Decided to overcome the hearts of fear, we must pay more attention to your own feelings, if you feel good, then the first stop. Stan Beecham, Ph.D., is a sports psychologist,  air max 2013 women running shoes and he often dealing with some of the best runners, he tells us, "Feeling bad is normal, it only shows that we are human beings, full of feelings of animals."

If the workout plan failed, do not do it again, because it only allows you more anxious. You can do other things to enhance confidence. Gilmore said, "If you run on the track is not good, you can try running rhythm; tired if long-distance running, you can run 800 meters along the runway, so that both can adhere to exercise, but also to boost confidence."

Here is how to overcome fear:

Fear one: fear of running less than full

Run a new length may you feel afraid? airmax 95 360 women  ant to overcome this fear, you can choose in peacetime training long distances than the length of the game (except the marathon). Gilmore said, "from a physical perspective this approach is necessary, psychologically also lets you know that they can do."

Exercise marathon

Exercise 3 long-distance segments, each segment longer than the length of the game 1-2 miles; if it is a marathon, then you can choose 22 miles. Finish one paragraph to show that you can finish the whole game; if the three sections of full run down, do not even worry about it. Slow pace, so that in the end is still yet energetic, this is also one of the factors to improve confidence.

Fear II: a start too fast

Are usually trained in the usual way or to an end, nike barefoot women we would encourage you to use game speed. Exercises with race pace

Prepare half and full marathon athletes, to use game speed run 3-6 miles, but also were walking two miles to warm up and relax. While preparing to run 10 km race pace can be used to run the Friends 2-3 one mile run, then rest 90 seconds; run 5 km, then use to run one mile race pace, jogging 400 meters to rest, and then use the race pace to run two 800 m, the final resting 90 seconds.

Fear III: complex terrain

Up and down, this will not cause illness such words, but when used to describe the race course some people discouraged. You can use the usual training to overcome this fear, Gilmore said,  Free Run 3 Women shoes "check online race route altitude drop, and then in peacetime training select the route with a considerable gap."

"Simulation" exercises

The most suitable for long-distance running, "simulation" exercise, because long-distance allows you to better meet the race route terrain. If the game is mountainous terrain, and you can not find at home near the mountainous terrain to exercise, it can be a bridge or a parking lot in the recent repeated the following exercises: Rapid Climb 6-10 times, each time with a 1-4 minutes.

Fear four: slowing

The last few miles of the game, whether it is physical or mental, is challenging. Alternating rhythm can be continuously run and long-distance running to overcome this difficulty,  free run 3.0v4 womens shoes ecause it can enhance endurance.

Long-distance running and alternating rhythm

Saturdays tempo run, speed can use half marathon pace or faster; Sunday with a relaxed, soothing Footwork long-distance running. Ran 5km and 10 km running friends can run 2-4 miles rhythm run, and then the 4-8 mile marathon. Participate in half and full marathon, nike free run shoe  hen walked 5-6 miles tempo run, as long-distance running, half marathon need to run 11-13 miles; while the full marathon is to run 20-22 miles. http://morehealthmovement.tblog.com/post/1970558831  http://sports520.livejournal.com/7247.html

Runners have long feared lactic acid. We've always viewed it as something that tires us out during a race and makes us sore afterward. In high school, asics gel noosa tri 7 running shoes   I can remember my buddy Jeff propping his legs up after a race and shaking them back and forth, explaining, "I'm draining the lactic acid out of my legs." In college I would endure long massages, believing that it would flush the evil brew out of my muscles, taking my soreness with it. It was like a bad houseguest that would hang around causing trouble until it was physically removed.

In recent years, studies have shown that we've had it all wrong. Most lactic acid is quickly removed after exercise, and it isn't to blame for post race soreness.asice gel noosa tri 8 runnning shoes  (That's the result of micro trauma to the muscles.) It isn’t useless either; it contains an important fuel source for high-intensity running. With the right training, we can delay the onset of lactic acid accumulation, and improve our body's capacity to use it for fuel.

