What to do to run a pleasure? There are a few rules that will save you from the most common mistakes.
The first problem - an acute shortness of breath. It appears a few minutes after the start jogging and amplified. The reason - in the wrong selected pace. Do not seek to immediately run fast. From the fact that you are running at high speed, efficiency does not depend on training. Perfect tempo run is the one in which you can run and talk without experiencing breathing problems.
The second attack - it is muscle pain. The reason is the same. You have decided to take the first days of training the highest pace. Run, gritting his teeth as fast as possible, and once you meet the muscles so much pain, that is not what to run, lay sick. The optimal duration of training for beginners 30 minutes, that is how much time is necessary so that the body fat burning system included. Do not run every day. Give your muscles a rest day. When properly selected volumes will load the muscles remind yourself of pain towards the end of the second day after a workout. And so this does not happen, take a bath after a run and make a gentle massage overworked calves.
Choose the right shoes, it is extremely important. After you get when running a strong impact load. Keep it to a minimum with the help of shoes with hard soles, good shock absorption and a slightly raised toe.
But it is important not only to the correct shoes. For women, no less important is choose the right lingerie. Take the money on a good sports bra. Even a third the size of the breast bouncing while running, will bring the whole effect of jogging negative indicators.
Do not forget to use the Sun-creams and windproof during training. Wear sunglasses on a sunny day. Wrinkles around the eyes and nose winded in any case will not be a pleasant addition to a slim figure. The main thing is to sit tight glasses on your nose and slid him while driving.
Pity your body, do not align the jogging and hard diet. While running, your body consumes 500 to 900 calories per hour. It is not necessary to bring excessive sacrifices fat itself goes, even a very slight narrowing sweet and flour. Listen to your body while jogging, in the event of danger, it will give you a signal. If you feel weakness, dizziness, nausea rises immediately stop training. Go home, go to bed and think about what you did wrong.
Be sure to do warm-up before training. Preheat the muscles, ligaments and joints are a few simple exercises, and they do not let you down when running. After the end of the training is not worth it to stop abruptly. A few minutes walk step by restoring breathing. You can then do stretching exercises.
Postulate that drinking while jogging harmful - a lie. During exercise, your body loses through sweat up to two liters of water. This disturbed salt balance of the body, it may lead to seizures and even loss of consciousness. You can drink water at room temperature every 20-30 minutes. Take small sips, rolling water in the mouth. Do not get carried away athletic shorts with a "sauna effect". The only effect of them - is accelerated loss of fluid. And the funky body will not fail to compensate for this lost, and even make the reserves there, where he lost them - on the hips.
Communicate with those who believe in your success. Criticism and skepticism are able to kill the best of intentions, but the word of approval will grow wings behind your back. Run with pleasure!