How to start running in the morning correctly

Ivan Vdovin

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Let's be honest, what are you afraid of or what exactly is unpleasant when you start thinking about running? I think the main two reasons are: laziness and the second, it’s like running for so long for 30 minutes, I’ll quickly get bored, bored and won’t do it anymore. And then other long excuses about how to protect yourself from physical violence. This brings up the question, how to start running from scratch to lose weight? Without putting it off until later.

Why is running so useful and how can a beginner start running?

This is an excellent opportunity, firstly, to lose extra pounds, secondly, to develop self-discipline and, thirdly, to improve well-being. Many people wonder how to start running from scratch, but few dare to undertake such a feat. There's really nothing complicated about it. You just need to choose a beautiful park and come there every morning in sportswear. Start with normal walking. Breathe the air, look around. Then do a five-minute run at a slow pace. Stretch your muscles first. Believe me, you will like it. The main thing is not to force yourself. If you are able to walk, do not have problems with your ankles and knees, and have not suffered spinal injuries, running is not contraindicated for you. Daily workouts will strengthen your legs, glutes, and core. A pleasant bonus to all this will be beautiful posture and a sea of positive energy for the whole day. As you know, sport not only strengthens the body, but also improves mood.

It should be noted that running is a cardio workout, during which the body is saturated with oxygen. The heart pumps blood throughout the body, resulting in improved nutrition of organs, muscles and tissues. This helps strengthen the cardiovascular system, as well as speed up metabolism by 30%. You don't have to develop high speed and exhaust yourself with training. In order to improve your body, just jogging is enough. The main thing is to do this regularly. Those who ask how to start running from scratch are afraid of heavy physical activity. No one denies that it will not be easy at first, but as the week goes on, you will get into the rhythm. In a month you will no longer be able to live without a morning jog.

Step Three: Prepare Your Body for Running

What to eat and how to drink while running

Note! Diet is extremely important when running. During training, the body loses a lot of energy, and it is very important to replenish this energy correctly in order to avoid exhaustion of the body.

With increased muscle activity, the body releases a large amount of lactic acid and ketone bodies. When they are in excess, the body becomes intoxicated. To prevent this from happening, it is necessary to support the physiological processes of macro and micro regulation.

For breakfast, the body should receive proteins. Their optimal quantity is 0.5-0.7 g/kg. body weight.

Proteins are found in foods high in protein, such as meat, eggs, fish, offal, seafood, dairy products, legumes, soybeans, nuts, green vegetables, grains, cuts, pumpkin and flax seeds.

Carbohydrates, as the main fuel for the body, are also necessary. But, since the main goal of running is to lose weight, you need to be careful with carbohydrates.

Choose only those that do not lead to weight gain. These can be: dried fruits, sweet yogurt, sweet pilaf, honey, macaroni and pasta, oatmeal, semolina, millet porridge. It is better to abstain from rich pastries.

We must not forget about vitamins. Be sure to include a sufficient amount of vegetables and fruits in your daily diet. It is necessary to exclude fatty, fried, spicy foods from the diet.

As for drinks, carbonated sweet waters with artificial sweeteners, flavors and preservatives are strictly prohibited.

You are allowed to drink sweet tea, juices, milkshakes, and plain water. You should drink at least 2 liters of liquid.

You should eat food no later than 1.5-2 hours before jogging. And no earlier than 30 minutes after jogging.

Train yourself to walk a lot

Active walking is the initial stage of running. It is worth accustoming yourself to walking a lot even before starting training. To achieve this, the usual daily transport route can be replaced with a pedestrian route. Thus, the body begins to get used to the stress.

Learn to warm up before running

Professionals categorically forbid starting running without warming up. Immediately before exercise, you should definitely warm up your muscles. Otherwise, problems with joints, bones and muscles are possible in the future.

Regardless of whether your workout is in the morning or evening, start warming up your muscles. In a stationary position of the body, the muscles are elastic, and before loading they need to be stretched well. This warm-up is not difficult at all and is reminiscent of a school physical education lesson. It starts with exercises for:

Necks: several times you need to tilt up and down, left and right; then circular movements for and counterclockwise.
Arms: we make circular movements with outstretched arms, then bend and unbend our arms at the elbows and again make circular movements with bent elbows.

