Today, running is not only one of the most popular sports among active people, but one of the most accessible ways to do a good deed.

Every year, participants of the sports races by their own example inspire others to engage in their health and successfully raise funds to help those who need it - the benefit of this doubles. No matter if you want to run for charity or for a personal record, or maybe just want to try your hand at running - you can start healthy changes in your life by following a few simple rules.

Choose the right sneakers This is the most important part of the outfit - they must have good cushioning, be light and comfortable, it's good to fix the foot. Before buying, try to consult with someone who is well versed in running shoes and will be able to advise a suitable option for you.

Control the running technique Special running exercises (they are fully freely available on YouTube) will help to develop the right foot placement during running, which will make your training pleasant and useful and will help to avoid unwanted injuries.

Watch your breathing, find your rhythm You can breathe as conveniently - with your nose, mouth, or inhaling your nose and exhaling with your mouth. The main thing is to harmonize the breathing with the chosen pace of running, so that it is uniform and measured. Beginners, as a rule, always start quickly and almost immediately begin to choke or feel stitching pain in the side. To avoid this, develop a speed at which you could calmly talk.

Run 2-3 times a week The regularity of training is the most important factor in achieving the desired result. An organism, especially unprepared, it is important to give time for recovery. For beginners, the recovery process usually takes a little longer than for avid runners, so, according to general guidelines, they should run no more than three times a week. And if before this sedentary lifestyle prevailed for years, then twice a week for the first months will be enough.

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