How are able to run long distances? How taking place in the rugged areas? How can you increase your speed while running?

How are able to run long distances? How taking place in the rugged areas? How can you increase your speed while running?

?How are able to run long distancess

For many men, are not considered sports something important in life and abandoned by many either
because of laziness and procrastination, or because you do not know the best way to do this and get the body of an athlete limber and healthy, and one of the simplest kinds of sports, and the most useful is jogging, but how to start your courses training in the field Alriqd and what are the risks and benefits that ensue from this? This is what we will tell him.

1) Why do people hate jogging and solving that problem

Likes a lot of people watch racing jogging, marathon in theory, but they do not want to experience it for themselves, so if this difficulty can start games other sports favorite, such as football or basketball or handball, a sport that requires sprinting from all of the pitch towards the ball, may suffer some problems in the beginning and fatigue obtain them quickly, but with continuous training and you'll find yourself repeating it can run for a long time without feeling any fatigue.

2) running slowly

Imagine that you are jogging for a distance of 5 km and the expected time for the completion of each kilo is 9 minutes, why slowdown and the completion of the distance mentioned above in 10 or 11 minutes, it's not a bad thing, but quite the opposite is the type of exercises for those who ran for the first time, when end of the required distance from you and train them well, then you can improve your level and then breaking the previous record and the completion of that distance in less time.

3) Avoid Injuries simple trick

If you pursue professional training, they're doing to cut 180 is a step in one minute, while the amateur Fatakhron this figure increased by almost 30 step, why this difference? Because professional athletes who ran a fast pace and short and do not touch the feet of land only a superficial manner and this is what help them to avoid injuries as a result of lack of pressure on their feet a lot, which provides them with a greater effort during the races, so I tried to practice on the completion of three steps per second, and you'll find it difficult and awkward in the beginning, but you can use the song in a noisy help you accomplish this depending on the tones and you'll find yourself automatically get used to it after more than one attempt.

4) change the exercises easy to difficult ones

Do not overstretch your body in training hard from the beginning, always start with something small even adapts to your body with him and then increase your fitness and then later moved to the exercises more difficult and you'll find your body responds to the command and assume things are hard, but be careful and do not move quickly to training hard that require physical effort high so as not to be subjected to any injury.

5) Jump to speed

After a sufficient period of training, you're ready to move to the stage of running very quickly, such as runners, Start Tdrebatk a distance of half a mile (800 meters) and then repeat it four times, taking a rest period is sufficient at a time, and calculate the average time spent in each process so you know the amount of endurance, it will be difficult at first and you may have to be implemented once a week even does best.

6) Maximum exercises

Maximum exercises intended to make a great effort and huge at the same time do not feel that your body decaying and unable to respond to your orders, you can customize 45 minutes full of continuous training to complete this, but sure to be your speed appropriate to the place where you practice it, whether ground flat and smooth or there was a different terrains and rugged places.

7) run long distances

This is the hardest part in all drills, not because of the length of the distance or the difficulty of training, but because of the boredom that of exciting jogging in place empty, so it is advisable allowed the iPod with you to listen to the Quran while jogging, and would prefer not to take any food or water during distance running even test your ability to endure, and can slow down your speed if you feel tired.

8) diet

Of the most important elements that affect the sport jogging are the foods and beverages you eat before and during practice, so be careful to choose the material fresh and useful, which gives your body more energy without the disorder get in the stomach or something like that.

9) diet before training

You will need to eat a lot of carbohydrates with proteins and reduce the proportion of fat and fiber to avoid completely, but will develop unwell while jogging and you may have to stop in spite of you.

10) diet during training

You'll need to 3 or 4 cups of water and can increase the number depending on humidity and air temperature, as well as the need to provide your body textured glycogen, but if you intend to run for more than half an hour, you'll need to eat carbohydrates or you can get any drink athlete, which will help your body in get the benefit of calories while jogging without affecting your activity.

11) diet after exercise

After the completion of training and after about half an hour you can eat a hearty breakfast containing carbohydrates and protein, and preferably include white rice or pasta and even sugar, all of them useful materials for the body and your body will compensate for what he had lost during training.

How taking place in the rugged areas

 

Often we are exposed to trouble while running, a passage in some rugged areas that differ from the method of running the normal areas, but do not worry, there is a specific way you can exercise by running in these difficult areas.

