Running

Back in 1991 I would run alone and everywhere: despite teaching 4 hours of aerobics, I'd still run 10 km every day. 
In the summer my nickname was "the blonde runner", in San Felice Circeo. 
Runners were few and far between back in the day and the sport referred to today as 'fitness' was uncharted territory for the vast majority of people. Today, almost 30 years on, I'm no longer alone, in fact as I run along the Lungotevere I can't help noticing just how many people enjoy this activity.

Why do I like running? It's more about mind than body. 
Running frees your mind. It's the anti-stress remedy par excellence: with your own special and more reflective music (or without music altogether), running turns into a meditative experience.  

It is a moment for taking your body for a walk, feeling the air fill your lungs and more importantly, boosting your brain with serotonin and endorphins (sun for serotonin and sport for endorphins). 

4. If you've never tried running, imagine your face if I were to invite you to come with me...you're turning your nose up at the thought of it, aren't you? 
   Don't do it, because once you catch your second wind, you'll be hooked, running will be your drug and what's more, it will be good for you! 
   
   Here are a few tips on how to catch your second wind and turn running into something you love, rather than hate.

   1. Jump on a trampoline 
      This boosts your aerobic systems in approximately 3 weeks: jumping on a trampoline stimulates mitochondrial replication after just 20 minutes of jumping at 128 BPM. 
      Undoubtedly the best way to halve the time it takes to catch your second wind.
   2. Start with interval running (total Body) 
      Running alternated with toning exercises (with a duration of approximately 50 seconds per exercise and approximately 2 minutes of running in between) helps you to catch your second wind sooner because alternating aerobic and anaerobic exercises stimulates mitochondrial replication more than "simple" linear running.
   3. PROGRAMME
      -5 minutes brisk walk warm up.
      -Stretching for calves and hip mobility.
      -2 minute run
      -50 seconds of squats
      -2 minute run
      -50 seconds of alternating lunges
      -2 minute run
      -50 seconds of push-ups
      -2 minute run (always between one exercise and the other)
              i. Crunches for abdominals 
             ii. Cross back squats
            iii. Inner thigh plié squats
            iv. Dips for triceps
             v. Pull-ups if you find a bar in the villa where you are running
      
      
   1. Put on BeGood when you go for a run 
      In addition to almost immediate drainage of liquids (you'll notice it within 90 minutes), BeGood fabric reflects infrared rays from our body, enabling them to penetrate up to a depth of 1 cm, into the subcutaneous layer. 
      This favours muscle relaxation, for an enhanced running experience which will also help prevent lactic acid build-up, thus reducing problems commonly experienced by anyone new to sports. 
      The compression of BeGood items, such as the compression stockings, ensures correct muscle containment, thus reducing excessive strain during initial conditioning phases.
      
      
   2. Write a diary
      Write about how you feel at the end of each training session: level of fatigue, pain, your thoughts and satisfactions, note down the distance and time it took you to complete training. 
      This is fundamental for increasing dopamine production in the brain (the hormone which regulates willpower) and to help you tackle your path, with a precise objective: getting to where you want to be is not easy unless you have a particular goal in mind.
      
      
   3. Start today, don't wait for 'Monday' 
      If this article has struck a note with you, act now, even by starting with a simple 15 minute power walk. Live in the present and seize the moment. 
      Your body and your health are waiting for you.
      
      
   4. Put on BeGood when you go for a run 
      In addition to almost immediate drainage of liquids (you'll notice it within 90 minutes), BeGood fabric reflects infrared rays from our body, enabling them to penetrate up to a depth of 1 cm, into the subcutaneous layer.This favours muscle relaxation, for an enhanced running experience which will also help prevent lactic acid build-up, thus reducing problems commonly experienced by anyone new to sports. The compression of BeGood items, such as the compression stockings, ensures correct muscle containment, thus reducing excessive strain during initial conditioning phases
      
      
   5. Write a diary
      Write about how you feel at the end of each training session: level of fatigue, pain, your thoughts and satisfactions, note down the distance and time it took you to complete training. This is fundamental for increasing dopamine production in the brain (the hormone which regulates willpower) and to help you tackle your path, with a precise objective: getting to where you want to be is not easy unless you have a particular goal in mind.
      
      
   6. Start today, don't wait for 'Monday' 
      If this article has struck a note with you, act now, even by starting with a simple 15 minute power walk. Live in the present and seize the moment.
      Your body and your health are waiting for you.
      
      
   7.