Body-pelvis: put your feet shoulder-width apart and clasp your hands, then turn your body left and right. In the same position of the legs, we place our hands on the belt and again repeat the rotational movements of the body.
Legs: raise one leg at a right angle, the toe points to the ground and make circular movements with the leg from the knee. Then we repeat the same exercise with the leg from the hip.

It is strictly forbidden for beginners to immediately focus on stretching. For example, in the “squatting” position, roll your whole body from foot to foot. Such loads are only available to experienced runners. And at the initial stage, such exercises can even damage the muscles.

Learn to breathe correctly

As you know, during running the body needs additional air intake. The norm increases more than 10 times.

It is important to follow breathing rules when running. This is a necessary condition for effective training. It provides air access to the organs and tissues of the body.

Therefore, athletes have developed special breathing patterns for running. Appropriate breathing must be established starting with the warm-up.

When squatting during warm-up, you need to inhale in a straight state of the body, and exhale when bending - “squatting.” In the same way, in all other warm-up activities: inhale air before performing a sports task, and exhale when completing it.

When doing push-ups from the floor: you need to inhale when you bend your arms when bending, exhale when you unbend, when you lift your torso.

You need to try to breathe evenly, following a given rhythm, measuredly. Make sure that you inhale as much as possible, this will free up more space in your lungs for exhalation.

When running slowly, it is advisable to maintain the rhythm of inhalation and exhalation every 2-4 steps.

In the case of fast running, according to doctors, the body cannot receive all the necessary volume of air, no matter how the athlete breathes. That is why, immediately after running, the lungs work hard, compensating for the lack of oxygen by rapid breathing.

Previously, experts were of the opinion that it was necessary to breathe only through the nose. Because the nose is a kind of cleansing filter for the body. Viruses are most likely to enter the body through the mouth.

But when running, the narrow nasal passages simply cannot provide the organs with the necessary amount of oxygen, so you have to take in air in a mixed way, using all breathing paths.

Watch the movement of all parts of the body

It is necessary to monitor your posture even while running. All parts of the body should be as relaxed as possible.

The head should look straight; a strong downward tilt of the head, as well as a strong upward tilt, is not allowed. The arms are bent at right angles.

Learn to distribute loads and increase your abilities

It is extremely important to correctly calculate your strength. You can’t immediately load the body. You must first train him in endurance. Otherwise, complete powerlessness will immediately set in and it will be impossible to study further.

Endurance is trained by gradually increasing loads. You need to start small and add a little effort with each workout. Thus, the body’s abilities are increased and the necessary endurance is acquired.

Add variety to your running process (music, a group of like-minded people, a running diary, meditation, etc.)

To prevent jogging from seeming boring, you should diversify it. It would be good to train in the company of like-minded people. A great mood will be ensured by music that you can listen to through headphones without interrupting your workout.

You can keep a running diary, where you can note in detail the loads and your feelings. You can also write down interesting facts that you came across while jogging. For those who like to meditate, jogging will come in handy.

Tips for Beginners

Here we will try to talk in detail about how to start running from scratch and how much you need to run in order to get into great shape. Newcomers should not overload themselves in the first two weeks. Warm up and move slowly. Start with race walking, gradually turning into jogging. During cardio training, monitor how you feel. Try to mix up running with general physical fitness exercises. Finish your morning run with stretching. Warm muscles stretch best.

It is optimal to train every other day. If you wish, you can do this more often, but if you have not exercised before, take a break. At first, you may feel like you can move mountains and run a marathon, but tomorrow your muscles will say otherwise. So don't overwork yourself. It is better to move slowly but surely towards your goal. In the end, a sudden desire can quickly burn out. Regularity is important in sports.

Running program for weight loss for girls

The first run should be an introduction. For an unprepared body, this is a shock; it is suddenly forced to breathe deeply, take long, intense steps, it is not used to this. Choose a slow running pace, if 10% is walking, then from 100% run to 20%. It is best to start the first five sessions with intense walking to warm up the muscles, and do some stretching before starting. Here is an approximate schedule of running loads for weight loss for beginners in the first two weeks:

1st day: stretching - walking - running - walking - stretching (time: 5 minutes - 5 minutes - 20 minutes - 5 minutes - 5 minutes) 2nd day: the same 3rd day: rest 4th day: stretching – walking – running – walking – stretching (time: 5-5-30-5-5) 5th day: same 6th day: rest 7th day: stretching – walking – running – walking – running – walking - stretching (time: 5-5-20-5-20-5-5 minutes) 8th day: same 9th day: stretching - walking - running - walking - stretching (time: 5-5-40 -5-5 minutes) 10th day: the same 11th day: rest

Then you can take days off every other day, gradually increasing your speed. After a month, you can increase the time, reaching 1 hour. If running brings you pleasure, try setting a goal: to run a certain number of kilometers in a certain amount of time. Make it a competition and have fun!

