute?

The music of beats per minute (bpm) is composed especially for running in steps that match the pulse in the track. Each track contains a certain degree of pulses per minute. Duffy’s Mercy path contains 127 beats per minute. The song “Don’t Stop Music” sings by Ryana has 123 beats per minute. Most people find that 150 beats per minute give a slight run and 190 beats per minute reach the maximum running speed.

Does running by the music pulse help to run faster?

Each body has its own natural systems and is most efficient when moving systems. Running with the pulse is a bit like dancing to the music. We tend to dance with the pace of music. The same method is applied in streaming where we have a natural tendency to approve running speed with music speed.

How do I create my music list?

You must choose the right music for the activity you want to do. If you want a light run, you can choose music with a low pulse-like “Finding Hero” for the Mebel band (100 beats per minute). If you feel more energized, you can choose songs that have a higher pulse, such as “See You Baby” for Grove Armada (128 beats per minute). Regardless of the chosen song, one must choose the music they enjoy to hear!

What can I do if I’m not in a good mood to run?

Getting out of the door can be the most difficult step to take when feeling relaxed. But music can help with access to exercise. A person should have a set of stimulating songs at the beginning of their playlist that they can hear when preparing for the run. This simple movement by pressing the “play” button changes the state of mind by giving it a signal that the session has just begun and within a short time one goes out to practice.

Do you have a safety advice when running on the outdoors?

It is necessary to keep the sound low. If you run out and listen to music, there may be a need to understand what is going on. He should be aware of what surrounds him all the time, including traffic, cyclists, dogs and any other potential hazards.


5 Tips to Help You Keep Running

While it may be difficult for some people to run, we can make running easier by choosing the right clothes and equipment that will make it easier for you to exercise well in different settings. Let’s keep practicing this sport.

1- Choose the right shoe for running

The right running shoe not only functions as your comfort but is designed to fix weaknesses and glitches in your feet. There are 6 steps to review together:
– Contact the sales staff at the sportswear stores to determine the shape and nature of your feet, how curved they are and whether they are flat or not.

– Take measurements of your feet standing and not sitting, it is not enough just to tell the sales staff in stores just your feet size, age, pregnancy, and previous injuries may affect your size and how it suits you. It is important to know that your running shoes prefer to be half a degree larger than your proper size because with sweating and running your feet may swell a bit.

– The sales officer may take a look at your current shoes, to make sure that there are no back or side supports for your shoes or special specifications for shoes in terms of specifications (Cup / lie down) for your feet (Supination / Pronation).

– A running analysis may be conducted on the running devices, to show the nature and style of the greek, where the sales officer monitors how you land on the ground during the run and whether your foot tilted internally or externally during the run.

– You can provide the sales officer with some information about the nature of the land on which it will be conducted, whether it is asphalt, tartan, sandy, rocky or wet. It can also ask you whether your running goal is training, short races, or a long-running marathon.

– When you buy shoes, instead of walking inside the store, you can ask the sales officer to run it a short distance inside the store, so to test its efficiency and suitability. After purchase and within the first five days you should test the shoe to make sure it does not cause any pain in the joints of the leg and leg, or any ulcers, pimples, numbness, or tingling. In such cases, you can communicate with the shoe company or the store that created it for you and inform them of the problem and discuss how to solve it.

When you choose a good, comfortable and comfortable shoe, you don’t have to go through these steps again. You can re-order the same specifications, and specialists recommend replacing the shoe every 300-400 miles (475-650 km) running.

2 – Running in hot and cold

There are important tips for running in hot climates such as:

– Keep the body hydrated and hydrated well by drinking adequate amounts of water.
– Choose the right clothes, light and loose.
– Try to avoid running at noon 10 am – 4 pm (you can run either early morning or night).
– Take into account the weather conditions and humidity, if it is too hot or humid you can delay it to another better day.
– You can use cosmetics and sunscreens.
– You can spray some water on your body to reduce body temperature.
– You have to notice your body and nature, if you feel dizziness or dizziness, or loss of focus strange, you should stop and drink water and sit in the shade and then ask for help if necessary.

Running in cold climates has slightly different arrangements:

Running in the winter does not require you to spend most of the time on treadmills in warm places. Sports companies have created clothes of a special nature to protect you from the cold weather, but they allow you to sweat and your skin to breathe well. But there are some precautions you should take:
– Head and neck
Cover your head and neck, as humans may lose a lot of heat through them. Depending on the degree of cold you can use what suits you: thermal caps, neck protectors, face masks, lotions used to protect lips and skin such as Vaseline.

