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How to prepare for running – part 1

Benefits and first steps - in cooperation with Gucwa Velo Trainer

All of Poland is running, or why running is so popular...
Until recently, the most popular activity among Poles was cycling. However, lately we have started to exchange ever longer distances on two wheels for half marathons and marathons. One has to enrol for city running events well in advance to be able to participate. What’s the secret to the popularity of this sport?... It mostly results from the fact that you can run virtually anywhere, without expensive equipment, and you can feel – and see – the effects of exercise very quickly.
Benefits of running... a few words for those in doubt

Sport allows us to change our personality and character features as well - those that we have never thought about.

ZBIGNIEW GUCWA, GVT BMC TRIATHLON TEAM

Physical exercise – in the right amount – is pure health. It improves our fitness and gives us a boost of positive energy. Running helps you clear your head and releases endorphins. But this is not all. Why else should you run?

  • Runners are less prone to heart problems and cardiovascular diseases
  • With regular running sessions, you can say goodbye to the inconvenient shortness of breath
  • Your metabolism gets smoother, and you... lose weight
  • You feel relaxed, calm and energized Your thoughts are clear and organized, giving you new ideas
As Zbigniew Gucwa, thriatlon trainer in Gucwa Velo Trainer, says: “Sport allows us to change our personality and character features as well - those that we have never thought about. Regularity in taking up physical exercise challenges us in other areas as well. We become more ambitious and we set more demandoing goals. It is a positive addiction.”
First steps... Start training
If you have no health-related complaints, you can start training. However, any doubts should encourage you to contact your GP – to refer you for complete blood count and cardiac stress test. Consult the results with your doctor, who will tell you what kind of exercise is recommended for you. Citi Specials offers you a 5% discount on medical tests at Lux-Med.

When you finally know everything is fine, take your time. Start slow, e.g. with short bike excursions, which allow your body to get accustomed to exercise. All you need is a Veturilo bike and Citi Handlowy Bikes app. It will help you plan your workout and choose the optimum route for you.

We live in times when patience and slow development path aren’t of value. Still, when doing exercise, slower is better. When I am asked about my job, I say it consists of... calming and adjusting people’s ambitions to their internal potential

ZBIGNIEW GUCWA, GVT BMC TRIATHLON TEAM

Ready, set... GO!

1. Train slowly – you have got up from the couch, left the house, even got on a bike, and the first run seemed like a piece of cake. You want to run faster and more! STOP! Slow down! Your activity was close to 0 not long ago, so you can benefit even from mild exercise.

2. With or without an instructor – there is no one right answer to this question; however, it will be safer to run supervised by a professional. Your instructor will eliminate technical mistakes, reduce the risk of an injury, and design the right training programs for you.

3. In the morning or in the evening – it’s difficult to say which of these options is better. It is important that you fit running in your day schedule, so that you no longer have excuses such as “I don't have time”, “I’m busy”, and “maybe tomorrow”.
Beginner’s basic mistakes

- too intense and fast pace
- too intense warm-up
- incorrect technique and no intervals to stimulate the body
Zbigniew Gucwa adds: “We live in times when patience and slow development path aren’t of value. Still, when doing exercise, slower is better. When I am asked about my job, I say it consists of... calming and adjusting people’s ambitions to their internal potential. Usually, when you have overcome your initial reluctance and left the house, you feel encouraged to train harder than is good for you.”

Now you know how to start, what to avoid and how you can benefit from running. In the second part of the article, you will learn how to plan your workout.

How to prepare for running – part 2 - Citi Handlowy Magazine

Running training programs for beginners and the experienced - in cooperation with Gucwa Velo Trainer

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