1. Do not rush the first time

The first time you run off-road, take time to reach a comfortable rhythm, and knowing when to accelerate and when to calm down. In the first experiment, make your goal to reach 75 percent of the natural Aiqaek, and cared a lot milestones road. While moving from the road paved to dirt roads, you can raise your effort to the proportion of one hundred per cent; undoubtedly, it takes time to learn the technical side of running on solid ground.

2. Keep your back Vda

Forcing big hills even the best runners to bend while running. The natural reaction is to bend your back forward, but that the way to prevent a stampede air to your lungs properly. So let the ankles Atznan with curves road, keep your back Vda, and use your arm embraced strong to push yourself forward.

3. Picked up a mental image

Will move faster down the hill so you have to be more aware of the terrain. Maintain your weight in the back a little as if Bouktuatc descend quickly down the hill on the move with your arms Kaabak with curvature Koek up close to your chest. Proven arms far enough from your side to make sure of a good balance "of animals used their tails to transfer weight to the stone or gravel," Lower your arm to the center of gravity and take steps shorter and quieter.

4. Stay low

Whenever Rklatk longer whenever your fall harder. So I go running shoe favorite. The human body was designed to run on the road anyway. So what were not elegant feet would be fine.

5. Take the Top

Highland exercises are a great way to strengthen your legs and shorten your steps and increase your endurance for a longer period. Try running in the hills which takes at least a minute to Tassadha. If you place for extended periods. Aim for three or four minutes to ascend anything longer and become very stressful to train quality.

6. Combine running in rough terrain with Tmarenatk

Requires training on the ground mixture of rugged running short periods (between 20 minutes and an hour or more times per week) and long periods of slow running (for about an hour each week). But you also need to exercise in some highlands, in order to perform strongly in the real race in rough terrain.

7. Then lit the way for yourself

Using a headlamp you can start your exercise at night, and you can easily be a professional in seeing the rugged, Landmark, and it becomes more natural style of your enemy. Scouts head will also help you to develop your exercise schedule after a period of work in the fall and winter.

How can you increase your speed while running؟

Looking a lot of amateur jogging tips to enable them to increase their speed while running away from 

steroids harmful to the body.
Here's 9 tips to increase Sratkm when jogging.

1) Running breaks

This method is simple and fun to get a great speed in running, for example, the Department of the distance, and by running fast for a distance of 400 meters, and then followed by another roll may be recovered later, repeat the windings of 6 to 10 times, depending on what you want.

2) the hills

Running on steep hills, may be the way of serious and get beyond hurt, but they are working to build strength and increase your speed, look for a steep hill, and wage it to the top, then go back down, repeat it 10 times, the result will be painful and stunning the same time.

3) running on a different pace

Instead of running on a single frequency may be stressful, be running on the easy pace at the start for 10 minutes, then move on to the pace of the fastest for 15 to 20 minutes, then return to the pace of the 10 minutes, where he works on the variety and pace of running, which does not feel her bored and fatigue.

4) Make your body forward slightly in the direction of the wind to advance quickly while running.

5) as the body tilted forward, you must make sure that you are going on the right track,6) the frequency steps

 taking place on a regular basis tend to be without your body from left to right, so as to increase your speed, and if you feel tired Rest your arms by your side.

The pace of your steps is critical to take place faster, the long steps may be very slowly, but the steps are the fastest short already, so Mark and pace of short steps are essential to you.

7) Relax

It is natural to relax after running for different distances, but if you want speed you have to move fast, then you get the convenience of quick and came back running again, in order to regain muscle strength without subside completely and lose its strength.

8) the possession plan

Get a plan before running, or have an idea in order to be fast while running is the important thing, but it does not terminate the plan at the beginning or the whole idea, and applied over a period of running assessments.

9) Rest

Ironically, there are those who believe that running quickly should be every day, but get one day a week working on revitalizing your body again to start a new beginning, and a new phase of recovery.

How can you increase your speed in sprinting

Many believe that sprinting speed depends on physical strength alone, but being given the sport, it is natural to have bases and training even more than the skill, here are the secrets that lead to professionalism.

1. Do some exercise that increase your fitness, and preferably choose someone close to you to help you with it, or select any DVD to exercise and follow all provided guidance related health exercises for fitness, taking care to follow the exercise at least 5 days week.

2. Increase the speed of your performance for sports exercises and running by 10% each week. Mark then a week of rest between every 4 weeks to give your body a chance to take some rest, taking care that the change of running exercises between long and short run.

