There are other programs on the internet that allows you to prepare a competition, but none of them is able to indicate precisely what time you have to respect based on your physical characteristics and the way you run! On "Easy Running Program" you will find all the training you want with the time that could be "stitched" tailor-made for you! What are you waiting? Try it now! But beware, your status will change in shape (better when you train well and gets worse when you stop training) is therefore essential to re-enter data at least once a month.

Running is the oldest and most popular sports in the world. Most runners feel that running is fairly simple, when in reality it is very complex. Running is one of the only sports that gives the whole body a work out. Leg strength and cardiovascular endurance play huge roles in the success of a runner, but they are not the only things that measure ones running ability. Upper body strength and back support are also important in running. Since athlete's's bodies are made up entirely of muscle, they must exercise often in order to take care of themselves and prevent injuries. Muscles are like any other thing in the world, the more you use them the stronger they get. Running long distances is strenuous on the muscles and if they are over worked and under cared for they can be damaged. Running causes the muscles that are active to become strong and less flexible, whereas the opposing muscles that are relatively under used become weaker. When muscles are being used they expand and contract often. If the muscles were not used in a while they usually get sore from the work out. Since muscles are the most important part of being athletic, proper care should go into maintaining them. Stretching before and after runs is a perfect way to care for your muscles.

Hamstring Muscle Strain
Anyone who watches sports knows that a "pulled hamstring" is a troublesome condition for athletes. The "hamstring" is actually a group of three muscles that help to straighten (extend) the leg at the hip and bend (flex) the leg at the knee. The "pull" is a strain or tear in the muscles or tendons.
Anyone can experience this injury:
•    An adolescent athlete who is still growing.
•    A professional athlete involved in football, soccer, skating, or running.
•    Older athletes whose exercise program is primarily walking.
Hamstring injuries are easier to prevent than to cure. But to understand what causes a hamstring injury, you first have to know how muscles work.

How muscles work
All muscles work in pairs to perform a task. One set of muscles contracts to exert force, while the other set of muscles relaxes. The hamstring muscles, located at the back of the thigh, work with the quadriceps muscle group, in the front of the thigh. When you want to bend your leg, the hamstring muscles contract and the quadriceps muscles relax. Conversely, when you want to straighten your leg, the quadriceps muscles contract and the hamstring muscles relax.
If one muscle group is considerably stronger than its opposing muscle group, the imbalance can lead to a strain. This frequently happens with the hamstring muscles. The quadriceps muscles are usually much more powerful, so the hamstring may become fatigued faster than the quadriceps. A fatigued muscle cannot relax as easily when its opposite muscle contracts, leading to strains.

Muscle cramps

Muscle cramps are very common as recognized as an involuntary contraction of a muscle that doesn't relax. Cramps can occur in any skeletal muscle, but are most common in the legs and feet and muscles that cross two joints (the calf muscle, for example). Cramps can involve part of a muscle or all the muscles in a group. The most commonly affected muscle groups are:
•    Back of lower leg/calf (gastrocnemius).
•    Back of thigh (hamstrings).
•    Front of thigh (quadriceps).
•    Feet, hands, arms, abdomen
Muscle cramps range in intensity from a slight twitch or tic to severe pain. A cramped muscle can feel rock-hard and last a few seconds to several minutes or longer. It is not uncommon for cramps to ease up and then return several times before they goes away entirely.


The exact cause of muscle cramps is unknown, but many experts think it is related to poor flexibility, muscle fatigue or doing new activity. Other factors associated with muscle cramps include exercising in extreme heat, dehydration and electrolyte depletion. Cramps are more common during exercise in the heat because sweat contains fluids as well as electrolyte (salt, potassium, magnesium and calcium). When these nutrients fall to certain levels, the incidence of muscle spasms increases.
Athletes are more likely to get cramps in the preseason when the body is not conditioned and therefore more subject to fatigue. Cramps often develop near the end of intense or prolonged exercise, or the night after.

This is the most commonly used stretch amongst runners, that one codified from Bob Anderson. The static stretching are typically held for a count of 15-30 seconds, allowing a slow build up of tension in the muscle. Since this stretch is done so slowly, the stretch reflex is not activated. An example of a static stretch is sitting on the floor with your legs extended and reaching forward to grab your toes. Static stretching is popular amongst runners because it causes very little muscle tension build up.

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Arno Cavazzoli è ideatore del progetto Easy Running Program. Laureato in Scienze Motorie è docente presso un istituto d’istruzione secondaria di Reggio Emilia. Ha vestito la maglia azzurra, con la nazionale d’atletica leggera, nella disciplina del decathlon. Da diversi anni coordina l’equipe di esperti in scienze motorie, informatica e medicina che lavora su Easy Running Program. Programma d'allenamento ad personam per prepararsi alla corsa di qualunque competizione!
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