Underestimate the importance of stretching exercises

Many novice runners finish, you neglected to do some stretching exercises, some people do not even take it seriously. Subsequently, they will find themselves muscle tension, pain, and ultimately result in injury. asics gel noosa tri 8 women shoes So, do not ignore the importance of stretching exercises! Each step finish within 15 minutes after, be sure to do some stretching exercises, do it slowly, do not worry. When you are in the process of increasing the difficulty of the training, each time you have to stretch more seconds, to ensure that each stretch are 20 seconds or longer. This has the advantage that it can relieve your sore, make your body function more flexible, make sure you take bigger steps. Therefore, never underestimate the importance of stretching exercises!

Lack of support

Few runners will tell their friends, relatives or colleagues to share their goals, which is why it? Or is it because you are afraid to tell them but ultimately failed to achieve its objectives after you ashamed?  gel kinsei 4 Was really the case, you should tell them more! This will give you extra (also required) momentum. Fear of something that is not the most powerful way to realize the power. Then take advantage of it now! They should support you. You have to do is tell them that you are participating in the full marathon or half loose training.

Having said that, do not force yourself to always put your latest progress tell them. Unless they themselves are one of the one, otherwise they will not understand. Think constantly in your ear, telling you to go yesterday played 18 holes of golf that a friend or colleague. Do you really want to hear what they tell you they do? Of course not! However, as soon as possible to tell them that you have determined to finish the course or half marathon, asics noosa 7 this will be very beneficial to you yo!

Lack of conviction

Typically, novice runners will start training when they find it difficult to finish before five miles. They feel that they simply can not more than five miles, let alone allow them to finish the 13.1 or 26.2 miles up. So they do not stop before it. I thought; finally finish the five miles up. In fact, they can do it, mainly because of the reason they do not have clout of their own hearts. Have a point, asics t356n right?

Lack of motivation

Training process will always be a lot of incidents that you lose the original power. It is because the situation had arisen in life, you'd probably have to run a longer stroke or incomplete. Whether it is bad weather, illness, overtime, suffered minor injuries or other conditions, will never forget your goal, to actively treat a variety of situations. To constantly remind yourself: Once you achieve your goals, how much you will have a sense of accomplishment?asics gel noosa tri 8 In short, must not lose momentum!

Positioning errors

Many people will run the first time granted that they should be set for the completion of a marathon finish time. Unfortunately, not the case. The first time you run a marathon or half marathon goal is to finish the trip only. If you put yourself too tight, you are more prone to injury, clearance gel kinsei 4 you are even starting to see it. For the next marathon or half marathon set a completion time. While these words may sound strange, but it is a wise choice. In any case, be sure to set goals to keep a clear head!

In severe and prolonged running exercise or sports, some ran Friends situations occur dizziness, severe nausea or vomiting, air max 90 women pale or fall symptoms such situations in sports medicine is called "sport Vertigo. "

Treadmill exercise-induced vertigo occurs when a person, it may be perfectly healthy people, there may be people in a healthy condition, it may be apparently healthy, actually hides certain diseases. Therefore, the movement can be seen as vertigo health an alarm signal and suggestive,  air max 2012 womens shoe it is necessary to investigate the reasons for their occurrence, in order to prescribe the right medicine for the health and safety of the runners to provide protection. Based on research and experience, causing movement of vertigo may be caused by:

Excessive movement or running time is too long; it can be divided into several cases.

First, it is very hot weather, the body a lot of discharge sweat, serious loss of water and salt; Second, in particular cold weather and starvation long run, a lot of heat is consumed, blood sugar levels drop, they do not get added, cause hypoglycemia; three are running after the intake of some special material (such as intake of cigarettes, alcohol and caffeine), these substances are excited nerves and dehydration diuretic effect, people long after the intake of such substances time running, will make the serious loss of minerals, air max 2013 women the body severe dehydration, which occurred palpitation, dizziness, respiratory rate and pulse excessive speed and so on. Therefore, for general physical fitness of the people, especially those in sub-health state of the elderly, because of the above circumstances to avoid running exercise. In addition, regardless of the status of your body, you should abstain from a large number of smokings, drinking after jogging.

