10 rules for a good running workout.

  • Everything you need for run, is good footwear.
  • Design your running courses.
  • If you are a beginner, respect the 4/20 rule.
    Four times a week. at least twenty minutes.
  • Buy a heart rate monitor. Calculate your maximum-, resting-and training heart rate.
  • Nourish yourself healthy.
  • Run in all weather conditions.
  • Don’t forget to drink at warm temperatures or long running courses.
  • Create yourself short- and long-term realistic goals.
  • Don’t compare yourself with other athletes. Compare yourself with yourself!


The world is beautiful, if you change you.

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