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There is no universal guide for runners, because how many runners, so many styles, needs and approaches to running. There are runners who talk more about running than run and those for whom a day without training is a day wasted. For some, it is enough that they spend time actively, for others it is only about improving their life record. Depending on which group you belong to, in the following guide you will find a training plan tailored to your level of advancement and advice from trainers - active marathon runners.

Whether you're running regularly or planning to wear running shoes for the first time, you'll need some effective advice on what to do to stay motivated. Do you like recreational jogging the most? Learn the rules of jogging, or its slower version - slow jogging. If running is your bread and butter and you love new challenges, take part in a triathlon or runmegaddon.

A guide for those who are still wondering whether to try running

Experienced runners telling about the advantages of practicing this discipline can convince a layman that running gives almost magical results. And they do not mean the obvious he alth benefits of running, such as, for example: improvement in condition, endurance, loss of unnecessary kilograms and oxygenation of the body. As additional advantages of running, they mention, for example, running as a way to increase self-confidence, find friends and even … love! Runners talk about themselves as a subculture - they use their own language and spend their free time in a similar way.

If you feel that you want to feel the joy of running, start gently - your body must have time to get used to the effort. It's a big mistake to start with intense and frequent training. As you train, gradually increase your running time, and after a few weeks you will not only see results, but also feel the satisfaction that you are making progress. Repeat the individual steps in the training plan for beginners for 2 weeks (3 workouts each week).

A guide for weekend runners contemplating nature in park alleys

If you belong to the group of the so-called weekend runners, detailed technical advice will come in handy. A recreational or weekend runner is characterized by walking for 5 daysmostly between the desk and the car and doesn't leave work until dusk. But at the weekend he turns into a real runner.

Weekend cyclists have favorite routes, mainly in nearby forests and large parks. He runs in decent shoes, but he is not really interested in any gadgets - he doesn't need stopwatches, heart rate monitors or lantern watches. The weekend runner likes to get tired, but fighting the limit of his endurance is not his style.

To increase the pleasure of recreational jogging from time to time, it is worth improving your running technique. Check which of the mistakes made by amateur runners also happen to you:

  • 7 most common runners' mistakes - how to avoid running injuries
  • How to run properly? Running technique, acceleration, ascents

A guide for runners who like to throw themselves into the deep water and love extreme experiences

Three hours in the marathon are broken, the most important running events (not only in Poland) are completed, most of my friends are outstripped. Do you feel it's about you? Time to try something new. For people like you, there are ultramarathons in grueling conditions, marathons around the table, triathlons or runmageddon.

  • Ultramarathonis a run longer than 42.195 km. Popular distances are 100 km, 12 hours or 48 hours. The popular Polish ultramarathon is the Butcher's Run in the Bieszczady Mountains - almost 80 km in a mountainous area. The organizers of such races guarantee reaching the limits of one's endurance, pain and satisfaction for those who manage to complete them.
  • Marathons around the tableare aimed at runners who like to run but don't want to leave the house. The set distance is covered by running around a table (preferably a round one). Those who have already tried it, encourage you not to run this marathon alone (due to the labyrinth), but to organize a social relay race, dividing the entire distance into sections, e.g. about 10 km.
  • Triathlonhas become popular with celebrities for some reason. Certainly, it is the least monotonous discipline, because during one race you not only cover the running distance, but also swim in the open water and ride a bike. However, training before a triathlon should be very precise and letting go of any part of it may have an impact on the final result.
  • Runmageddonis a competition where you run into super-difficult obstacles rather than just run. There are, for example, 5-meter high vertical walls, barbed wire and mud pools to overcome during runmageddon.

Tutorialfor those who run to lose weight

The first motivation for running, which in many cases turns into a love for this sport, is the need to get rid of excess pounds. And in a month of regular jogging, you can lose over 4 kg. How to run to lose weight? First of all, do not skip the warm-up, jog slowly on the route and monitor your heart rate.

How to do it to make losing weight really effective? See:

How to run to lose weight? How many kilos can you lose weight by running?

What to eat before and after running?

During a run before breakfast, you burn 20% more fat than during a workout after a meal. However, the downside to running before eating is that your body gets its energy from glycogen stored in your muscles, which means that not only body fat but muscle tissue is reduced. The he althier for the body will be training an hour after a light breakfast, when the brain received a signal that a portion of energy has been delivered and we are ready to run.

The rules of morning running training are described in the article: Run on an empty stomach or after breakfast.

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Running