How to start running

Week 5

Remember to warm up before running.

  series 1 series 2 series 3 series 4
  running marching running marching running marching running marching
day 1 6 2 6 2 6 2 6 2
1-day break
day 2 6,5 2 6,5 2 6,5 2 6,5 2
1-day break
day 3 7 2 7 2 7 2 7 2
2-day break

If you manage to complete the entire day, you can safely proceed to the next one. If you are having a bad day and cannot run the entire training, it will be better for you to repeat the training after a day’s break. There is no need to hurry – regularity is more important than results.


Jogging Affirmations in Films: A Cinematic Tribute to Running

Films have often used jogging as a potent visual metaphor to depict determination, transformation, and perseverance. A character donning running shoes and hitting the streets often signals a moment of self-affirmation and personal growth. Let us take a closer look at how various films have glorified jogging, turning it into an emblem of positive change and tenacity.

Rocky (1976)

One cannot talk about jogging affirmations in films without mentioning the iconic running sequence in "Rocky". Sylvester Stallone's portrayal of a determined boxer training for his big fight is encapsulated in his run up the Philadelphia Museum of Art's steps. This scene, accompanied by the film's famous soundtrack, has since become symbolic of personal triumph and resilience, inspiring countless individuals to embrace jogging as a form of self-betterment.

Forrest Gump (1994)

"Forrest Gump", starring Tom Hanks, features an inspiring sequence where Forrest decides to run across America multiple times. This act of jogging becomes a therapeutic journey of self-discovery and healing. The scene beautifully portrays jogging as a medium of personal transformation, where Forrest sheds his past traumas and evolves into a figure of inspiration and hope.

Brittany Runs a Marathon (2019)

In "Brittany Runs a Marathon", the protagonist Brittany, played by Jillian Bell, takes up running to reclaim her life from the clutches of depression and obesity. The film poignantly portrays her journey of self-discovery and the empowerment that comes with it. Through jogging, Brittany finds not only physical health but also a renewed sense of self-worth and confidence, showcasing the transformative power of running.

Chariots of Fire (1981)

"Chariots of Fire" offers a splendid representation of the passion and determination associated with running. The film portrays the story of two athletes preparing for the 1924 Olympics. The famous beach running scene, set to the tune of Vangelis' iconic soundtrack, captures the essence of freedom and joy that jogging can bring, becoming a cultural reference point for the sport.

Run Fatboy Run (2007)

"Run Fatboy Run", a comedic take on the world of marathon running, sees Simon Pegg's character, Dennis, taking up jogging to win back the love of his life. Despite his initial struggles, Dennis' journey showcases the perseverance and self-belief that jogging can instill in individuals. His transformation through jogging becomes a testament to the sport's capacity to change lives for the better.

The Pursuit of Happyness (2006)

In "The Pursuit of Happyness", Will Smith portrays Chris Gardner, a struggling salesman who is seen running throughout the film. Whether he is rushing to secure a place in a homeless shelter or chasing down a stolen medical device, his jogging sequences symbolize his relentless pursuit of a better life. These moments depict jogging as a representation of hope and unyielding determination.

Marathon-Themed Films

The world of cinema also hosts a plethora of films themed around marathons, where jogging serves as a central narrative element. Movies such as "Saint Ralph" and "Spirit of the Marathon" delve deep into the lives of marathon runners, portraying their journeys with realism and sensitivity. These films offer a glimpse into the mental and physical affirmations that jogging can bestow upon individuals, turning it into a powerful narrative device.

The Symbolism of Jogging in Cinema

Jogging in cinema often transcends the act itself, becoming a potent symbol of personal growth, transformation, and endurance. It serves as a visual narrative that portrays a character's journey from struggle to triumph, often encapsulating their personal growth and evolution. This symbolism has made jogging a recurring motif in films, depicting it as a path to self-affirmation and personal triumph.

Cinematic Techniques to Depict Jogging

Filmmakers employ various cinematic techniques to portray jogging in a visually engaging and emotive manner. From slow-motion sequences to carefully curated soundtracks, these techniques amplify the emotional resonance of jogging scenes, turning them into memorable moments of cinematic history. These techniques also serve to glorify the act of jogging, showcasing it as a transformative and empowering activity.


Jogging has found a place of reverence in the world of cinema, where it is often depicted as a journey of personal growth and transformation. Whether it is a character finding their inner strength or a metaphor for life's relentless pursuit, jogging sequences in films have inspired audiences worldwide. Through these portrayals, cinema has celebrated the joys, struggles, and triumphs associated with jogging, turning it into a potent symbol of human endurance and spirit.

As we have seen, films have used jogging as a powerful narrative tool, creating iconic moments that resonate with audiences on a profound level. These affirmations of jogging in cinema serve as a testament to the sport's universal appeal and its ability to inspire positive change and personal growth.