Some practical tips on how to properly run

To get pleasure from running in the first place important the correct running technique. For its production it is best to talk with the pros, but even better with not one, but several, to summarize their experience and develop their individual running technique.
Several of the recommendations how to run:
Proper footwear
To jog was as comfortable and without ill effects, it is necessary to run a special branded running shoes with thick soles, and, then really do not advise to save. Of firms can advise Asics, Mizuno, Adidas. Being guided by the fact that at regular jogging, especially on asphalt, running shoes need to be replaced every six months - a year, they just slowly tramp.
Proper clothing
In fact, is not so important what clothes to run, I can only say from experience that in a special sportswear running yet comfortable, and it takes away the sweat and the body breathe and does not restrict movement, and nothing more is not loose. Here the choice is very wide, see for yourself.
Proper technique
Here it is better to look for additional similar video. I will just say that you need to run lowering his foot on the ground than on the heel and the toe gently, ie need to run on toes and heels are not kicking and less load on the knees and spine.
Bracing
Before jogging useful to pull your leg muscles. But pay attention, stretching should be done very slowly, as we were taught in school jerk movements. Slowly stretch ourselves by doing one muscle group exercise for at least 20 seconds, but it is better than 1 minute, breathe in the nose and slowly exhale mouth. Needless doing the pulling movement on the exhale, inhale to make a break.
Warm up and Cool Down
I do a 5 minute warm up and a 5 minute cool-down. That is starting to jog at a very easy pace of 10-20% of the maximum load and finish at the same pace. This allows you to warm up your muscles first, gradually give the load, and at the end gradually reduce the load and restore normal breathing.
While jogging
Then let each one for itself defines itself. Despite what my rhythm of life, at the moment I have enough 10 to 30 minutes of running in an intensive pace (60-80% of the target heart rate zone (TSZP)). The target heart rate zone is defined as follows: from 220 subtract your age (in years, for example in the 40-year-old man TSZP will be 180 beats per minute).
Breath
For me, everything is just that I breathe only through the nose, deeply. An additional plus nose breathing - in the winter less likely to catch a cold throat.
Run alone
I used to run one, because there is no temptation to talk - talk knocked the breath, and do not have to adjust to the pace of partner.
In the end, my formula runs as follows:
proper equipment, proper technique, stretching, warming up and cooling down, running at 60-80% of TSZP for 10-30 minutes, breathing, nose and jogging alone.
And I wish you, dear reader, to withdraw his formula right jogging and share it in the comments.