– The upper half
We also mentioned that companies have created suitable clothing that protects you from the cold weather, and also allows your skin to breathe and sweat. It is important to wear different layers depending on their function so that you can run well:
A – This layer adopts different techniques according to each company, but what combines it helps in the evaporation of sweat quickly, keeping your body dry and warm.

B – an insulating layer… It is the middle layer and its goal is to isolate the heat so as not to infiltrate the cold weather to your body, preferably worn in the high-temperature atmosphere. They are often made of fleece or polyester, or refractory materials.

C – anti-water and anti-wind… The outer layer and designed in a way that prevents either the leakage of water or cold air, or both to your body, but at the same time allows the leakage of excess heat and sweat to the outside to maintain moderate heat to your skin as it keeps dry.

D – gloves… Your body may lose by hands 30% of its temperature, hence the importance of wearing gloves in cold weather.

– Lower half
The lower half of its layers differs from the upper because running depends heavily and essentially on the legs, so there is no need to wear the same number of layers we wear in the upper half.
Regular running pants or tight and tight trousers. They are made of certain materials that allow the skin to breathe and maintain its heat. We may wear an extra layer if we are running in temperatures below 10 ° F (12 ° C).

B- Shoes… It is important that the shoes keep your feet warm and dry, you can use more tight shoes, and in the case of rain, you can use shoes that prevent water leakage, as well as when running on ice there are special shoes to prevent slipping.

C – socks .. Avoid wearing cotton socks (either in cold or hot), because they absorb sweat and do not get rid of it quickly so keep your feet in a wet state, which facilitates the occurrence of blisters, ulcers, or fungal infections. It is preferable to use socks made of acrylic material, or contain modern tissue techniques that get rid of moisture quickly, or even wool in the harsh winter (especially since there are modern varieties of wool can dry quickly). If you have to wear thick socks, consider your shoe sizes so that they are slightly wider.

3 – attention to several running

There are some accessories that may be useful to you and make running easier, such as:
– Sports watches .. which may help you in calculating the duration, distance, and rate of running, as they sometimes contain (GPS) to determine your location and direction.

– Running belt… It helps you to keep your identities and necessary cash, mobile phone, and keys.

– Mobile phones and their applications… Which may be useful in calculating the rate and distance speed, how you can communicate with other running groups to encourage you and share their achievements in running.

– Sunscreen… These are products that may paint the face to protect you from the sun, or you can simply wear a headdress to do the same task.

– Water bottle .. If you will run for more than 30 minutes, it is important to take a bottle of water, to keep your body dewy and moist.

4 – attention to eating and drinking understand your fuel for running

One of the most important questions that beginners in the running field ask is what is the right food and drink? What should I eat before and after running? Is drinking while running useful or not? There are many people think that eating before running may cause stomach pain or muscle strain in the side abdominal muscles. But they’re also worried about their fuel in running. If they don’t eat or feel hungry before running, how can they run efficiently?

The truth is that when you run, you should not be hungry or feel full. You don’t have to eat right before you run, but running and your stomach empty can make your strength swift and feel tired shortly after you start.

* Is drinking important before running?
Some people may think that drinking water only after running, but this is not true Valtruih be before and after running. Before running, especially long distances of more than 8-10 miles (12-16 km) prefer to drink sufficient amounts of water or non-alcoholic beverages in the few days before running, and the sign of perfusion is to urinate at least 6 times a day pale yellow urine.

Of course, you should avoid alcoholic beverages, because, in addition to losing fluids from your body, they have a detrimental effect on your sleep and lose concentration during running. An hour before your run, try drinking 16 ounces (≈0.5 liters) of water or non-caffeine-containing fluids. Just before you run, you can drink 4-6 ounces (120-180 ml) of water. Do not exceed the amount we have mentioned so as not to fill your belly fatigue during exercise or have to enter the bathroom while running.

* What to eat before running?
Choosing what to eat before you run is important, as some foods may force you to go to the nearest bath while you are running and make you uncomfortable throughout your run. Therefore, it is best to eat starchy / carbohydrate-rich foods (they are easy to digest), and stay away from foods that are high in fat, fiber, or protein. Before running, you can eat cakes with peanut butter, cheese sandwich with turkey slices, oats with different berries, bananas with a slice of energy candy, or a dried cereal bowl with a glass of milk.

