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15 Tips for Beginning Runners

15 Tips for Beginning Runners
  1. Before Starting Your Cross-country Training

You finally decided to take up running. This is the simplest kind of physical activity, and it will quickly help you to get in shape, lose weight, be younger, strengthen your health. You are determined to run fast, run long distances.

First tip: do not tear yourself off the bat. Running is one of the least traumatic sports, but still, you can hurt yourself, running too fast, too often, too long. It is better to start with small speeds and small distances, and gradually, improve the results. This is much more interesting than running from the heart for a week and then 4 months limp.

15 Tips for Beginning Runners

2. Come on Yourself the Right Sneakers

This is the most important part of the outfit. Take your time with the choice. Buy only well-known brands. Find a model that is perfect for you and is designed to run along that coverage where you will train. Grunt, asphalt, grass, forest paths, gravel – for different coatings, different sneakers. Under the link the general recommendations how to choose running shoes.

3.There Are Two Main Things in Running, Time and Place

They are the main reasons for which people do not run. “No time”. “There is no place to run.”

Time. Enough 30 minutes a day to come in great shape. Instead of one series of some stupid series, you will go for a run.

A place.Wherever people walk they can run. Parks, embankments, bicycle paths are better than streets with intensive traffic. Grunt, grass – better than asphalt. But any of this is better than just sitting at home. In special sports applications such as Endomondo or Rankiper, you can watch the running tracks of other runners. Choose the one that is closer to your home.

4.Test for 1 or 2 km.

At the very beginning of training drills, check for how much you run 1 km. or 2 km. This is to then see how your results improve. Do not try to run the test. Where is the middle between “relaxed” and “on the limit”.

5.Formula Fit to Improve the Results

F (frequency) – Frequency, for example, 3-5 times a week. I (intensity) – Intensity, meaning a comfortable pace for you to run. T (time) Time, 30 minutes a day, for example. In the beginning, even with the transition to a step, you will easily overcome 3 km. for 30 minutes, and soon calmly for the same time to run 5 kilometers. Imagine yourself a Turtle, not a Hare. Haste in increasing the speed/distance is harmful.

6.Find Your Comfortable Pace of Running

It sounds simple, but the problem is that beginning runners do not know how it feels and therefore tries too hard. From this comes overwork, apathy and even trauma. Here are some tips.

15 Tips for Beginning Runners

7. Do a Warm-up and a Hitch

a) Run for 1 minute less per kilometer than you ran in step 4.

b)Run with 60-75% of your maximum heart rate, which is calculated by the formula 220 minus your age. For example, your age is 30 years. So your heart rate monitor should show values ​​in the range of 114-142 beats per minute.

c) Or the easiest way, if you can talk on the run and do not choke, then this is the right rate for you.

Devote three minutes to stretching before jogging and five minutes for walking or leisurely jogging. This time do not include in the training. This is already commonplace in all sports recommendations, but your muscles should be elastic and warmed up before any training. After jogging, do not stop abruptly, lay another five minutes for calm walking and another three minutes for stretching. Muscles will recover faster and less ache.

8.Do Not Hesitate to Go One Step Further

Doing a jog in the run with the transition to a step is not muhleozh, it’s normal. So do even experienced runners. Running and step-change is used in the following cases: when it’s your first run, to recover after a long break, after a trauma or illness, to warm up before jogging, to cool down after running, to make your run faster (in this case it’s a classic interval training) to make long jogs even longer. The best results will be if the pause with the transition to a step lasts from 1 minute to 5 minutes.


Seven Helpful Tips for Developing Your Biceps

Seven Helpful Tips for Developing Your Biceps

One of the issues that most concern fitness enthusiasts and exercise, in general, are the biceps. Who does not want to wear some arms like Jean Claude Van Damme to show the hours spent training hard?

Seven Helpful Tips for Developing Your Biceps

But, curiously enough, important aspects are often forgotten that can be decisive so that the results are visible and do not end up despairing ahead of time.

In addition to a proper diet extraordinarily rich in protein and adequate routines, here are five tips that can help you improve the appearance of your biceps.

  1. Support your back against a wall while doing your exercises

Many times it is inevitable that when exercising biceps with free weight while standing, help us on the back to propel us, albeit unconsciously. Has it ever happened to you? Are you completely sure? An exciting way of not making this mistake can be to lean on any straight wall. This means it is easier to concentrate on the routines by exercising only that which interests you: the arms leaving the back still.

  1. Patience is a virtue

When exercising your biceps, it is essential to keep in mind that more does not always mean better, on the contrary. Doing more series of recommended ones do not say that you are going to achieve exponential growth, much less. Concentrate on performing your exercises in the best way possible, and increase the weight gradually. But do not fatigue your arms in vain.

  1. Do not give up your muscles

Another aspect to keep in mind while working your biceps is not allowing them to relax until the moment you finish the series you are performing. It tries to maintain in constant tension the muscles, thus avoiding that they oxygenate. This way you can achieve more visible results than if you relax them throughout each series.

  1. Take advantage of other muscle training

It’s undeniable, but sometimes forgotten easily: not only do you work your biceps when you concentrate on them. In addition to training them when to focus your efforts on your arms, you can also do it another day a week while focusing on the shoulders, chest or back. Many experts agree that training two days a week is balanced and beneficial.

  1. Beware of injuries

7 Helpful Tips for Developing Your Biceps-Weight is essential when training your biceps. Keep in mind that this is not an unusually large muscle and that, contrary to what many people think, is more likely to injure than we would like. Do not use excessive weight and, as we said in the second tip, you see increasing weight gradually. Schwarzenegger was not made in two days!

  1. Always keep in mind your genetics

Whatever they say, genetics plays a crucial role in improving physical appearance and muscle growth. Especially if it involves the biceps. Do not despair if the results of your exercises and routines are slower than you would like or what other athletes get. Instead, concentrate on perfecting the execution of each day that you decide to train the arms. With patience, you will notice the evolution in a matter of time.

  1. Proper grip is important

Something prevalent, especially at the moment in which you handle enough weight when exercising the biceps is not to realize a suitable grip. Always keep in mind that the stronger you grip the handle or the bar you are working with, the more intensity you will generate in the muscle, and the better the results you will get. Also, by the way, you will avoid possible wrist injuries.

So, you know, if you consider these tips and perform a series of repetitions and appropriate exercises, you will more easily meet your goals. And remember that the biceps is a muscle composed of two heads, the inner head, and the outer head, do not forget to exercise both.