Best Road Running Shoes
Nike Women’s Free RN Flyknit 2018 Crimson Pulse/Sail/Hyper Crimson/Black Nylon Running Shoes 11 (B) M US Reviews
Exercises to strengthen learning
Lead pumps to strengthen your arms and chest. Lie down on your stomach with your hands on the floor, against your shoulders. Then keep your head, neck, back and legs in line, exhale and lift your arms while stretching your body. Your hands and fingers must support the weight of your body.
Try to hold the board for 30 to 45 seconds. Start lying flat on the floor as if you were pushing. Raise your body and keep your weight on your forearms and toes. Try to hold your position for at least 30 seconds, drop it on the floor, rest for 30 to 60 seconds and try again.
Train the abs with crunches. Start by lying on your back with your knees bent and your feet flat on the floor. Place your hands on your chest or behind your head, tighten your abdominal muscles and breathe out slowly by lifting the upper body.
Focus on the buttocks and central muscles with bridges. Lie on your back with your knees bent, feet flat on the floor and arms on the sides. Exhale and exhale by wrapping the abs, slowly lifting the hips and lowering the back of the floor. Stand until your arms and knees form a straight line and keep your hands flat on the floor to keep your balance.
Strengthen your legs by doing squats. Stand with feet shoulder width apart, fingers slightly out, back straight, arms folded to the side or crossed over the chest. Keep your upper body in line and mobilize your core muscles, slowly bend your knees and lower your hips as if you were sitting in a chair.
Try to make burpees for the entire body workout. Start by spreading your feet to shoulder width, then jump and leave in a squat position. Place your hands on the floor and push your legs back to bend and bend.
Invest in weights or in a gym. Although you can do many strengthening exercises without weight, dumbbells, dumbbells and resistance devices, you can increase the intensity of the exercise. To prevent injury, start with lighter loads and avoid moving away from the body.
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Use your environment
Discover the potential of your home for a great cardio exercise. Running is not just cardio activity and you do not need StairMaster when you have real size. Walk or walk down the stairs, according to your needs. You can also perform operations as follows.
Including strength training. You can be creative with what your home offers. Walls, floors and furniture are the best solution for strengthening exercise. There are many training options around your home. If you do not have much space on the floor, use the heavy wall. You can also use the wall to lift straight by placing the body against the wall. Place your hands in the triangle in front of your chest and push.
Use different furniture throughout the home. Just look at your tools and see how they can be used for their potential training.
Yoga practice. Yoga training is easy to do at home because they only need to use the floor (and mat, if any). Yoga can be good for small cardio exercises or to soothe and stretch after your exercise routine. The mind can also calm and relax.
Run Long Distance
Get right for your shoes. Keep your shoes running in the shape of your feet as long as you can not be too tight. You do not want to be bothered by bulbs in the middle of the race. The longer you run, the better your shoes will be. If you run daily, your shoes will last only 4 to 6 months. If your feet suddenly begin to hurt you, it’s time to look for a new partner.
Load carbohydrates. If you decide to join for 10k or more, it is advisable to load a carbohydrate in a day or two before. But we have to do it! You do not want too much fiber, protein or fat. And it should hurry to catch up to avoid the risk of nausea during the race!
It’s hot. Run the speed of the conversation or slightly slower in 10 minutes and faster in five minutes. Follow him after training. (High knee, butta kick, jump) It will take your circulation without removing too much energy before its time. All of this depends on whether your heart rate starts to grow.
Peace to yourself. At the very beginning, you will be ready and ready to go. You start like a bat in hell … and you get tired quickly. Instead of exhausting yourself (as in sprint), run at a speed that you can keep constant. You will last a lot, much longer.
Do not lose when you’re tired. When you’re tired, try focusing on other goals, like half a mile, or thinking of something to do when you’re done. Stay hydrated It is very important to stay hydrated for the long term. If the time is longer than 50 minutes, stop. However, if you get the water on time, take a sip. Washing water in the middle of the race causes confusion. And you may need to pee!
Cool. At the end of your trip, jog and walk. Your heart rate should be close to the resting speed when you stop. If you stop while sliding the brick walls, your heart and muscles will hurry up. This is the kind of activity that causes damage! Do not let it be part of the exercise. If you are within 30 minutes, do it within 30 minutes, then, and only then, listen to yourself.
Buy your Running shoes
Go to a walking shoe store specifically for your convenience.  Different styles of shoes can be changed by fit and flavor. Sometimes the materials used to make the shoes can make them uncomfortable, hard or heavy. Avoid going through the efforts of many different couples in physical stores.
Try your shoes at night. It may sound sound, but throughout the day, your feet swell due to physical activity. By testing your shoes in the sun, you can avoid buying too little shoes.
Seek comfortable shoes. If you feel stung or uncomfortable, the shoes may not be better. Along the way, your legs will grow. In addition, throughout your trip, uncomfortable features will light up each stone, which will make you feel uncomfortable.
Consider the larger half-size. The tension in the leg and the resulting inflammation means that most runners need to buy half-size shoes that are larger than their average street shoes.
Ask questions about the characteristics of your shoes. A good pair of running shoes can be expensive, so you may want to avoid paying excess for unnecessary features.