Why run?
Among the main reasons for regular running are major reductions - weight loss, prevention of disease and increase more energy and confidence. 
The way to run in all kinds of exercises and rules is very easy. 
Among the people who regularly exercise in the world, the number of people running is more than that. 
Any physical structure and people of the age can run. 
There is no real difference between running and jogging. 
Running does not cause arthritis or inflammation.
Some more information-
Weight loss is a much better and easier way to run than diet control. 
Running 35 miles means reducing the fat of 1 lb. 
The risk of cardiovascular disease decreases in half. 
Runners of bones and lungs are much stronger than ordinary people. 
Runners of self-respect, self-esteem and psychic alert are much more common than ordinary people. 
Lasts for at least 20 miles a week can be increased by about two years.
The first step of the run-
Walking in the initial step of running and mixing the race will yield good results. 
The body should be heated before starting the groom. After a light stratching or a little walk, then it should start running. 
The first few months of the race should be kept so low so that you can talk differently in the race and not normally speak differently. 
Initially pain on the stomach or leg is normal. But it is the result of running at high speed in the first place. 
You should run as if you do not see how others run and feel comfortable and comfortable.
Where to run
Where to run is not a big deal, but the security side should be kept in the forefront. Should be careful about cars, dogs or suspicious people. 
Usually suitable places to run in the fields, trucks, parks and roads. But the road is very strong, it may be harmful for the early feet. Running trucks can sometimes be monotonous. 
The best place to run on the feet unnecessarily is the level of equal and soft grass. 
Sometimes there may be a good place on the side of the road or on the coast of the sea. 
When traveling, you will find a good place to ask about running clubs or shops in the area.
Morning, noon or afternoon: when to run-
Almost everyone has time to run regularly for work. 
You have to take out just 3 hours from 168 hours a week to run throughout the week. 
The best time is when you can find time to run time to run. 
Plan like this so that you can grab it at the same time each time. 
Those who are very busy will get the benefit if they choose to wake up in the morning. 
Another advantage to run in the morning is that during this time there is no excessive energy to run in the stomach because the excess energy comes from the body fat and the rate of decrease in fat decreases. 
Try to run 3/4 days a week later.
Motivation or enthusiasm or morale should be maintained-
Do not expect more than running for two days. It will break the morale. 
In such a short way, fix the target so that it is achievable for itself in that time. In this way, achieving the goals a little bit, confidence will increase and more interest will arise. 
Targets must be specified. It's a little challenging, but it should be in the power. 
A separate book or diary should be kept in it and it should be written in detail in detail of each running. It can be easily compared to improvements. 
Adding similar exercises to the race will be just fine. 
Never run excessively. When it gets fatigue in the body, then the desire to run can be reduced. Moreover, it can cause unnecessary injury to the body.
The right materials-
Different shoes are available for running. It is most important. Good learning suits will save you from many injuries. 
There is no point in the perfect learning sue. That's the best one to feel comfortable with yourself. 
Understanding how you feel after reading the feet, you can decide which one is good for you. 
Accepting a higher price than the usual jute, the price of the wedding season. 
If not used for other purposes, you can usually run 500-600 miles with a pair of new learning sessions. 
There are separate shops for the touring tours. Buying from there will help you.
In addition to shoes, there is a need for shorter or flower pants. 
Soft clothes are okay in the usual weather, but if you get too much heat or sweat during winter, you will get into trouble. 
During the hot and cold weather, use such gizziness that your body may get out of sweat. In the shop of shoes you will get these things. 
During the winter, you can wear some clothes for comfort. 
Girls can use beautiful fitting and quality sports bra. 
Socks should be well fit. What makes it not important is that.
It is also good to have a good digital sports handglass. 
Treadmills can be an alternative system if the weather is bad. But if you do not have enough use, it is better to not spend your home.
Stretching-
Before straising well before running, you will get comfort while running and the risk of injury may be reduced. 
After the finish of the race should be stretched once again. 
Stretching should be done slowly. Every stroke should hold 15 to 30 seconds. 
The most important place to stretch is the back side of the foot. For example: feet of the feet or calves, the hamstring, buttocks and rear in the rear of the knee. 
If you can take a sports massage several times a month, you will help to increase the flexibility of the body.
Other exercises-
If you go to the gym and take some initial steps (especially body parts) with light weight, then you can run more easily. 
It's enough for 2 or 3 days a week. 
These are absolutely light exercises. Bodybuilders do not have such a heavy exercise, such as to strengthen the muscles. 
Usually the stomach, back, arm and shoulder exercises can only be done. 
Many people also do foot exercises, but it can be counterproductive for many people.
Hurt and pain-
Most injuries and pain are created due to excessive running. It is possible to avoid them even if they have a little effort. 
Slowly increase the speed or time of running, running on soft ground, stretching right, exercising in the gym - it helps to avoid injury or pain. 
Most of the racing pains take a little rest or light treatment goes on in time. 
Do not give a warm sack when you run into trouble, but do not add ice or cold anything. 
In most cases doctors do not need to be seen. 
If you are able to show a doctor, it is best if you can show them by a sports medicine doctor.
Diet-
There is no substitute for good diet when it is healthy to stay healthy and run. 
It is not good to eat before you run. At least two hours after eating, you should go for exercise or exercise. 
Good diet is usually called natural and nutritious food which everyone should eat. 
Good for having 50% of the daily diet, 30% protein and 20% fat.
Cross Training-
Other such aerobic exercises can be performed with racing. It will focus on weight loss and reduce the risk of injury or pain. 
In addition to running, two days a week can swim, bicycling or leopard. 
Cross training is an extra exercise that will never take the option of running. Do not train or do any crashes, run in the weekend race.
Just for girls-
There is no discrimination between boys and girls in the race. 
For the physical structure, the average girls can be slightly slower than boys. 
Although there are differences between girls, racing is quite beneficial for most women in the race. 
Running girls should have more iron-rich foods than other girls. 
During the pregnancy, it is safe for both mother and fetus to both pregnant women.
Hot, sweat and waterlessness-
If you lose weight while running, if you lose one percent of the loss due to water loss, then your running performance will be affected by 3 percent. 
Getting thirst means that you are suffering from fever long ago. 
One of the best ways to stop drinking water is to drink water for a whole day without drinking too much water at all. 
Running on winter day is better than summer day. 
It is better to apply sunscreen lotion when running in the sun. LOPE SPF levels should be more than 15 
You can also use head cap cap and sports sunglasses.
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A running schedule for primary runner-
Week # 1
Racing # 1: Walk for the first 10 minutes. Run for 1 minute in the next 10 minutes, walk for 1 minute. Walk to the last 10 minutes. 
Racing # 2: Walk for the first 10 minutes. Run for 1 minute in the next 15 minutes, walk for 1 minute. Walk to the last 5 minutes. 
Racing # 3: Walk for the first 10 minutes. Run for 2 minutes in the next 15 minutes, walk for 1 minute. Walk to the last 5 minutes. 
Ride # 4: Walk for the first 5 minutes. Run 2 minutes in the next 21 minutes, walk for 1 minute. Walk to the last 4 minutes.
Week # 2
Racing # 1: Walk for the first 5 minutes. Run for 3 minutes in the next 20 minutes, walk for 1 minute. Walk to the last 5 minutes. 
Racing # 2: Walk for the first 5 minutes. Run for 5 minutes in the next 21 minutes, walk for 2 minutes. Walk to the last 4 minutes. 
Ride # 3: Walk for the first 4 minutes. Run for 5 minutes in the next 24 minutes, walk for 1 minute. Walk in the last 2 minutes. 
Ride # 4: Walk for the first 5 minutes. Run in 8 minutes for the next 22 minutes, walk for 3 minutes. Walk to the last 3 minutes.
Week # 3
Walking # 1: 5 minutes walk 10 minutes running. Walk for 5 minutes. 5 minutes running. Walk for 5 minutes. 
Running # 2: Walk 5 minutes. Run for 12 minutes. Walk for 3 minutes. 5 minutes running. Walk for 5 minutes. 
Ride # 3: Walk 10 minutes. Run for 15 minutes. Walk for 5 minutes. 
Running # 4: 6 minutes walk. 18 minutes running. Walk for 6 minutes.
Week # 4
Walking # 1: 5 minutes walk Run for 20 minutes. Walk for 5 minutes. 
Running # 2: Walk 5 minutes. Run for 22 minutes. Walk for 3 minutes. 
Run racing # 3: 3 minutes. Run 25 minutes. Walk for 2 minutes. 
Running # 4: 30 minutes running.
If you can run 30 minutes in the first month, before running from the next month and then always add 5 minutes later. Gradually raise the middle running time a little bit. Try to give 45 minutes to run during two / three months. 
After 2/3 months, this 45-minute running speed will gradually increase. You can run 4 miles in 45 minutes at a stage.