Do Special Sports Exercise

The time spend on running exercise should be of your own control. But a principle is that you would better run more than 30 minutes at one time, do it every day is better, but when some emergency difficulties come, you may exercise once two days. Do not exercise more than two days will make little effect. If you get enough time, dusk is good for healthy, exercising every morning hungry is not scientific. Running at night is best to run before dinner, if it is after a meal, should not exercise within 2 hours after meals.

Long-term running can make legs slim and strong. The methods of running to reduce weight are long-term exercise. Each continuous run time can not be less than 40 minutes, every day is better.

For jogging, the uniform speed is better, that started more slowly, and then slowly speed the running speed to the second half to maintain uniform.

This can save up the time on exercising. The maximum speed should be accord to runner's healthy level. Great arm swing is usually in fast running, for jogging, arm just play

a balancing role, and do not deliberately consider that.

If you want to participate in the marathon, it is recommended to participate in amateur training, you can find the training of PE teachers for guidance. Pay attention on the basis at the beginning of training. Recommended pulling marathon time, every day to run 70-90 minutes, to finish the first, no need to consider the speed, Uninterrupted as long as you can. Improve the running speed is the direction of post-training phase.

When it is serious pollution, do not exercise outside, you may go to the exercise cub, if financial is not so good.

You may wear masks. At the first beginning, it will not be comfortable, but later you will adapt to it.

Some women have special body condition. Female menstrual period is usually mild activities. Some women can adhere to the run, but the best of halving the amount of exercise, should rest on the second day of menstruation.

Strengthen the power of running as much as possible. Once you have some endurance base, most simple way to increase the pace is mountain running. Regular daily running mountain plan will do wonders to plain ground running, for competition is a significant effect. Mountain runners can not only increase thigh strength, enhance coordination of legs, but also enhance the coordination of the brain. This is most obvious to elders. Researches indicate that bone density of elder runners is more than those who did not participate in the training.

First of all, you do not have to do training in the mountains very steep. The ideal hill is one miles road hills, not so steep.

Pick the best running shoes for you. At the beginning of running, you would better know some about your foot type, and then find the fixable running shoes from stores. Only in the condition that you get comfortable shoes, you can stick to running and avoid injuries. The top running shoes brand can be Nike, Asics, and New Balance.
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