Ask anyone running how they started, and everything will look like a flower to the ear. Pick up a comfortable pair of running shoes, throw on a T-shirt and a pair of tights, and get to work.

As I was excited to start, when I was empty-handed during exams, the beginning of any new project from scratch can be quite intimidating.

Running (practiced even once a week) can bring you a lot of benefits. A light run of 30 minutes a week for 3 weeks can greatly improve your sleep quality, mood, and concentration, according to a study by the Journal of Adolescent Health. If you were hiding behind the excuse "ugh running can hurt my knees!", You can stop thinking about it, because this theory was dismantled in 2016 by a study that proves the exact opposite. Running is really good for the wrists, changing the biochemical environment inside the knee helping it to function properly. Of course, it is not recommended to jump out of bed or the car seat directly on the running track without pre-warming the whole body and especially the wrists.

Are you still excited to start something new !? It's perfectly normal, but don't stress! We will present you with information that will help you get started and especially make this a habit such as brushing your teeth. From the right equipment , to hints or benefits, you'll be ready to move in no time. It remains for you to choose your favorite playlist.


As with any form of exercise, running has its risks.

Muscle strains or cramps can occur if you run on uneven ground or miss warm-ups.

1. Don't forget to warm up!
You would never start a car in third gear, but this is essentially what you will ask your body to do if you start exercising without proper heating. Easy jogging and dynamic stretching will help your muscles work, boosting performance and reducing the risk of injury.

2. Increase your intensity and length step by step
Injuries tend to occur when you try to increase your training load too quickly (eg to avoid such injuries, THE WOMEN'S LOCKER suggests gradually building your mileage with no more more than 10 percent a week.

3. Make sure you vary your workouts.
It is important to work actively to optimize the type of exercise, regularly mixing your workouts for short periods of time or adding hills to your routine) and including other forms of exercise - not just running - in your diet.

4. Continue training during recovery periods.
Creating recovery priority includes recovery periods, which are short, light cardio sessions (usually 15-20 minutes) designed to help reduce muscle aches and pains.

Such weak workouts as these are important for all runners, beginners and veterans and are usually performed the day after a more physically demanding run (such as an interval session or a run). you are a beginner, we recommend that your recovery be done by walking on foam surfaces or by a yoga session.


Wearing the right equipment is one of the most important things to help make your running more comfortable and less stressful.

Good news? Today's equipment is designed with the comfort of a runner in mind, such as sweat removal , cooling or heating , wind protection, UV protection , muscle compression and the list goes on

Purchasing is based on fit and functionality before fashion. Take a closer look at the product and think about what your body is doing when you run. body.

The best running shoes are designed for different types of feet. Choose a running shoe that gives you stability, cushioning and comfort .

Only if you find several models that are right for you, then you can make the decision based on their appearance. There is nothing wrong with good-looking shoes, as long as they meet the other basic requirements.


Running is an activity with a massive impact on your feet, ankles and knees, which means that you need a shoe that will not only absorb the shock of the impact with the ground, but will also give you optimal stability .

The most efficient running shoes are designed primarily for stability, helping the natural movement of the ankle to give you the best combination of strength and balance.


The cushioning of a sports shoe has the role of completing the way you land on the ground. If your foot rotates inward, a sports shoe with extra stabilization will help you correct your problem. On the other hand, if you land on the outside of the sole, you need sports shoes with extra cushioning to absorb shock. The best way to identify your running style (pronation) is to look at the dullest part on the sole of your sneaker.


Last but not least, the best running shoes are comfortable even after a long exercise session. Each shoe is different depending on by the person wearing it, but its design, starting with the inner lining and up to the way it dresses your ankle, will decisively influence the level of comfort offered.


The look of the running shoe has nothing in common with the ankle support, comfort or other important features. However, if you find running shoes that are as comfortable as they are beautiful, why not use a pair that pleases the eye. Your sneakers talk about you, so it's important to look good and useful. The best running shoes will help you run longer and better. They are designed to provide you with the support and comfort you need while running to lessen the unwanted effects of this sport on your muscles and wrists.

Maraton Alergare


1. Running makes you happier.

If you've been training regularly, you've already discovered that no matter how good or bad you feel at any given time, exercise will make you feel better.In a 2006 study published in Sports and Exercise Medicine and Science, researchers found that a single set of exercises - a 30-minute walk on a treadmill - could instantly lift a person's mood. suffers from a major depressive disorder

2. Running helps you lose weight and maintain your weight

Because it involves the constant movement of your entire body weight, running burns more calories than most other activities. And you don't have to run fast to get maximum burn. You'll get almost as much if you run slowly (only it takes twice as long).
Weight loss is not difficult as long as you are able to find the balance between sleep, nutrition and exercise. It's up to you!

3. Run and you will live longer!

Numerous studies have shown that running increases life expectancy. This has led to the often-repeated observation: "If exercise were a pill, it would be the most popular pill in the world."

A 2018 meta-analysis of running and longevity research found that runners have an approximately 25 to 30 percent lower mortality rate from all pursuit causes than non-runners . The conclusion is: "Any amount of running, even once a week, is better than no running."

4. Strengthens the immune system.

People who are sensitive to viruses, who catch a cold, can opt for a very effective strategy in combating seasonal illnesses. Because running activates the body's protective barriers against pathogens or what we know as the immune system.

It seems that nothing is more appropriate than running to maintain your youth, mental well-being, figure, immunity, heart, muscle or bone health. And if you have managed to motivate yourself enough, all you have to do is equip yourself properly.

Focus on appropriate footwear for the area you are going to cover and celebrate every mile! After a well-deserved run, you can definitely have a guilty pleasure. (our secret)


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