Usually lack of exercise or lack of preparation.

Weekdays lack of exercise or strenuous runners who did not fully prepared before the activities of people, because the sudden sharp activity, cardio respiratory function temporarily unable to adapt, air max 95 360 womens shoes difficulties occur in vivo redistribution of blood, resulting in insufficient blood supply to the brain, which occurred dizziness. In this case, as long as usual to strengthen treadmill exercise, during a workout incremental approach can be effectively prevented.

Some diseases may cause dizziness while running.

The most common are coronary heart disease, Nike Free Run 2 Women anemia, hypertension, hypotension, cerebral arteriosclerosis, and neurasthenia and throat diseases.

With diet and exercise is very important, not only to achieve the effect of keeping fit, and can exercise after exercise to replenish lost nutrients. asics triathlon shoes Here we aim to achieve the best popular fitness exercise with diet programs; we hope you love fitness to provide a reference.

Swimming diet

Swimming requires a lot of energy because the sport to mobilize all the body muscles. In addition, because swam water resistance will be encountered, but also to maintain body temperature, so you must eat enough calories,   asics gel noosa 8 but we must follow a "gap principle", that is to start swimming on a meal for some time before.

Hard slippery pasta: hard-cooked pasta can guarantee smooth absorption of carbohydrates.

Honey: not only is an important source of energy, but also a source of formic acid. Formic acid is a preservative antimicrobial agent, gel noosa 7 running shoes can resist rhinitis.

Eggs, nectarine and carrot: contains vitamins, these vitamins are necessary for skin and hair care, in particular chlorine is the pool after injury.

Tennis diet

The sport is characterized by endurance and resistance, takes a lot of energy, so after a game often occur after the phenomenon of metabolic disorders, severe dehydration, tendinitis greatly increase the probability of occurrence. Therefore, before the game to pay attention not only to add sugar noosa tri 8 (available from pasta, rice, cereal intake) and water, and during the race and after also need to add fruit.

Carbonate-rich water: it can suppress the body's blood sport in acid levels increased.

Garlic: to promote human tissue oxygenation, lower blood pressure, regulate heart beat withstand severe test.

Banana: the ability to provide sugar, magnesium, vitamin B and potassium, to prevent muscle cramps and for the movement to replenish their energy.

Hazelnuts and sunflower oil: providing vitamin E,  noosa tri 7these antioxidant vitamins can prevent the invasion of the inflammatory tennis.

Indoor fitness diet

For the same term exercise, indoors than outdoors people tired more easily. The reason is that the indoor insufficient oxygen in a confined space, and in a space of constant temperature is more difficult to maintain body temperature, so the need to pay attention to enhance oxygen metabolism, eat more iron-rich foods. In addition, the added water is also very important.

Red meat (lamb, beef, etc.): the ability to provide high-quality protein (muscles on the indoor fitness exercises very necessary) and iron asics shoes (for the chest to provide oxygen for the lungs and muscles to provide hemoglobin).

Legumes (such as lentils): Provides the necessary slow movement of sugar and copper (and iron together in the human body).

Fresh vegetables: broccoli, asparagus, celery, etc., can promote urinary tract, and thus better expel toxins.

Confrontational sports diet

Confrontational exercise is karate, judo, etc.,asics men shoes such a campaign in the diet should pay attention to in order to maintain an adequate intake of sugar and recuperate, also need calcium (such as dairy products make bones stronger), iron (such as meat, lentils formation of hemoglobin), and fatty acids, eating before exercise should be light.

Fish and seafood: providing tyrosine, this amino acid can stimulate the movement of the nervous system is excited.

Leafy vegetables (broccoli, cabbage, spinach): Provides help blood clotting vitamin K,asics women shoes and ensure the normal function of the nervous system in essential vitamins B9.

