What is she? It’s your capital – knowledge and experience. The fun begins with finding the puzzles that are part of the running puzzle, and then starting to painstakingly put them together. The runner’s awareness consists of such elements as: proper running technique, warm-up, stretching, diet, regeneration, strengthening, running strength, efficiency, etc. Read, talk, listen and learn in handfuls. She really comes in handy. Be a tester for yourself and look for advice that, incorporated into your training, will make you not only smarter, but above all stronger, faster and healthier runner. Pu ..read more

Maybe it will be this year’s, or maybe the one planned in a few years? It is never too late. Remember – the path to your destination is the most beautiful, so don’t break down when yours is located in the distant future. The most important thing is to have a dream and pursue it. It will change and rearrange your whole life, but when you cross the finish line, you’ll be the happiest person in the world. You will finally feel what the words mean – I am proud of myself. Then you want more, but that’s only after that. Where to start, how to assess your level? Can’t you do it? Ask experienced colle ..read more

Bogdan Nowak, a marathon runner of Gwardia Olsztyn, needed 11 years to run 67,756 kilometers. Then… he kept running. “(…) I came to Gwardia and track and field by accident. Like every young person, I wanted to do something interesting. Coach Zdzisław Majchrowicz took care of me. I was trying to jump into the long jump. I even had a good technique, but I was not predisposed to this competition. I was making no progress. However, coach Majchrowicz gave me reliable general preparation, without any problems, so I changed my name to a runner in Kazimierz Podolak’s group and started training the obs ..read more

Maybe the royal distance is not in your head yet, you are just getting ready to specify your goal, or maybe you are just in the phase of its implementation? Before you take your first step on the marathon route, read on for advice from more experienced runners. It is true that each person is different, uses their own methods of meditation, preparation, preparation, but regardless of the level of advancement – the general rules of pre-marathon hygiene are the same for everyone. America is unlikely to be discovered on this topic, because the history of the marathon runs as far back as 490 BCE. T ..read more

Robert Zakrzewski: “First, a warm-up” – said a PE teacher to his students. But when he wasn’t looking, the youth skipped some of the exercises. Years later, they themselves, of their own accord, lean against the trees as if they wanted to knock them down, or move their limbs strangely. In a moment, start and you have to warm up, although the teacher is no longer looking. Just as? Everyone heard about the warm-up, including people not related to sports. According to the dictionary definition, it is a set of movement exercises that precede training or start. Each player has their own way of warm ..read more

For our readers, we have another, very interesting material by Jurek Skarżyński, in which he draws attention to an extremely valuable element of training – stretching gymnastics, which even an experienced runner should always remember! Jurek Skarżyński: I have always urged you to actively run … After all, it is a fashion that would last forever – for the health of runners. A common association regarding the training of runners is the need to complete the appropriate number of kilometers. Depending on the amount of time spent on training, runners cover them from several to several dozen. Advanc ..read more

We present another article from the training cycle. Jurek Skarżyński – a great authority in the running world shows us how best to prepare for the competition at a distance of 10 km. Read on The first competition .. Preparations for a 10 km run. Get started, even if your current running level is defined by three familiar words: less than zero! Everything is difficult before it gets easy? Overcoming the biggest running problems is also just a matter of willingness and time for training. So if you are willing enough, arrange it 3-4 times a week for an hour and you will have everything you need ..read more

I am reading a book at the moment called ‘I Quit Sugar‘ by Sarah Wilson. The Australian best selling book is effectively a recipe book designed to help you detox and reduce your sugar intake. The book suggests that all sugar should be limited, including so called ‘healthy’ sugars like fruit and honey. It recommends a lot of alternative foods and a lot of savoury recipes. Many of these recipes include whole milk, eggs and cheese. I personally don’t usually eat a lot of dairy, so following this detox programme would be a huge change to my diet. I am not someone that usually ‘diets’ however ..read more

Basically, your goal should be specific (weight loss), achievable, measurable and timely (x kilos dropped in x months) and attractive (should satisfy you). Divide the total goal, e.g. 10 kg less in 5 months into steps, e.g. about 2 kg less every month. This will allow you to stay motivated by the feeling of effectiveness. The lack of a clearly defined goal and a strategy to achieve it is associated with discouragement and premature resignation from weight loss [5], so consider the goal and individual stages even more carefully. What if it fails? Enjoy what you manage to do ..read more

Having lunch and afternoon tea in the form of small meals has one great advantage: it prevents greater drops in blood sugar levels, resulting in the feeling of hunger. And because you eat more hungry, your dinners may exceed the allotted limits and inhibit weight loss. Rethinking what you will eat tomorrow is a great way to stay on a diet and not eat fattening things. It will allow you to plan meals eaten at work (and prepare them in advance), make a shopping list and get used to fixed meal times. Thanks to this, you will not be forced to eat fast food, because you forgot to take something to ..read more