The best times for such meals are one and a half to two hours before exercise, or a light meal 30 minutes before running. If you decide to run on a completely empty stomach, it should be a short run. If you want to run in the morning, you don’t have to wake up too early for a meal two hours before you run. All you need is a light meal.

If you decide to run in the evening, where many hours have passed since lunch, and the dinner is not over yet, you can have a light meal of no more than 100 calories an hour before running, such as a cup of low-fat frozen yogurt, an apple with a piece. Low-fat cheese, or some biscuits (equivalent to 100 prices).

* Before running, try to avoid certain foods and drinks such as:
– Fatty foods
High-fat foods, such as french fries, creamy cheese, burgers, bacon, and processed meats, are slow to digest and you will feel that your belly is full throughout your run.

– Caffeine
Avoid coffee and caffeinated beverages, such as black tea, cola, and energy drinks.It can cause stomach problems during your run.

– Dairy products
If you have lactose intolerance, dairy before exercise can cause stomach pain and discomfort, preferably not in the 24 hours prior to the exercise.

* The safest foods to run:
~ Carbohydrate derivatives: pasta, white rice, and plain cakes are good choices, although these diets are less nutritious than whole grains for example but are easier to digest.

~ Low fiber fruits and vegetables: such as zucchini, tomatoes, olives, grapes, grapefruit.

~ Frankincense substitutes: such as soy milk, rice milk, and almond milk, are safer and do not contain lactose sugar difficult to digest. You can also try yogurt and yogurt, which contain acidic bacteria useful indigestion.

Just as the duration of digestion varies from person to person, you should test it out and see what fits your body and what foods are right for you. If you are going to do a different exercise such as long-distance running, you should test it before the day of running to see what works best for you and help you complete it without feeling hungry or running tired.

* Do I need some more during running?
The base is simple, drink when you feel thirsty. Scientific evidence says that drinking when feeling thirsty during running certain weakness perfusion and dehydration, and it also prevents excess perfusion alone which may cause us a lack of sodium salt (and the lack of sodium salt in the body as a result of the body’s storage of large amounts of fluid in excess of the need for the body).

If we consider the improvised base of experience and the approximate measurement of lost liquids, the body needs 4-6 ounces of fluid (120-180 ml) of water every 20 minutes. Runners who experience a mile (1.6 km) speed in less than 8 minutes should drink 6-8 ounces of fluid (180-240 ml) of water every 20 minutes.

If the running time is more than 90 minutes or more, the runner should drink sports drinks (containing a mixture of water and necessary salts such as sodium and others as well as some carbohydrates that are easy to digest and break). Usually, the racetrack has a water and beverage service for you. There is no need to carry it with you while you are running. If you do not have this service or you are in a public place, carry a small bottle of water in your hand.

Humans may vary in the amount of sweating they produce during an effort depending on the rate of burning, body mass, and air temperature. There is an estimated method to calculate the rate of sweating by weight before and after exercise for a certain period and calculate the loss of fluid and thus know the amount of fluid you need.

For eating, the estimated calculations say that your body needs 100 calories an hour after running and then 100 calories every 40-45 minutes depending on your weight and speed. If you run for more than 90 minutes, your tamping problem may occur. Your body will need some carbohydrates to move forward in a race or run.

The importance of sports drinks, as well as energy gel (easy-to-digestible gelatin), is shown. The advantage of the gel in the ease of eating during running, but the disadvantage is that it needs to rinse with water and wash your mouth or else the remnants of sugar will remain stuck in and around your mouth. There are other forms such as “chewing gums” and small energy candy bars. You have to choose the right one for you, the nature of your body and the possibilities available.

* What about the meal after running?
Meals vary depending on your goals of running, do you target slimming, weight gain, muscle building, strengthening endurance, fitness (self-improvement and heart condition). Running sports are violent sports that burn amounts of glycogen stored in the muscles, to provide you with energy during the run, and when you sweat you lose a lot of fluids and salts, such as sodium, potassium.

Running also contributes to the breakdown of some muscle cells and fibers, which the body will need to rebuild. Rebuilding cells and fibers can be easy if you run for short or medium distances. Once you eat and rest, your body starts to regain strength and build up its cells again. However, the problem may be long-distance running, which requires concentrating on eating certain types of food as quickly as possible, and it is necessary to compensate for fluids lost from sweating during running.

