Physical activity can change life for the better.
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5 nice ways to stay in shape
You want to have a beautiful and slim body, but at the mere thought of training and exercise, your mood deteriorates? Do not worry, it is peculiar to most of…

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Sports as a way to get better
Everyone has long known that playing sports is very useful. However, this statement in no way forces us to go and do something. We take it as a dogma, thinking…

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100 tips for running for beginners

In the New Year, many people want to start a new life, to change something in their usual way. So why don’t you go running? This is a very useful sport. And so that the motivation you have increased, we offer you 100 tips for running for beginners.

CLOTHES
Wear spandex shorts (stretchy synthetic fabric) under your running shorts so that you don’t rub anything.
Cotton socks will only lead to blisters, spend money on special running socks.
Ladies, do not skimp on the bra. Even if it costs a lot more than your sneakers, it is still a bargain.
Buy running clothes in which you look good, and it will motivate you to run.
Buy new running clothes at the end of the season when stores sell out the old collection of the season. Do not forget about sales!
COMMUNITY
Join the local running club. Find out in the local sporting goods store, fitness center and / or at the recreation center, where to find such a club.
Stay a volunteer in running competitions – meet runners, support them and communicate in this society.
MANNERS
Remember that you need to say “Thank you” to local volunteers at the races (for example, when you get a glass of water at a food service point), family and friends who support you.
Conscientiously give way to pedestrians, cyclists and other runners.
Always try to find a balance between running and the people you love with a schedule that takes into account everyone.
Do not carry a trifle. It will annoy those who run with you.
Do not neglect or annoy your family and friends, spending all your time in the races and talking only about running.
MOTIVATION TIPS
Sign up for the race as soon as possible, as soon as you are ready for it.
Find a loyal partner idea. It’s much harder to skip running when you have someone depending on you.
Remember that you will have a period of lack of progress and difficult days on the way.
It will get easier.
Accept and appreciate the fact that not every run can be good.
Be prepared to remove words like “I can’t” and “never” from your vocabulary.
Do not compare yourself with others. First run for yourself and for yourself.
Do not expect that each run will be better than the previous one, some will bring pain.
Do not think often about it, otherwise you will not start.
Even a bad run is better than not running at all.
If you usually run with music, then try to run without it and listen to your feet to hear your pace and pace.
Do not be disappointed if you do not immediately begin to lose weight.
Start a blog about running and regularly read other blogs on this topic.
Running is no excuse to triple the consumption of donuts, because runners are also gaining weight.
NUTRITION
Buy powder mixes for making sports drinks, and not ready-made drinks. They are cheaper and very similar to those drinks in the races.
Every kilogram of weight that you lose makes running a little easier.
Drink it. Make it a habit to drink water throughout the day.
If you run a very long distance, drink enough isotonic (for example, Gatorade).
On long runs, eat something every hour – no matter if you want to eat or not.
During the long run, if you don’t want to carry water, put some cash in your pocket or in your running wallet. Run so that on your way there is a shop that you can use as a pit stop to drink or refresh.
Avoid spicy and spicy foods before running and the night before long runs.
The most crucial time to eat and drink to help restore the body is the hour immediately after your run.
PREVENTION OF INJURY
Use petroleum jelly or special ointment in the area of ​​rubbing. They will help prevent blisters and irritation (guys, don’t forget about nipples).
Do not increase your mileage more than 10 percent per week.
Guys: use patches before long runs. Seriously, your nipples will thank you afterwards in the shower.
Record your mileage for your feet and shoes. Too much stress for them could cause injury.
If you are prone to pain in the ankle and pain in the ankle, then begin to run on a soft surface during workouts, and leave the asphalt for the day of the race.
Do not participate in two heavy races in a row.
Cool the pain immediately.
Pay attention to your form. Try running lightly to minimize the impact that could cause injury.
Reduce your workouts by at least 30-50 percent every 4 and 5 weeks for recovery.
When running off-road, do not forget the insect spray.
Neosporin (or another antibiotic cream) is great for wiped skin (if you haven’t used BodyGlide!).
Make sure you cut your nails short so that they do not stick into the sneakers!
Splash some BodyGlide between your toes during long runs.
Be careful while running in places where you will constantly run on an inclined plane. It is difficult for the hips and knees.

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