I love pulling on my black running shoes and charging out for a few miles first thing in the morning, it’s the perfect way to jump start my body and mind setting the pace for the day, especially if I have an important to do list and want to achieve the best results. Regular exercise provides an awesome incentive for adopting a healthier lifestyle, controlling your weight, having more energy and focusing your mind.

But why run?

Well for starters running is probably one of the least expensive sports, of course your going to need a good pair of running shoes and that’s easy. One of the great things I love about running is that you can do it just about anywhere. You can jog along the beach, find a nice country road or thrash down a busy street. It will increase your heart rate thereby improving your cardiovascular system lessening your chance of heart disease, improve your muscle tone, increase your energy levels so you’ll look and feel great! You don’t have to rely on anyone else to turn up. You can warm up, slap on your black running shoes and go… just like that! Running can give you chance to be alone with your thoughts which can make for a great way to de-stress. There are plenty of groups to join too which can be a great way to meet people from different walks of life. Ultimately in my opinion running can teach you a lot about yourself, it takes determination, commitment, hard work and a sense of self worth much like other parts of your life.

How easy is it to get started?

Depending on your age, weight and current fitness level it never hurts to check in with your local doctor if you’re fit for this type of exercise but generally most people can slip on their black running shoes and jump on a running program without worrying too much about hurting yourself. If your a newbie it will pay to start slowly so your muscles, bones and ligaments can get adjusted, so be moderate for the first 6 months or so. Consistency is important if you want to gain stamina and speed, rather than running as long as you can endure and then having the next week off try to run a more manageable distance more often and build up a solid fitness foundation. Once you begin to notice the mental and physical benefits of running you’ll start to really look forward to your run instead of forcing yourself to do it.

How do I choose a good running shoe?

Women generally have narrower feet than men and might have difficulty fitting properly into men’s shoes so shoe manufacturers have separate styles for men and women. Depending on your foot type and whether or not you have foot problems it may be a good idea to a good shoe store and get an expert to measure up your feet and check for any problems but once you know your foot type it can be just as easy to order your black running shoes online. Comfortable, lightweight black running shoes with good arch support that suits your foot type and a firm heel counter with a little extra room for your toes is a very worthwhile investment.

Running has truly changed my life in a positive way and I encourage everyone to jump on the buzz and find the joys of running.

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For a runner to maintain and promote peak performance he/she should have proper running diet nutrition. This running diet for runners must include proper portions of carbohydrates, proteins, fats, vitamins and minerals. A runner’s diet is made up of different food he/she takes. Nutrition is the way the food gives nourishment to the body. Good nutrition in the simple text means your body is getting all the minerals, vitamins and nutrients it needs for proper body functioning. Therefore having a healthy diet is very necessary to get the best nutrition the body needs. People from different age groups have different nutritional needs that mean they should have the different foods that provide them the necessary nutrition. In the same way a man has different nutrition needs than a woman or a child. In addition to this the height, weight and the daily activities a person does also changes his or her nutrition needs.

Carbohydrates in a running diet nutrition is the most important. It should make up 60 to 65 percentage of the calorie intake. For athletes carbohydrates are the best source of energy. Research proves that our body work more efficiently with carbohydrates than with proteins and fats. Carbohydrates good source includes rice, potatoes, fruits, whole grain and starchy vegetables.

Proteins in diet are used to repair body cells. For most of the people protein intake should be about 15% to 20% of the diet. Runners who runs long distances should have .75 grams of proteins per pound of the body weight. Runners should have protein from sources that are low in fat and cholesterol. Common examples of this include low-fat dairy products, whole grains, beans and lean meats.

Fat in diet which is more that 20% of your total diet will quickly give you weight therefore avoid high fatty things in your diet. Low fat diet can be achieved by taking nuts, cold water fish and omega 3 fat products

Vitamins in a runner’s diet do not provide them energy but still are important in their diet. During running and exercising body produce compounds called free radicals which damages cells and tissues. Here role of vitamins come which (particularly vitamins C, E and A) neutralize free radicals.

Minerals in runner’s diet are also very important. The most important minerals include calcium and iron. Calcium makes the bones stronger and prevents osteoporosis. An average runner should have 1000 to 1300 mg of calcium per day. Common examples of calcium in diet are dark leafy vegetables, beans, and eggs. Iron helps in delivering oxygen to body cells. Iron provides energy to runners running long distances. Men should have 18 mg and women should have 8 mg of iron per day in their diet. Iron can be get from scallops, nuts, shrimp, green vegetables and apples.

Sodium and other electrolytes are lost from the body through sweat during running. Therefore it becomes necessary for runners to replace the lost quantity in the body. Runners should have a sports drink and eating some pretzels after running. Taking in salts also helps to replace lost sodium.

