Discovering the Triathlon

More and more people are keen on Triathlon, a multidisciplinary athletics program that includes three highly physical sports activities, such as swimming, running and cycling. What is this compelling sporting practice?


What is Triathlon?

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The Triathlon is a background discipline that combines three sports activities among the most practiced: swimming, cycling and running. The stopwatch punctuates the travel time and adds up the time taken to complete the races: the winner arrives first at the finish line and has completed the three tests in the shortest time. A multifaceted and multifunctional activity , where the athlete is called to perform different physical actions, with different intensities and efforts according to the sport he is practicing. The triathletes in fact train hard and follow dietary principles to give the necessary strength to face the races: they are required extreme physicality and strength, but also agility, immediate ability to adapt to changes in pace imposed, balance, and of course skill strategic and tactical intelligence. It is therefore necessary a constant and intense training because the Triathlon races are really a business for people of iron: and perhaps for this reason there are many people, men and women, who approach the Triathlon with the desire to compete with themselves and go beyond your limits.

How is Triathlon born?

The name Triathlon derives from the Greek (means ‘three competitions’) but the history of the Triathlon is recent: there were competitions with three disciplines since the beginning of the last century, but it is in 1977 in Honolulu, Hawaii, that the Triathlon originates as a sport. On that day, friends talked about what could be the toughest race for man: the ‘Waikiki Roughwater Swim’, a 2.4 mile (3860 meter) long offshore swimming race, the ‘Around Oahu Bike Race ‘, a 115-mile (180-kilometer) bike ride of salts-downs, or the Honolulu Marathon, of 42. 195 meters. Not finding an agreement, someone proposed to join the three races in one, to create the toughest sports competition. An idea that came to life some time later, when in 14 they presented themselves at the start for the first Triathlon race, which united those three Hawaiian races in one.

The Ironman World Championship Triathlon

Thus, in Hawaii, the Triathlon sports discipline and the Ironman World Championship were born, a race that is still considered the classic Triathlon. That edition, which took place on February 18, 1978 in Waikiki, was won by Gordon Heller from the USA, who completed the entire course of the three races in 11 hours and 46 minutes. Of course the participants were mostly Americans, so from the US they were also the winner of the second place (John Dumbar, in 12 hours, 20 minutes and 27 seconds) and the third (Dave Orlowski, in 13 hours, 59 minutes and 13 seconds).
Since then, the Ironman World Championship Triathlon is held annually, and more and more people are taking part from all over the world to compete with the toughest competition in the world in a Hawaiian dream. Even the journey times have dropped considerably compared to then: the German Patrick Lange, the last winner of the 2017 Irronman Hawaii, has completed the entire journey in 8 hours, 1 minute and 40 seconds, and is currently the record of the competition.

Triathlon today

Over time, the Triathlon has spread widely throughout the world, and since 2000 has become an Olympic discipline. Many and from everywhere are people who want to get involved with this sport, and the sub-disciplines of Triathlon have multiplied: each race includes different routes and distances. The shortest of the official distances is the ‘Supersprint’ with 400 meters of swimming trails, 10 kilometers of bike and 2.5 km of running. The longer distances are still those established by the Ironman, although there are numerous races around the world of Ultra-Triathlon, where the route of the Ironmen is repeated several times: for 3 (Triple Iron), 10 (DecaTriathlon) or also 20 (Double DecaTriathlon) times.
The competitions are for both men and women and there are also many competitions for the youngest and for the junior categories, who want to approach this discipline from an early age.

The main Triathlon races in the world

In addition to the classic of the Ironman, there are numerous Triathlon races in the world. The main ones are the European Triathlon Championships, which take place every year since 1985.
Since 1989, the World Triathlon Championship (Triathlon World Championship), now in its 28th edition, is held annually. Australia, with 19 golds, is the most successful nation, followed by the United Kingdom (14) and Spain (8).
From the 2000 Athens Olympics, the Triathlon is Olympic discipline: the competitions are held at distances of 1500 meters for swimming, 40 kilometers for cycling and 10 kilometers for walking. The latest edition saw the triumph of the Brownlee brothers from the United Kingdom, Alistair (Gold) and Jonathan (Silver).

Triathlon is therefore a complete discipline, hard but at the same time fascinating, which puts man before his own limits of physical and psychological resistance, and of course his ancestral desire to go further. This is why more and more people are approaching this sport, in every part of the globe.

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The benefits of swimming: an extremely complete sport

Swimming is definitely one of the sports that involves greater physical benefits to anyone who decides to practice it. First of all swimming must be practiced to keep our body under constant training. Training a few hours a week immersed in the water of a pool, in fact, helps the muscles to remain trained, without however affecting the skeletal system, as our body is lighter once it is below the water level. The muscle tone then takes vigor and, consequently, a person who practices swimming is better, thanks to a greater resistance but also thanks to a relaxation that only a sport like swimming can give.


Increasingly flexible …



 An additional benefit can be found in the fact that joints and ligaments acquire flexibility . This thanks to the muscular effort that a swim requires, an event that also facilitates the maintenance of balance even outside the water. But not only muscle tone, skeletal lightness and flexibility. One of the organs that most benefit from swimming is the heart. In fact, this sport can strengthen the pectoral muscles, as well as those of the shoulders and arms, but also the heart itself, being a muscular organ. Furthermore, it is important to reduce the risk of heart and cardio-vascular diseases, according to studies conducted by American universities in this field.

… and more fit



Swimming is also a sport that many dieticians or nutritionist biologists recommend for people who suffer from food problems, that is to say that they are in a situation of overweight or obesity. In fact this is a sport that allows you to burn a very high number of calories and that, as mentioned, does not cause complications at the skeletal level, regardless of the weight possessed by the person who practices it. But the health benefits do not end there. In fact, asthma is often subsided thanks to swimming. The exercise in the pool in this sense is more positive for children and adolescents.

