runningRunning is an exercise that is not for everyone. And even those who can do it, should know some important and basic principles about it.

Jogging is a great exercise when you are trying to lose weight. Those who are fitter can also run in the morning before breakfast, but it is recommended only for people in a really good shape. Otherwise, you might get exhausted and have no energy for the rest of the day. As for speed, for weight loss it’s slow pace running for at least 30 minutes. Remember that you need to warm up before that.

It’s not a race so don’t run until you are red hot. If you run in a group of people don’t to talk one another. It takes up a lot of energy and strength and you breathe irregularly. If you feel you can’t run anymore than just start walking a little bit faster than you normally would. But not like those racewalkers, that just looks weird. Fast walk is also nicer to your joints. The key is to walk quickly enough to sweat. If you feel like walking isn’t enough then start running again. If you are a beginner, start slowly. There’s no need to run a marathon the very first day and then not being able to move for a week afterwards.

Side Stitches (a side ache, a side cramp, a side crampie, a side sticker or simply a stitch)

Side stitches, especially on the left side, are a common and annoying problem for runners, especially beginners. You get it mainly due to improper breathing. There are different ways to breathe. The best way to do it is to do two steps and inhale and then exhale on the next two steps.


Delayed onset muscle soreness (DOMS), also called muscle fever, is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise. It happens mainly to beginners. Our body immediately reacts to any changes. The best way to get rid of it is to exercise again. I know it’s tough because when you’re hurting exercising is the last thing on your mind. You can try something easy like swimming or walking. If you have problems with your Achilles tendon it’s time to find better shoes.


It is often mentioned that running is not healthy for knees. The long-term studies have shown that runners suffer from arthritis less often than the general population. In addition, on average, thay have a lower blood pressure and cholesterol and they live longer. But you have to be a smart runner and let the body adapts to stress. Running shoes and terrain are also very important. If you been running hard surface instead of grass, using worn out shoes, you can expect health problems.

Common Mistakes

Remember that when you run your whole body works, not only your legs. You move your arms and back is also involved. That’s why it‘s a big mistake, if you have something in hand, whether a water bottle or cell phone or MP3 player. This leads to wrong movement with stiff arms and a curved back. So don’t carry anything around when jogging, only in a waist bag.

There many ways to run even in winter so don’t even think about using the “I only run in summer” excuse. If you are serious about running you should definitely read a book about it or talk to some trainer. To prevent getting into some bad habits.