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Basic Tips For Distance Run PART 1

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  ● 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 q
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How to win a marathon | Beginners training schedule

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" Marathon is a state of mind that says anything is possible "  Winning in a marathon is not an easy process . Slow and steady run can help you to finish , but no matter . Anyone can finish marathon but only few can WIN  So how to became a winner ? 1. Talent 2. Dedication 3. Hardwork These things can make winner and also believe in you . If you wanna win a marathon you should need good training schedule also . Here you have the best training schedule for your marathon ( Beginners version ) Training schedule  Monday : Long Aerobic Running 1/2 to 1 hr Tuesday: Long Aerobic Running up to 1 hr Wednesday: Long Aerobic Running 1/2 hr Thursday: Long Aerobic Running up to 1 hr Friday : fartlek training* Saturday: Long Aerobic Running up to 2 hr Sunday : Long Aerobic Running 1/2 to 1 hr * Fartlek training : Speed training   Run fast as you can  Maximum distance 1k  **  Do time trails (10k , 5k ) and take rest ( Relaxation
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Basic Tips For Distance Run PART 2

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       Marathon Hacks :   1. STARTING HACKS        The most important  matter is you should be take place on the front  of the line . As you can .  Don't be the last person to ran .   Don't be tensed . Just relax and calm .  Don't drink water at the time of starting .  Drinking water is available for all who running marathon by organizer  . Don't be afraid of that .  Ensure your lies are tied properly .  Try to be the first  runner on the line . Sure it will make you confident .  Don't lose confidence by others passing over you .  Don't be tired of  starting with Over speed .   2. ROUTE HACKS :    You must know where you run ( Get the route map or know the routes )   Don't drink water if you don't need it .  Don't waste time with shoe and laces . ( Make sure laces are tied properly ) . Enjoy the places where you run  , it may helps you to get away from tiredness .   3. TIMER HACKS :  If you are on a marath
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