3. Committed to all that taking into account that after the passage of at least 3 months of the exercise of basic rate of 3 hours of running a week, never in practice a week following table:
• The first day - running fast. And demonstrated warmed up for 10 minutes. Then start by running fast for 20 minutes is a hard 80% of the running, then take a break for 10 minutes.
• The second day - Relax
• the third day - 60 minutes of running light
• The fourth day - Start warm-up exercises for 10 minutes, and then make the 12 cycle of Balkhty running wide on the shape and firmness for 40 seconds, then a brisk walk for 20 seconds. Then rest 10 minutes.
• The fifth day - Relax
• the sixth day - running long. Start slowly, and start by running over 40-90 minutes, and helps a lot to exercise by jogging with a friend or someone.
• Seventh Day - Relax

4. Tried to challenge yourself by following these methods every 3 weeks.
• Do not prefer to be jogging in the street, but would prefer to be in a quiet place, for example, Dubai will enjoy unlimited carousel.
• Start stretching exercises, and some warm-up exercises, for example Ktmarenat pressure or brisk walking.
• Turn by running fast for a quarter mile, and then doing some exercises brisk walking, to be the 1 mile distance.
• Try to challenge yourself, so that every time you check timing schedule well Do not allow yourself to carrying with him later, and tried to break it.
• After all the visits take place, do not stop suddenly, but never boots so that it is taking place slowly and then slowly walk up to the stage to find the heart rate became normal, moderate, and then finish up with some stretching exercises

5. Do not give up your system in order to keep this sport on your fitness and be able to run long distances without stopping. And do not allow yourself to that busy at work or Tltha depend on follow-up exercise.

6. Always remember that soothes your muscles before participating in the race if you are planning to do so, clenched The muscles get tired quickly.

7. Drink a lot of water and do not never give up.

8. Calorie diet does not address or filled with fiber before running so you do not get traction muscular. Instead, drink plenty of natural fruit juices made at home, but if I found acidic for you, Valtzm drinking water in this case.


9. Sure to breathe through the nose and exhale air from your mouth.
10. Tried to exercise those exercise on the hills in order to increase your speed gradually, Valjra on a hill can be stressful at first but after a while you get used to it and back it beneficial to your speed.


How not to run like girls?
There are more methods that enable you to improve the way you have to run, and that the best ways of putting one foot in front of the other, and now will show you yelling Liz, who represented Britain in the past two years in Marathon Alriqd Olympics, how can you get the best way.
Sprinters follow different methods in Rkdahm, but any of these methods is best, and which gives higher efficiency and which are the healthiest? The judgment on the method of jogging if it is true or not is the result, ie, the ability to run efficiently, while maintaining the rhythm and balance, and therefore, if you're just a runner spends the weekend in the exercise are you interested or involved in a marathon to run, there are a number of indicators that must be be taken into account, and that you spell out as follows:

Shoulders
Do not fire the movement of your shoulders as you move your arms, and stay relaxed.

Arms
There must be a certain movement of the arm so that the parallel forces generated by the legs, which is allowed to swing your arms back and forth like a pendulum clock, instead of crossing the front part of the body. It should be tilted at about 90 degrees elbows.

Hands
Catch your hand gently, do not hold tightly.

The rhythm of your steps and length
The Aiqaek your steps and the length of the two factors that determine the speed at which works out the number of steps per minute, and is said to be the ideal pace for the distance runner is a step in the 180 minute. To find out how close you are to achieve this goal, you can count the number of times you hit your left foot and right hand land over 30 seconds. And then double this figure to get the rhythm of your steps.
Remember that work faster requires faster movement of the arms and legs as well, and tried to speed up and Tertk without moving your arms more quickly.

Head
Look forward to while you exercise, and keep your head at that situation and do not look to the ground.

Trunk
Keep your body straight and avoid any unnecessary twisting him in the torso area.

Breathing
Do not follow a particular method of breath when jogging. The important thing is to remain calm, and during follow your footsteps, your breathing pattern to allow adaptation to provide the right amount of oxygen. It does not matter whether you breathe through the nose or mouth, or both, both as long as it makes you feel comfortable.

Abdominal muscles
Drag the abdomen gently, but do not tighten your stomach muscles, you should be able to breathe freely and stay calm.

Move forward
Always remember that the direction of your movement forward, so do not waste your energy to climb up and down movements, or do not contribute to progress forward.

Knees
When you run faster, will rise to the top of your knees. BACK on the hips, knees and legs lower limbs on one line.

Feet
The way you hit your feet will be determined by the biomechanics you, the main thing is to ensure that you have a pair of shoes that support the method of how you run. There should not hear blow your feet on the ground.

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