Basic rules
1.Running form
Your head should be straight and slightly leaning forward. Keep your shoulders low and loose, and chest upright. You can slightly swing your arms back and forth, but do not do side-to-side motions. Reach for your legs just ahead of your landing, and do not reach out too far to avoid exerting too much pressure on your knees. Land on your heels, and push off with the front part of the feet.
2.Shoes
You can get your running shoes in any shoe store, and the most important thing for you is that your feet should feel comfortable. Beginners should not try thin and light-weight shoes because they do not cushion your feet, and there are chances you could get hurt. Mizuno, Asics, New Balance, Adidas and Nike are the popular foreign brands. You can also choose from domestic brands such as Do-Win, Li-Ning, Anta and 361, which are generally not as expensive as the foreign brands.
3.When to run
Any time of the day is good for you to run so long as you find the urge to do so, either in the morning or after work at night. But do not do it immediately after a meal, or just before you plan to go to sleep.
4.Diet
Never run on an empty stomach. You need to fuel your body with carbohydrates. Rice and noodles are good choices, but you have to supplement them with protein too, such as beef and chicken, because protein helps build up your leg muscles. Fruits such as banana, and orange juice are welcome. Try to avoid fatty foods.
5.Medication
If you feel pain or a twinge on your leg or foot, it could indicate something has gone wrong, mostly as a result of overwork or improper training. Stop running and take several days of rest. Most of the small injuries can heal by themselves after that. If the pain persists, go to see a doctor to get the injuries examined more closely.
(Source: chinadaily.com.cn )
