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Danish scientists have found that the implementation of the weekly low speed running plan, only 1.5 to 2 hours, you can increase the life expectancy of six years. even if the benefits are so many, many women are still not up to the sport. The reason is that running is not always a step forward so simple. Therefore, the "s" Health Women "gathered a number of national experts and coaches, for those who want to run out of the following three tips. secret one: to adjust the pace of breathing the pace of the pace depends on how far away, physical quality and genetic ability, even the Olympic athletes have to spend a lot of time to accurately grasp. People who have just come in contact with running often run too fast, because running will naturally make people think of speed. Therefore, we should try to maintain the speed in the range of easy to talk with others. If you are out of breath, slow down, if necessary, stop and take a walk. novice should be carried out 20 times a week, three minutes of running away, the goal is to adjust the proportion of each week, until they can run for 20 to 30 minutes. Once you run 3 times a week, each time to reach 30 to 20 minutes, and continued for four weeks after, you can try 20 four second sprint and 30 three second sprint. tip two: do not run every day repetition is the key to success, but every run will so that more tight muscles, bones, joints and ligaments, also easy to increase the risk of injury. Must have a perfect middle value in the practice and the rest, must find belongs to own formula. For the novice, running three times a week is the most ideal. less than three times, it is difficult to progress; more than three times, the body is not too late to recover. However, if more than a year without movement, ran two times, plus two walking or riding a bicycle, and then slowly increased. The point is to stick to it, not to get hurt. Finally, it should be noted that, increase the training time, the weight should not be higher than the current stage of 10% to 15%. tip three: do not run too long use time or distance to do the calculation of running is a personal preference. Some people think that running 1.6 km sound than a 15 minute run more daunting, and like marathon felt than starting long. They wanted to know directly run 28 kilometers. Regardless of distance or time, the focus is on target selection is very important, you can avoid excessive movement. Beginners are more suitable for time calculation, because no matter how bad the situation is, the time is going. In fact, three or four times a week, every six to four kilometers, enough to maintain the body. If the goal is placed in a marathon, it will slowly lengthen the distance. -- -- -- -- -- -- -- -- -- -- -- -- -- --