The best guide for running
The best guide for running
Fitness

The best guide for running

See the main effective  informations about running to lose weight and  getting a good body.

Spring, Summer, Fall, Winter … all seasons are good to get to jogging. Running is ideal to recuperate or improve fitness. Running, relieves stress and allows fast fitness. But before going into the race, a few precautions are taken. Follow the advice of our jogger!

A check of your health from your doctor is required before starting our physical activity. It will ensure that your physical condition has no cons-indications to the practice of running .

Where i can practise running?

Today many tracks or trails are in parks or woods. Municipal stages are designed for this purpose and are mostly well maintained. A list jogging trails in many guides devoted to the major French and European cities.

How should we fit?

Choose shoes Good Manufacturing completing the following qualities:

Good grip for a good grip on the ground.

Good support to stabilize the foot through the side reinforcements.

Good cushioning to provide impact absorption.

Feel free to contact specialized companies.

How should we dress?

Use shorts that does not impede your movement and that does not irritate the inner thighs or jogging outfit. In all cases, choose underwear that support loosely and pleasant to wear thermal underwear.

What control do we do running?

Using a heart rate monitor allows you to check and verify your heart rate is in target area attesting to the safety of your look.

How often does it run?

To get back in shape is favored endurance. This is a regular effort, moderate, supported but not exhausting it is to support.

To run safely, observe our training phases

Calculate your own maximum heart rate: 220 – your age.For a person of 30 years, it will be 220 – 30 = 190 beats per minute. You must locate you between 60 and 70% of your MHR. This corresponds to 190 x 70 100 = 133. You should not exceed 133 beats per minute during the race.

Part 1 is the warm-up: Start with a light and gradual warming of five to ten minutes: a relaxing walk or a very quiet race

2nd part is the body of the session: it is based on an endurance effort. Run at your own pace for a period of 30 minutes without getting winded. At the slightest breath, reduce your speed. Regularly check your heart rate through the polar watch.

Part 3 the return of calm: you have just finished your 30 minutes of actual racing, you’re hot, your pack faster than normal heart. Especially do not stop abruptly and do not sit down immediately. Keep moving, walk at a run to give time to your heartbeat and your breaths to regain normal rhythm.

Part 4 stretch for muscle: Why is it so necessary to stretch after a run? The entire back of the body (calves, hamstrings, lower back and spine) absorbed a good deal of shock. The race shrinks and hardens those bodies. Hence the importance of practice specific stretching after the return to calm. These stretching properly and regularly carried out, will help you to avoid muscle stiffness and injuries.

Exercise number 1

Sitting on the floor, torso upright, folded and legs straight, feet flex, stretch your arms vertically and slightly tilt your back forward, keeping your back straight, eyes directed towards the tips of the feet.

Duration: Hold this position by blowing between 15 and 30 seconds. Release 20 seconds.

Frequency: Repeat this movement three times.

Stretched muscles: the back, lower back, hamstrings and calves.

Exercise number 2

Lying on his back on the floor, bring both legs flexed on the chest holding the back of my thighs. Pull your knees toward your chest and shoulders until the buttocks off the floor.

Duration: Hold this position by blowing between 10 and 20 seconds. Release 20 seconds.

Frequency: Repeat this movement three times.

Muscles stretched: lower back, glutes.

Exercise number 3

Standing, press your hands against a wall or against a post. Shift and extend one leg to the back and fold the other forward. Make gradually shift your body weight on the back leg.

Duration: keep blowing this position for 30 seconds. Release 20 seconds.

Frequency: Repeat this movement three times on each side.

Muscles stretched: the calf and the Achilles tendon. Remember to stretch the other side.

Exercise number 4

On the ground, lying on his back, legs folded on the chest, arms along the body, head in line with spine. Extend both vertically, flex feet, heels pushed up the gently sloping chin to your chest. The lower back remains pinned to the ground.

Duration: keep blowing this entre15 position and 30 seconds. Release 20 seconds.

Frequency: Repeat this movement three times.

Muscles stretched: the entire posterior chain (Achilles tendon cervical).

Your workout is completely finished

The ideal would be to continue this training two to three times a week for at least a month. In addition, increase the duration of five minutes each session.

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