Lactic acid is a byproduct that's created when we burn glycogen without oxygen as we run. The higher the intensity of the run, the more lactic acid we create. In the blood, it breaks down into lactate and hydrogen ions. The lactate gets processed and converted into fuel by the mitochondria, energy factories in our cells. No problem there.clearance asics shoes  It's those hydrogen ions that cause all the trouble.

When hydrogen ions accumulate, it becomes difficult for the muscles to contract. That makes running feel more strenuous, and causes that distinct burning sensation we feel after a challenging workout. Fortunately, we can train our bodies to become better at buffering hydrogen ions so we can run harder and delay the time it takes for that burning to set in. We do that by running beyond our lactate threshold-the intensity at which lactic acid begins to accumulate in our blood. asics gel kinsei 4 mens shoe This also trains the body to become better at using lactic acid as a fuel.

In a 2006 study at the University of Western Australia, researchers found that athletes who worked out at 120 to 140 percent of lactate threshold three days a week for five weeks improved their ability to buffer hydrogen ions by about 25 percent.

By running beyond your lactic-acid threshold with the workouts below, you train your body to more efficiently process it into a fuel,asics gel kinsei 4 womens shoe  and at the same time, improve your capacity to buffer those hydrogen ions. All of which will help you run faster, longer
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    http://healthrunning.hoxx.com/2013/07/04/strengthening-the-immune-system-do-not-let-minor-illnesses-hinder-our-footsteps/

When you reach a stable running period, sometimes you feel run very "comfortable." However,shop nike free  exercise is sometimes necessary in difficult moments dragged his tired legs to continue running, not only to practice physical strength, but also exercise the will.

Long run, or long-distance running, as with any other sport, requires practice, patience and perseverance. You need to make enough dedication and determination to break through the limit. However, many people are used to adhere to the same kind of racing, it is very common. However,Nike Free  according to the American College of Sports Medicine Registered coach Jim Rubinstein (Jim Lipinski) point of view, stick to the stereotypes that affect progress.

As the old saying goes: Hardships for the worst. The effect of running, too, when you reach a stable running period, sometimes you feel run very "comfortable." However, exercise is sometimes necessary in difficult moments dragged his tired legs to continue running, not only to practice physical strength, but also exercise the will.

"As the movement continues,Nike Lunar  we are tired is normal, but if you can adapt to continue with tired legs forced to run, your legs will become stronger, faster." Rubinstein coach said, "to harvest, the only way is to force yourself to the next level, breaking the limit you think is a personal level. "

If you run all the way comfortably, it would only illustrate one conclusion: the amount of training is not enough, you own enough "ruthless." Experts suggest that the usual running distance can be divided into paragraphs, two minutes rest between each,Nike Mens Shoe  help the body recover, so the running is more likely to achieve the goal to run farther. Rubinstein said: "is to train your body, go to the end."

Running the same road day after day, may also limit their effect. Experts suggest increasing mountain running challenge, "road test your ankle to the knee and then the hip joint stability, uneven roads will force you to become a stronger runner." Rubinstein said. He suggested running twice a week mountain:Nike Womens Shoe  "Be strong mountain runners, you will be able to run faster on flat ground. http://healthrunning.hoxx.com/2013/07/03/what-to-buy-running-shoes-is-better    
  http://sedentary.webs.com/apps/blog/show/29565561-running-programs-in-the-elderly

The risk of heart disease and stroke

According to the statistics show that heart disease incidence in the winter than in the summer is much higher. Nike Free Run+ 3 Women Some almost never live under the snow in the area of ​​the elderly also suffer this risk, in fact, snow is not the key, the key lies in the level of temperature. Once the temperature dips, it will shrink arteries, for young people pour insufficient impact this little Italian, but for the elderly, once the excessive vasoconstriction, it may lead to poor blood circulation, causing cardiac ischemia, leading to heart disease and stroke. Once the older people, it has a high sensitivity to temperature, a little cooling will cause a great impact on them. The older, the body temperature change for the worse adaptability, so in the winter, the elderly primary consideration is warm.

