Instructions for running properly

This is an automatically translated article.

Jogging for beginners needs specific instructions to avoid as many as possible accidents. Besides, running properly will help you quickly achieve success such as losing weight and improving health. So what should be paid attention to to maintain running 5km every day?

1/ Before running, you need to prepare

Running is a form of exercise that reduces the risk of heart disease, type 2 diabetes and stroke. In addition, when you practice running 5km every day, you will also be in a better mood and not worry about weight gain happening. However, jogging for beginners needs to go through the walking training phase so that the muscles and tendons get used to it first.
Running does not require too many tools, just a good pair of running shoes and a cool suit that you can do. There are many types of shoes on the market, but the best choice is a running shoe with a suitable size. According to experts, each pair of shoes will have a lifespan of 482 - 644 km.
Based on the life characteristics of the shoes you can actively replace them when they lose their original function. Women need to choose sportswear that fits their body most comfortably when running. After preparing the equipment well, you need to plan the exercise and have control to avoid distractions in your thoughts.
Sometimes running for people causes them many difficulties. Like aches and pains or even an injury. If you encounter difficulties, please talk to your instructor or therapist for support and thoroughly solve the problem.

2/ The first step to conquer running for beginners

Running properly is something that anyone who starts out is surprised. We tend to follow inertia rather than fixate on how. Moreover, most people want to increase muscle strength and limit excess fat development that choose running as a form of exercise. This causes the intensity of the new exercise to be pushed too high with your own strength.
You are always advised that running gradually increase the speed and intensity so that the body can get used to it. Special powder is jogging for beginners, need to warm up gently for about 5 minutes to warm up the body. You can choose some warm-up exercises such as walking briskly, raising your knees in place, climbing stairs....
The right time to practice for your needs also greatly determines the results. of the training process. You can choose the most relaxing time to run and enjoy the feeling of being immersed in the environment. Note that you should speed up slowly and slow down gradually by walking fast to slow. This balance of activity will help you avoid the risk of stroke or worse, death after intense exercise.
After running, you can also combine with some light movements to relax muscles and tendons. It is best to maintain the habit of jogging 2-3 times per week so that your body is always conscious of movement and improves muscle endurance.

3/ The spirit of running to improve quality

Our spirit at the beginning of a run is usually quite excited, but it will gradually decrease. How to stay as excited as when starting out when running for beginners? Here are some mental stimulation methods for beginners:
Break down specific goals and achieve them to boost morale Goals are always a way to motivate us to try harder . Jogging should also have a goal such as weight loss, healing ... or to help others by opening a running contest to donate to charity. Goals that our brains care about will cause them to direct the behavior that makes you want to do well and reach your goals more easily.
Join a group run If you feel sad when you run alone, try running with friends. Having a friend to run with will make you happier and more excited to practice. In addition, the competitive mentality that wants to show your superiority will stimulate you to put more effort into the exercise.
Monitor running performance with a diary

Keeping track of your runs and runs can become a good habit to help you manage your workouts. Moreover, this will stimulate your brain to develop, helping to remember longer and be more lucid. Sometimes you have an unexpected route change that you will keep in your diary, which is also a way to help your loved ones know your journey to find if an accident occurs.
Join a running lover's club The club is a gathering place for people with similar interests. They will support each other to make running more and more developed. Beginners will be guided while experienced people will share their own secrets..

4/ Tips for running properly

Improving to run properly will help you achieve more. Here are some tips to avoid muscle and mental fatigue when running for beginners.
Always look straight when running: paying too much attention to your feet will make you unable to calm down or difficult to control your emotions. Therefore, running with your eyes on the road will help you detect danger from afar and limit the risk of falling when running. Moreover, looking straight and keeping your neck straight will help you have the right running posture without causing neck and shoulder pain after finishing. Hands at waist level: hands can be moved near the waist or lightly touched to motivate beginners to practice running. If you put your hands in front of your chest, you will not be comfortable and quickly feel tired. Relax your arms: Be careful not to squeeze or strain your arm muscles when running, it will make you lose strength. Maintain the correct running posture: when running, you still have to make sure your back is straight and not crooked to avoid injury to the spine. Shoulders also not be rushed forward, which will cause pain in the shoulder blades and biceps. When running, always keep your chest up, do not bend down, but look straight at your slightly bent legs. The coordination of agencies will make it easier for you to achieve your goal of running 5km a day faster. Do not put too much force on the shoulders to fatigue: Make the most comfortable for your shoulders when running because an uncomfortable part will put pressure on other parts, making you tense and all activities ineffective. Swing arms rhythmically: Not only jogging when moving, we also have swinging movements to make the body work more easily. Try swinging your arms and moving when jogging, you will feel the energy is increased and you reduce stress and fatigue significantly. Pay attention to basic running movements to minimize injuries: Jogging is very effective for the health of the practitioner, but it will also bring injury if done incorrectly.

Above are tips to help you run properly and soon reach your goal of running 5km a day. Any difficulties you encounter can go to a specialist or doctor for support to solve
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Reference sources: verywellfit.com, runnersworld.com, nhs.uk