By Singh Pratap  May 19, 2020 

Regular physical activity and exercises holds key to enjoy life to the fullest ,and importantly it will reduce risk of chronic and acute diseases and maintain balanced body functions .But unfortunately most of the people don’t try to understand how to include basics forms of physical exercises and formats of maintain physical movement be it running or cycling. There are enormous significance and proven research available and maintained the importance of maintaining healthy physical life lead to an overall wellness.

There are certainly some best and practised methods available to improve your running ability.

# The Start :Running is natural to human being and its easier than any of other body exercises be it cycling or swimming among other sports or exerices too.

• Start with a brief walking session between 2-3 days a week.
• Around 2-3 km is generally a healthy way to start with.
• Not to be impatience is the key to be a healthy start with.
• Keep yourself motivated for greater goal achievements even if its running for longer duration

• Avoid Injury and be patience.

Running is considered to be the best exercise for fitness. It does not require much frills and you can get out for running by wearing a pair of shoes and appropriate clothes. Although running is very simple, but the hazard is not less in it. If ignored then you may have a serious injury.

If you do not pay attention to some things like joint pain,ankle cramp etc, while running for a long time, then this will affect the joints and bones.

Few people make the common mistake that they run too much too quickly. If you want to continue your running for a long time, then avoid such mistakes. If you are new, then there will be stiffness in your body and muscles due to lack of physical fitness. Stretching should be done to remove this stiffness before starting regular running.

# Wear correct attire : Newcomers as well as regular runners also make a common mistake that they ignore importance of shoes. If your shoe is not suitable, you may have a lot of physical injury.

If you run regularly or want to carry running as your main fitness sport then you should choose your shoes correctly. Common or ordinary shoes and running shoes are different in varied aspects. If you do not choose the right shoe for running, it will put pressure on the ankle and other joints.

And yes, if you are running for the first time, be careful about running too much. This can damage your muscles even if you are wearing best running shoes. Also people also make mistakes in terms of their dress. If you do regular running, wear only a well-fitting dress. Dresses that are neither too tight nor too loose. You should select only those dress which are designed for running purpose and comfortable to

stretch during training session.

# Running Form and Training : If you want to continue running for a long time, then you should also know about the running posture. In the absence of correct information, the pressure on the body will be high.

During running, keep your body relaxed and straight.

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Never hit the ground loudly during running. This can put you in trouble and the pressure on the body will also increase. Everyone usually makes this mistake. This may injure your joints and bones.

Keep in mind one more thing while running. Never run too fast. This will put extra pressure on the body and you will also get tired quickly. Running too fast will hurt your body and laziness will dominate throughout the day.

# Streching and Exercising :To improve running, it is very important that you stretch your body. This makes you loose tight muscles, which makes it easier to run fast. To strengthen your feet, lower you up the stairs until you are exhausted, this will help you to control your breath.

Running includes benefits across all forms of physical exercises:

And the reasons are many:

You have to avoid injuries and treat your body well, take few minutes and stretch.

• Stretch help your body & muscle to gain energy..
• Stretch helps joints in the long run.
• Advance stretching is recommended for runners. It help to achieve great level of fitness energy and physical motion.

Running Exercises & Stretching Benefits

Stretching is proven to:

• Decrease muscle tension and increase flexibility.
• Improve muscular movement coordination.
• Highly increased joint range of movement.
• Better and boost blood circulation with energy levels.

# Listen your body : If you are serious about running, then you should consult the experts about running gesture and its basic technique. You should also find out how long the duration for running will be comfortable for you according to your body. If you are new, then do warm-up before running. This will eliminate stiffness of your body and bring flexibility in muscles.

# Eat Well & Nutritious Food :People often make mistake after starting running is that they do not eat well might be unknowingly . If you have started running, then you should take a diet rich in protein and carbohydrates. It is a kind of fuel which gives the energy of our body during running.

# Have a Healthy Diet :For regular and better running routine it is very important that you take a healthy diet. To give the body full energy, it is very important to eat healthy food. If your body is not healthy then you will not be able to run properly and long, so you can say as much as possible fruits, vegetables, milk, meat, fish.

*Hydrating & Fueling Your Body :Whether it’s hot or cold out, your body needs to stay hydrated. You lose water through perspiration even though you may not feel like you’re sweating or thirsty. Drink before, during and after a run especially longer runs.

Sport beverages that replace sodium and electrolytes are good for a long run.

Conclusion : It’s Universal and proven reserch that we can improve our strenght and stamina majorly by improving our diet and routine lifestyle to that extent where we can set up a far reaching goal even if its sports or life.

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