If you want to release stress, anxiety or alleviate depression, then it would go for a walk! Existing evidences that walking faster than most effective drugs, kayano 18 running shoes and there are long-term benefits. If you insist on a walking program, you will find that there has never been a magical natural effect. To cope with stress or depressed mood is a skill to learn, but in our fast-paced society, no one told us how to release the pressure. Walking is the fastest, most economical and most effective soothing nerves energize the body and mind approach. Walking can make people feel good. Because the brain can produce amines walk polyphones, amine polyphones with morphine-like structure and function, can play a calming effect, giving comfort. Walking also promote neuronal development; help to reduce depression and anxiety. Active learning new skills, such as improved walking posture and use of core muscles, but also helps to divert attention away from the negative thoughts go to the body's natural rhythms. Constant training can increase the depth and frequency of breathing, so that the body is full of oxygen, soothing edgy nerves. asics gel noosa tri 7 These tips will help you maximize the use of walking to improve mood: 1 When you step leg forward, in fact, is the core muscles relaxed legs and feet, making walking more relaxed. With an increasingly strong core muscles, the body will be more stable. Therefore, make full use of the body when walking the core muscles. 2 Win "gas" walk (20 minutes to 1 hour). Take the time to pay attention to: Slow breathing completely, completely emptying the lungs, then every breath fills the lungs. With abdominal breathing 5 minutes walk. Then, once every inhale imagines rising from the spine to the head. Exhale; imagine their former subordinates from the spine down to the toes. asics gel noosa tri 8 men shoes Benefits of walking in all its "side effects" are positive. Praise others; recognize that they are part of the natural flows. Sometimes, recognizing that we belong to nature, this idea is much larger than own things, to make him more likely to respond to negative feeling. http://lovefitness.tblog.com/post/1970558816 asics gel noosa tri 8 women shoes http://movement-of-fun.livejournal.com/7379.html
In the end should be landing heel or forefoot landing? I believe this issue plagued every novice like me. Jars have different opinions, different opinions of each horse.asics gel kinsei 4 It seems we are all very reasonable. So this question has been bugging me, though will not question their correct landing techniques affect the mood and love running, but once the high-intensity training brought me pain, certainly let me asking this question. Finally a chance to see one in a bookstore run thick book, it is called "Die Laufbibel" (Running Bible), a little something to see, just for its detailed, scientific and popular on the shock. Almost two days after reading most of the content, share this experience with our friends ran. This post discusses the correct vertical landing scientific way.
Heel landing is generally amateur runners selected landing way, I too began to run. Remember beginner running,asics gel noosa tri 7 men shoes have read Murakami village tree running experience, the last few pages of color photographs accompanying his running, but also the heel landing, take it for granted that the school he is always unmistakable.
Forefoot landing is middle-distance professional players selected landing way, I also tried to run a few times. Initial feeling was very good. Probably because I was born with thick legs thigh bar (unfortunately I still can not get the qualifications figure, otherwise there is photo evidence of the fact, I really was not thick legs look long distance of the material), followed by the landing distracted than the running fast half a minute's pace, asics gel noosa tri 7 women shoes and more relaxed.
The book raised, heel landing is most people are using modern posture, has a great risk. In particular the resulting impact on the knees and other joints can easily lead to pain. And because modern human lifestyle, many people's muscle is short, this method can lead to erroneous floor running posture. In comparison, the forefoot landing there is a more efficient way of landing. But because most people torso, legs, foot muscles strong enough, it may cause pain. The book advocates, with the palm at the foot after partial lateral landing to landing approach combines two advantages and avoids disadvantages in two ways.asics gel kinsei 4 t189n With the correct head, torso, arms, thighs, legs movements, such landing, posture natural light, to avoid the pain and shorten the time of contact with the ground, more efficient use of the body. http://love-to-move.webs.com/apps/blog/show/29627454-how-should-after-training-diet- http://lovesports.hoxx.com/2013/07/04/three-principles-of-long-distance-running/
Many marathon runners do not realize that training is one of the most important factors reduction phase. In the last two weeks to reduce the amount of running and long distance running weekly amount is critical, the only way you can from training before fully recovered,asics t356n while for the game and adequate rest. In the following discussion, we assume Marathon on Sunday. Further, we can be understood from the reduction stage to two weeks before the night before the marathon time span, this time there will be topics such as physical preparation, nutrition, psychology and reduction of precautions. You can refer to the countdown marathon race strategy to obtain information about the relevant paragraphs before finally ready for further information.
