Basic Tips For Distance Run PART 1

 ● Why Running ?

      As we know hundreds of people are die everyday by cholesterol and other life style diseases . Running is the powerful way to get rid of them . Running is must for build a healthy and wealthy generation . Come on let's make a change by the  Magic of Running .

 1. Type of Distance Run

•   5k
•   10k
•   21 Km ( Half marathon )
•   42 Km ( Marathon )

 2. Exercise before Run

 ● Stretching is the basic exercise before run . 

 ● Stretch all parts of your body , as you can . 

 ● Don't be over Stretch , it will be strain or pain

 ● Don't do strange Stretching exercise ,it may causes many muscle releated problems . 

 ● Don't do exercise soon after food or drink .

 ● Understand what are Stretching exercise and what are body exercise . 

 ● Morning is the best time for Stretching . 

 3. Breathing Techniques

 ● Concentrate on breathing .

 ● Follow internationally accepted breathing methods . 

 ● Don't be quick breathing or Over deep breathing . 

 ● Maintain same level of breathing along the run .
 ● Increase breathing speed for sprint .

 4. Foot Steps 

 ● Make longer steps as you can .
 ● Avoid closer steps .  

 ● Don't look your legs while running (look forward ) . 

 ● Do flate foot or middle foot on distance run .  Use front foot on short run . 

 ● Use legs prior exercises . Don't be over .

 5. Timer

 ● Use accurate timers or sport-type watch's

 ● Use branded or highly recommend timers

 ● Buy that can hold on a palm (Hand friendly)

 ● Helps to improve your speed . 

 ● Distance calculator . 

 ● Improves confidence on running . 

 ● Prevent time lose . 

 ● Basic and best fact on running .

 6. Food Before Run

 ● Drink two or three glass of water before your morning run . 

 ● Eat healthy and light food Before your run . 

 ● Avoid heavy foods before your run (Fast foods , Meats , etc ) . 

 ● Avoid running aftersoon to food (up to 1.30hrs) .
 ● Avoid foods which have excess of oil content .

 7. Exercises after Run

 ● Must do exercises after your run (Morning run , practice run ).

 ● Help to improve your stamina . 

 ● Prevent body from over heating . 

 ● The best time for body building workouts . 

 ● Prevent from full day tiredness . 

Thanks ....