100 tips on running for beginners

In the New Year, many people want to start a new life, to change something in the habitual way. So why do not you go jogging? This is a very useful kind of sport. And to motivate you increased, we offer you 100 tips about running for beginners.
CLOTHING
Wear shorts spandex (elastic synthetic fabric) under your running shorts, so you do not rub.
Cotton socks will only lead to blisters, spend the money on a special running socks.
Ladies, do not skimp on the bra. Even if it costs a lot more than your running shoes, it is still a bargain.
Buy a jogging clothes that you look good and it will motivate you to run.
Buy a new jogging clothes at the end of the season, when the shops are selling the old collection of the season. Do not forget about the sales!
COMMUNITY
Join a local running club. Check with your local sporting goods store, a fitness center and / or at the recreation center, where to find such a club.
Volunteer Stay on running race - meet runners support them and communicate in this society.
MANNERS
Remember to say "thank you" to local volunteers at the races (for example, when you get a glass of water on the point of supply), family and friends who support you.
Conscientiously give way to pedestrians, cyclists and other runners.
Always try to find a balance between the run and the people you love, with the schedule that will allow for everyone.
Do not carry a small thing. It will annoy those who are running with you.
Do not neglect and irritate your family and friends, spending all his time in the race and talking only about the race.
TIPS ABOUT MOTIVATION
Sign up for the race as quickly as possible, as soon as you are ready for it.
Find a partner committed to the run. It is much harder to miss the race, when you have someone that depends on you.
Remember that you will have a period of lack of progress and hard days on the way.
It will become easier.
Accept and appreciate the fact that not everyone can be a good jog.
Be prepared to remove words such as "can not" and "never" from your vocabulary.
Do not compare yourself with others. First run with themselves and for themselves.
Do not expect that every jog will be better than the previous one, will bring some pain.
Do not think about it very often, otherwise you will not start.
Even bad jogging is better than no run.
If you normally run around with the music, then try to run without it and listen to your feet to hear your pace and stride.
Do not get discouraged if you do not immediately start to lose weight.
Start a blog about running and continue to read other blogs on the subject.
Running is not an excuse to triple consumption of donuts because runners gain weight too.
NUTRITION
Buy a powder mixture for the preparation of sports drinks, rather than ready-made drinks. They are cheaper and are very similar to those drinks in the race.
Every pound of weight you lose, makes running a little easier.
Drink. Make it a habit to drink water throughout the day.
If you run a very long distance, isotonic drink enough (eg, Gatorade).
On the longer races eat something every hour - whether you want to eat or not.
During long races, you do not want to carry water, put some cash in the pocket or wallet in the running. Run so that your way was a store that you can use as a pit stop for a drink or refreshment.
Avoid hot and spicy foods before running and the night before a long run.
The most crucial time for eating and drinking in order to help the recovery of the body - it's an hour right after your run.
INJURY PREVENTION
Use petroleum jelly or special ointments rubbing in places. They will help prevent blisters and irritation (guys, do not forget the nipples).
Do not increase your mileage by more than 10 percent a week.
Guys: use patches before the long race. Seriously, your nipples will thank you after this in the shower.
Keep a record of your mileage for your feet and shoes. Too much of a burden for them can lead to injury.
If you are prone to pain in the ankle and pain in the ankle, then start to run on the soft surface of the workout, and leave the asphalt for race day.
Do not participate in two consecutive races severe.
Cool the pain immediately.
Pay attention to your form. Try to run lightly to minimize impact that could lead to injury.
Reduce their workouts at least 30-50 percent and 5 every 4 weeks to recover.
When running on the road, do not forget bug spray.
Neosporin (or another antibiotic cream) is perfect for mashed skin (if you have not used BodyGlide!).
Make sure you cut your nails short so they do not dig into the shoes!
Spread a little BodyGlide between your toes during long runs.
Be careful when running in places where you will be constantly running on an inclined plane. It's hard for hips and knees.