The risk of hypertension

Even without considering the temperature factors, hypertension is often plagued by the older age groups. With age, people began to become increasingly thin blood vessel walls to withstand the pressure of the blood's ability to become thinner, Nike Free Run 3.0v4 Women Shoe once high blood pressure, it may lead to rupture of blood vessels, causing stroke, stroke and other symptoms. It can be said, is very dangerous for the elderly hypertensive disease. Especially in the winter, the temperature will suddenly reduce vasoconstriction extrusion, thereby intravascular space narrowing for blood flow, blood vessel walls to withstand the pressure exceeds the strength of the past, the risk of hypertension becomes more and more, each of which is an elderly people should not be ignored.

Lack of vitamin D

Sunlight is providing the body with vitamin D, an important source of cholesterol in the human body will then go through the sunlight into vitamin D, so the lack of sun means you will lack of vitamin D, which is very dangerous. Medical experiments proved that the human body is too low levels of vitamin D can cause heart disease, Parkinson's disease,free run   osteoporosis and increased risk of disease. Compared with the regular crowd sun, the sun seldom people suffering from heart disease and stroke probability than twice as much. Sun 15 minutes a day is sufficient to meet the body's needs for vitamin D, but worse, some cities because of geographical, climatic and other reasons perennial see the sun, the sun will become a luxury. In view of this situation, these areas should be appropriate to take on some of the elderly rich in vitamin D supplements.

Winter prone to depression

People's emotions to some extent be affected by seasonal factors, gentle breezes of spring and summer bright sunshine make us feel comfortable, autumn and winter desolate gray make us feel boring. In winter, the days are short and nights long will bring emotional disorder, these symptoms include anxiety, depressed, unsociable and so on.Nike Free Run  In order to treat this emotional disorder, most hospitals use artificial light on the human body irradiation. However, relying solely on medical treatment is completely inadequate, older age groups should be wary of such symptoms appear, often communicate with their children more outdoor sports in winter can keep an optimistic and cheerful attitude.

Lung health

Medical experts Femi Kati said: "Cold weather may induce some of the respiratory diseases such as asthma, acute pneumonia." Winter cold and dry air, and the flow is weak, a number of patients with emphysema condition in this case perhaps worse. The arrival of winter will change the habits of the elderly in the past, so to remain as usual cardio workout is more difficult. An older person in the winter is a great need regular exercise to strengthen the body,nike free run mens  but many people do not do so. Because cold sake, maybe people did not want to go out, but it should be at home to do some exercise treadmills at this time is a good choice.       
http://hko1bhg.dhpreview.devhub.com/blog/1928862-how-to-find-the-secret-of-running/     http://sports520.livejournal.com/6522.html

1 footsteps to find the right pair of running shoes and leave some space to accommodate the expansion of the foot when the long-distance running. asics women shoes sometimes when long-distance running shoes too tight can cause foot pain.

2 stretching leg, calf muscles to make them stronger. Follow-up article to provide you with a detailed training method.

3 Slowly, sustained increase in running mileage. Everyone has their own bottleneck, when you encounter this stage, if it continues a lot of movement would result in similar situations. Try to run once a week, eight kilometers, and the remaining number of days every day about 5 km. When the body adapts to this amount, then increased to once a week 9 km, and then do the same for a few weeks.

4 Avoid fatigue go long distance. The day before the marathon workout to hold live!asics gel kinsei 4  What I mean is to adjust your body and muscles to the best state to meet tomorrow's marathon.

5 Try intervals running. This is a fun way to increase running. The intermittent long-distance running can reduce the impact of exercise on the body. For example, running three minutes of brisk walking 1-2 minutes, then repeat. Brisk walking is to try to make your body function in a relatively stable stage, so walking does not mean resting phase, but in order to mitigate the impact body, but also let your heart rate is relatively stable. Even though some people think it may be regarded as a "running" but to burn calories to count, is good.

Your condition occurs in the body of your reminders, to adjust status to alleviate the symptoms, asics gel noosa tri 7 slowly raise the level of their sport. Keep running! Happy running! No injury jogging!  
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Forward running posture is the most important aspect. Ensure forward momentum to prevent movement after fatigue deformation, Aces Doctor recommended strength and stretching exercises. Runners thrust exercises should be "dynamic thrust" instead of ordinary static thrust, because running itself is dynamic in nature. This article describes some stretching movements can be made after the end of the warm-up or practice.

