Watch the video here: http://www.youtube.com/watch?v=LX0DyP7sG1A Read the post in spanish here: http://alturl.com/mkz8e) Study shows that running slows the ageing more than anything else. The reason behind this tips is that many people run often but find themselves not obtaining the results they want. This tips will help you get the results faster and in a healthier way. You are not tired because you run, you run because you are tired. Running will give you more energy than you ever thought it was possible ;) Más tips: http://www.nelsonportugal.com Más info: http://www.facebook.com/blog.nelsonportugal

1. For a better run

2. Have everything ready
Leave the alarm clock in a place you
won’t be able to reach it while sleeping
Have ready the cloth you will use
Have the drinking water available
“The easier you make it to run, the more you will do it”

3. keep yourself hydrated
Drink plenty of water the minute you
wake up
If you run for more than an hour
consider an hydration drink
Drink some water in the middle of your
run
“If you wait until you are thursty to have some water, you are killing yourself”

4. Breath
Breath deeply 5 times before running
Breath consciously dureing the entire
run
Learn how to breath better
“Breathing correctly will be the difference between sucess & failure ”

5. Warm up & Cool down
Walk fast or jog for 10 o 15 minuts
before the actual run
Walk fast or jog for 10 o 15 minuts after
your run
“If you don’t warm it won’t be a healthy run”

6. Have a purpose
Know your purpose, why are you
running for?
Have your outcome clear before running
“Running is good for your mind, body and spirit”

7. Create the base
Forget about speed at first, focus on
distance & time
Go at your own peace
Own your time, then expand
“Running for a long time at a medium speed is healthier than running a short distance fast”

8. Listen to music
Select specific song you will listen to at
the beginning or end of your run
Have at least 3 songs that will pump you
up in the last minute.
Go for instrumental
“Music inspires you, relaxes and help you run better”

9. Have a partner
Have an accountability partner
Run with a friend
Share this tips with your friend
“Set yourself up to win”

10. Use sunscreen
Use sunscreen either there is sun or not
Have always one avilable
“Skin cancer is common in runners that don’t use sunscreen”

11. Schedule it
“If you don’t schedule it, it won’t happen”
Pick the days and time you will run and
schedule it

12. SMILE
You are alive
You are free

13. SHARE IT
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