Don't run two days in a row

This information will let you know my some tips on how to get off your ass and out playing around the streets! You will learn how to get fit safely by using these simple steps and just running 2 or 3 times per week. This is essential if you wish to reduce the risk of injuring yourself….
1. Purchase a good pair of scarpe calcio nike running shoes. You don't have to purchase the top of the line, but it's important to make sure that your shoes will provide sufficient cushioning to safeguard your back minimizing limbs from injury. No fashion trainers with skinny soles!!
2. Walk at first. For that first three or four weeks you should have a 10 minute warm-up walk before doing any running. Then start a mixture of walking and running. See below for an outline from the routine.
3. Don't run two days in a row. Give your muscles, tendons and ligaments an opportunity to get accustomed to running. Three times each week maximum.
4. Run for time, not distance. Your running program should be made to gradually boost the time spent on your feet, rather than the distance you cover.
5. Steer clear of the “Terrible Two's” - drastic increases in time of the runs. The Terrible too's an excessive amount of, too early and too quickly!! If you ran as many as thirty minutes last week, don't increase scarpe nike magista it by a lot more than five or ten minutes the following week.
6. Avoid copying good runners! These runners were born with genes that enable their health to deal with running, you realize those, lean and thin. Don't attempt to copy them as it might result in injury.
7. Be patient! You shouldn't be in a rush. Wait until you can run at least Half an hour without resting before arranging for that first 5km fun run such as the race for life.
8. Look for a partner to run with. Some of the finest friendships have been formed during training runs.
9. Run more slowly than you believe you should. Also don't run as far as you think you should throughout the first About six weeks.
10. Enjoy it! This is your time for you to yourself, it's intended to be enjoyable.
Outline Routine (after warm-up)
Begin by jogging slowly for 15-30 seconds and walking for 60-90 seconds.
Gradually increase the amount of running e.g. 30 sec jog – 90 sec walk, 45 sec jog – 90 sec walk, 60 sec jog – 90 sec walk. Do this for 25 minutes, three times per week.
After Four weeks attempt to reduce the time you walk for and increase your running time. E.g. 90 sec jog – 45 sec walk, 2 min jog – 30 sec walk, 3 min jog - 30 sec walk, 5 min jog – 30 sec walk.
When you are able to run A few minutes continuous, you can begin to try and increase your running so its more continuous and your rest to minimum. E.g. 10 min run 30 sec rest, repeat twice. Slow and steady is the key at this time.
Before you begin your running program, you need to go to your doctor. This is always a good idea, but nike mercurial calcetto especially in case of the following:
Excessively Overweight
Heart problems or health problems
Never exercised before or not exercised for many years
Breathing problems
Chronic fatigue
Aged over fifty
So there they're my top tips, I think you'll enjoyed and can benefit.