Cereals: the need to provide slow motion sugar and mineral salts, such as magnesium.

First, sleep should be enough. University of Tubingen, Germany, Lubbock University, and Uppsala University in Sweden, asics mens running shoes researchers studied the impact of sleep deprivation on appetite. They found that people who sleep less likely to feel hungry, secrete more of the "hunger hormone", activity decreased, fewer calories at rest. And as long as lack of sleep a night, the above situation occurs. Sleep more than usual, whether conducive to weight loss is unclear, but proper sleep should be able to reduce appetite.

Second, Arizona State University research team that a large number of small portions of food to eat than eat a lot of food but also help to lose weight good to eat snacks. Study found that in the heat under the premise of equality, asics womens running shoes a large number of small portions of food more than a lot of food satiety, animal studies and human studies results. For example, rats prefer to eat 30 parts of 10 mg of food, rather than a 300 mg food.

Finally, we will subconsciously absorb around healthy eating information. University researchers Yi Side · k · Papas study the so-called "information exposure method" (priming methods), which makes contact with a subtle way health tips. Such as diet recipes will be posted on the door of the butcher, asics gel kinsei 4 running shoes the menu highlight healthy dishes, healthy recipes at kiosks distributing leaflets, these measures will enable consumers to choose less unhealthy food.

1912, the IAAF set up, suddenly raced clockwise direction to the left as unified as the inside, namely a left turn,   nike free run latest and included in the IAAF rules, still in use. Why is this? In this regard the parties debated.

Heart Speaks: Heart in his left side, so the center of gravity is easy to left. People doing jumping action, hopping from foot mostly because the center of gravity tend left foot, so easier to turn left.

Left leg is stronger than the right leg, said: still use spears shield when it was discovered that the left side of the body injured mortality ratio greater than on the right (the heart of the left), nike 3.0v4 run shoe so people are left with shield, right hand with spears, long-term leads to the right hand stronger than the left hand. But people should be symmetrical, which led to his left leg is stronger than the right leg. So when people walk, move left leg stepping right leg slightly longer than the distance between the body slightly tilted to the left, thus forming a counter-clockwise direction.

Right foot is stronger than the left leg, said: man left a supporting role (supporting gravity), the role of the right foot from the movement (direction and speed control). Because the center of gravity somewhat left foot, right foot so the ground to increase speed. In general, the right-hand and left-hand and left foot right foot effort than large, and thus many footballers play with his right foot on the runway while running big effort on the outside of his right foot.air max 1 A person blindfolded and let him walk straight, which in all likelihood people will go into the left bend of the arc, which is the strength of his right foot big reason.

Coriolis force, said: Earth's rotation process because of inertia caused by a so-called Coriolis force. In the northern hemisphere the Coriolis force is right, it will allow the water to flow down the vortex formed when counterclockwise; just the opposite in the southern hemisphere is counterclockwise. IAAF regulations run counter-clockwise, because most of the game was held in the northern hemisphere, air max 90 sport shoes if you do not follow the Coriolis force, then the body vulnerable to centrifugal force and Coriolis force uneven injured.

Physicists say: We humans are mostly right-handed, you can easily run counter-clockwise right-handed. Right foot in front, sideways inward when people feel more comfortable, more strength, more easily than the clockwise direction to maintain balance.

USA "Life Science", said: Physicists say insufficient training, such as dogs and horses likewise did not hand down the animal ran counter-clockwise, and even seated racers have taken this habit. Actually counterclockwise just look more natural, runners ran, when more people can watch (when viewed from left to right are), nike air max 95 shoe especially those responsible for the track, stadium management, timing and record man of the match .

In the possible conditions, and a friend or running with other people

Vehicle easier to find multiple reflection effect wore clothes with runners; so many people are more secure.free run 2 Do not make yourself running the line unchanged. Marked somewhere on clothes prove their identity and take your phone in case an emergency occurs. Leave a note at home to tell his family his jogging route. Extreme weather conditions, it is best to run the treadmill to change, so that when the weather improves when you will be able to safely return to the road, with higher quality workout. 

