How to run healthily and effectively? All you need to do is follow a few basic rules presented below.
effective running
Healthy and effective

1. Find a golden means

You need to find your own golden means to run and avoid injuries. This means that you must not run too fast or too slow. You can expect the most significant progress within the first 10 weeks. It gets harder and harder afterward. Beginners who manage to reach 10 weeks increase the intensity of their workout. This, however, entails a considerable injury risk. Light and regular training is the best choice.

2. Choose suitable venues

Choose to run in places close to your home. Try to avoid hard surfaces: pavements, streets, etc. The best ground is forest, dirt roads, and parks. Your joints and bones are manageable if you run on soft feet.

It is also advisable to set a fixed route so that regular training does not differ in distance. Interestingly, running applications for your mobile serves as a trustworthy help for runners.

3. Stick to your diet

A diet is crucial for an effective workout. If you eat fast food only, running will be pointless. Eat many fruits and vegetables, and make sure your meals are well-balanced. Monitor your weight: remember that every extra kilogram is a load and obstacle in your workout. Before you run, have a light meal, and do not take in too many calories after an intensive workout. Proper hydration is another essential factor. Drink at least 1.5 liters of water per day. Isotonic drinks are suggested for training time.

4. Run regularly

Regularity is a basis for all training, including running. Run at least 3 times a week. It is also essential that the pace of your run is convenient: do not accelerate, and do not slow down if you feel you can do more. Your workout should last about 30 minutes if you do sport for fun and do not prepare for marathons.

5. Never forget about warm-up

Before each workout, stretch muscles for 10-15 minutes and warm up for 5 minutes. Before running, walk fast for about 5 minutes to ensure your muscles and joints get used to the effort.

Following the 5 principles presented above can make your training more effective and reduce the injury risk. Do you want to know more about running? Visit the website: