The Donatif Blog

HIIT for beginners who want to improve endurance

Learn how to improve endurance with beginner HIIT: short, safe workouts that are ideal for people who have little time but want real results.

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Training and exercises
Donatif
606 Views

Rest recovery and signs of overtraining

Learn how to recognize the signs of overtraining in running and manage recovery, active rest, and continuity without fear of losing form.

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General information
Donatif
915 Views

The 5 most common running injuries and how to prevent them

Learn about the 5 most common running injuries, the signs not to ignore and practical strategies to prevent them and keep running pain-free.

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General information
Donatif
1028 Views

Running with mild joint pain prudent driving

Find out when it is possible to continue running with mild joint pain, what signs not to ignore, and how to adapt training conservatively to reduce risk and overload.

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General information
Donatif
1406 Views

Integrate barre rope and jogging in a typical week

Learn how to combine barre, rope and running into a balanced typical week. A practical guide to improving strength and endurance while avoiding overload and loss of performance, with concrete examples and useful tips for training between the gym, home and outdoors.

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Training and exercises
Donatif
947 Views

How to choose walking shoes without making mistakes

Practical guide to choosing your first walking shoes without mistakes. Learn how to evaluate cushioning, stability, drop and comfort to find a shoe that fits your foot and your experience level.

Legislation
General information
Donatif
638 Views

Effective warm ups and cooldowns for novice runners

Discover a simple warm up and cooldown routine for beginning runners: practical exercises, quick times, and helpful tips to run more prepared and recover better after each workout.

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Training and exercises
Donatif
998 Views

Basic running technique posture and cadence

Learn how to improve your running technique with simple tips on posture, cadence, and foot support to run more smoothly, efficiently, and safely even as a beginner.

Legislation
Training and exercises
Donatif
988 Views

8-week program for running 5k

Discover an 8-week 5K program designed for beginners: a progressive and realistic plan to run 5K without stopping, improving endurance and continuity in a gradual and sustainable way.

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General information
Donatif
581 Views

Practical guide to start jogging

Learn how to start jogging gradually and safely. A practical beginner's guide with helpful tips, mistakes to avoid, and a simple plan for the first few weeks of running.

Legislation
Training and exercises
Donatif
4 Views

Light rehabilitation: safe exercises with rubber bands and herculin

Discover safe exercises with rubber bands and herculin to gradually resume physical activity after fatigue or minor injuries, with a prudent and controlled approach.

Legislation
General information
Donatif
1154 Views

Practical guide to start jogging

Learn how to start jogging gradually and safely. A practical beginner's guide with helpful tips, mistakes to avoid, and a simple plan for the first few weeks of running.

Legislation
Training and exercises
Donatif
672 Views

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