Run progressively

How to get in touch with your breath? It is still debatable weather the phenomenon like getting one's breath back really exists. A report by Toy Shepherd says that 20 students took an arduous exercise on the treadmill. Some research workers made inquiries of these students in the intermission of 1 minute. 18 of them said their breathe improved and 14 students felt better in the legs after running a little while. You will experience the stage of getting your breath back, and enjoy it.You will understand how to run in hot or cold or snowy or rainy days since you finished Chapter 13. You should be careful about 2 factors: summer-heat and moisture These 2 elements slow your pace so that you cannot run in August as fast as that in April. Summer-heat and moisture make you uncomfortable. You should try to go for a run early at morning or at sunset.After you run for a while, the summer-heat turns out unserious since your body has finally got used to the hot weather. But it takes about a week to be adapted to running in the hot absolutely. You don't have to stop your running plan in a rainy day if you follow the suggestion in Chapter 13.Take some relaxing exercise. Do not make a suddenly stop after you finish your running. Time for a simple walk or stretching exercises you usually do before running is necessary so as to calm down yourself. Doing some stretching exercises is good for the health. Muscles are warm and soft enough for you to make a stretch. Try to calm down your body within 8 to 10 minutes in order to excrete the metabolic wastes from the muscles. There should be no more than 20 times in your pulse between before and after exercise.Some runners take a cold bath to alleviate muscle pain especially after a long-distance run. Cold bath is effective to reduce inflammation and pain because it may cool down your whole body promptly which is not just small scope. Put an ice bay to your joint that aches in case you cannot stand the cold bath.Don't wait too long to eat after a long run or hard workout. Studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) stores within the first 30 minutes after exercise. As long as you have a meal soon after your exercise, muscle stiffness and soreness will be minimized. It is effective to have something like a peanut and jelly sandwich or a smoothie made with fruit and yogurt which contains a ratio of 1 gram of protein to 3 grams of carbohydrates. Be sure to drink some water, especially in the summer. Plain water is fine for re-hydrating after your run. But some runners are fond of sports drinks such as chocolate milk in stead of post-run snack.How to protect your feet? You'd prefer to run on a soft site rather than do on a hard one and a playground with track is suggested. You'd better take a foot bath frequently (after exercise and before sleep at least), and it is effective in alleviating fatigue and good for the morning exercise the next day. Normal 0 7.8 Å 0 2 false false false MicrosoftInternetExplorer4 /* Style Definitions */ table.MsoNormalTable {mso-style-name:nh<; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;}

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