Physical preparation
In the two weeks before cutting your distance running training and strength, reduce endurance training and speed training. Reduction reference to the following schedule (schedule Ⅲ) listed in this period of time running distance.asics gel noosa tri 8 You must decide whether you need before the game Friday and / or Saturday complete rest.
Nutrition
Week before the marathon
Since you are in the last week reduced the running total, so you must realize that you do not consume so many calories in the past, so if you do not reduce your diet, then you may be in this week to increase 1-2 pounds of weight.
During this time careful selection of food, the goal is nutritious and healthy, rather than those snacks and high-fat foods.
Add water before the marathon,clearance gel kinsei 4 especially in the three days before the game when carbohydrate. Studies show that if sufficient water, carbohydrates more easily converted into glycogen. During this time your weight will soar, but do not worry, this will be your source of energy during a marathon.
If you are starting from a small town, so be sure to carry a healthy snack to be eaten marathon weekend. Reduce time to the grocery store to buy food.
If you are going to fly to marathon seven o'clock, that should carry water, high altitude makes you dehydration.
The night before the game
Eat your one thousand training when eaten carbohydrates, eat a simple pasta is very good, avoid high-fat foods (such as Alf redo, pesto, etc.). Avoid eating too many cold dishes and vegetables, asics triathlon shoes and whole grains, as these will give the game difficult, leading to digestive problems.
As coffee and tea contain caffeine, which makes it difficult for you to fall asleep while to remember that caffeine and alcoholic beverages are diuretic, and you will dehydration.
Rest
To more sleep before
Friday night will go to bed early, and then get up early on Saturday, it allows you to get up early Sunday morning habits. Friday night's sleep is the most important, because many people feel that the night before the game is difficult to have a good rest and sleep.asics gel noosa 8 If you do not sleep well on Saturday, then at least you sleep well on Friday.
Saturday after dinner and do not think any thing about marathon best of its watch TV, read a book (not about running), or find some other things to make leisure until Naquin.
Get up early to eat, go to the bathroom, for everything you think it should be, so to get up early and will not panic. A few hours before the game the best is to try to rest, relax your feet.
Luggage
For the game you want to go outside, do not wait until the night before departure began to pick up needed items.gel noosa 7 running shoes And you will need to bring things you want to make a list before departure day will packed.
Whether you want to run a marathon in the city still have to pass through the city, you have to be put to the race site every thing fitted to the training package, which should make the night before the race. While the number cloths do in your front shirt or T-shirt. Carry a roll of toilet paper to avoid going to the bathroom or temporary toilet not found. Are you ready for the game already, do not worry about what you need to wear a belt, or even what.
Sightseeing
If you are going to a new or scenic city game,noosa tri 8 then to restrain him in the day before the desire to explore on foot a lot. You need to rest your legs in order to participate in the competition.
After the game in the afternoon or the next day you can have enough time to go sightseeing. Relaxing stroll is the best treatment for your tired legs way.
Psychological factors and concerns
You can focus on the reduction of the period read books, magazines, and other can give you motivation and exciting things. Relieve your anxiety and worry before a few weeks. Before the game for those long-distance running is critical to reduce and eliminate stress and anxiety is the best way. Remember that before the tension is a normal reaction, noosa tri 7 even the most experienced runners have such feelings.
Tactics and goal setting
Do not go at night before taking your game plan or tactics. Such as pace, depots rest, and friends to join in the race and other factors should be planned before the days and weeks rather than a few hours before the game,asics shoes had never been seen you should try to relax or sleep. http://love-to-move.webs.com/apps/blog/show/29565754-how-to-safely-increase-the-mileage http://lovesports.hoxx.com/2013/07/03/running-shoes-cushion-the-impact-on-the-knees/
Gradual
Deb Miller has a soft spot for jogging, but Colorado Lemont city residents but not running habits. "Although I ran intermittently for many years, but the pain is always made dejected." airmax 1 mens She said, "and later, that is, I am 57 years old, my husband and 68-year-old joined the Fleet Feet Sports Store organization's "Let's start with unbounded Run" campaign, she gradually developed to three days a week to run together with the event participants, the total mileage of control in 10-14 miles (one of them ran mountains, one day workout speed, as well as day to do long-distance running). Besides, she also spent three days one week to the gym to participate in aerobic exercise (jogging before she would have done before) and strength training exercise. now 58-year-old Miller often associated with a man named "fast forward" of the organization with exercise, she conducted at Westminster Holy Cow 5-K (race length 5 km) cross-country race and achieved second place, this is her first race and proud. In addition, she also ran called Bolder Boulder 10-K (total length 10 km race) race (before she participated in the tournament is on foot project) now, Miller has participated in the half marathon on the target "I want to shine with their own 'second spring'. "The most important thing is: as much as possible from the" new love "him to be happy,air max men 95 running shoes she said," There are a lot of times to slow down the running speed even want to stop and take a break, but in order to make up for lost time, I chose to continue at full speed Forward. "
