Let's run for health

Running is a great workout for the whole body and quickly relieves stress and irritation. If you put on your sneakers and just start running, you will soon start to feel short of breath and have a tingling sensation in your side. Therefore, first you need to practice your breathing and posture. If you run regularly, within four weeks you will feel that your conditioning, posture and mental state have noticeably improved.

Running is an ideal workout for endurance; it has a positive effect on the cardiovascular system and increases the body's energy. This means that all cells are better supplied with nutrients, the performance of the immune system increases and the skin turns pink. Strengthening the muscles of the legs and improving metabolism during intense training have a very good effect on cellulite.

Posture. Keep your body straight - do not lean forward or arch your lower back, do not throw your head back, but do not hang it either. Swing your arms freely as you run. Choose the step width yourself so that it is pleasant to you and does not require tension. At the same time, the knee joints should work optimally, the feet “look” forward.

Breath. If you exhale deeply from your belly, you are doing the right thing. This can be checked by placing your palm on the diaphragm: it should move noticeably when breathing. Watch your exhalation so that the exhaust air completely empties your lungs. Beginners often tense up trying to do everything right and breathe shallowly. If you run too fast, your body will immediately let you know with pain in your side. Advice: run in such a way that you can talk freely.

Duration of runs. It's best to start with a minute of leisurely jogging and then a minute of walking. Alternating between running and walking, move for 15 minutes. In the second and third weeks, increase the rate to 20 minutes, in the fourth, increase the total time to 30 minutes. The ultimate goal: run two hours a week, spread over three or four days. To warm up, do some stretching exercises.

The shoes should bounce under the weight of your body. The most important criteria are: durable upper material, flexible sole, comfortable heel and low heel counter (to protect the Achilles tendon). The size of the sneakers should not be close to the foot; about one centimeter should remain free so that the toes can move. Try on sneakers with the socks you plan to run in. The best time to try them on is the afternoon, by which time your feet will be swollen enough to prevent you from buying shoes that are too tight. Listen to the advice of professionals.

Concrete, asphalt and gravel are not the best tracks for jogging because they are not as pliable as the soil in a park, forest or clearing. It is better to dress colder than warmer. Basic equipment should include a cotton sweater (preferably with a hood), sweatpants or leggings. In winter, you will also need a kurta that breathes well and gloves.

Brisk walking at a sporty pace can replace running. This, unlike running, is gentle on your joints, tendons and ligaments and also works to keep you fit - just slower. Straight cuts are ideal for this. You need to start with 30 minutes three times a week. In six months you will be walking five kilometers four times a week.