The passion for running is not simply a reason to get fit, but also a way of appreciating
your surroundings. An activity that has always been trendy is increasing its number of aficionados on a daily basis, and those used to a sedentary lifestyle are now stepping out for a steady jog or walk.

Health benefits
The health advantages of this activity are numerous. One of these is the elasticity acquired by the lungs, where the ability to produce oxygen is increased dramatically. Another is the increasing flexibility of the muscles, ligaments, tendons and other human joints thanks to the regular stretching and controlled training.

In addition, this exercise is an ideal accompaniment to those on a diet, helping to burn fat, above all those present in the muscles. In the same way, it improves corporal resistance and helps you to carry out all the physical efforts you face on a daily basis. Furthermore, such an accessible exercise as running is a great way to combat stress, relax, calm the nerves and fight insomnia. A final equally important benefit is that your heart will be strengthened, as the distribution of organic substances and nutrients throughout the entire body is improved.

Basic advice before starting
Before starting bear in mind this important advice:
- It is advisable to start gradually, above all after a long period of inactivity. If you are over 30, it is recommended you have a medical check up first to prevent any possible adverse side-effects.
- Set up a controlled training regime a few days a week.
- Warm up before and stretch after running for at least 20 minutes.
- Use suitable footwear to prevent possible injuries as a result of the excess weight on the bones of your feet.
- Sometimes, especially if you have sensitive skin, it is best to rub vaseline on the inside of your muscles and on areas which are likely to be rubbed to prevent the skin from peeling and bleeding.
- Your diet should be rich in carbohydrates, above all in the days before a race, and you should drink abundant quantities to avoid dehydration.
- Take some days' rest to ensure that your muscles and joints have time to recover.
- Keep to similar terrains and try not to combine concrete with earth, which could adversely affect your knees.

Boom in popular races
Every year there are more and more runners taking part in national, regional and local races. In Spain there are over 500 popular races a year, around 10 a week. The popularity of running took off in the late 1970s in Spain as a result of government-backed campaigns for sport. There are currently hundreds of clubs, associations and schools devoted to this sport who organise all the popular events.