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

1. Find a golden means

To run and avoid injuries, you need to find your own golden means. This means that you must not run too fast or too slow. You can expect the greatest progress within the first 10 weeks. It gets harder and harder afterwards. 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, parks. Your joints and bones are not overloaded if you run on soft grounds.

It is also advisable to set a fixed route so that regular training do not differ in terms of distance. Interestingly, running applications for your mobile serve as a true 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, 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 after an intensive workout, do not take in too many calories. Proper hydration is another essential factor. Drink at least 1,5 litres 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 important 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 you start running, walk fast for about 5 minutes to make sure your muscles and joints get used to effort.

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