10 tips for runners, beginners

Most beginners start to run without thinking about some sort of subtlety. Unfortunately, many of them after only a short time, faced with injuries and loss of motivation.

If you are just planning to start or have recently started to run, these ten simple tips are sure to help you.
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1. Choose the right shoes

Before buying shoes, which are planning to run, try to consult with those who are versed in running shoes and be able to advise what is right for you. You should not bother about the appearance of the shoes, you will not care about the look of your shoes when you cross the finish line.

2. Decide first start

The choice of race will determine the target distance and pick up the training plan, but the most important thing feature is that you will have a deadline, and it usually has a positive effect on motivation.

3. Choose the right training plan

Start with the basics, you need training plan that matches your level of preparation. In no event should not overestimate its strength, there must be realistic. The selected plan has to meet three criteria:

• The target distance is the same as the one that you want to run at the start time of paragraph 2.
• Preparation Duration corresponds to the time before the start.
• The plan suits your present level of fitness.

4. Do not hurry

Run slowly and even go a step at first. In the first three months, you are laying the basis and during the runs should converse with the interlocutor. If you feel that the breath goes astray, then running too fast - skip a step. Focus should be on gradually increasing the time and distance runs, do not think about the tempo.

5. Find your friends on the run

New friends always support you in the running and endeavor will motivate during training. In addition, the company is always more fun and safer.

6. Run at least three days a week

Training plans that include three to four workouts per week, on the one hand reserve time to recover, and on the other - are sufficient to improve your health and shape. Do not miss a workout, try to follow the plan, and if for some reason missed it, do not try to catch up, just continue with the next. Rest is as important as the workout is in recovery periods we become stronger, faster and fitter. At least one day a week should be output from the sport.

7. Cross-training

To improve running form is necessary to allocate a minimum of two days a week to strengthen the muscles and ligaments. Engage power exercises, Go to yoga, do not forget core.

8. Eat right

Give your diet in line with your new healthy lifestyle. proper nutrition It will give you energy during jogging, promote recovery, will help to improve results, and indeed you will feel much better.

9. drink more

Increase the amount of water consumed. Drink more every day, regardless of whether you want to drink or not.

10. Typically 10%

Gain runs distances and time should be gradual. Do not just run fast, long and far, even if you feel the strength to do so. Increase the amount of training is not more than 10% every week. This will help prevent injuries.

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