Long running modes of constant speed in the process. Under normal circumstances is uniform but does not rule out the final points race results best. Then, maintain its own pace, it is best http://www.thenewbalance.com/new-balance-993 to follow the run was followed by a people who are almost horizontally. Attention to the breath and to three steps, three steps.



Breathing method of middle and long distance runners in the process, the body consumes energy, need for oxygen, therefore, is very important to master proper breathing technique. Middle and long distance runners on the way, in order to increase lung ventilation, breathing using mouth and nose while breathing technique.



The pole "and" second breath "when Middle-long distance running, due to the oxygen supply lags behind http://www.thenewbalance.com the body’s needs, running to a certain distance, appears chest tightness, breathing rhythm is damaged, difficulty in breathing, limb weakness, and it is difficult to run down feel.



As "poles" appears, to be strong will keep right on going, while strengthening the respiratory, adjust http://www.thenewbalance.com/catalogsearch/result/?q=998 the speed. So, after some distance, breathing evenly, heavy and relaxed, all discomfort disappears, it is called the second breath.

Food producing gas should be avoided before exercise. Slower digestion of fats and proteins should be 3-4 hours to eat before exercise; carbohydrates (cereals, fruit juices, toast) tends to be easily digested, can be 2 hours to eat before exercise.



"Morning meal is more important"
If a game is http://www.thenewbalance.com/new-balance/new-balance-990 held in the morning, pre-match meal arrangements are even more important, because since the last supper from the, after 12 hours or more, GLYCOGEN reserves are below optimal levels.



"Pre-match meal at different time"
Competitions held in the morning: the night before you want to eat a high carb meal. The morning of game day, eat http://www.thenewbalance.com only a light breakfast or snack.Competitions held in the afternoon: the night before and the morning of game day, eat a high-carbohydrate meal. At noon time, eat only a light lunch.
Competition held at dusk: game day mornings and noon, eat a high carbohydrate breakfast and lunch respectively. Then only a snack in the afternoon.



"The meal after exercise"
If only every few days for vigorous http://www.thenewbalance.com/new-balance-574/new-balance-574-women exercise training or competitions, as long as there is a balanced meal, after the daily consumption of one to two days, the body’s GLYCOGEN reserve can return to normal.

Q: why is running water?
A: long distance running is aerobic exercise, exertion, relatively large. If the ambient temperature is high, such as summer, sharp increases in the amount of perspiration, dehydration in http://www.thenewbalance.com the body salt loss seriously, causing electrolyte balance in the body is broken, resulting in highly excited muscle nerve, muscle cramps, contraction occurs, and so on.


Worth noting is that thirst is not one which reflects the water needs instructions, because when people are http://www.thenewbalance.com/catalogsearch/result/?q=998 thirsty, often have been mildly dehydrated. Hard-case, reduces sensitivity to thirsty people, does not pay in a timely manner, you may develop severe dehydration.


In order to guarantee the safety campaign, be sure to exercise or movement in a timely manner before filling water. Long distance running, sweating, best complement of electrolyte-containing sports drinks, not a lot of drinking pure water or mineral water, so easily lead to hyponatremia.



Q: movement between water needs to pay attention to?
A: before, during and after should pay, but pay most particular about in the campaign, General drinking two or http://www.thenewbalance.com/new-balance/new-balance-990 three at a time, do not drink a bottle all at once. Drink lots of water during exercise will cause swelling in the stomach, in sport shocks, causing abdominal discomfort; also impedes diaphragmatic movements, affecting the normal breathing.

Women running attention

Equipment that cannot be overlooked: Sports Bras!
In addition to wearing runners with men of the same profession other than clothing and running shoes, there is an equipment that cannot be overlooked: Sports Bras. For running Bras functionality is more important than their appearance, you should choose the kind of perspiration breathable, http://www.thenewbalance.com straps a wide elastic materials, support and strong professional bra.


Before a run can do yoga
Running around to warm up and relax activities is essential, in particular to strengthen the body’s flexibility http://www.thenewbalance.com/new-balance/new-balance-1300 training increases the chances to prevent sports injuries. Yoga is a good choice.


Menstrual cycles can run?
This varies, jogging for small intensity and gentle stretching exercises, it is not recommended to participate in any form of the game.