Strong legs, strong lungs, strong will. This is the portrait of a typical long distance runner. The good news is that you are a runner who can also.
Why run?
Running brings with it the same benefits of cardiovascular exercise: it helps to ease stress, strengthens the heart and lungs, lowers the risk for certain diseases, strengthens the confidence that lightens the mood, helps you sleep better, gives you more energy, and generally provides a better sense of wellbeing. It is also agood way to burn calories.
How many calories do you burn running a mile?
Conventional wisdom says that for every mile you run, you burn 100 calories. But other factors into the equation as well, including your speed and your body weight. In general, an approximately 135-pound person to burn 100 calories per mile. A 200-pound person running at the same speed, can burn 150th Obviously, the faster you run, the more calories you will burn.
Starting to run
Running can be stressful on your body, especially your leg muscles and knees. But you can minimize the risk of injury with a few simple tips.
Make sure you stretch before and after each run. Walk briskly for at least 5 minutes at the beginning of each run. Once you warm up your body off to some gentle stretching exercises. Concentrate on the constant, continuous and extends avoided by bouncing the track.
If you are new,Is> running, here's how you work a 30-minute running routine while reducing the risk of injuries.
Your first goal will be to ensure that you can go at a brisk pace for 30 minutes. If you can do that, start running at a slow pace until you shortness of breath. Then go quickly, until you can feel like running again. Continue with these intervals. Here you can challenge yourself by timing these intervals and working conditions in longer intervals. For example, perhaps the firstDay you will run for 30 seconds and walk 2 minutes. How will you improve your stamina, run longer and walk for short distances.
Another interval technique involves you counting your steps, instead of measuring time. Start When you first started running routine, you can walk 100 or 200 steps with 300 or 400 steps to walk in between. Then you can load up to 400 or 500 steps run with 200 steps to walk in between. Every day try to extendthe number of completed steps and reduce the number of steps to walk (even from just a few steps), until you run for a full 30 minutes. Counting steps can help, give your mind a clear focus on an achievable goal.
It is important not to push themselves too hard. Even if you can only manage 30 minutes on foot to a few of one or two minutes to get running, do you feel your heart rate, and you will reap some benefits for health. The rule Rule of thumb is to run at a pace where you can speak. If you are very short of breath, slow down or take a walk break.
As you interact with for a full 30 minutes of interval training to keep in order to maximize the benefits of your current routine. For example, in your normal running pace and then speed it for 30 seconds or one minute (or 200 or 300 steps).
After each run, go for a few minutes and stretch your muscles again.
Making the most of your> Running routine
Here are a few tips to help you make the most out of your current routine:
Invest in a good pair of running shoes to increase comfort and reduce the risk of injury.
Plan to re-hydrate run approximately every 10 minutes during your.
The best places to be smooth asphalt roads or paths that are not as hard as asphalt and concrete. Questions about (at your local running store, for example) for recommendations of goodRoutes.
Finally, make sure that follow these simple precautions: walking with a friend (or even a dog) is safer than the operation alone. At least if you tell someone, and go where you go, and when they expect that you will return. Leave your valuables at home, you vary your routes and remains in busy, well-lit areas. Make sure what is going on around you. That means leaving the headphones, small home or lowering the volume. Lastly, always jogagainst traffic, so you can assess oncoming cars for potential danger.
A running routine is a rewarding way to build strength and endurance. Enjoy the process of developing your own strong legs, strong lungs, and strong will.
Note, The tips in this article are for general information only. Before starting any exercise routine, you should consult with your doctor.
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