Hi! I’m Georgiana. Thanks for joining me for another episode of the Speak English Now podcast.

In today's episode: I'm gonna talk about running or jogging. Next, through a mini-story lesson, you'll practice
vocabulary, and above all, you'll improve your spoken English.

Very well. Let's get started!

How to Start Running

I know it's tempting to just go out and run as fast as you can for as long as you can. However, keep in mind that if you want to run longer, and feel stronger, you'll need to be very patient.

Experts recommend adding one minute of running for every four minutes of walking and gradually increasing your running time so that, eventually, you'll be running for twice the amount of time you spend walking.

Your main goal is to get fit without getting hurt. Going way too fast, before your body's ready, is one of the most common causes of injuries. You can stay injury-free by gradually building up the time you spend walking and running, increasing the time by no more than 10 percent from week to week.

Footwear
Footwear is logically the most important element. Running shoes are often called sneakers. You can find all kinds of footwear and for all possible conditions.   

For example, you can find running shoes for hard surfaces, mixed, waterproof, with a drop or no drop (that means whether you raise your heel or not), minimalist, etc.

The truth is that people spend a lot of money on sneakers since a good pair of them usually cost more than $100, and sneakers don't last long. 

The Clothes
Some years ago, runners wore anything: a cotton T-shirt, shorts, and running pants.  Today, runners use synthetic materials that allow sweat to dry quickly. If you go to a sports shop, you'll be surprised by the huge variety.

Supplements:

What did a runner do a few years ago before a race? Well, they just ate a sandwich or a banana, and were good to go.

Now, amateur athletes tend to use very specific supplements.

Protein supplements, vitamin supplements; sports drinks; energy gels; energy bars, etc. The lists seem endless. And I don't really know if these supplements are very effective, but people seem to spend hundreds of dollars every year on such supplements.

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