13th Podcast

In this episode of the Podcast It's a long road we will talk about the reasons why someone should start running, how to do it and what to pay attention to, as well as various tips to make this activity even more interesting.


Hello my friends,

I am not the expert to give you any specialized training program, but after some years of systematic exercise under the instructions coach and having taken part in quite a few long distance races, I am sure that I can and am able to give you some small and simple advice.

Basically, it is best to turn to an experienced trainer who will be close to you and will be able to personalize a training program even better to get the best possible results. If you still want to remain "free birds" there are on the internet, in magazines and also in books many programs for all tastes and all appetites. For 5s, 10s, half-marathons, marathons and Ultra. Programs that are not one-dimensional but include the necessary variety with free runs, intervals, Tempo Run, hill training and of course Long Runs. Be sure to follow a training program according to the goals you have set. It will help you get a more special relationship with running and find meaning and interest in your training.

Don't look at what others are doing and don't envy their performance. They worked hard and it took a long time for everyone running around you to reach a certain level. Start with your own plan and design, don't compete with others and stick to your own training program. Anyway, the right thing to do at our amateur level is to compare yourself only to yourself and not to others.

On the other hand, of course, there are many who follow programs they found on the internet but which are adapted to some other athletes of a different level. That one training program just because it worked well for an elite athlete doesn't mean it will work as well for a beginner or amateur athlete, as age and length of time running play a big role. It is also a big mistake to follow a training program without taking the heart rate zones into account by the athlete, since the greatest benefit exists when the training is done in the aerobic zone and only when you enter larger zones with short intervals.

Another neat trick is to log your workouts. If you don't want to buy a watch or an oscilloscope, which I consider essential and now don't cost much, you can do it from your mobile phone through various free applications. The recording will help you understand how the training works, how your body performs best and of course the most important thing is that it will fill you with confidence seeing what you have achieved all this time. It's so magical to see that a few months ago you were just jogging for 20 minutes and now you're on a whole other level!

Also try to schedule your workouts. If you include your workouts in your diary you will make it a part of your daily life, since you will treat your training like anything else in life. Planning is sure to make it more desirable in your mind.

If you still don't want to run alone, motivate a friend ideally at the same level as you, since this way you will motivate each other. You can also find and join a running club. Most clubs have running groups for different levels, including beginners.

Find beautiful places that will captivate your soul and make you feel beautiful and start training. It is very important to be able to run on routes that please your eye and soul.

At some point and depending on your finances, it's worth buying a nice running shoe. Since the topic of running shoes is huge and has wide ramifications, I will dedicate an entire Podcast to it, while I will try at some point to have a guest and someone who is an expert on the subject to convey more knowledge to us. Basically, when it comes to the shoe, you should choose it based on your foot type, type of running and your weight. But believe me, and as far as the psychological part is concerned, a shoe by itself, especially today's shoes and with the incredible technology they have, is capable of giving you a big boost and making you love running even more.

If you are a complete beginner and want to start somewhere, start with a very slow run or walk and at a very low intensity and time. 20 to 30 minutes the first training sessions alternating between running and walking. Slowly increase the duration and not the intensity. Make your workouts 45 minutes and if after about 10 workouts you feel more ready, then increase the intensity a little during the training with short moments of more intense running. For example 2 minutes of more intense running and alternating with 3 minutes of more relaxed. 5 repetitions are enough. A duration of about 8 weeks with 3 to 5 training sessions per week is enough to see the first improvement results. You don't have to be out of breath to think work is being done. Quite the opposite if you are new to running.

At least in the first phase, in order to improve the physical-aerobic condition, the intensities in relation to the heart rate should be low. To range from 60% and not exceed its 80% Maximum Heart Rate (M.K.S.). The simplest way to find the "Correct" heart rate is to subtract your age from 220. Don't forget to stretch at the end, which most people avoid, because they get bored. But it is not possible to do a run of some length and not spend only 5 minutes for some stretches!

Later and after you find that it has become a habit, you will start looking for different accessories that will make your activity even more interesting, such as headphones, socks, shorts, jerseys and so much more, they are just things that you will start to you're looking after you've gotten out of the early stages of being a beginner runner and are starting to ramp up your mileage and training time a bit. A pair of headphones for example is very beneficial for some people and helps them a lot. Listening to music or a Podcast…. To bless our beards is something that many people do. Listening to one of your favorite playlists is a great way to stay energized, especially on long drives. However, keep in mind that wearing headphones while running has some pros and cons.

A major disadvantage of running with headphones is that it limits your ability to hear the noises around you and can compromise your safety. It may also be useful for your own safety to do some of your runs without headphones.
As I have said in an earlier Podcast, when I run, I don't want to be distracted by anything else but my thoughts. I don't want any more interference in them and I feel better if the only sounds I hear are the live ones. The sounds of nature, the sounds of passers-by talking, the sound of running. I don't know why but lately I find her running like this plain and simple.

Something else that is important has to do with rest. Give your body time to digest and recover from your last workout. Continuous and sometimes intense training can bring the completely opposite results. For starters, 2 to 3 times a week are enough. And don't always look for a whole hour of your precious time to go out for a workout. Start with even the 15 minutes or half an hour you have available and little by little you will be able to more easily integrate your new habit into your daily schedule. It is better to run two to three times a week, every week, than to run 6 times a week and then not run for the next 3 weeks.

And of course, don't forget to add some to your calendar races depending on your preparation. For me, competitions are the ones that bring you to another level, boost your morale and fill you with even more self-confidence. The preparation, the day before, the whole process before the start, the running time, the finish and everything you experience there is so beautiful and awesome. You will of course find that over time you will adjust your goals and you will want to make an even better time, a natural consequence of the positive effect that your targeted training had in the previous period.

An important key to your entire effort is the weekly training volume and the goals you have set. Volume is different for someone who wants to run a 10 lap and different for someone who wants to run a marathon. The body must be properly prepared for the corresponding run, so that the finish is safe and the best possible. Some may be impatient to run a marathon for example, but I would recommend patience and hard work to make things go well. There is no need to rush into such ventures that may endanger your very life. Build your preparation gradually and with patience. The pressure exerted on the body during the race is intense at all levels and for all organs. Consider that in order for a beginner to run a half-marathon, it is good to have covered 1.5 to 2 times the distance on a weekly basis with his training, and for a marathon at least once. Of course not just in one week but for a series of weeks before the match.

Personally, I have heard many excuses from friends why they don't exercise. They usually say that they don't have time and some don't have the money to join a gym. For me Time and money are not the real problem. Habits are. As far as time is concerned, I don't think there is a person who cannot find 15 minutes in the day to deal with something that will only do them good. As for the financial part in terms of running, of course one can run without any cost in the streets, mountains and squares. The run it's free, you can do it anywhere, and it burns more calories than any other major exercise. As for exercise, it can also be done at home, with various strength training programs that you can find freely on the internet.

Some of the many other reasons why people choose the run are the folowing:

Regular running is known to reduce the risk of long-term illnesses such as heart disease, type 2 diabetes and stroke. 
It is one of the most effective ways to achieve aerobic fitness.
Running helps maintain as well as lose weight.
Running is an anxiety reliever.
You release endorphins when you run and it can even improve your mood.
You achieve better overall health with improvements such as higher lung capacity, increased metabolism, lower cholesterol levels, increased energy and reduced risk of osteoporosis.

Running, like any other form of exercise, is both a mental and physical process. The most difficult thing is to get up from the couch and your comfort, close the door of your house and leave for training. The hardest part of all of this is making this whole process a habit. But it's all a matter of mind!! Nothing can be stronger than our will! 

Summarizing some tips for someone who wants to start running I would say:

– Run slowly, avoiding raising your heart rate and panting
– Follow a program or contact a coach
– Set goals 
– Allow 2 to 3 hours from your last meal
– Don't forget to hydrate. For example a glass of water before exercise is best.
– Gradually increase the duration and not the intensity
– Don't forget to rest
– Eat quality foods, especially after your workout. Don't forget that running alone doesn't make you lose weight
– Don't forget to have a full medical checkup to make sure you are completely healthy
– Buy a good running shoe
– If there is the possibility for your training sessions, prefer dirt or grass surfaces that are friendlier and safer for the feet

And don't forget that the hardest part of training is getting ready and leaving the house!

Thank you so much for listening to me!

Until next time, Be well be healthy and always do what we love and what makes us feel good.

Everything is a road:
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