Challenge yourself properly
Unbounded running activities or similar entry runners-friendly activities are very good. "A perfect running program can be equipped with a trained instructor, responsible for the early runners and can effectively prevent the running intensity aggressive." California Chico (Chico) City unbounded plan coach Angela Hartwell said, "In addition,air max 2012 mens running shoe it is the beginning of runners Concerned about size, it participated in a series of training activities that you can learn a lot from them. "
Away from the pain
Novice runners often lack experience, but fortunately full of enthusiasm. "I can do" attitude nice, but be sure to pay attention to "10% rule": maximum weekly increase of 10% compared with last week's run away. (For example, this week, ran 12 miles, and then ran away from next week's best not to exceed 13.2 miles.) This rule also applies to strength training: for example, you are doing the interval training, then the adjacent two weeks of pace ( Translator's Note: With speed that treadmill workout per kilometer or per mile time-consuming) poor do not reach as much as 45 seconds. "A little bit of progress toward goals, airmax 2013 men such as reducing weekly pace for 5-10 seconds is enough," from Wisconsin Delafield City fitness coach Brianna Boehner introduced the. (Translator's Note: do first short-term high-intensity exercise, and back to a time-longer low-intensity exercise, and to stay out of the body time to recover, called interval training.)
Implementation plan
Running just joined the ranks of the "big friend" Although older point, but usually more than their friends ran patience, perseverance and more, such as in a 22-year-old ran on this age it is difficult to tell those more than friends. But the problem is that older friends often run trivia ridden life, for running a negative impact on implementation of the plan. If you are faced with such a situation, it may set a goal for himself, such as a week or participate in a 5 km race within a week of taking the time to run the full 15 miles, which takes in the life and work time I arrange a reasonable time and the planned target.Free Run Men Running Shoes The best way is to set the time in the morning, after all, there are few things that would conflict with this time period, if they can be called on a run Friends of the better, provided that you do not put people in the morning 5:45 pigeons. http://ammwnk9.dhpreview.devhub.com/blog/1928864-speed-basic-training/ http://movement-of-fun.livejournal.com/6401.html
Burn calories
Within one hour of calories consumed, easy movement condition 420 cards (weighing about 120 pounds of you);nike free run 2 588 cards (weighing about 150 pounds of you)
Strengthen muscles and endurance
Law uninterrupted jogging can enhance motivation and muscular endurance, muscular endurance and encouragement and we usually keep work emergency response capabilities, jogging is one of the best.
Improve heart and lung function
Jogging sustained contraction of the heart blood will increase output and reduce quiet heart beat rate _, _ lower blood pressure, nike free run 3 running shoes to increase high-density lipoprotein in the blood bile _ sterol content, enhance the body's ability to work.
Metabolic detoxification
Xxx law allows the body's metabolism to speed up, slow down the pace of aging physical function, and the body of toxic elements such as to spare {substances excreted through sweat and urine.
Relieve stress
In a highly competitive environment, without exclusion tension, mental and psychological pressure, will always underdog.free run 3.0v4 Moderate jogging would reduce the psychological burden and maintain good physical and mental condition.
Improve the quality of life
Health is the foundation of all things, a prerequisite to enhance the quality of life is to have a healthy body, and regular jogging activity is the only way to promote good health. http://enjoy-the-run.tumblr.com/post/54240888379/physical-discomfort-but-also-do-not-run-it http://movement-of-fun.livejournal.com/6181.html
One, for many people, this is a temptation to practice together and encouragement as they ran from ran a few miles from the warm-up process, will make some spiritual communication. Even some guilty of some minor errors, we will not be offensive, abandoned, especially for the elderly, people and things they have to face any more than the young seem thoughtful, more generous heart.
Second, practice together in a team practice there is a greater emphasis on interpersonal trend. Some people remain in the running time conversation, rather than focus all our attention on the treadmill, the results of long-distance running after the end of their troubles and sorrow will be like never happened disappeared. There is also an advantage that this training method will not allow them to lose confidence in the sport, because they will be very happy to maintain a rhythm ran chat.
Third, between adults running together can help each other reflect the more prominent, which is one more proof you can not see the fact that day glance. This is the kind of energy ─ ─ sharing phenomenon, when a member needs help, this collective energy production brought about will undoubtedly highlight the role of any one fixed team of runners to participate, will gradually realize that this energy exchange, group seems more than the total energy and the energy of the individual should be large. Some ran a few miles on the road for people who will feel tired, but the collective energy of the effect can be within the fastest time to let him recover, which is to get people running a great enjoyment.
