The time spend on running exercise should be of your own control. However, the duration of each run is best not to exercise less than 30 minutes, do it every day is better, but when some emergency difficulties come, you may exercise once two days. Do not exercise more than two days will make little effect. If you get enough time, dusk is good for healthy, exercising every morning hungry is not scientific. Running at night is best to run before dinner, if it is after a meal, should not exercise within 2 hours after meals.
Long jogging training can make strong and thin legs. The methods of running to reduce weight are long-term exercise. Each continuous run time can not be less than 40 minutes, every day is better.
For jogging, the uniform speed is better, that started more slowly, and then slowly speed the running speed to the second half to maintain uniform. This can save time on preparatory activities. The maximum speed should be accord to runner’s healthy level. Arm is usually a large extent in terms of a fast sprint, to other slow speed running, it is for balance, do not care about that too much.
If you would attend the marathon, we suggest you do some amateur exercise, or get a sport teacher to guide for you. Pay attention on the basis at the beginning of training. Long time is better, about 70 to 90 minutes every time, first is to complete that, do not worry about the speed, do not give up and the speed is the later thing you would exercise.
When air pollution is serious, when outdoor exercise is not recommended, you can go to the gym. You may wear masks. At the first beginning, it will not be comfortable, but later you will adapt to it.
Women should pay attention for their running exercise. Female menstrual period is usually mild activities. Some women can adhere to the run, but the best of halving the amount of exercise, should rest on the second day of menstruation.
Try to strengthen the running power. With enough durance bases, the easiest way is mountain running. Regular daily running mountain plan will do wonders to plain ground running, for competition is a significant effect. Mountain runners can not only increase thigh strength, enhance coordination of legs, but also enhance the coordination of the brain. This is most obvious to elders. Studies show that elders bone density is more than who do not attend running exercises.
At the beginning of mountain running, you may choose those cliffy hills. Ideal of the mountain run, a quarter-mile length of its mountain, not so steep.
Get one pair of most suitable running shoes. When are you going to start running exercise, one important thing is to understand their own feet, and then buy a pair of line with the characteristics of their feet running shoes. Only in this condition that you will go exercise smoothly and achieved results, and will avoid injury. Asics running shoes have the longest history, and the Nike and New Balance is also good choice.
The author had participated running for more than 10 years, Nike Free Run is his favorite running shoe and the Nike Free Run 2 is best.