Studies say that the best time for the muscles to receive the necessary compensation to restore the glycogen stock lies in the first 30 minutes after the exercise, the theory says that if you eat as soon after running a long distance, you alleviate muscle pain later.

As for the types of food you prefer to eat after exercise, understand carbohydrates and protein, this compensates for glycogen lost from the muscles, and then your muscles can repair the lost cells and fibers damaged by running.

There is no solid rule or clear line of how much to eat after exercise, but there are general rules. According to the International Association of Sports Nutrition, each pound of weight (0.453 ≈ 0.5 kg) needs 0.14 – 0.23 g of protein, for example, if you weigh 130 lbs (≈60 kg) requires 18.2 – 29.9 g protein.

For carbohydrates, the easiest form of carbohydrates consumed by the body is glucose sugar.It can be considered fuel for running. You can choose foods with a higher diabetes index, such as sweet potatoes, bread or pasta made from whole grains, and of course the best healthy is fresh fruits and vegetables. If you combine one of these types of carbohydrates with 3 ounces (85 g) of chicken breast/turkey, a salmon slice, or a large egg, you have a balanced and beneficial meal for post-workout recovery.
There are also fast food interfaces that can also help you if there is not enough time and conditions for a full meal. You can eat one of the energy bar slices produced by nutrition companies, and you can choose one of the types of carbohydrate to protein ratio is 3 to 1.

Other examples of these snacks include cakes with peanut butter/almond butter, protein drink (Protein shake), fruit like bananas, or iced yogurt. It can add a little cinnamon or ginger to the meal to give you a higher nutritional value, and may also reduce muscle pain.

Some runners may feel some nausea after running, and the best remedy for this is to drink a cold cup of milk chocolate mix, in addition to the fact that this drink is refreshing and delicious, it contains ideal amounts of carbohydrates and protein, as it contains B vitamins. But our advice is not to eat large amounts of food in general after exercise, you will increase the amount of calories, which will accumulate in your body later.

The most important post-workout point is fluid replacement. Make sure you’ve recovered your lost fluids while running by drinking enough water. Water is enough to make up for fluids if your greek is less than 90 minutes long. However, after running for long hours, it is best to drink sports drinks that are necessary to make up for lost salts as well.

To make sure you have enough fluids, you can measure your urine color as you enter the bathroom the next time you drink water after running.If the urine is light yellow (such as light lemon juice), this is a natural color and means you have drank enough. If it is dark, it means you need to drink more water.

5 – attention to ways that motivate you to move forward and continue to run

– Start with your personal race .. Choose one of the races you participate in each year, and encourage your friends or family members to participate in it too. This will require you to train regularly until the race is in place and will motivate you to run.

– Be ready .. Always keep in your closet a suitcase with sportswear and sneakers, if there is an unexpected chance of running you can seize it even if this only for 20 minutes, you will definitely be better than nothing.

– Pay on the first day of the week (Sunday / Monday): the start of your week in sports always keep you active and motivated to exercise during the week, as the first working day of the week rarely encounter a social event or invitation from one of your friends for food.

– Adopted a beginner in running… It is very popular and motivating to find one of the enthusiastic beginners running, which in turn will be enthusiastic about this. You can help him, give him some tips and teach him some basics of running. Its success and continuity will also motivate you to continue.

– Pay in the morning .. When you run early, you feel that you have got two more hours a day. Feeling that you have to run in the evening, especially after work, can be a little heavy for some, and this will help you continue.

– Take a break to rest. Breaks are very important in your running program to keep you always encouraged. Your body needs to stop and breathe in order to regain strength and continue running.

You have to choose days of the week that are free of running to rest a little and recover from your run from the previous days, so he has the ability to run well in the following days. Choose two or three days a week to rest, and make every four weeks a break week. You can also diversify between sports, such as walking, cycling and swimming. This is a variety of different body muscles and does not put a strain on your running muscles alone.

– Be innovative: you may feel bored and exhausted if you exercise the same daily. So try to diversify into running exercises, such as changing running tracks, or setting up some challenges, such as climbing a hill or a high street during a greek track and so on.

– Make your inspiration always present .. Surround yourself with stimuli and incentives for running, and the owner of your fans on this, put a book or magazine about running on your breakfast table, put a picture of you taken in a race on your desk or on your computer or mobile phone or even On the home refrigerator to be encouraging you to continue, share on social media words and excerpts talk about the benefits of running and motivating it.