A running program for weight loss for men may differ in that the intensity should initially be higher than for women, since their capabilities are higher.

Motivation: how to force yourself to run regularly?

The key word in this phrase is “force.” The only true advice is to get out of bed early in the morning, turn off your thoughts and enjoy the run. Until you do what you set out to do, no arguments will save you. Don't indulge your laziness. After the first workout, you will feel an incredible boost of energy, a sudden surge of strength and vigor that will last throughout the day. When beginners ask questions about how to start running from scratch, experienced trainers often answer that they need to stretch their muscles with a five-minute walk. Only after this you can jog. When you feel that your health has improved significantly, reduce your walking time and increase your mileage by about 15–25%. After a week, you should increase it by 1.8–3 km. Then another 3, and so on. Constantly monitor the sensations in your body. If you feel unwell, gradually reduce your speed and start walking. You can’t stop suddenly, it will be stressful for the body. The main thing for a beginner is not to overdo it on the first day. You should not run to the point of exhaustion or faint. This will not bring any benefit to your body, but only harm.

Gradually add 50 to 100 meters to your previous result. Too difficult? Stop at your preferred distance.

Sports for Beginners: Running System

Many beginners tell coaches: “I want to start running, but I don’t know an effective program.” If you have never run before, you will find it very difficult to get in shape. There is a special technique that will facilitate the recovery process. Run with your mouth closed, breathe regularly and only through your nose. Do not change the tilt of your body, keep your back straight. Start with a slow jog and gradually accelerate. When you feel that you are already tired and can no longer run, gradually reduce your speed and walk at a sporty pace. Under no circumstances should you stop abruptly, otherwise you may feel ill.

Conquer the peaks

To improve your running technique, you need a professional outside perspective. If you don’t know a coach, athletics sections are the right solution. If you want your results to improve, you will have to turn to someone knowledgeable. In addition, in the group you will find like-minded people who, over time, can become your friends.

Keep a diary in which you will record all your results and be able to track your progress. Believe me, you will get mental satisfaction when you see that you have achieved success. Sport brings not only health, but also mental pleasure. You should always be driven by the desire to achieve your goal. Remember, inaction is the path to self-destruction!

Alternate running with walking

Master of Sports in Athletics and coach Artyom Kuftyrev says that many beginners perceive running as quickly covering a distance, so they quickly run out of steam.

Artyom Kuftyrev

Master of Sports in Athletics, marathon runner, founder of the Instarun running school

On their first run, beginners are frightened by new sensations: the pulse and breathing rate increase, the pressure and speed of blood circulation increase, perhaps somewhere something is stinging out of habit. The body is trying to adapt to the new operating mode, but this takes time. If you endure a little, it will work out and it will be easier for you. But this is only if you chose an adequate pace for yourself from the beginning!

Give your body a chance to adapt: start gradually. Here's an example of a beginner's run-walk workout from our expert.

Set a timer and run for 3 minutes, then walk for the next 2 minutes—that's one set. There are six of them to make in total, which will take you 30 minutes.

However, remember that three minutes of running is not sprinting as hard as you can. You won't last long this way. The running pace should be comfortable.

Artyom Kuftyrev

To maintain the right pace, use a simple rule: you must be able to carry on a continuous conversation while running. This pace is also called conversational.

It is often advised to run with an eye on your heart rate, but if you do not have a chest heart rate monitor, it will be of little use. Fitness bracelets and watches determine heart rate very roughly and give huge errors.

Moreover, Artyom claims that the numbers may vary depending on the individual person and at first it is better to focus on your feelings.

If you can't maintain a conversational pace for three minutes, reduce your running time. For example, you can run for 2 minutes and walk for 3, or run for 1 minute and walk the remaining 4.

How to lose weight by jogging?