You should not warm up before running. It is better to warm up by walking or jogging slowly for several minutes.
Not cool for more than 20 minutes at a time.
Do not use the hot tub after the race. This will increase the inflammation and will prevent healing.
The ice cubes are ideal for cooling pain. A thin towel wrapped around them, make cooling more comfortable.
TIPS FOR runnings
Day of the race - it's not the day to try new shoes, eat new foods, or wear brand new clothes.
Do not try to run a marathon as your first race.
At the races that are longer than 5 km, start to run slower than usual.
If you save your energy during the first half of the race, then you can confidently complete the race.
When you take a drinking glass on the food item, hold it carefully, so that you can drink out of it on the go.
Plastic trash at the race - it's a very fashionable cheap disposable raincoat.
SAFETY
Watch out for cyclists, who are approaching you from behind, and keep to the right. Be especially careful when running with music.
Run against the direction of traffic.
Never assume that the car sees you.
Stay away from the horses on the road and walk until they close.
Always carry a license, who knows what.
TIPS ON SHOES
Try on shoes in the afternoon when your feet are larger.
Tie a double knot the laces on your shoes so that they are not loosened during the run.
Buy yourself a special running shoes in the running this pro shops, because running in conventional running shoes will ruin your feet and legs.
Evaluate the appropriate type of running shoe.
TIPS ABOUT TRAINING
Saying the immortal words of Walt Stack, a famous old runner on the course: "Start slow and finish ... slowly."
At first, stick to short and slow running to avoid injury and fatigue, and so you do not cast, run.
If you are too hard to breathe, then slow down or go up as long as the back gets better.
Choose the path runs close to home: it will be easier and you will be more likely to stick to this path.
Find a training plan for a newcomer to his first race.
Set realistic short-term and long-term goals.
Keep a training diary.
Soreness in the muscles within one to two days after jogging is the norm (delayed onset of muscle fatigue).
The amount of money spent on gadgets, training plans, or for some special food is no substitute minutes, hours, days and weeks on the road.
There is no shame to just walk.
Subscribe to the magazine about running or buy a couple of books about running.
Four laps around the local school stadium equal to one mile.
Lift weight.
It's okay to give a breather in the form of walking (run 1 minute, walk 1 minute, then woo 10 minutes of running and 1 minute walking, etc.)
Do your jogging routes varied. This will prevent boredom, and will not allow your body to adjust.
Work on the speed should not be too difficult. Try to run quickly to a point, and then jog to the next.
Make your way through the difficult moments, concentrating on the sounds of breathing and stamping of feet.
Perform speed work after you will address endurance.
Practice hard running in the second half of your run.
Practice abdominal breathing to get rid of cramps or colic.
If you can not find the time to run, grab your gear for a run to work.
Run on the road, if possible. It will be easier for your body and you will love it.
Plan on staying in his schedule. Rest is also an important element of the exercises in your fitness plan.
Farewell itself. Over-ambitious goals usually lead to frustration and abandonment of the plan. If you miss a goal or milestone, then release the guilt and focus on the next opportunity to achieve it.
Mix your training plan. Make sure your training plan is not too focused on one element. No matter what level you're a runner, your training plan should include four essential elements: endurance, speed, rest and cross-training.
TIPS ON WEATHER
Dress as if it was now up to 10 degrees warmer than the thermometer shows.
Apply sunscreen and wear a hat when the sun is shining. Even in the winter.
Run in the early morning or late afternoon to avoid the heat of the day.
Pick spikes for shoes in case of running in slippery conditions.
Winter dress coats (Coolmax or other appropriate clothing) and wear a bandage on top of a running cap to cover his ears.
For cold climates buy special socks to wear in 40 degrees Celsius or less (usually sold in sport / ski shops).
To cool down during the hot weather, soak a bandana in cold water, wring it out a little and wrap around the neck.
In hot weather, fill your water bottle in half, place it at an angle in the fridge and before going out for a jog, fill it with a little water.