education

1. Running/ The Perfect TrainingRunning/ The Perfect Training
Made by: Pansy Osama AL-A’smyMade by: Pansy Osama AL-A’smy

2. DescriptionDescription
 Running can be an good method ofRunning can be an good method of
increasing aerobic/ cardio respiratoryincreasing aerobic/ cardio respiratory
fitness as well as muscular endurance.fitness as well as muscular endurance.
Running is very easy, as it can be doneRunning is very easy, as it can be done
anywhere. It can also be adapted toanywhere. It can also be adapted to
provide either aerobic or interval exercise.provide either aerobic or interval exercise.

3. equipmentequipment
 Light shoes would be best (unless youLight shoes would be best (unless you
would prefer more weight and resistancewould prefer more weight and resistance
to increase muscle strength)to increase muscle strength)
 WaterWater
 Shorts or sweat pants ( depending onShorts or sweat pants ( depending on
weather)weather)

4. Step oneStep one
 Always warm-up andAlways warm-up and
stretch before runningstretch before running
to improveto improve
performance andperformance and
prevent injuriesprevent injuries

5. Benefits of runningBenefits of running
 Good for your health.Good for your health.
 strengthen and tone musclesstrengthen and tone muscles
 increase your energy level.increase your energy level.
 you maintain a healthy weight and simplyyou maintain a healthy weight and simply
help you feel and look better.help you feel and look better.
 strengthen the heart muscle (a strongstrengthen the heart muscle (a strong
heart helps reduce the risk of coronaryheart helps reduce the risk of coronary
heart disease) and lungs.heart disease) and lungs.

6. strengthen the heart musclestrengthen the heart muscle

7. Begin with some tipsBegin with some tips
 A structured schedule keeps youA structured schedule keeps you
motivated and healthy.motivated and healthy.
 Combine two workouts into one andCombine two workouts into one and
achieve greater fitness—in less time.achieve greater fitness—in less time.
 Run twice a day to get stronger and fasterRun twice a day to get stronger and faster
—sooner.—sooner.

10. After the runAfter the run
 Do not sit down. Put hands above theDo not sit down. Put hands above the
head.head.
 Don’t drink a lot of water because you willDon’t drink a lot of water because you will
throw up.(I know from personalthrow up.(I know from personal
experience)experience)
 TAKE A SHOWER.TAKE A SHOWER.

11. conclusionconclusion
 If you want to loose a few pounds or stay inIf you want to loose a few pounds or stay in
shape or even stay healthy, running is the bestshape or even stay healthy, running is the best
exercise you can do.exercise you can do.
 You use more than leg muscles when you run.You use more than leg muscles when you run.
 Always stretch before and after.Always stretch before and after.
 Water is the key.Water is the key.