Let others see you 

Must keep in mind, you can see a car that does not mean that car drivers can see you. Running at night the first thing to do is to let others see you. Nike Free Run 3 Wear bright colors, easy to see the clothes, the clothes to be able to 360 degrees reflective capabilities, such as Brooks' Nightlife series, Nathan's safety reflective vest, or any kind of 3M products and these can happen very Sportswear less scattering in the case of the light back to the light source (car headlights), so you are in the dark or very dark place can be clearly seen too. In addition, nike air max men you can also have edge wear a hat to help block the front of the eye to car lights.

Do your homework in advance

Running on the road in the dark, you will not accidentally trip over potholes hazard. So it is worth spending some effort before a run to do your homework to find a few close to home for night jogging route. nike air max women Start and during the day when you can look at these lines, look to see which way have wide space for running, as well as bright lights to illuminate the ground and sidewalk. Remember that potholes and other obstacles location. When running, use flashlights or headlamps illuminate the road ahead. This will allow you run more easily and higher quality.

Note stretch 

and other endurance sports are different, brisk walking will not let your muscles a lot of stretching. Therefore,NIKE AIR MAX 2012 it is very important to stretch himself. If you do not do stretching before exercise, exercise is likely to hurt. 

Choosing the right shoes 
you can afford to buy a pair of expensive sneakers. Followed by a buffer to the right, the shoes must be flexible and have a front room, so that you can offset the friction between the toes and shoes. 
techniques to correctly 
developing the right technology allows you to maximize the speed and prevent disqualification. The best way of course is to train,NIKE AIR MAX 2013 training, re-training. A knowledgeable coach's advice can prevent you from bad habits. In the training process, you can also pay attention to own way of walking. 

Listen to your body 
when the body is telling when they need a break, do not force to continue. Heed the body's warning signals, pay attention to every pain and joint loud noises. If some parts of the pain over two days live three days,  Nike Air Max 95 360 then the consulting expert.  If more than usual conditions of 5-10 bats, take a day off.

10% principle 

Guaranteed rate of increase next week does not exceed 10%.Eager to increase the amount of exercise will make you feel fatigue and sorrow and grief, do not receive a favorable result. 

Ensure that each day after strenuous exercise in a more gentle exercise instead. This allows your muscles to recover and get out of the previous day's fatigue.  Nike Hyperdunk Basketball Shoe  Strenuous exercise refers to the amount of suitable strength than their larger movement. 

weight training and flexibility training 
brisk walking exercise, the body's entire muscular system is more than running into. Therefore, flexibility is important.   Nike kobe collection shoes You can consult a good trainer or gym supervision, so that you can develop an appropriate plan. 

1.10% principle 
Guaranteed rate of increase next week does not exceed 10%.Eager to increase the amount of exercise will make you feel fatigue and sorrow and grief,  asics gel noosa tri 7 running shoes do not receive a favorable result. 

Ensure that each day after strenuous exercise in a more gentle exercise instead. This allows your muscles to recover and get out of the previous day's fatigue. Strenuous exercise refers to the amount of suitable strength than their larger movement. 
3 weight training and flexibility training 
brisk walking exercise,asice gel noosa tri 8 runnning shoes the body's entire muscular system is more than running into. Therefore, flexibility is important. You can consult a good trainer or gym supervision, so that you can develop an appropriate plan. 

4 Note stretch 
and other endurance sports are different, brisk walking will not let your muscles a lot of stretching. Therefore, it is very important to stretch himself. If you do not do stretching before exercise,clearance asics shoes exercise is likely to hurt. 

