Notes

Do you know which sport is the oldest in the world? It is running! Let's look at its history. It is assumed that our ancestors “invented” running 2.6 billion years ago. They needed running for hunting animals. The first mention about running was on the
Tailtean Games in 1829 BCE. Running as a discipline was recorded at the Olympic Games in 776 BC in ancient Greece. Nowadays there are already many disciplines like sprints(60m,100m etc.), middle-distances(800m, 1500m etc.) and long distances(5000m, 10000m). The top runner on short distances is Usain Bolt and one of the best runners on long distances is Emil
Zatopek.

Running is not for everyone. It's not extremely difficult. On the other hand is running one of the simplest sports, you don't need to learn anything – just run. The most important thing is to start. Buy some comfortable running shoes and you can go. Run into nature(park, forest), fresh air is good for your health. For the beginning will be enough 30 minutes 3 times per week. Before running you should stretch and warm up your body, we recommend you to do exercise like in left column. Run in slow pace, don't hurry, just relax. Running has many advantages such as strengthening the cardiovascular system, increasing physical fitness, weight loss plus you'll feel great! Do not forget to monitor and evaluate your results. Measure your times and write it down every time you run, motivation is important, if you see the results, everything is better. After 8 weeks of running you can add one training and increase the duration of one training to 45 minutes. You can also try light interval training – two minutes of run, one minute of walk. Regeneration and proper nutrition are very significant. If you eat hamburgers, drink coke and watch telly to midnight, you won't see any results. Key to success is simple – train hard, eat healthy. After some time you will be better and better, you have to be strong. If you follow all my advices you will become a great runner and one day you will maybe become a trail monster.