Running training is one of the healthiest forms of recreation that relaxes, raises self-confidence, strengthens the immune system and the quality of our daily life. That is why it is important to bring jogging closer to the widest possible population of people, of course in a friendly and interesting way for people. So how do you start running, enjoy it and where to find interesting exercises?
How to start running and enjoy it?
Every beginning is difficult. It takes a lot of perseverance and courage, because the first weeks are the most demanding. It's important to have a goal in front of you - and it's a fun and enjoyable run every day. But before we start training, it is good to find out about all the rules and warnings, so that our run will take place without problems and injuries. The first and most important rule for every runner is to buy suitable running shoes. Our slippers don't have to be the best and most expensive, it's important that they fit our feet and correspond to the way we put our feet on the ground. The footwear should be as light as possible, airy and soft enough to cushion the impact when pushing off. Clothing for running should be one that "breathes". Light synthetic products that wick moisture to the outside of clothing will make our body feel dry. So how do you get into running? To help overcome obstacles to getting started, we make a plan and stick to it. Let's take it slow and success will soon show itself. It will take a lot of motivation and personal discipline. We run several times a week (it is recommended 3 times a week), we take a day off between two workouts, we do not forget to warm up well, we choose a suitable training ground, we do not forget our body posture and proper footing while running, and, of course, we breathe correct, deep and audible!
Running in nature
Vibrant and diverse running tracks have a motivating effect on runners, they are recommended for both recreational and competitive athletes. The unpredictability and difficulty of natural terrains and obstacles when running over "grass and grass" forces us to constantly change the running speed, this natural fartlek - a game of speed. With this technique, progress in running is seen more quickly, as the body cannot adapt to it as quickly. It is recommended to start running in nature on less demanding and rugged terrain, perhaps in the nearest park. Later, when we gradually gain physical condition by running in nature, we can increase the load in the way of a running traveler, when we discover the beauty of running through forests, across meadows to random paths, along which every root or rock conjures up new challenges for us. It is important to be able to listen to yourself and assess your physical fitness when running in nature. Uneven terrain requires the runner to have comfortable and, above all, stable footwear with good grip, because when running in nature, the feet are particularly stressed and, depending on the configuration of the terrain, the ligaments and joints are additionally strengthened. Clothing should be light and airy, as it must provide the runner with a feeling of dryness and allow freedom of movement even during prolonged activity in all weather conditions. In September, the unspoiled nature of the Brdo estate will once again attract everyone who wants to move, socialize and be in a good mood. Zavarovalnica Triglav will for the fourth time in a row organize the Triglav run on Brdo pri Kranj for all enthusiastic athletes and nature lovers. On August 19, we can take part in the first joint training session before the 3rd Triglav Run at Brdo pri Kranje, where we will learn together the technique of running in nature and improve our physical fitness.
estate Brdo pri Kranju
Urban runs
It's not just errands or cultural events that lead us to the city. We can also escape from the everyday running routine by regularly exercising along unexplored networks of city paths, stairs, shortcuts, we can discover new secret locations and thus turn a concrete city into an interesting training ground. Citytrail running parties are joint discoveries of new hidden running routes that make running around the city even more interesting and attractive. Salomon's free Citytrail running sessions take place in several groups, where the pace is adapted to each individual and allows all runners to enjoy getting to know the magical city labyrinth. During the mileage, we get to know the correct technique of running on different terrains and when overcoming obstacles, and we use the urban environment for running strengthening exercises. If we are even more daring, we can decide on one of the night runs in the cities of Slovenia (Laško, Kranj, Celje, Škofja Loka, Velenje, Ljubljana). A night run is not just a run - it's a special kind of recreational fun. The fastest run for prizes, the rest for soul, fun and companionship. Old and young, those with more fitness and those with less. The goal is not to be the first, but to do something good for yourself and your body. After all, running improves the quality of our busy lives and full schedules and relaxes us after a tiring work week.
READ MORE: Franja Marathon 2015 – the biggest festival of Slovenian cycling
Back to the roots - barefoot running
Running freshness can also be introduced by running barefoot or running in minimalist shoes. That's right, barefoot. Some call it an attraction, others pure insanity, others an interesting addition to training, and others a fad. So what exactly is barefoot running? The key guidelines when starting barefoot running are gradualness and moderation. First, we must be able to walk barefoot for an hour or two without pain in the muscles and feet. Then we are ready to take our first running steps. It is important that before running barefoot, we start with walking training, which we go to once or twice a week and with which we sharpen our running technique. If we stick to this and if we listen to our body, we will avoid pain and inflammation in the calves, a strained Achilles tendon, painful instep or, in the worst case, even a stress fracture of the spine. Every year, the barefoot run is also a gathering of a non-competitive nature, where barefooters and supporters meet or meet again after a long time to exchange experiences and run a few kilometers together in Kranj.
How do they spice up their running in other parts of the world?
Today's most impressive running workouts around the world include incredible obstacles, costumes, music and food. They follow the rule that exercise does not have to be boring. They attract runners with fun themes and many of them offer participants a time well spent and a good dose of exercise. The "Run For Your Lives" five-kilometer, muddy run sends zombies after the runners who try to incapacitate the runners or at least "infect" them. "The Color Run" runners start in white T-shirts, then run through clouds of colored dust and thus finally "finish" in rainbow colors. Slovenians will get their own version of the color run this year, as we will be able to take part in the Shower of Color Run on June 24 in Tivoli in Ljubljana, where competitors will be greeted by several colored stations with magical colored powder. Of course, it is also worth mentioning Alive Step Up - running up the stairs to the tallest building in the country. It takes place in New York, Chicago, Vienna, Singapore and also in Ljubljana, where participants can run around the Crystal Palace in the Ljubljana BTC. Running up the tallest building in Slovenia is a big challenge, as you have to run up 20 floors and 459 steps. As part of the unique run to the Crystal Palace, training and preparations for the 2nd Alive Step Up have been taking place since February.
Hint
Zavarovalnica Triglav will for the fourth time in a row organize the Triglav run on Brdo pri Kranj for all enthusiastic athletes and nature lovers. This year too, different generations and types of runners will be running for a good cause in the company of Slovenian athletes, running ambassadors and young hopefuls accompanied by loyal fans. On Saturday, September 12, runners will be able to compete in five different distances - on a 21 and 10 kilometer route, on a family run on 3.4 kilometers or, as of now, on a business relay run on a distance of 3 x 3.4 kilometers and a children's run with Kuža Pazi at 460 meters. In the last three years, she has been in the company of top athletes - ambassadors of Triglav running, such as surfer Žan Košir, cross-country skier Vesna Fabjan, athlete Marija Šestak, biathletes Teja Gregorin and Jakov Fak, ski jumper Katja Požun, ultramarathoners David Kadunc and Dušan Mravlje - for good around 3,500 runners already ran for the purpose.
More information:
triglavtek.si