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Walking seems to be the easiest exercise to do when you are looking for a steady work out. Others may prefer to run as running will sculpted a tone physique and stave off stress. An average person that’s weights about  140 pounds that runs a 10 minute mile pace for an hour burns 512 calories compare to 80 to 100 calories just walking, Both exercise will burn calories. Running will have you shed more body fat than just walking given you enviable legs that will have your body looking tone and trim. Running  can extent your life expectancy  it keeps the blood moving smoothly and rev up your metabolism bringing more oxygen to the body helping you breath better, Rather you  working out on that day or not.  Compare to someone who doesn’t do any physical exercised. It may even help prevent cardiovascular disease and diabetes, In the event that you are prevented from running long distances how about doing some sprinting.

Sprinting triggers a fat torching response in your muscle, To do this run for a couple of seconds. Slow down  pace for two minutes repeat this cycle a couple of times and finish off with a jog until you can go longer. Walking also have you burn calories not as much as running do. Walking gives you time to communicate if you are working out with a partner or a time to clear your head if you are under a lot of stress. Their comes a time when we reach our desire weight loss goal that we began to convert to old habits. The way you were in your teens and twenties you could get away with eating whatever you wanted and not gain a pound maybe even lose more weight due to the fact that you had a high metabolism and some days you could go without eaten because you weren’t even hungry all the time or get away with eating once day. Now that you are not in your twenties you have to watch what you eat and work out even longer just to maintain a certain weight. Because your bones gets bigger you can always tell the difference between a teen an adult no matter if they both are the same weight.  According to the scale the adult body will either look more heavier or anorexia if the adult is trying to reach the weight they were in high school. You need to be more realistic and not take drastic measure and accept that your body does go through different changes. If you eat a high calorie food you will be three to four pounds heavier.

 What can you do to prevent the gain. Find out which food source are making you gain this fat that you desperately do not want. Write down what you eaten step on the scale, Write that number down the next day step on the scale again when you have not consume any liquids or solid food and have not taken any medication you either will be the same weight you where the night before or less.  Yes, Some medication do put weight on you. Do your research and find out could your weight gain cause by the medication your doctor prescribe or could it be an under active thyroid all medication does have good benefits as well as side effects. I have seen people avoid taken their medication just to lose weight and the outcome was not good I will advise you not to do this if you are one of those people that avoid taken your medication just to lose weight. You might not realize just how much you really needed that medication until it’s to late. Ask your doctor could your medication cause weight gain you will be surprise how many doctors changes a patience prescription once they start asking questions. You will gain weight after you eat this is normal until you work out remember calories in calories out equals weight loss there’s no way around it. As you know you cannot beat a good run with all the benefits that comes to having a tone up body. There are no special requirements for running all you need is a work out gear and a good pair of supported running shoes. If the weather prevents you from going outside invest in a treadmill.

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One of the gadgets that most people use besides the mobile phones is the computer. Computers are very useful because there are so many things that you can do with it. The desktop computers are used at homes, offices and schools. Laptops can be used when travelling or when you need to bring it with you anywhere you go. It isn’t just useful but handy as well. You wouldn’t have any problems when it comes to your files being left in the computer at home. But just like other gadgets, the user can encounter different problems. There is one major problem of computer users, which is the low speed. Who would want their computer running slow? Well, no one would.  

When you are loading a game or when you are saving files, when the speed of your computer is low, it can get so frustrating especially when you are in a hurry. If you need to get files immediately, you won’t be able to do it because even if you have just turned on your computer, getting to the desktop can already take time. It can also affect the programs inside your system. So when their computer is running slow, it can really annoy the user. Instead of making it easier by using the computer, it is taking them longer.

Here are the reasons on why computers run slow and some ways on how to fix it:

•  Spyware or Viruses – Make sure that you have an anti-virus software installed in your system. Weekly virus scan is important so you can remove all unwanted applications and programs. These spyware and viruses can easily enter your system when you surf and download programs/medias from the internet.
•  Not enough memory – Remove or delete all unnecessary files. Burn your files in a disc or transfer your files another hard drive to make more space.
•  Start up overload (too many files loading during start-up) – Go to the startup programs window and uncheck the programs that you do not want to load when you turn on your computer
•  Computer Registry – The computer registry must be cleaned because even if you’ve uninstalled a program, some of its files are still left in the registry. This is the database of the softwares installed in the computer.
•  Temporary Internet Files – If you use the internet very often, there are files that are being saved in a folder. These files are the websites that you often go to. These files enable your browser to load faster but it can take up a lot of space if you visit a lot of sites.

People do not want their computer running slow so they must clean their computers and remove and delete all files that are unnecessary. No one wants their computer running slow so following those tips can really speed up your computer. You don’t need to buy a new computer just because it is slow. Look for ways on how to repair it and find ways to make it faster. It would be cheaper than buying a new one.