5 Choosing the right shoes 
you can afford to buy a pair of expensive sneakers. Followed by a buffer to the right, the shoes must be flexible and have a front room, so that you can offset the friction between the toes and shoes. 
6 techniques to correctly 
developing the right technology allows you to maximize the speed and prevent disqualification.   asics gel kinsei 4 mens shoe The best way of course is to train, training, re-training. A knowledgeable coach's advice can prevent you from bad habits. In the training process, you can also pay attention to own way of walking. 

7Listen to your body 
when the body is telling when they need a break, do not force to continue. Heed the body's warning signals, asics gel kinsei 4 womens shoe pay attention to every pain and joint loud noises. If some parts of the pain over two days live three days, then the consulting expert.  If more than usual conditions of 5-10 bats, take a day off.

Many humans about afterwards concrete exercise bloated muscles, collective pain, brainy fatigue feeling. In adjustment to accelerate the appropriation of fatigue, they'll buy some chicken, fish, meat, eggs and added big meal,  asics t306n cerebration that it can add nutrients to accommodated the physique needs. In fact, at this time is not accessory to bistro these foods not alone fatigue, but accept an adverse aftereffect on the body.

Human aliment can be disconnected into acerb foods and acrid foods. Determine the pH of the food, the aftertaste is not based on it, the aliment is not attenuated in baptize according to actinic resistance, but according to the aliment into the physique generated by the pH of the final metabolites may be. Acerb foods are usually affluent in protein anatomy the top windows of fat and carbohydrates, contains potassium, sodium, calcium, magnesium and added elements, asics gel noosa tri 7 metabolized in the physique to accomplish an acrid actuality that can block claret changes to the acerb side. So, acerb fruit, about is acrid aliment rather than acerb foods, chicken, fish, meat, eggs, sugar, etc., admitting not aftertaste sour, but it is acerb foods.

U.S. pathologist afterwards a abiding studies that alone abominably acrid physique fluids, in adjustment to advance animal health. Normal physique fluids abominably alkaline, humans in sports exercise, feel the muscles, collective anguish and brainy fatigue, the capital acumen is the physique of sugar, fat, protein is a lot of decomposition, the atomization process, aftermath lactic acid, phosphoric acid, etc. acerb substances. These acerb substances activate the body's tissues and organs, humans feel the muscles, collective anguish and brainy fatigue. asics gel noosa tri 8 men shoes At a time if simple aliment affluent in acerb actuality meat, eggs, fish, etc., will accomplish added acerb physique fluids, is not accessory to fatigue lifted. While the burning of vegetables, candied potatoes, citrus, fruits like apples, because of their role as a base, you can annihilate the physique of antithesis acid, abbreviation the acidity of urine, access the solubility of uric acerbic can abate the accumulation of stones in the float may be.

Therefore, humans in the exercise, you should eat added alkaline-rich foods, such as fruits, vegetables, soy products, etc., advice advance the basal antithesis of the animal physique pH, asics gel noosa tri 8 women shoes advancement animal bloom as anon as accessible to annihilate fatigue acquired by exercise.

Scientists from the U.S. abstraction begin that in bodies and dogs active in the process,asics gel noosa tri 7 women shoes their academician will aftermath agnate marijuana chemicals, in medicine, aswell accepted as endocannabinoids. This actuality allows dogs and bodies get aflame while running, so you can actual able-bodied explain the dogs and bodies like active this phenomenon.

According to reports, from the University of Arizona anthropologist David · A · Li Qulin studies show that when such endocannabinoids in the dog and the human brain occurs, allow dogs and humans excitement and encourage the dog and humans continue running action.asics gel kinsei 4 t189n In the dog and human blood for testing, scientists were surprised to find that the level of endogenous cannabinoids increased with running action, and the dog and the human brain constantly intense feeling of excitement and joy.

Scientists believe that changes in endogenous cannabinoids to some extent, a "reward response" part of the theory, but also from the intense aerobic exercise on the other hand showed a human evolutionary history of the "part." Li Qulin studies have shown that exercise can help grow the human brain, asics t264n and aerobic exercise can stimulate intense human activities, which makes humans can evolve faster and smarter.