Girls who are losing weight, perplexed, ask their trainers about how much they need to run to lose extra pounds. It should be remembered that the effectiveness of cardio training lies in its duration. You will only lose weight if you run for at least twenty minutes. If you're just starting out, your limit will be lower. There's nothing wrong with that. The times will increase depending on how often you train. You don't have to run the entire 20 minutes. Start with race walking and gradually increase your speed. This may take ten minutes. Then you can jump, raising your knees high, and finally jog.

Morning jogging is ideal for losing weight. The productivity of cardio training in the morning is much higher than in the evening. After waking up, calories are burned more intensely.

After three months have passed since the start of your training, you should change the program. A calm jog is suitable as a warm-up. Four minutes will be enough. Then run for one minute, bringing your toes to your buttocks. After another minute, raise your knees to your chest. After this, you can also increase the speed by 1 minute. Approaches should be repeated four times. When you're done, regain your breathing while walking calmly. Many professional athletes practiced this system when they were beginners. In their interviews, they usually say: “When I started running in the morning, my health improved significantly. Now I can’t live without sports even a day.”

Now you know how to start running faster. Thanks to this program, you can significantly improve your physical performance.

Running from scratch - how to start right

If you want to train correctly, follow these simple guidelines. As soon as you hear the alarm clock, get out of bed and, without making your bed, go outside. Before jogging, warm up well, paying special attention to your leg joints.

It is important! For a light warm-up, 20 squats and 20 circular movements of the knees in both directions are enough.

Control your pace throughout the entire distance. Remember that the body has not yet woken up, so the optimal pace for running is a leisurely one. During training, your heart rate should be between 130-160 beats per minute.

Advice! If you are starting training from scratch, run no longer than a quarter of an hour. Gradually, the duration of the run can be increased to 30-45 minutes.

If you immediately start running too fast and for a long time, running will never become your habit, since the load will only cause stress and be associated with something irresistible. In addition, excessive zeal will lead to a feeling of constant fatigue. The optimal schedule is considered to be: on the first day, run for 5 minutes, the next workout – 10 minutes, the third time you can try running for a quarter of an hour.

It is important! You must always remember your own comfort and listen to your body’s signals.

Many people are interested in the question: is it possible to run every day? In this case, everything depends on the individual’s individual preparation. For beginners, it is better to start with three times a week. This frequency allows the body to recover between loads and jogging is much easier to tolerate.

It is important! If your physical fitness allows, you can run every day, but you need to monitor your well-being.

The jogging schedule is compiled for each person individually, taking into account the following criteria:

age;
level of physical fitness;
schedule.

Develop the habit of always taking running clothes and shoes with you - on a trip to the country, on a hike, on vacation.

What clothes and shoes to choose for jogging

Clothes should be loose-fitting, comfortable, and not restrict movement. You need to choose your shoes with special attention. The best running shoes for running on asphalt have soft, thick soles that absorb shock.

If you have flat feet, it is strictly forbidden to use sneakers - the sole of this shape injures the feet and negatively affects the condition of the spine. An entire section of our website is dedicated to this topic.

Are there conditions under which you can not run?

If you approach the issue of morning running responsibly, you need to train in any weather. Each time the habit of getting up in the morning to train will only grow stronger. If you are tempted to give up everything, just think about how much effort was spent on forming a useful habit and how much will be spent if you give up running. On each run, imagine what benefits the workout brings, how your health improves, and how your body becomes toned.

What to do after running

It is not recommended to go straight into the shower. The body should cool down a little and the pulse should fully recover. This will take about 10 minutes. If you start running to lose weight, be sure to combine running with other physical exercises. They can be done immediately after finishing running in the fresh air.

It is important! For beginners, it is advisable to choose a gentle set of exercises to avoid heavy loads.

As soon as your heart rate returns to normal, go to the shower, the water should be as cool as possible. After such water procedures in combination with a morning jog, you are guaranteed a boost of vivacity and activity for the day.

Advice! If the prospect of a cold shower scares you, use a contrast shower.

A few words about motivation

Of course, the main question is how to start running in the morning with benefits for the body? Where can I get motivation and strength for daily jogging? Experts recommend looking for motivation, first of all, within yourself. Until you personally try morning training, you will not have a positive experience and pleasant feelings from conquering yourself.

Advice! Think about it: how much benefit will a 15-minute run bring you?