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Headphones especially designed for running are not just made for runners but also for people who indulge in longer and tougher workouts fitting in their regime perfectly. The music flowing from headphones for running drive people to work harder and also keep their mind occupied whether one is on treadmill or outdoors. Good set of headphones helps you to enjoy music for a long period of time without disturbing your running regime. Many types of headphones for running have been developed with the features making them different from regular headphones.

Regular or ordinary headphones often used with MP3 or radios do not work well for workout and can become a hindrance rather than a help. No doubt they serve a purpose but they are not designed in a way to withstand all the bouncing and joggling which people undergo when working out. Rather they are designed to be worn in sedentary situations such as sitting on a desk or a bus or lying on a beach or just for walking. The earbuds of these headphones often fall off and also the headphones slip easily from head when you are bending over or running.  

Running headphones have been made especially for the runners and athletes and sportspersons for every kind and are designed in such a way that they holdup when people are performing vigorous activities. Such headphones are light in weight and the wearer hardly feels that he has them on his head.  There is no such discomfort to his head which may cause him to distract from his workout rather they make his experience an enjoyable one. Another advantage of the headphones for running is that they do not absorb human sweat which is utmost important for a good workout. This considerably increases the comfort level of the runner along with the longevity of the headphones. Runners love such kind of headphones as they remain firmly on their head and they don’t have to adjust them again and again. The running headphones of high quality are durable, have long life and also have the ability to withstand the physical impact of any vigorous activities such as exercise, running or jogging making a good investment for the runner.

Every sportsperson should always go for the right equipment to be used in their workout as this ensures them they are getting the most out of their time while working out or running or exercising and Zippearz is one such company where you can find the best set of earbuds for running meeting your needs.

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The chief principle is not so hard. To begin with, it does not matter weather you wear look well or not. It depends on you to wear the expensive or cheap clothes. The bobbed overall and an old article long sleeve sport shirt are very good. Only important is to make your body comfortable. A beautiful spring day is in your mind. The temperature is about the 55 Fahrenheit. Breeze sways gently tree. We feel so well in the sun. The new grass is very soft as well as manmade grass. The naked running is the nice methods in this day. The nature gives you all thing that the give you. But one day have a low temperature and mow you should give the nature a hand. In the hot day you may free from the nature and then wear fewer clothes at your best. No matter what kind of weather you also need a pair of shoes.
As a result of running is an individual sport and the way may be suitable to 99percent but not you. You may only regard the idea in the following section as a principal and not a creed. If the ideas are feasible seemingly and then have a try. You may try other ways if it does not work or it does not have the effective you want. I saw many heads of runners put on sweat belt. So when the sweat of head gets into my eyes a few times and I also buy one. I do not like it. It seems that my head is hooped like putting into decollation machine. This feeling always keeps following with me. Therefore I do not wear it any more I perfect the sweat reaches my eyes to hoop my head. The sweat just borings me but I am upset by the belt all the time

Introduce slightly something about running that needs the general common sense of dress below. From the shoes wears in the feet to the up successively. These principals are suitable for man and also women except for several points. Please shoes take a good thinking that you need how much strength from your feet when you are running. As a matter of fact that you run in the end and it is amazing. Every shoe needs lands 800 times when it runs every one mile. There are 8000 times when it runs 10 miles. If a person is 150pound and use 150 by 8000. As a result that you each feet will support 600 tons impact force when you are running in every 10 miles. It is a large of impact, which supports it, is not only limited by your feet. The 8000 times of vibrate impact passes from your feet to your ankle and hip. If you do not wear your shoes well, you will meet the increasing of possibility of difficulty. No your feet but other section has troubles.

Portable tennis or basket shoes are less strong to wear and your feet will have no force. If I do not have really running shoes and then I want to run at once. I can not wait for running with the light shoes and run about one or two shoes. We can run and even put on the shoes that we wear them to go shopping. However I do not it all the time. To spend some money on a new pair is worthy. The price of shoes is different and they are from twenty to over forty dollars. At first, this kind of shoes make you feel well. Secondly, it will give you great support in your heart if there are ties on the shoes. Although you do not feel like moving. If you wear a pair of shoes that you always wear in daily life and then you will the feeling of run. It seems to so unbelievable but it works quite well.
 

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It is not hard to figure out at the weight you have reduced and the time you have spent achieving this. Suppose you weigh 180 pounds, and you generally run 5 miles a day at 1 mile per 8 minutes with the consumption of 124 calories after the initial stage of exercise passes through, that is to say, 620 calories are dissipated in the 5 miles every day. Your body-everybody’s is alike in fact-gains and lose the same 3500 calories per pound. Thus, according to your pace, if you absorb the same amount of calories every day, 1 pound will be reduced every five and two thirds days, say, about 5 pounds weight loss a month. You have to make some rectifications in your plan momentarily as the decrease of calorie consumption per mile along with your weight drops little by little.

