How to start running

Week 7

Remember to warm up before running.

  series 1 series 2 series 3 series 4
  running marching running marching running marching running marching
day 1 8 1,5 8 1,5 8 1,5 8 1,5
1-day break
day 2 8,5 1 8,5 1 8,5 1 8,5 1
1-day break
day 3 10 2 10 2 10 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.


The Evolution of Running as a Sport: A Historical Perspective

Running, an activity as old as humanity itself, has a rich and nuanced history. It evolved from a basic mode of transportation and survival to a well-recognized and respected sport worldwide. In this discussion, we will trace the journey of running as a sport through different eras of human history.

The Early Beginnings: Prehistoric Times

In the early chapters of human existence, running was not a sport but a necessity. Prehistoric humans relied on their ability to run for hunting and gathering, escaping predators, and traversing vast landscapes. Running was engrained in the daily lives of our ancestors, setting the stage for the sport's evolution in the years to come.

Ancient Civilizations: A Mark of Excellence

The ancient civilizations, including the Greeks, Egyptians, and Romans, recognized running as a form of athletic prowess. Particularly in ancient Greece, running was a central component of the Olympic Games, which began in 776 BC. The athletes competed in various running events, including sprints and long-distance races, showcasing their physical excellence and determination.

Middle Ages: A Period of Dormancy

During the Middle Ages, the focus shifted away from running as a sport. The period was marked by wars, plagues, and economic hardships, leaving little room for recreational activities and sports. However, running maintained its presence as a basic form of physical training for warriors and messengers during this era.

The Renaissance: Revival and Recognition

The Renaissance period saw a revival of interest in physical fitness and well-being. Running re-emerged as a popular pastime, with people recognizing the benefits of physical activity for health and vitality. Running events started to gain popularity, with organized races becoming a part of festivities and celebrations during this time.

19th Century: The Birth of Modern Athletics

The 19th century marked the birth of modern athletics, with running taking center stage as a competitive sport. The first recorded running competitions took place during this period, including the establishment of the modern Olympic Games in 1896. This era saw the institutionalization of running as a sport, with the introduction of standardized rules and official running events.

20th Century: The Golden Age of Running

The 20th century is often referred to as the golden age of running. The sport saw unprecedented growth and popularity during this period, with the establishment of numerous running events, including marathons, relay races, and sprints. Great runners like Jesse Owens, Emil Zátopek, and Paavo Nurmi left indelible marks in the history of running, showcasing the epitome of human endurance and speed.

The Marathon Boom: A Global Phenomenon

During the latter half of the 20th century, the world witnessed a marathon boom. Marathons turned into global events, attracting thousands of participants and spectators. The Boston Marathon, New York Marathon, and London Marathon became some of the most prestigious running events, drawing elite runners from around the world and fostering a global community of running enthusiasts.

21st Century: Technology and Inclusivity

The 21st century brought significant advancements in technology, impacting the world of running. The integration of technology into running gear, training methods, and event organization has transformed the sport, making it more accessible and inclusive. The advent of virtual races and apps has allowed people from diverse backgrounds to participate in running events, promoting health and fitness on a global scale.

Women in Running: Breaking Barriers

The journey of women in the world of running has been nothing short of revolutionary. Despite facing barriers in the early years, women fought for their right to participate in running events. Trailblazers like Kathrine Switzer and Wilma Rudolph broke barriers, paving the way for future generations of female runners. Today, women participate in running events at all levels, showcasing strength, resilience, and excellence.


The history of running as a sport is a testament to human perseverance and innovation. From its humble beginnings in prehistoric times to its modern-day status as a global phenomenon, running has traversed a long and dynamic journey. It has transformed from a survival necessity to a celebrated sport, uniting people across borders and fostering a global community of enthusiasts who share a love for running.

As we look back at the evolution of running, we see not just a sport, but a reflection of human history, culture, and society. Running stands as a beacon of human potential, showcasing the heights of physical achievement and the universal appeal of pursuing excellence through hard work and determination.