And remember that running is just a series of arguments and conflict between part of your mind wants you to stop, and another part wants you to continue and go, if it was easy to run without challenges, it could not give you the change required for your life, thinking and health.

Benefits Ways

10 Tips For Beginner Running Sports

Running for some may seem easy and simple. Feet in front of the other by swapping quickly until you reach your final destination, but there are those who feel that the burden of running frustrated and lose his enthusiasm quickly in the middle of the road and use the first taxi or bus to take him to his destination instead of completing the desired distance Running. So there are many challenges facing runners, especially beginners.

It is normal to feel a little dreadful on your first day of running, but after you practice and become almost a daily habit, you will feel very happy as you exercise. To become a habit of running, it is essential to learn some general rules and tips that will help you in your career as a beginner in the world of running.

In this article we will review some important things to take into account before starting running and the challenges of running at an advanced age and will learn about the differences between free-running and running on treadmills and how to maintain your life and personal security as well as the appropriate position of the body shape during the run, and how to avoid injuries and muscle pain and joints after the exercise.

1. Perform a thorough medical examination

A thorough examination, especially the heart, is important before you start running, to make sure you are free of any genetic or chronic diseases. Even if these diseases are found, it is possible to practice running after consulting and discussing with doctors to make sure there is no negative effect on the body.

2- Learn about the advantages of treadmill and free running

There is controversy between supporters of running treadmills and supporters of running abroad in large areas and areas dedicated to running. Each view has its merits. The treadmills have several advantages, including:
– You will not experience weather change problems such as rain, snow or extreme heat.
– You can stop at any time.
– The surface of the device is soft and equipped to absorb shocks better for the joints of the body.
– You can go to the bathroom any time you like.
– You can practice your exercise at any time of the day and even alone without company.
– You can calculate and follow the GRIC rates and improve them daily.

Free running features include:
– You are not required to participate in the gyms to practice.
– You can continue your workout even when traveling.
– Give you a practical experience of racing and marathons, where they are organized on the streets.
– Free running allows you to enjoy nature and the refreshing atmosphere in the woods or on the beach, coasts or even mountainous areas.
– Motivates you to complete the exercise, as you are committed to ending the distance or duration The treadmills are enough to get off the device to stop running.

Walking treadmills can be important as a gradual start to the free-running stage, as they may help you strengthen your muscles at first and prepare you for running in the open. For those who complain that running on treadmills does not have the same challenges as runners in freestyle running, you can simulate the difficulties of roads and streets from up and down the level by adjusting the level of treadmills, you can raise the level of inclination gradually from 1 to 5 according to your ability. Also, if your goal is to keep track of your fitness development and record it by calculating the number of calories burned, heartbeat, and improved speed and performance, of course, treadmills, are ideal.

3 – Run at the age of fifty

Some inhibitors may say running after 50 is difficult or harmful to health, but this is not the case. There are a few tips and precautions to consider before you start running:
– Discuss with your doctor .. Make sure that your general health is good so that you can exercise a violent sport such as running.

Adjustment of your goals .. Running in the youth phase varies with age, this year of life. You can run at the age of 50 without a problem, but you have to adjust your goals in distances and speed to suit your age.

After running, you can take a break… After each run before you start running again. It is possible to run day after day, not daily, as you used to be in your child, each depending on his ability and body energy. It does not mean that you have a rest day not to move completely, you can walk or do stretching exercises or yoga or even other sports such as swimming, cycling, etc.

Keep your balance .. Do some yoga exercises, or stand on one foot (alternately) for 30 seconds.

Increase the strength of your body .. Human loses part of the muscle mass over time, so it is necessary to maintain the strength and cohesion of your muscles by doing some exercises such as pressure and mind, and squat, which are exercises to help you run well.

Keep your body flexible .. Keep your body flexible well, it is possible after running that you get some joint pain, back and muscles, so you have to resort to workout exercises to stretch muscles regularly in the morning or exercise yoga, this must help you a lot. A good pre-work-up warm-up also reduces post-running trouble and pain.

Prevent injuries .. Keep what we have said tips, and if you notice any injury, you should consult a doctor early, and do not neglect your injuries so as not to worsen.

Be patient .. If you have an injury, you have to be patient until you recover completely, listen to the recommendations of doctors and do not rush running.