The main arguments in favor of morning running:

blood flow in the body is activated;
there is a feeling of cheerfulness and lightness that lasts throughout the day;
ligaments are strengthened, the body becomes more resilient;
the body looks more attractive.

Sprinting

In order to work your abdominal and leg muscles, you need to run three times a week. If you want to achieve a better effect, use weights. By the way, high-intensity running helps burn extra calories after completing your workout. This is a universal sport that is ideal for everyone. Even professional bodybuilders and athletes do it.

In order to pump up your legs, you need to run short distances. Alternate them with lunges and squats. Try it and you will definitely see the result.

What is preparation before sprint training? It is very important to warm up well. This will take ten minutes. Then you can start running. Beginners should accelerate at 50 percent, gradually increasing speed. A typical sprint workout consists of six to ten short 100-meter sprints. Duration from 30 to 40 minutes.

How to run to lose weight?

To lose weight, just run. Just start running and you will already lose weight, unless of course you eat 2 cakes a day. To start losing weight more effectively, adjust your diet, give up high-calorie foods, and the weight loss process will begin faster. Drink more water.

For even greater efficiency, run from the tour before breakfast. This way fats will disappear much faster. If you really like eating sweets, then agree to eat them once a week. That is, 6 days of jogging and nutrition, and on Sunday you can already afford something sweet and big.

What do you want to change about yourself? Read more…

I say again, drink as much water as possible, the metabolic process will increase, fats will disappear faster. And leave all your expectations. Don't expect anything, you just run and lose weight, gradually. You are not an Olympian; to run constantly and always, 30-60 minutes a day is enough. The side effect is a good mood and happiness in life, this is all the nature of our hormones, read about it here.

What clothes are suitable for running outdoors?

First of all, for sports, you need to buy comfortable running shoes with markings. For beginners, there are special models with high ankles. They reduce the risk of injury. Sneakers for the gym or fitness are not suitable for you, as they are unstable.

For jogging in the summer, girls will need a sports bra. It is very important that the skin breathes. You will feel comfortable in it. Buy special elastic pants. Firstly, they will not be hot to run in, they allow the skin to breathe, and secondly, they dry quickly after washing. Girls are advised to wear running tops on their upper body. They allow the body to breathe and dry quickly.

If you decide to run in cool weather, we advise you to wear a windbreaker and a long-sleeved top. In case of rain, buy a waterproof jacket. For autumn, the principle of clothing is layering. In winter, pants and a lined jacket are perfect for working out. Mandatory attribute are gloves and a cap, and in the summer a cap.

How to diversify your workouts and make them more interesting?

It is very important that you enjoy the process itself. Invite a friend to go for a run. Take the ball with you. You can throw it around while jogging. A great option would be to play volleyball after a running workout.

Since over time the same type of sports becomes boring, they need to be diluted with others. Running is no exception to the rule. In winter, when it's cold outside, you can sign up for swimming. There is no stress on joints and ligaments. You will be able to work out the main muscle groups that are involved in running. Professional trainers recommend swimming after a run. They claim that this perfectly relieves muscle fatigue and restores strength. In addition, swimming allows you to put your respiratory and circulatory systems in order.

Getting ready for classes

Remember that regular running and proper running for the sake of losing weight are two completely different concepts. And if with the first everything is very clear, then the second is a whole training system developed according to a special plan.

Start your running sessions by setting yourself one big goal and several intermediate goals. For example, a big goal is the final number you want to see on the scale, or the size of clothes you dream of wearing. And the intermediate ones are small steps that will help you achieve more significant results.

When your goals are defined and your motivation is found, move on to more specific steps: choose the optimal time for running. For example, experts are sure that it is best to jog in the morning and on an empty stomach, since at this time the metabolism is accelerated and the body readily burns calories. In addition, this exercise will help you feel cheerful and energetic all day.

Interesting: When is the best time to run for weight loss?

Well, on the contrary, many people prefer running outside in the evening. In this case, it not only helps to get rid of all the excess that has accumulated during the day, but also has a beneficial effect on the psyche. Ideally, jogging should be done twice a day, and at the same time. Be sure to stick to the schedule!

It is important to do evening jogging strictly 1.5-2 hours after eating.

