Running

 Running is considered to be the most reliable way to make our body healthy, make our body smart, do weight loss, and increase stamina.  That's why we see a lot of people running early in the morning in the city Area.

Aren't those people running unemployed?  They ran because they understood the importance of health.  They ran to meet the lack of vitamin D needed by the body.  Health is more important than money in our life so we should care more about health.

Therefore, if we make a habit of running for an hour a day, our health will always be the same.  You will always be fresh, active and healthy

Running – Starting running is a great way to improve your fitness and overall health. If you are running one hour daily, then your health condition will be always good, and you will be healthy. Especially Army Pulice job needs more running so more young people who like to join to army need to practice running because they need to pass physical fitness. But nowadays everyone needs to do physical exercise and gym and running is no 1 exercise for a warm-up and every exercise before needs to stretching and warm up. 

 Running is a form of physical exercise that involves moving rapidly on foot, it typically involves a repetitive motion where a person lifts and sets down one foot at a time. It's a popular form of cardiovascular exercise and can be done for various purposes, including fitness, competition, or leisure. People often run in parks, on tracks, or along streets and trails. It's a great way to improve stamina endurance, and overall health. 

Here are some steps to help you get started before running. 

• Drink water – Running time more swat coming so we need to drink water before running if you drink water before running then you feel good and when you have more swat coming that time is more beneficial for you. 

•  Stretching – After stretching blood flows to the muscles, increases body temperature decreases the risk of injury, and prepares the mind for the workout to come. Running is not easy so before running when you do half an hour of stretching you will follow your routine. Stretching is more beneficial to us, so I like to be stretching before and after running. 

• Warm-up – Every running test before we were warmed up because we warm up properly before exercising to prevent injury and make our workouts more effective. So, every running test before needs a warmup. When start a little warm up then increases our body temperature and little sweat coming which is better for running.  

• Start by walking – if you are new to exercise, walk better for you. So, 40 to 50 minutes' walk every morning and evening. And one week after start running. 

• Start Slow - Begin with a combination of walking and running. For example, walk for a few minutes, then run for a minute. When sweat comes then little increase in running speed this continues for one hour morning and evening time daily. Like this training 4 week. 

• Build up your speed, stamina, and mileage- four weeks after you need to run long distances must focus on increasing your time running rather than distance. If you like join to the Army, then every week check your running speed for example 2 mileage 14-minute excellent time 16 minutes good and 20 minutes good for you. 

Every day running before first stretching must be 30 minutes then 5 minutes warm up then one hour of running start exercising your stomach and make your body strong. 

Running is the best physical exercise normally, if we make a habit of running for one hour a day, we will not get any disease and we will always succeed in making a healthy body. Among the main roles that make us successful in life, our health is also one of them, so we must give time to our health because, without health, our life is never a success, thanks. 

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