4 – Commit to a good warm-up before running

The warm-up process helps to expand the blood vessels and helps stimulate and stretch the muscles to ensure that oxygen reaches them in sufficient quantity before starting running. The warm-up also helps to increase body temperature, which increases the efficiency and performance of the body during running, as well as raise the heartbeat slightly in preparation for the violent effort that will be made during the run. The warm-up process takes 5 minutes of aerobic exercise. You can start running lightly and don’t rush to run once.

5 – Take the optimal sports situation

This helps you run faster, more efficiently, more comfortably and with less stress. In order to reduce the chances of injury during running you can follow these instructions:
– Look forward while running .. Do not look at your feet, so for your safety and take the best position to breathe.

– Go down on the middle of your foot during the run .. Falling on the instep tired leg muscles (especially calf muscle), and landing on the heel puts severe pressure on the heel joint, both of which may runner exhaustion and loss of energy quickly. It is best to land in the middle of the foot and then give the body a boost through the forefoot.

– Make your feet upright in the direction of your movement .. Changing the curve and angle of the foot in or out during running may occur injury to your feet. If you’re not used to it, you can slowly train yourself to do so.

– Make your hands at the level of your waist .. The normal position of the arms to be the angle of the elbow 90 degrees. Beginners tend to bend their arms to the chest, especially when they are tired, and this, unfortunately, makes them more and more fatigue and cause pressure on the muscles of the shoulder and neck.

– Relax the palm of your hands .. When you give your arms and hands some relax as much as possible. You can imagine that in both your palms you carry a raw egg and that you don’t want to break it so you can imagine how to stretch your hands and reduce stress while running.

– Test the position of your body .. You have to make your back straight, erect tall, and your shoulders in a normal position below the level of your ears, and pelvic bones in a neutral position. You should also test your body periodically while running, especially at the end when you are tired, for fear of injury to your neck, shoulder or lower back. When you feel that your back has been humping a bit, remind yourself to pull your back slightly.

– Rest your shoulders .. Giving shoulders relaxation and forward guidance makes your back straight and makes you avoid convex during running and facilitates breathing. But don’t let your shoulders bend too much forward.This will make your chest tight and your breathing more difficult.

– Move your arm from the shoulder joint .. The arm should swing from the back to the front of the shoulder joint, not from your elbow/elbow joint. In other words, imagine that your arm is like a pendulum and that it swings back and forth from the shoulder joint, making your elbow back behind your body and then back to you in a reciprocal form of left and right while running. Your hands are always at the level of the hip joint grazing around.

– Avoid jumping during running .. Ease the impact of your step on the ground and focused more on the rapid push more than hit the ground with your feet strongly. Movement from top to bottom and vice versa, both dissipate your body energy and are especially difficult for your lower half. Take shorter, leaner steps like walking on hot charcoal and afraid to burn your feet. The more you lift your body off the ground, the more shock your body will fall to the ground, making your feet feel more shocked to land and become more tired.

– Make your arms close to your sides .. And avoid swinging arms. The more your arms swing in front of your chest, the more convex your back will make your breathing harder. Shortness and shallowness make you more susceptible to muscle strain in the abdomen and forehead. Imagine a line that divides your body vertically in half, and don’t let one of your arms across the other side of that line.

6. Calm the body after exercise

It is a process we take to move the body from violent running to sleep, to avoid muscle strain and muscle and joint pain, as well as to gradually slow the heart palpitations and deliver oxygen to all the muscles that have suffered during the run. This process takes 5-10 minutes, and then you start drinking enough water or proper sports drinks.

In order to do a good calming, you should avoid bouncing in the meantime. Do not stretch your muscles to the point that makes you feel pain (the goal of calming is to relax the muscles), make sure to stretch and tighten the muscles on both sides of the body, breathe slowly and deep during the extension and do not keep yourself (this extension is an aerobic exercise Important for post-running).

7 – organize your breathing during running

– Self-regulation during the running of the important things .. You may not be used to taking a deep breath and maybe a victim of some theories wrong about breathing. You may have heard that runners take their breath out of the nose and take it out orally. This may be true in some sports, such as yoga and some sports, but it is not, of course, the best way to go through a violent sport like running.

During running, the best way to inhale is to breathe through your nose and mouth together. The body needs enough oxygen to supply your muscles with what you need to burn and produce energy. Although nasal breathing is healthier in normal situations, it helps to purify and warm the air entering your lungs, but the nose alone will not provide you with enough oxygen.

