RUNNING: How to run for a long time without injuries

That is right; for many people, running has become a habit. To improve health and fitness, you need to train five times a week for a total of 150 minutes. This, indeed, gives us an average of 30 minutes of running a day. Moreover, the benefits of running for 30 minutes are many, and getting them costs very little. As you can see, it is not necessary to run every day of the week. At most, it is recommended to train five days a week and at least 3.Before going into details, it is important to highlight one thing. The benefits of running 30 minutes a day reach two main dimensions, mental and physical. What does this mean? That the benefits are not only obtained by your body, but also by your mind. Moreover, to achieve this, all you have to do is put on your running shoes and go for a run. Take a picture of yourself before starting this routine to check your evolution over time, and you will be surprised! Why is running important?When running, the body produces endorphins and enkephalins that reduce pain and improve mood. With these neurotransmitters inhibiting the transmission of pain, a state of tranquility and pleasure is evident. It is one of the physical activities with the highest calorie expenditure. If you are 40 or older, have not exercised for a long time, or have a history of heart problems, you should have a medical check-up that includes an EKG and a stress test to assess how well your cardiovascular system works. To run, you need tennis shoes that give you good support and adequate cushioning, and comfortable and light clothing; If you are a woman, remember that you need to wear a sports bra that you feel comfortable with. Before you start running, you need to warm up your body by rotating your ankles and knees, stretching your muscles, and then starting to walk for 15 minutes to avoid injury. Try to breathe at a gentle pace, take the air through your nose and release it through your mouth, preventing cold air from entering your lungs. Try to keep your torso straight so that more air gets into your lungs as you run. Start running gradually. Support first the Heels, then the soles, and finally the toes, and try not to let your feet fall on the ground abruptly. You must move your arms so gradual and parallel. Keep your hands slightly cupped without squeezing your fingers. Running 30 minutes, four times a week, can help you burn more than 350 calories so that you can lose weight. When you finish running, you should also stretch your muscles. You must listen to your body; If you feel any discomfort, slow down, do not stop abruptly because you can get dizzy. On hot days, drink plenty of water before running and bring extra water. You must protect yourself from the sun if you are going to run outdoors. The necessary accessories are sunscreen, a hat, and sunglasses. You can take a music player with you, but do not use it on public roads for your safety. Upon exceeding 45 minutes of running, the muscle begins to have glucose deficiency and begins to metabolize fats, carbohydrates, and cholesterol, promoting weight loss. Kiwi, oranges, or apples can help you avoid muscle fatigue and speed recovery after running. Honey provides a large amount of energy and provides potassium, phosphorus, amino acids, and proteins. Try to run on smooth surfaces and not always on asphalt; carry identification with you.