In the last blog, we have introduced 4 benefits of running to you. Do you try to go out and run for a while in your spare time? If not, you’d better read this blog which tells you what we should pay attention to when we start running. How to choose a running T-shirt or how to breathe? After reading, you may find the answers. Let’s get it!

• Wrong Clothes or Shoes

Some runners wear the wrong type of shoes or too much or too little clothing, making them injury even at risk for illness. What to wear is related to your safety. Actually, running starters don't need to pick a professional wardrobe.

From one side, ask a specialized shop for recommendations. They would recommend a pair of shoes according to your foot and running situation. Don’t forget to change your shoes after every 300-350 miles to avoid injuries.

On the other side, materials like polyester & nylon which is suitable for spring or summer. Relatively, wool is better for autumn or winter. Lightweight is a key point for clothes. Additionally, a bright color should be chosen if you’re a night runner. Come to MIER to pick your running shirts or running shorts.

• Wrong Upper Body Form

Some starters swing their arms side-by-side or up by chest, which wastes their energy so they feel tired easily and lose interest in running. As suggested in Run Addicts, your arms “determine your stride so you’ll be able to run faster, longer, and/or with less perceived effort”.

When your arms play an optimum capacity (pumping arms at close to 90 degrees), your legs would gain from the power and perform well for every step.

• Wrong Breath

Many runners are confused about how to breathe during running. Wrong breath methods may cause side stitches. There are some tips to resolve the breath problem while running.

Firstly, it is using both your nose and mouth combined method to breathe. Which will keep your breathing steady and engage your diaphragm for maximum oxygen intake. It also allows you to expel carbon dioxide quickly.

Secondly, finding the right body regions is essential. Try to breathe from your diaphragm, or belly, not from your chest. In this way, you can take in more air and prevent side stitches.

Last but not least, it is wise to find your breath rhythm through practice. Try to balance your pace and breath during running which allows you to catch your breath rhythm. Moreover, slow down or walk to find your state, while you feel out of breath.

From what has been discussed above, did you find the answers to questions that we put forward at the beginning of this passage? As an old saying goes, the shortest answer is doing. Try to go out and run for a while. Believe you will love it!