Of course, your weight will be stable finally. At which pound your weight can remain hinges on the amount you eat and the distance you run. My weight dropped very quickly when I started running. And I had to alter all my clothes by the tailor before long. That is wonderful. I followed my own inclinations to eat and drink with weight loss as usual. Out of ignorance, I assumed that this situation would keep on until I reduced to a skeleton. But soon the weight loss rate fell and my final weight turned out to be 170 pounds which was less than my original weight but more than my ideal weight by over more than 20 pounds. So will you encounter such a situation. Your weight can be easily reduced in a period of time and, I’m afraid to say, end up with the standstill pitifully. Then you have to get wise and make up your mind. Even so, you can run ro race. Though your weight does not live up to your ideal one, you will never reach the limit where you can.

Not long ago, Runners’ World published an article on the effects of excess weight on running. A runner who weights 161 pounds completed a section of marathon race in 193 seconds. He got a 28-pound weight loss. He completed another section in 3 minutes and 4.26 seconds under the circumstances of no any other change in his exercise plan. In other words, one pound of extra weight pays for the price of two thirds of a minute. It sounds nothing serious but turns out differently if add it up.

Extra weight makes you run slowly, and there are several reasons. If the consumption of energy remains the same, your steps are inclined to be short. Supposing your pace is just one eighths shortened, and you run 800 steps per mile, add the pace shortened up, it amounts to 100 inches, that is equivalent to 8 feet. You will 80 feet or so fall behind the runner who has experienced the similar training and is of reasonable weight in a 10-mile race.

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The wise athletes adopted a resource that they usually took exercise slowly few weeks before the game. Then, when his coach started to make him have a strict training, he had already been very strong and could do any exercise at any time.

This was especially true if the runners had meals as the normal recipe for athletes all the time. The most of nutrition principles mentioned in chapter 14 applied to young runners. However, many young people found it difficult to use these principles consistently. They always ate some snacks such as potato chips, soft drinks salty beef and so on, and they usually did not eat breakfast when they were in a hurry in the morning. If you were a young athlete, you should avoid developing this habit. Although the food like the salty beef would increase your calories, they had little nutritional value. Do not eat breakfast could make you have no energy when you were in need. Nutritionists said that a third of a person’s energy should be assimilated in the morning.

If you were a girl, you should eat foods which contained high iron in order to compensate for the iron which was lost during the menstruation. It was a convenient method to obtain the nutrients by eating more livers and vegetables of which leaves were dark green. It was also very significant for girls to adhere to proper eating habits. Richard and Joseph wrote in the book “Nutrition and Athletes” that, men’s development had already reach to the healthiest level when they were eighteen or early twenties. Women’s would be the peak when they were adolescence and 15 or 16 years old. Starting from this peak age, the health status would continue to decline unless you maintained through proper exercise and diet.

Everyman thought that it was useless for adult runners to have the diet a few hours before the race. There was still some doubt for young athletes. Some authorities said that children whose age was fifteen and under fifteen years old should not eat food four hours before the game. Some people did not agree with this idea including Dr. Robert Craig in Florida. He had been a compulsory doctor for the school team, Pope, Werner and youth baseball team all the time. He recently wrote that like all the parents knew, these young people seemed to eat constantly. Many of them were at puberty. If they did not eat food in the four hours before the race, my impression was that they would start to feel extreme fatigue or lose the coordination of organ in the last half of the match. For these young people, it was too long not to eat food in six hours.

I thought many circumstances varied from person to person. If a young athlete did not eat food in four hours, he would feel weak and tired, it was probably a reliable indication. This showed that he needed to eat food often, as for the other cases in the running, you would find the answer even you could hardly find in the most authoritative medical literature after experiment personally.

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The Terrible and Wonderful Reasons Why I Run Long Distances

 Praise for #1 New York Times best-selling author Matthew Inman, AKA The Oatmeal:

 ”All runners wonder, at some point or another, why we do what we do. Mr. Inman’s explanation is the best I’ve ever seen. And the funniest. Because he is clinically insane.”
 -Mark Remy, editor at large, Runner’s World, author of The Runner’s Rule Book

 ”He runs. He sweats. He heaves. He hates it. He loves it. He runs so hard his toenails fall off. He asks himself, why? Why do I do this? He

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Running: Run Yourself Skinny – The Beginner’s Training Guide for Weight Loss

Learn how to Run Successfully and Lose Weight

Are you looking to lose weight? Then you’re in the right place, because running is one of the most simple and effective forms of exercise. When you start your running program and stick to it, you will lose weight, have more energy, and feel much fitter and healthier.

No matter, what your current fitness level is, this guidebook will teach you everything you need to know to succesfully lose weight running. It includes an 8-Week Training Pl

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