tips for running

Find the right time to run
You are not forced to run when you get up, he says. It’s more about finding what works for you, whether you train in the afternoons or evenings does not matter. If your schedule is too busy at night, here is John Stanton, owner of The Running Room in Edmonton, and author of four books on the subject: “persevere in training. You will see, body and mind will adapt very quickly

Less stress, more relaxation
Virtually all runners say there is nothing better than a good race to get rid of stress. This exercise requires staying focused on your goal and forgetting the rest. In addition, it is said that it has the effect of releasing the alpha waves of the brain, bringing a feeling of relaxation.

Running alone or with others?
Finding motivation in two-man training can be a problem in the absence of the race partner. Think of training as a job you do at work, says Cecile Peterkin, Toronto-based career coach and coach. “Do what it takes to accomplish the task.” If you are used to running for two and your partner is absent, you could join a group during this period or take your dog or your neighbor’s dog, for example

There is no age to train in the race
Running regularly will help you live longer even if you are not in the prime of life. According to a study by Harvard University, every hour devoted to exercise increases your life expectancy by about two hours. Of course, check with your doctor before you get into a race training. Any injury is a good reason not to train, “says Dean Hebert, Arizona-based certified coach and author of the book Coach, I Did not Run Because … “Having a little pain is not a good reason

Increased cardiovascular capacity
When running, the arteries dilate and contract about three times more than at rest, improving the health of the cardiovascular system and blood circulation. In addition, running contributes to heart health in a variety of other ways. Studies show that it has the effect of, for example, raising HDL (or “good cholesterol”) the elasticity of the arteries, to attenuate the formation of atheromatous plaques and to lower the arterial pressure

Running relieves menstrual pain and discomfort
Believe it or not, exercise helps to remove many of the symptoms of menstruation. Cecile Peterkin suggests that you run for 10 minutes and stop training if you still have symptoms. The important thing is that you will have tried

Jogging, an anti-kilogram weapon too much
Running helps eliminate excess weight. The caloric expenditure depends on the metabolism and the weight, but on average, a woman of 55 kg who runs thirty minutes at a moderate pace (8 km / h) burns 230 calories.

Goodbye cramps!
It is necessary to wait at least 30 minutes after the meal before running, recommends the coach. However, for many people, a light meal like cereal or a sandwich does not cause them cramps during their training. Make sure you have the right posture and pay attention to your breathing, says author John Stanton. “Start slowly and increase the intensity as the race progresses. Concentrate on your expirations, as a swimmer does, and relax with your breaths. If you do not see improvement, do not stop training. Experienced runners have less stomach cramps than beginners, says the coach. It’s a question of persevering, either by continuing to run during cramps or by walking. You will see, the cramps will disappear over time.