1, head and shoulders

Running action essentials - to maintain the stability of the head and shoulders. Head to being on the front, unless uneven roads, not before the probe, two looking ahead. Shoulders relax properly and avoid including chest.

Power thrust - shrug. Relax shoulders drooping, and then as the towering, stay about, repeat after reduction.

2, arm and hand

Running action essentials - the axis of the arm around the shoulder should be based on action, not more than range of motion around the body midline. Fingers, wrist and arm should be relaxed, elbow angle of about 90 degrees.

Power thrust - lift arm elbow. Arms one after the other into the pre-start position, try to raise the rear swing arm elbow, then relax before the swing. With higher operating speed, the more lift.

3, torso and hips

Running action essentials - from the neck down belly upright instead of leaning forward (unless acceleration or uphill) or backwards, it is a good breathing, balance and stride. Do torso from side to side or up and down too much. Front leg when Active Hip, running to the attention of the hip rotation and relaxation.

Power thrust - lunge stretching. Front and rear legs open, shoulder width, center of the body slowly pressed to muscle tension, then relax restore. Torso remains upright.

4, lumbar

Running action essentials - to maintain the natural waist upright, not too straight. Muscle a little nervous, maintain torso posture, while paying attention to cushion the impact of the foot with the ground.

Power thrust - before the body flexion. Natural standing, legs open, shoulder width. Trunk flexion slowly drooping hands to toes to keep for a while, and then recover.

5, thighs and knees

Running action essentials - front thigh and knee forced pendulum, rather than elevation. Any lateral leg movements are redundant and prone to knee injuries, thigh forward swing to positive.

Dynamic stretching - before bent. Feet hip width away from the station with his hands behind your head. Poked forward from the hip Keep your back straight, until the biceps femora’s nervous.

6, calf and Achilles tendon

Running action essentials - feet should rest about one foot in front of the body location, close to the midline. Leg should not cross too far, to avoid Achilles tendon due to excessive force and strain. Note also that the calf muscles and Achilles tendon in the ground when the buffer, landing leg should actively back pawing, making the body actively move forward. In addition, the front leg swing direction to be positive, forward foot should try not to values or back or knee and ankle joints prone to injury. Can be checked while running on the beach footprints for reference.

Power thrust - supporting wall toes. Facing the wall about 1 meter standing, arms reach shoulder width, hands hold the wall. Toes, then down, feeling the calf and Achilles tendon tension.

7, heels and toes

Running action essentials - If stride is too large, leg reach is too far to the heel, resulting in brake reaction, great for bone and joint damage. Right foot landing in the middle ground, and let the impact force quickly dispersed into the whole foot.

Power thrust - sitting stretch ankle. Knees, hips close to the heel, upper body upright. Slowly downward pressure until the toe to ankle extensor and forefoot feel enough tension. http://healthrunning.hoxx.com/2013/06/28/how-do-strength-training-treadmill/ 
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Running is a simple and effective entry, movement of all ages, but the South African "Health 24" website recently published a survey showed that nearly 70% runners existence of errors. In this regard, experts pointed out that running involves nerves, muscles, bones, cardiovascular and other systems to improve the running quality, helping to reduce fatigue and avoid injury.

Expert trainers to run the following recommendations:

1. Do not bow to rise in front of your eyes, this will not cause harm to the cervical spine.

2. When running uphill, reducing the pace, it will be more relaxed.

3. Landing on both feet to light, "leftover" overweight increases bone burden; foot landed, the knee should be slightly bent.

4. Back should remain straight and relaxed. Lean forward because of poor physical stabilizing force, this time to try to straighten so that the muscles get exercise.

5. Hip and waist do not twist around magnitude is too large, this will increase the chance of injury.

6. Arm bent at about 90 degrees, running should "throw off arm", so that the arm and laid them out as much as possible.

7. Running, hands naturally relax, do not grip too tight fist, you can stretch out your hands, palms inward.

8. Keep your shoulders relaxed, otherwise it will hunched, more tired, stiff neck, but also easier.

9. Select the appropriate running program. http://enjoy-the-run.tumblr.com/post/53916078666/sports-injury-pathological-and-physiologicalhttp://sports520.livejournal.com/5676.html