Running-for-beginners Fitness & Sports, Health & Wellness

Running for Beginners


All you need to know if you have decided to start with the most natural sport on earth – RUNNING

10 years ago in a random sunny weekend in the near llittle park you can see a maximum of two runners, mainly grandparents.

Running competitions took place only for the special kind of person “filed racers” and information about them was apocryphal and inaccessible to people outside the Ministry of Sports.

Today it is not. In whole over the world more and more people are running.
Basically running is difficult to explain to the not running people because it is not as spectacular snowboarding or beach volleyball outside looks the same. But inside each runner has his own world of motives, goals, and development that brings satisfaction. It’s got to the point when running is so addictive and has even proven that runners become irritable and depressed if they do not run for a 2-3 days.

Why running?

  • Whatever they say this is the most natural sport. Primates and primitive man certainly did not practice aerobics, soccer or tae bo.
  • Running is the most cheapest sport – requires no course a membership card, expensive equipment or coordination with a partner.
  • Aerobic sports (including swimming and cycling) are the only effective way of preventing diseases of the cardiovascular system, and Bulgaria is № 1 in Europe in mortality from them.
  • Running is a start to any other sport or activity. Builds endurance and If you run well, you can jump to any sport with great advantage.
  • It’s never too late to begin, and you should know that the best long-distance runners are adults. Until recently the world record in marathon belonged to 37-year-old man.
  • Running is the only sport which you can take part in competition side by side with with a world champion. If you sign the marathon to Berlin, there is a chance to start with Geoffrey Muta (and some other weaklings 50000).
  • If you run seriously you need to keep high carb diet, which means to enjoy the most delicious food you can imagine.
  • Honestly, it is a great luxury to have a body, which may run 20-30 miles at any time

What do I need to start running?

  • The most difficult is the first step, which is to decide to go to a place where you can run.
  • For the first few times you do not need special shoes, then you should think about buying sporting shoes.
  • Cotton fabrics keep moisture, so use polyester shirt and shorts or a wedge.
  • For measuring use track applications like SportsTracker or Nike +, which are free and will motivate you because you can see how you present yourself with people on your age or compare with friends.
  • By the time you will find out your needs, think about additional investments: glasses, hat, heart rate monitor, a wind / waterproof jacket, compression socks.

If I start, what’s next?

Once you start running, pass the first 10 minutes ,your first 5 km in 30-40 minutes, and then start looking for 10. Then comes the next logical thing – half-marathon (21.1 km). Avoiding Marathon (classic distance m / t town Maratonas and Athens 42,195 m) it is not much difficult, but requires at least 4-month preparing program. After marathons coming ultramaratoni, which is a distance of 80, 100 or 150 km, but that’s a topic for another conversation.

How to run a marathon in 3 easy steps:

  1. Even if you are not running at all, start running slowly and run as much as you can. Even if its 5 or 10 minutes. It;s not a shame. If you are running in the park , it is quite normal to walk up the hills until you develop strength.
  2. Run through the day (or at least 4 times a week – it is easier Tuesday, Thursday, Saturday and Sunday) and increase with 10% the time you run, every time until you reach one hour. If theyou ran 10 minutes the first time, the second 11, third 13, fourth 15. etc.
  3. Once you run comfortably about 45 minutes in a few days in a row, open runnersworld and choose a workout program at 10 km, and then half-marathon (21.1 km) or marathon (42.2 km). Know that greater distances are achieved easier at races. Even if you have not ran 21 kilometers, you are gonna deal with it on a organized race)