As for the exhalation part, it is best to take it out of the mouth as is common, but try to focus on the output of the entire breadth, and not only in a way shallow breathing, this will help your body to get rid of carbon dioxide in an effective and fast.

– Adjust the position of your body to help you breathe properly .. (As mentioned above), it is important to adopt the pattern and style of breathing through the abdominal muscles, with deep breath you have to push your abdominal muscles out (and not only extend your chest only) so that the diaphragm stretch comfortably to accommodate the greatest amount of air.

It is not bad that the duration of your inspiration is two to three steps running, as well as your exhalation, there is no harm that the equal duration. There is research saying that two steps for a brother and a similar exhalation are sufficient (2/2) or (3/2), depending on your ability to organize yourself and make it more efficient.

– For beginners, you have to work out exercises to regulate breathing .. The best of these exercises that you have the ability to say the whole sentence in a clear and sound without gasping, and is called a test “keep up with the conversational self”, if you feel that you are panting and can not organize yourself you can slow down your speed or shift from Run for a few moments and then resume running again. The process of self-regulation often takes a short time and your body gets used to it, so don’t worry too much about it.

8 – Keep your personal safety during exercise

– Use your common sense .. To make sure some important things such as holding your shoelaces athletic well, which ways will behave and the extent of safety in them, will you run with a person or a group you know and trust.

Checking your personal safety is not just before running, but also during running. You should make sure that you are running away from the street in the designated areas on the sidewalk. If you do not have to run down the street, it is best to run against cars (so that you are facing cars) For its leaders, they can see you.) You should observe any excavation or cracking in the streets, sinks to avoid them, and also test your tracks, side roads, and intersections.

– Make sure you are visible .. especially for motorists. Promise yourself to wear light-colored clothes. If you are running in a foggy atmosphere, early in the morning or at night, make sure you wear reflective clothing that gives a light reflection to alert drivers if they are highlighted.

– Reduce your mental distraction while running .. It is difficult for some to run without listening to music, but the best fact is running without the use of earphones (iPod, MP3), because these things lose you an important sense of your senses of hearing, you may not be able to listen You may not be able to protect yourself from stray dogs that may run behind you while running, or any other danger or threat. Earphones can be used when you are walking on a treadmill in the gym or in your home, so you will never be exposed to the kind of risk you face on the street.

– Do not run alone at night… No matter how satisfied you, better to conduct at night with a group or with a friend.

– Stay with you means of identification .. You can keep your driver’s license, or your health care in your pocket or write your ID number on your shoes in case of emergency. This may be the quickest and easiest way to get to know you and thus provide better and faster medical service. You can wear your identification bracelet and a number that others can call in an emergency.

– Do not assume the attention of motorists .. Remember that many drivers may not be attentive to their preoccupation with listening to the radio or talked on their mobile phones, or may follow the road maps while walking. So do not rely on their attention to your personal safety, so be aware of the cars and try to focus in the eyes of the driver during the intersections to avoid any error or accident as much as possible. And don’t forget that the best is to run in the designated places.

9 – Pay attention to the runners next to you and the cyclists

– Better to have some money .. You may need some money for emergencies, such as a storm or heavy rain requires you to take a taxi and return to the drawers, or you may even need to drink water or drink a drink or food after running. Don’t rely on credit cards.

– Believe your intuition .. If you feel uncomfortable for a place or to run with someone, change your direction directly to another destination.

10 – Try to respect and maintain the rules and ethics of running

Maintaining your running rules is important to ensure that others are not harassed while you exercise, so as not to irritate those around you or the residents of your area. These include:
– Do not acquire all the way.
– Keep the right lane of the road unless you want to skip one.
– Bind your personal lane as much as possible and do not move between lanes.
– No bushing occurs during your grip, such as key bushing or silver coins in your pocket.
– Make sure you can hear others well and don’t put headphones on your ear.
– Do not stop suddenly during the run Vsdtkm behind you.
– Look at both directions on the road before moving from lane to lane or before crossing a street or intersection.
– Set aside if you are calling or want to rest before resuming your run.
– Do not dump waste like bottles of water on the road, nor do you pour water into the ground while you are running. The exception to this is running in marathons or races, this is normal and there are those who clean the road behind you.

Running is going to give your days more life. Running is a time when you are free to let your mind get rid of the tangles and stresses of life, so you can return to your life in a quieter, more effective spirit. Some also describe it as a way to search for your inner peace, and to dispel your fears and anxiety.