Benefits
How to start running
Theory
Practice
Everyday opinions

A quick collection of running tips

Benefits

The are very many and those who do sports live more because they protect their health better.
Starting from the theory, i wish to explain a full path to learn how to appreciate this, starting from the advantages it creates:
track and field

A famous study by Harvard University (later taken up all over the world and now universally accepted) on 17,000 students followed from 1916 to 1950 showed that the cardiovascular risk curve decreases with increasing physical exercise practiced up to a minimum with 6-8 hours a week; as physical activity increases the risk of death slightly rises again.
The Harvard study should have convinced that not only is it advisable to play sports, but it is necessary. Why lose a few years of your life expectancy just because you think the sport is boring or too tiring?

aging

How to start running

The first thing to say is to decide what you want: a personal best or simply mantain a certain physical form.
The second goal is surely easier: 50km per week are enough. If you have never run it’s better start from 5-6km every other day, in a non-consecutive manner, that is alternating running fractions with walking ones. Increase the distance when the feeling is good and the workout is felt as easy.
When you are able to run 10km in 1h, your fitness level is decent, and you can simply mantain this level of fitness (maybe for you entire life…) or, going on reading and understand how the body works.
For running the weight is fundamental: before starting to have this kind of behavior, check to have a BMI below 25: an higher one means excessive joint wear.
You can use bmicalculatorusa.com
When you find your ideal weight (for a runner is around 20), keep it for long time within the inevitable obscillations of 1 kg. Weight yourself just woke up in the morning, after a normal routine during the previous day.
Hope the following articles can help you.

Theory

The basic of exercise physiology consist in Nutrition, Energy handling at microscopic level and Energy handling at macroscopic level.
Macronutrients
Energy retrieval in human body

Practice

The applied exercise physiology is a good help for understanding how to improve the performance of human body: aerobic and strength training cover almost all the possible way of training.
Altitude, temperature and gravity have a deep impact on how the training. Diving sports deserve a speech apart.

Ordinary life

One of my best athlete is Nick Symmonds… reading the training log, i caught a lot of useful information about workload, during the week and during the year.
Body composition is both cause and effect of a performance, it’s possible to study the body of champion athletes on one side and overweight-obese persons in the opposite.
A moderate and regular physical activity is helpful for a successful aging.
I started without knowledge bases, a simple 10k after several years passed playing football. I ended in about 55′, good conditions.
After the theory it’s suitable to dovetail your tasks (job and family above all).
I often find myself around the world repairing machine tools or trying to take some of them home to build.
Here’s how I do WU before the day, certain times it’s necessary to wake up at 05:30, but it’s not a problem:
Mulhouse, France
Torino, Italy
Caen, France
At the end, if it’s love it’s not a privation.