Suitable shoes:
Don’t run with any sport shoes. Running needs special shoes not sneakers or “converse”. In fact, shoes absorb energy between the ground and the foot because in each contact with the ground, the runner‘s weight is multiplied by 3. So, good shoes permit to stabilize the foot and to soften the shock. Then, running barefoot, even in the beach, is to be avoided.
Well run:
While running, the body should not be relaxed and free. You should not run without moving your arms. Contrary to this, running should be practiced in a good manner: the back should be flat and not bent with making long regular strides.
Avoiding running under pain:
If you are ill or have a pain somewhere in your body, running is not the remedy in this case. Contrary, running while feeling a pain, is a big mistake and will worsen more and more the pain.
Drink water during running:
When your body starts perspiring, you should drink water to compensate what the organism loses. It is better to choose water rich in mineral salts.
Do some stretching after running:
It is strongly recommended to do some stretching exercises after a running workout because it helps avoiding aches in the body’s muscles.
Healthy eating:
After some running workouts, you runner, should not eat any food that attempts you if you want to extremely benefit from the effort done.
Breathing in through mouth and nose:
While running, you runner, should breathe in through your nose but also through your mouth in order to assure that the body is getting the adequate oxygen to work normally.
Moderate pace:
Especially for beginner runners, running should be practiced at a moderate pace. An easy test to know if you are running at the right speed or not is to talk while running. So, if you can breathe easily and continue to talk, it means that you are running at the good pace.
A good way to get thinner:
It is the best way for women who want to lose weight. In fact, running 1 hour at an average speed of 10 Km per hour helps losing 500 Kcal on average. So, it is an excellent activity for losing healthily weight. But, for sure, if you follow a weight loss diet because after 40 minutes on average of running, the body uses directly its fat reserves.
Running and walking alternately:
This method is useful and beneficial especially for beginner runners who cannot run for extended periods of time. So, the aim is to reduce progressively walking time and ameliorate running time in order to reach later the objective of running nonstop a long distance ( 10 Km for example). So, a beginner can follow for instance, this plan:
In the first week, 3 sessions:
Session 1: 20 minutes alternating 30s of jogging and 1minute of walking.
Session 2: 20 minutes alternating 30s of slow running and 30s of walking.
Session 3: 30 minutes alternating 30s of running at a slow pace and 30s of walking.
So this plan should be followed until being able to run nonstop easily without feeling tired and with keeping the oxygen balance in the body. And, this should be for extended period of time starting from 45 minutes.
Feeling energetic all day:
If you want to pass a day where you feel very energetic, not tired and combat laziness, morning running is the best solution. So, starting your day with a morning jogging is very useful for both physical and mental health.
for more informations ...
http://www.novelshape.com/running-benefits-and-tips-for-beginners/