Perhaps the most appropriate and predictable beginning of this article would be the quote "Movement - Life". But we will start with another. "The first marathon runner fled, fled, and fell down dead". Hence, an important moral: Do not run from any use case.

We will not rush to extremes - we will not run marathons, but we also remember that for a month of simple walking, 100 kilograms bbw lose 7 kilograms (and without any diets). And when they go on a run - kilograms melt like snow!.

A couple of words about the benefits, or ode running Running is the ideal physical load, which is provided by nature itself (all our ancestors ran from the dinosaur to the mammoth). Therefore it is no wonder that running and walking have a favorable effect on the body and well-being. Due to running, the cardiovascular system is getting better, the vessels are cleaned, the immunity is strengthened, the condition of the musculoskeletal system (joints, muscles). Literally all the organs start working better. And even your head! Runners improve memory, attention,. And more - even the character is changing. A person becomes calmer, cheerful, self-confident.

In science, incidentally, there is the concept of "runner rush", an almost narcotic state of happiness, which is familiar to all fans of running (associated with the liberation of lactic acid in the muscles and oxygen saturation of all cells). How to reach it and leave at the same time a couple of kilos on the road?.

On your marks!.

The beginning depends on your overall fitness. Oh, how many optimists once ran out at dawn, lit by a radiant goal - to run in the morning! And 15 minutes later returned home, bent in half, and cursed and ran, and all those who propagandizes him.

If in the gym you have not appeared for a long time - do not run for the first ten days, but just go from half an hour to an hour. Tempo choose fast, but not exhausting, bringing pleasure. But in a week and a half you can already run!.

Attention!.

Before running, warm up the body. Stretch, spread out (do mahi, twists, lunges), resemble a fast pace and only then go to run in the usual style. Optimum speed - 1 km in 7-8 minutes. It is better to start with runs of 200-300 meters, even if you feel able to get to China. Every day, run the same distance, only once in ten days, adding to the distance of 5-10%.

March!.

There is a simple way to check if you are driving yourself. If you can without shortness of breath, without much difficulty to read the rhyme on the run, then you have chosen the right pace. Continue on.

"And where is the buzz? "- you ask, struggling with pain in the legs, shortness of breath and frenzied heartbeat in the chest. Do not worry, you will certainly reach it.

According to observations of athletes, after 7-11 minutes of running usually opens a second wind, it becomes easy to run, the pulse begins to decrease. Do not increase speed, run slowly, and soon you will feel a rush of new strength.

After jogging, always let yourself cool down - go to the step, go for at least 15 more minutes. Within a quarter of an hour after training, so as not to harm the heart and blood vessels, you can not sit down, go to bed, take a hot shower, visit the sauna.

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