Want to lose those extra pounds while staying healthy? Try running! However, to avoid health problems, it is important to know the basic rules of healthy running. Start gradually, with short distances, increasing the distance by 5-10% each week.

Control your heart rate! If it is too slow, calories will not be burned and the weight loss process will slow down. A heart rate that is too high can also be harmful. The optimal heart rate for running is calculated as the difference between the number 220 and a person's age.

Before you start your workout, do a warm-up to warm up your muscles and prepare them for exertion. A warm-up is usually about 5 minutes and includes simple exercises for your back, arms and legs.

Pay attention to your breathing: it should be even and coordinated with the pace of the run. It is not necessary to breathe only through the nose, as it used to be considered correct - choose the most convenient way for you.

If you experience discomfort or stabbing pains in your side while running, switch to brisk walking.

Avoid running on asphalt! For training, it is better to use paths in parks or squares, where the surface is softer and safer for your joints.