Week 5
Since this point, you can continue to build up your ideal routine by adding a few minutes to your running time and get a few seconds of your walking time every week until you feel comfortable with your routine.
The way you run is also important. Try to relax your shoulders, swing your arms a bit and keep your head focused ahead. Your steps should be short and quick. Muscle pain is common during the first few days. If the pain lasts for too long, it means you have pushed your body too hard. You need to give your body a break by changing into low-impact activities such as walking, swimming or cycling. Running should be fun, not exhausting or painful. Return to running when your body has completely recovered to avoid injuries.
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