The Donatif Blog

Running and Weight Loss: What to Expect

Find out if running really helps you lose weight, how much weight it’s realistic to lose, and why exercise and nutrition must work together to achieve lasting results without unrealistic expectations or false promises.

Legislation
General information
Donatif
1251 Views

How to Use a Heart Rate Monitor If You're a Beginner

Learn how to use a heart rate monitor with ease. A practical guide to understanding heart rate, training zones, and recovery, teaching you how to interpret only the metrics that are truly useful for improving your fitness.

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General information
Donatif
1345 Views

How to Track Your Progress Without Getting Obsessed

Learn how to track your running progress using a few useful and sustainable metrics. A practical guide for beginner runners who want to see real progress, stay motivated, and avoid getting obsessed with numbers, data, and performance.

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Donatif
435 Views

Nutrition and Hydration for Beginner Runners

Find out what to eat before and after a short run, how to stay properly hydrated, and what habits to adopt to boost your energy, improve recovery, and run more consistently—while avoiding the most common mistakes made by beginners.

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General information
Donatif
1293 Views

Short workouts for those short on time

Think you don't have time to run? Find out how to plan effective, sustainable 20- or 30-minute workouts that fit into a busy schedule, turning a lack of time into a solid, consistent routine.

Legislation
Training and exercises
Donatif
1197 Views

Rest, recovery, and signs of overtraining

Knowing when to slow down is key to improving your running. Learn the signs of overtraining, the importance of sleep and recovery, and practical strategies for maintaining consistency, preventing forced breaks, and getting back to training with greater confidence.

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Donatif
302 Views

Running Outdoors or on a Treadmill: A Practical Guide

Is it better to run outdoors or on a treadmill? A practical guide that compares safety, comfort, effectiveness, and consistency of training to help beginners and athletes choose the option that best suits their needs and lifestyle.

Legislation
General information
Donatif
1226 Views

Running with mild joint pain: proceed with caution

Mild joint discomfort doesn’t always require you to stop immediately. Learn how to recognize the warning signs, adjust your training, and know when to consult a specialist so you can keep running safely and with greater awareness.

Legislation
Training and exercises
Donatif
1934 Views

HIIT for Beginners: Boost Your Endurance in 20 Minutes

Learn how to improve your endurance with a 20-minute HIIT workout designed for beginners. A practical guide, tips on managing intensity and proper recovery, and workout plans for the treadmill or outdoor running.

Legislation
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Donatif
1111 Views

A safe weekly progression for increasing mileage

Learn how to gradually and safely increase your running mileage. Practical guidelines, percentage increases, key indicators to monitor, and examples of progression to help you improve without increasing your risk of injury.

Legislation
General information
Donatif
1203 Views

The 5 Most Common Injuries in Jogging and How to Prevent Them

Discover the five most common jogging injuries, the warning signs you shouldn’t ignore, and practical strategies for preventing them. A simple guide to help you keep running with greater confidence, reducing the risk of having to stop or suffering a relapse.

Legislation
General information
Donatif
1156 Views

Breathing techniques for running longer

Learn how to improve your breathing while running with simple techniques, practical exercises, and strategies to reduce shortness of breath. A guide designed for those who want to run longer, with greater comfort and confidence, right from their very first runs.

Legislation
Training and exercises
Donatif
464 Views

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