Great importance should be paid to the route. When choosing it, keep in mind that the terrain should be varied. This will help you target different muscle groups and burn more calories. Ideally, the training will take place not within the city, but on the outskirts, where the air is cleaner and there is more oxygen. And it is advisable to run on a dirt road, not on asphalt. This will reduce the risk of injuring your joints.
Don’t forget to drink water while jogging, only in small sips and not carbonated.
Breathe correctly: inhale through your nose, exhale through your mouth.
Beginners do not need to run every day, otherwise you will quickly give up this activity due to overwork and lack of habit. It is enough to start with 3-4 times a week. You should exercise regularly with a gradual increase in the duration and time of jogging. Choose a pace that is comfortable for you. Over time the speed will increase.

Before you start running, be sure to warm up and stretch to warm up your muscles. This way they will be less sick after class.

How to choose a time to run?

If, due to circumstances, you cannot exercise in the morning, you should familiarize yourself with how to start running in the evenings. In fact, you can train at any time. In the evening, you can calmly increase the load - add a couple of kilometers, and after a running workout, do a few approaches, squats or push-ups in order to get rid of negative energy. In the evening, calories are not burned as intensely as in the morning.

If your goal is to lose weight, increase your workout time. Constantly notice the sensations inside your body. If you feel tired, just walk in place. This will help you regain your strength and continue exercising.

You need to create a personal schedule to keep your jogging regular. If you decide to sign up for swimming, you should go to the pool after your running workout.

If you really want to study, then you will find time. Sport is health. It should not be treated as a duty. First of all, this should be entertainment for you after a busy day at work. What could be better than running through the city in the evening with your favorite music on your headphones? Change your routes, buy nice sportswear and communicate with purposeful people. Combine your favorite running with other sports. Reviews from athletes indicate that this is very useful. Dancing is an excellent option for girls. Guys should sign up to wrestle. Communication with a coach is always beneficial! In addition, such training will help realize your abilities.

How not to get bored on the track?

This question is very relevant, because monotonous exercises often get boring. Write down our tips - they will definitely be useful to you:

If you are interested in how long beginner athletes should run, we recommend targeting 40-60 minutes. This is the best time to warm up and not get too tired. Be sure to alternate running with walking - this makes the workout less monotonous;
Rotate the parks you run in. Also, change the running surface: asphalt, sand, gravel, grass. In the future, we also recommend alternating types of running - intervals, shuttles, sprints, long cross-country, etc.
Run to music or listen to audio books;
Greet oncoming runners with welcoming gestures so as not to lose your breath;
If you want to learn how to start running long distances quickly, aim for high-quality training strictly on a schedule. Also, increase the difficulty of the exercises by 10% every week;
Keep a running diary - write down in it how much you ran, time, feelings, and other details. Special gadgets or applications on your smartphone will help you track parameters.

At the end of the article, we will once again remind you why you should start running and how such a habit is useful. Running not only helps improve your health and lose weight, it is an excellent antidepressant and an ideal tool for relieving stress. On a treadmill in the park, left alone with your thoughts, you can concentrate on important tasks and find a sudden solution. This is a good opportunity to relax after a busy day at work, or, conversely, to cheer up and fully wake up in the morning.

Running is a test for body and soul

Running training will prepare you very well for other, more complex sports. If you go out in the evenings and devote half an hour to physical activity, you deserve respect. Why is running a test of the soul? Because every time you go outside, you overcome your laziness for your own purpose. Reaping the fruits of dedication is a great happiness.

It should be noted that running gives self-confidence. A daily morning jog gives excellent results, improves tone and mood. It works like a switch from a negative wave to a positive one. Another very educational fact about running is that it slows down the aging process. Regular exercise increases skin elasticity and promotes cell renewal.

Sports against stress

At work, a person constantly faces stressful situations. Running cardio workouts help you get rid of stress. With every kilometer you walk, you will feel how insignificant your problems are and how beautiful life is. Evening jogging helps improve your thinking process. As soon as you feel that your psychological and physical condition has improved, you will no longer deny yourself the pleasure of going for a run in the evening, be sure of it.

Stimulate yourself. It is possible that in the first week of training you may feel tired and want to sleep a lot. It's quite normal. The body needs time to adapt. Don’t let yourself be discouraged, because if you stop training, you won’t experience all its beauty. Conquer laziness. If you fail, sooner or later she will defeat you. As a result, you will spread out on the couch like dough. Remind yourself often of what sport gives you. Running promotes self-organization. You can apply the acquired quality both in your personal life and at work.