Head
How you hold your head is key to overall posture which determines how efficiently you run

• let your gaze guide you, look ahead naturally not at your feet
• don't allow your chin to jut out

Shoulders

Play a role in keeping your body relaxed while you run, another key to maintaining good posture

• keep them low and loose
• if you get tired do not let them creep up your neck
• keep them level, don't let them dip from side to side with each stride

Arms

Your hands control the tension of your upper body and your arm swing works with your leg stride to drive you forward

• keep hands in unclenched fist, fingers lightly touching or resting your palms
• relax your fists, imagine lightly holding a piece of paper between your thumb and second finger 
• clenching fists causes muscles to contract wasting energy
• arms should swing back and forth, not across your body
• swing arms up to chest and down to your hip
• bend elbows at about 90 degree angle floating between chest and waist 

Torso

How you hold your head and shoulders affects your torso, if you position them correctly your torso and back will naturally straighten allowing for optimal lung capacity and stride strength.

• keep torso upright, if you start to slouch take a deep breath and you'll straighten out naturally
• stretch yourself up to your full height with your back comfortably straight 

Legs/Stride

Correctly stride will help you to run fluidly instead of wasting energy while you run.

• your feet should land directly underneath your body
• as your foot hits the ground your knee should be slightly flexed so that it can bend naturally on impact
• if your lower leg extends out in front of your body your stride is too long
• leg should land underneath your body
• lift lets only as high as needed to maintain proper stride
• landing on your forefoot can strain your calf and achilles

Ankles/Feet

The part of the body that many people have the most trouble with pounding the ground and striking with your heals leads to energy loss and possible injury. 

• lean your body from your ankles without bending at the waist
• keep your ankles flexed as you push off
• flexing at the ankle reduces unnecessary muscle strain and creates more force for push-off
• most good runners land between heal and midfoot, but ideally you should land on the balls of your feet and push off 
• roll forward quickly and use your calves to propel you forward with each step
• your foot should hit the ground lightly, running is springy and quiet

And now that you're a pro... 

Prevent Breast Cancer with Fifteen Natural Ways

Ten years ago, experts thought that breast cancer is a disease which can not be prevented. Now, researchers have a lot to know how to prevent it, at least reduce the risk of breast cancer. Actually there are 17 ways to reduce the risk of breast cancer, 2 of them is the prevention of medical terms and the rest is an alternative therapy.
Medical terms approach are:
1. Drugs to prevent breast

White Hair at Young Age:

The main problem for most of the Youths today is white hair in young age. The roots of the hair restrain little bag-like structures known as hair follicles. Dissimilar to the trendy belief that gray or white hair is synonymous with old age, a few gray or white hair can also be seen in children and youthful adolescents.

White hair at young Age

Therapy for Early Gray Hair:

Though it is natural to have a few filaments of gray hair, it can be frustrating if half the hair on your scalp turns gray. In order to avoid rash graying of hair, try these valuable natural remedies and say valediction to gray hair.

Your diet must embrace foods that are rich in minerals like iron, sodium, copper and vitamin B. overwhelming fresh fruits and vegetables is also advantageous as they are wealthy in antioxidants that facilitate in fighting the free radicals that grounds premature graying.

Being paid by a hair massage with coconut oil will stay your hair long, black and strong. You can also fume curry leaves in coconut oil and relate this oil to your hair.

Applying oil and dried gooseberry fine particles mixture is a successful treatment for gray hair. Henna is a natural hair dye for gray hair as it lend a hand to covering gray hair and reinstate the hair color by turning the gray color into dark brown.

1. Tea: Try drinking green, chamomile, or black. Loaded with antioxidants they boost immune function, fight cold and flu, and destroy cell-damaging free radicals.
2. Zinc: have 15 to 25 mgs of zinc a day as some consider it the single most important nutrient for maintaining optimal immune function. It can be found in red meat, poultry, beans, nuts and fortified cereal.
3. Almonds: are full of vitamin E which helps boost the immune system by increasing the amount of the body's cells that destroy germs. 
4. Broccoli: helps mucous membranes form to protect your body from damage by repelling environmental threats. It also contains vitamin A, C, and glutathione, all of which are known to help boost immunity. 
5. Vitamin C: Studies found that people who take vitamin C experience 45 to 91 percent reduction in common cold incidence while most people find them in citrus fruits, strawberries actually have a higher vitamin C concentration. 
6. Fiber: helps to support the production of white blood cells that fight bacteria. Fiber also allows your body to absorb immune boosting nutrients. Try a bowl of steel-cut oats with flax-seed. 
7. Mushrooms: contain beta-glucans known to enhance immunity. They also contain selenium, deficiencies in this nutrient are linked to developing the flu.
8. De-Stress:  Try yoga, tai chi, or meditation. Stress causes the immune system to be more susceptible to the common cold and other viruses. 
9. Watermelon: The antioxidant glutathione found in watermelon helps fight and fortify cells against infections. 
10. Yogurt: Yogurt containing "live and active cultures" may reduce your changes of getting a cold. 
11. Simple sugars: avoid them! Sugary foods and sugary juices can impair immune function.
12. Vitamin D: linked to immune function and regulation, deficiency increases the risk of infections. Few foods contain vitamin D and its best to get your dose from short periods of sun exposure without sunscreen.
13. Garlic: several antioxidants found in garlic battle immune system invaders. It has strong anti-viral, anti-bacterial, and anti-fungal qualities. 
14. Capsaican: studies have shown that capsaican, the substance that makes hot peppers hot, can fighting colds before they start when taken daily by increasing your
15. Echinacea: this supplement stimulates production of white blood cells. It has anti-bacterial, anti-microbial, and anti-viral powers that strengthens the body's natural immunity. It can be found in teas or taken as a supplement.

Ovarian Cysts Symptoms and Cause

Ovarian cyst is a fluid collection that occurs in the ovary or ovaries. The collected fluid is wrapped by a kind of membrane is formed from the outermost layer of the ovary.
CauseOvarian cysts are formed by a variety of reasons. Cause this is what will determine the type of cyst. Among the several types of ovarian cysts, follicular type is a type of cyst is most commonly found. Cysts of this type

Skin Disease Type That You Should Know

Skin that is the largest organ of the human body is the first defense of the body from bacteria and viruses. When skin is exposed to sun, dry weather, or bacteria, then the reaction will spread to other body parts, it can even result in death.
But you do not need to worry, most treatable skin disease. Therefore recognize several types of skin diseases and their causes.

Pimple
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