1. This is the ideal sport to reconnect with a sporting activity

Running is natural. If at first your body is reluctant to get to work, it will more easily accept this activity rather than learning a technical sport such as tennis or horse riding.

An advice. The first two times, just walk 30 minutes fast . The following sessions, alternate 10 minutes of walking or trotting and 20 minutes of running. Then gradually decrease the walking time. In three months, with two running sessions per week, you can run 40 minutes in a row.

2. We are refined on the whole line

Running at an average speed of 8 km / h, one spends almost twice as many calories as walking (115 kcal for 30 min of walking at 5 km / h against 330 kcal for 30 min of running at 8 km / h ). If melt is your main goal, plan two or three jogging sessions of 30 minutes a week , knowing that the body continues to burn calories after exercise.

An advice. Although it is certain that running on an empty stomach will burn as much fat as possible , it is better to have a breakfast before to avoid dizziness and nausea.

3. Sculpt your body with finesse

The muscles of the legs are toned, the pelvis is refined. In addition, running, one enters the belly naturally and it strengthens the abs.

An advice. Run with arms in balance , you will curve and gain rhythm. Remember to stretch 5 minutes before and after jogging, you will avoid aches. Grab an ankle in one hand and gently stretch it for a few seconds, bringing the heel to the buttock, then change legs.

4. We evacuate his stress

When we run an average of two to three times a week, we feel, after 30 minutes, a feeling of well-being, total serenity. This is called "jogger ecstasy". The reason ? The effort frees the body from its adrenaline , the stress hormone, and stimulates the secretion of endorphins , a natural anti-depressant. This quietude lasts 3 hours after the sport.

An advice. After, indulge yourself, treat yourself to a square of chocolate. Keep good conscience: the sugar gives tone and the body eliminates it at full speed after an effort.

5. Keep gazelle legs

Goodbye heaviness and tingling, running creates an impact at the level of the arch that boosts the circulation . Prefer soft floors, bitumen is too aggressive for the joints.

An advice. Opt for running shoes designed with maximum cushioning. Buy them preferably in a specialized shop: we will help you choose them according to your morphology and your objectives. Count around € 120.

6. We breathe deeply

Running encourages the lungs to go "for oxygen". As a result, the breathing mechanism is boosted and you gain breath.

An advice. To make a point disappear at the beginning of the race, stand up, roll up on yourself and exhale.

7. We find the taste of the effort

The well-being felt at the end of the course makes you want to surpass yourself: run longer, faster ... The effort becomes a source of pleasure. And the benefits are quickly felt daily: more energy, optimism, and significantly less stress .

An advice. Do not abuse good things. Running every two days, three times a week, keeps you in great shape and gives the body time to regenerate. So do not bother going there every day.

8. We win a strong heart

Running is excellent for the heart as long as you play on stamina : you gradually increase your rhythm until you reach the right one.

An advice. After 45 years, consult your doctor. He will prescribe a stress test to determine exactly what your maximum heart rate is. Then, he will check that there is no contraindication to the practice of this sport. And run with a heart rate monitor .

9. We do not ruin ourselves

Only investments, but they are unavoidable: a pair of running shoes and a heart rate monitor . The latter precisely measures your heart rate (that is, the number of heart beats per minute). If so, it warns you when your pulse exceeds the threshold you set for it. It also continuously assesses the distance traveled and your speed.

An advice. For the outfit, prefer breathable technical cotton fibers. And a good sports bra is needed.

10. We run at his own pace

The right speed, the right stride and the best breathing are the ones you feel good about. To start, nothing better than a small circular route. You will accurately measure your progress on an equal basis, that is, improve your speed.

An advice. At first, run alone, you will concentrate better on your breathing. Do you lack ardor? Run on music with an MP3 player.