Fourth, the assurance of safety. Long-distance running team, whether just to participate in young women, and old players, when they are a people movement, the feeling of insecurity will always hit, but feel it is in the adventure. And this form of exercise go hand in hand in elderly runners is inspiring, and tends to make them feel confident running, but also add to the team - were relaxed feeling.
Five, this team will be running a special form of the complex there is in it, while it is in any other scenario is almost impossible to achieve. This is more for older runners in terms of special significance. When they grew up in the children leave home, or old friends moved away or passed away, they will feel more and more away from the society, they have no other chance to easily develop friendship, and this is a very good team the development of an environment of friendship, in the course of running the team, greatly improving the interaction between people. Many runners running through collective formed in their lives a great deal of special space, but this particular space will exist only when running. These special complex and can not run away from collective existence, this team will be very respected among the members of this complex, they do not want from the collective running this kind of environment. Because once gone, it will continue to keep this complex is not realistic, they will be in danger in the mind.
Six, in this we often because of race, gender and age differences caused by the friction of the world, more and more, these typical sentence together runners can usually go beyond such limits. While most runners tend to be more internally homogeneous groups, whether in age, gender, ethnicity and political affiliation, or in terms of running stride. Result, the running of the team is able to provide a conventional social structure, in this social structure, members unwittingly found them already had contacts with other people, but beyond gender and generation gap.
Seven, in order to improve the running performance of individual purpose, collective training is much easier than training alone. When a team is ready to meet a particular challenge to train for a marathon than good, people will find that training alone is terrible. In team training, not only training goals becomes possible, and make the process more interesting, regardless of one's past achievements and of age, will have such experience.
Eight, the training will make runners accrued gains speed, and endurance in both into the director. Training once a week runners think they are more comfortable circumstances, is not willing to enhance the speed, but continue to maintain their existing state. After the finish they will not feel particularly tired, they can make their remaining forces have the energy to eat pizza, or a member of a family that continues to draw they did not run out of power, while arrangements for next week's training program.http://x3szjfq.dhpreview.devhub.com/blog/1924373-running-time-to-how-regulation-of-breathing/http://lovesports.hoxx.com/2013/06/28/correct-jogging-running-posture/
Running is an aerobic exercise while breathing is the main way to get oxygen. But many people in the running because of improper breathing, frequent muscle cramps, stitch the situation, did not run a few steps out of breath, fatigue unbearable.
1 deep breathes before running.
Running before the nose inhaling enough air, and then hold your breath for 5 seconds and then spit it out slowly, so breathing allows the body into the best state of motion.
2 runners have breathing rhythm.
Rhythmic breathing very difficult to grasp, but it is a good coordination between movement and breathing. Many of the world champion on the use of this approach to exercise, such as running three steps incoming or outgoing breath; if it is run, you can run two steps per breath, exhaled breath ran every step; But if the rhythm of breathing you experience difficulty in breathing, you can run each step inhaled or exhaled breath.5 seconds inhalation can jog 5 seconds outgoing way. Running, shoulders, wrists, hands and chin are in a state of tension; the gas exhaled process is the process of relaxation. So exhale, swinging his hands, shaking shoulders, open mouth can relieve physical stress.
3 after running breathing relaxation.
Block the right nostril with his left middle finger with 4 seconds inhale. 4 seconds and then hold your breath, take away your finger on the right nostril, then exhale slowly, change sides repetition. After the run 15 minutes after using this breathing pattern, can effectively relax and relieve symptoms. Morning in this way also helps to clean up the nasal cavity. http://aerobic-exercise520.tumblr.com/post/53916199114/how-to-train-ankle http://movement-of-fun.livejournal.com/5850.html
Marathon medical supervision must be conducted on the basis, in order to make the exercise and healthy development, to ensure the health of the participants, while improving health, but also can effectively prevent accidents.
Participants must be strictly first comprehensive examination of the body, the body qualified to apply. Expert Advice Marathon lovers, who suffers from hepatitis, heart disease, hypertension, diabetes and other illnesses unfit to participate in Marathon, should resolutely do not participate in the competition. Where temporary sick, such as colds, fever, tachycardia, fatigue, heart pathologic murmur, ECG abnormalities or trauma healed, etc. who can not participate in the competition.http://together-movement.webs.com/apps/blog/show/29140299-what-to-eat-after-exercise-to-lose-weight-the-most- http://lovesports.hoxx.com/2013/06/26/ten-runners-error/
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