Deep Breath – Weight Loss Diet Solutions

Running for beginners is one of the best forms of exercise. It is a great cardiovascular exercise that almost anyone can do. It doesn’t cost much either, since all you need is a good pair of running shoes. Here are a few running tips for beginners to help get you started.

Get Motivated To Run

When you think of all the health benefits that running provides, you won’t need a lot of prodding to start running. It only takes a minimum of 30 minutes at least three times a week to improve your cardiovascular health, lose excess weight, and stay fit. Before you know it, you’ll be joining 5K runs or even a marathon.

When starting a running routine, be sure to take it slow at first in order to avoid injuries. It’s a good idea to run at your own pace and take a walking break when necessary. Gradually build up your endurance until you are able to run for 30 minutes without stopping.

Get The Necessary Running Gear

Running for Beginners

The best part about running is that you don’t need a lot of gear to get started. The most important piece of running gear for beginners is a good pair of running shoes. Your shoes should fit well and provide the support and cushioning your feet need for a comfortable and injury-free run. There are different types of shoes suitable for pronators, supinators, cushioning, trail running, etc. Go to a specialty running store and have someone there help you find the perfect pair.

You will also need running apparel made of performance fabric to keep you cool/warm, dry and comfortable.

Don’t Ignore Pain

Beginning runners often have sore leg muscles, especially during the first week of running. Stick with a routine and pace that helps eliminate the pain, and if the pain gets too bad be sure to stop and rest for a few days. To avoid common running injuries, be sure to wear proper footwear and comfortable clothes. Do not overdo your training.

Runners often get side stitches. To get rid of side stitches, take a deep breath and bend over at the waist while exhaling.

Stay Hydrated

An important running tip for beginners is to stay hydrated and drink more than you would normally drink. Before starting out on your run, drink a few ounces of water. A hydration belt and water bottles will allow you to carry water that you can drink on the way. Drink more water after your run.

Train With A Buddy

Running for beginners is more enjoyable if you have a buddy who can run with you. Set short-term and long-term goals and hold each other accountable. When you have a running buddy, you’ll be more inclined to stick with your exercise routine.

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Breathing is as you already know a very important action. All of us tend to breath very shallow and during any kind of exertion we will find that our chest gets sore because of a lack of stretching of our chest breathing deeply.

There are many benefits to proper breathing experts say it reduces the effects of stress, a leading cause of physical woes. Slow, deep breathing can lower blood pressure, end heart irregularities, improve poor digestion and decrease anxiety.

Lie down or sit in a comfortable chair, maintaining good posture. Your body should be as relaxed as possible. Close your eyes. Scan your body for tension.

Pay attention to your breathing. Place one hand on the part of your chest or abdomen that seems to rise and fall the most with each breath. If this spot is in your chest you are not utilizing the lower part of your lungs.

Breathe in through your nose.

Notice if your chest is moving in harmony with your abdomen.

Now place one hand on your abdomen and one on your chest.

Inhale deeply and slowly through your nose into your abdomen. You should feel your abdomen rise with this inhalation and your chest should move only a little. Do this inhaling for a count of 2

Hold your breath and hold it for a count of 8

Exhale through your mouth, keeping your mouth, tongue, and jaw relaxed. Let the exhale last for a count of 4.

Of course these breath numbers are based on taking a comfortable deep breath. The ratio of 1:4:2 is

the number of breaths that you are looking for and you should try to do this breathing method for 10 cycles 3 times per day. If this is not convenient you can also do breathing while commuting, watching TV or even in a meeting as long as your breathing is not distracting to others

This may seem a lot like the breathing that we do for meditation and it is somewhat related. The one thing that is different is that this should be a way of retraining ourselves to breathe better all of the time.