• Health - From wanting to lose weight to trying to fight disease and aging, there are lots of health benefits to running.
• Mental - Whether to help depression or find some time to think, there are large mental benefits to running as well.
• Running is also fun and does not need special equipment to do it. When running, muscles, lungs, brain, heart and other organs get better.

Ways to avoid injuries

Running injuries are quite common among runners. Many running injuries can be reduced through proper training, wearing of the correct gear and awareness of the running environment.

• Before going on a long run, do not forget to have a five-minute warm-up and some stretching exercises.
• It is better to run in the morning, to avoid heat tiredness. Do not run when pollution levels are high.
• Run in the shade if possible, wear sunglasses, apply sunscreen and try to avoid direct sun rays.
• Too much clothing can produce sweating, which causes the body to lose heat quickly. Dress in layers. Wear the correct footwear.
• When running in cold weather wear hat, gloves and clothing that covers your neck.
• Try running on a straight surface.

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Synchronized swimming

Synchronized swimming is a hybrid of swimming, gymnastics, and dance. This sport has an artistic effect, and really relates to those three sports. It consists of swimmers (individuals, duets, trios, teams or combos) performing a synchronized routine of elaborate and dramatic moves in the water, accompanied by music.

Synchronized swimming demands first-rate water skills, and requires strength, endurance, flexibility, grace, artistry and precise timing, not to mention exceptional breath control while upside down underwater. Developed in the early 1900s in Canada, it is a sport performed almost exclusively by women, although there is some participation by men. In its early form it was sometimes known as "water ballet".

Sculls are the basic elements of synchronized swimming and they are combined with one or more positions to form a figure, or complete movement. Figures can be combined with transition elements, such as above the water arm movements, and set to music, to form a routine.

There are hundreds of different regular positions and infinite combinations of positions. These are a few basic and commonly used ones:

Vertical position: Achieved by holding the body upside down and perpendicular to the surface of the water. The legs are held together above the water with toes pointed.

Crane position: While holding a vertical body position, the legs are held at a 90-degree angle with one parallel to the water and the other perpendicular.

Vertical bent knee: Similar to the vertical position, but one knee is bent as much as possible with the toe touching the inside of the vertical leg.

Ballet Leg: Beginning in a back layout, one leg is extended and held perpendicular to the body, while the other is held straight along the surface of the water. A stationary scull under the hips is used to support the leg.

Split position: Holding the body in a vertical position, the legs are extended in opposite directions along the surface of the water and held as flat as possible while keeping the hips straight.

It is a Summer Olympic Games sport. First demonstrated in 1952, it has been an official event since 1984. Olympic and World Championship competitions are not currently open to men, but other international and national competitions allow male competitors. Both USA Synchro and Synchro Canada allow men to compete with women.

Competitors point to the strength, flexibility, and aerobic endurance required to perform difficult routines. Swimmers perform two routines for the judges, one technical and one free.

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Sambo (martial art)

 Sambo is a modern martial art, combat sport and self-defense system developed in the former Soviet Union, and recognized as an official sport by the USSR All-Union Sports Committee in 1938, presented by Anatoly Kharlampiev.

The word meaning is "self-defense without a weapon" in Russian. Sambo has its roots in Japanese Judo and traditional folk styles of wrestling. It has often been noted that Sambo was a demonstration sport at the 1980 Summer Olympics in Moscow, USSR.

A Sambo practitioner normally wears either a red or a blue jacket, a belt and shorts of the same color, and Sambo shoes. The Sambo uniform does not reflect rank or competitive rating. Sport rules require an athlete to have both red and blue sets to visually distinguish competitors on the mat.

Sambo was in part born of native Russian and other regional styles of grappling and combative wrestling, bolstered with the most useful and adaptable concepts and techniques from the rest of the world.

There are five generally recognized styles of Sambo: sports Sambo, self-defense Sambo, combat Sambo, special Sambo, etc. Sport Sambo is stylistically similar to amateur wrestling or Judo. The competition is similar to Judo, but with some differences in rules, protocol, and uniform. For example, in contrast with Judo, Sambo allows all types of leg locks, while not allowing chokeholds. Self-defense Sambo is based on self-defense application, such as defending against attacks by both armed and unarmed attackers. Combat Sambo includes practice with weapons, including disarming techniques. Special Sambo was developed for Army Special Forces and Rapid Reaction Police teams and other law enforcement formations. The "Special Sambo" version differs from team to team due to different tasks and aims, however the base of any special system developed in that field is of course Sambo. The term "Special Sambo" is a relatively new term which refers to specialized versions of combat Sambo.

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