Goodbye stress and high cholesterol!



Adults and the elderly, on the other hand, will find benefits for problems and diseases such as high cholesterol and even diabetes. Swimming, in fact, like any sport or exercise, helps keep cholesterol in balance. But not only. The greatest benefit occurs in the vascular, with veins and arteries that acquire flexibility, thanks to the effort and the activity carried out. As a consequence, even those suffering from diabetes, and specifically type two diabetes, are often asked by experts in this field to practice physical activity in the pool. Finally, swimming benefits in one of the problems that most people are gripping in today’s society: stress. The endorphins that this sport stimulates, in fact, give relaxation and a feeling of wellbeing really unique!

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The guide to start training for running

The race is a sport among the most practiced and all in all simple that exist; just a modest and not too technical clothing is enough to start tackling routes of all types and lengths. However, for those who intend to practice it regularly, it is important to apply some rules and principles that make the training effective and safe at any level, even competitive.


The general rules to be followed for the race are the following:

  • equip yourself with a technical clothing with particular regard to running shoes which allow to adequately cushion the weight of the foot on the ground and contribute to the prevention of injuries such as heelitis, bursitis and plantar fasciitis. It is absolutely not recommended to run long distances with shoes that are too low or too high. Also obtain thermal and breathable clothes;
  • use a technique as close as possible and close to the competitive one by following the advice we will show you in the next paragraph, in order to reduce fatigue and prevent injuries;
  • eat properly both before and after training and stay hydrated during activity;
  • as in all sports, use the head and “listen to your body” to manage fatigue, the ability to force, to improve and achieve the objectives set by training.

We asked the fitness instructors of Being in Shape to provide us with more specific and detailed information on running technique and training methods to improve performance, which we quote below.

The technique in the race

It is not uncommon to see improvised runners of all ages around; someone does it for the form, others to solve respiratory and sometimes circulatory problems, still others for fun or to prepare a competition.
However, many people use personalized techniques that are unfortunately often harmful to the joints and muscles.
To avoid having a completely wrong style of racing, there are some rules:

  • use the forefoot: it is very easy to make the mistake of landing on the heels, unloading the weight of the body on them and causing potentially harmful kickbacks. The correct race involves using a lot of forefoot during the start and above all landing (metatarsal area). In this way you will have more thrust and the body will cushion the impact with the ground. To deepen this aspect we suggest you to watch this video of deepening on youtube .
  • use also the arms and the rest of the body in order to support the effort of the legs; one of the most frequent errors is to remain “blocked” with the arms and the entire upper thoracic tract; these bodily segments must balance the movement of the legs to economize the stroke gesture and reduce fatigue; synchronize opposite arms and leg and “push” up with arms to tow the rest of the body.

Working on diaphragmatic breathing : There are two types of breathing: thoracic and diaphragmatic. The former is shorter, allows less air to enter the lungs and use less oxygen, the second is deeper and allows more air to enter the lungs, therefore certainly more suitable for running where it is essential to maintain an optimal balance between consumption of oxygen and carbon dioxide production, as we will see in the next paragraph

Aerobic running, a good way to burn fat

Running is undoubtedly one of the best ways to lose weight ; to do an aerobic work in fact allows to use fat metabolism for energetic purposes.

Aerobic work is mainly based on the use of oxygen to derive energy from the degradation of energy substrates inside the body. In order for energy to be derived predominantly from aerobic work, oxygen consumption must be balanced with the production of carbon dioxide. When this ratio increases in favor of the production of carbon dioxide, the process of accumulation of lactic acid begins, leading to the onset of fatigue and to a reduction in performance.

Resistance training

Resistance is the conditional motor ability that you need to train to improve performance in the race.

The methods of resistance training include both aerobic and anaerobic exercises, using both it is possible to improve the resistance to fatigue and raise the maximum threshold of tolerance to muscular stress.
To perform cross-country trails it is necessary to focus more on aerobic activity, while if you want to try competitions in speed it becomes very important to perform anaerobic exercises.
Anaerobic work can be distinguished between two further methods:

  1. anaerobic alactacid ; prepares the muscles to reach and exceed their maximum limit. These are exercises of great intensity concentrated in a very short time;
  2. anaerobic lactic acid ; group exercises with a slightly milder intensity that are aimed at the accumulation of lactic acid; these works aim to improve the resistance to the maximum effort and help to raise the limit of endurance of the musculature.

Preparing a competition requires a long training that involves both aerobic endurance, both power and speed; it must be planned and prepared in a specific way according to the type of travel that you intend to practice.

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Cycling: when sport is a concentrate of health and well-being

Cycling has fascinated millions of people, thanks to the achievements of the champions of this sport in truly excruciating and seemingly endless stages. But for those who do not want to emulate these businesses, cycling offers many benefits and advantages, both physically and mentally.


The perfect solution to regain form and health



Passion is definitely the basic element that this sport requires, but once in the saddle you can enjoy the breathtaking spectacle that certain routes offer and the carefree of a nice walk on two wheels. Cycling is tiring. This statement, however, must be considered from a positive point of view, namely: pedaling allows you to burn calories. In fact, an hour passed above a bicycle allows you to burn about five hundred calories. For this reason cycling is recommended by experts to all overweight people who intend, for personal or health reasons, to significantly reduce their weight .

The overall benefits for the body


 Cycling also offers the possibility of reducing heart problems. The reduction in the probability of finding pathologies in this sense occurs thanks to the ability to improve lung ventilation and, consequently, the flow of oxygen in the blood. All this helps to protect the heart , which after a nice ride will find itself stronger and more resistant. Cycling, as appropriate, is recommended by cardiologists even for elderly people who already suffer from heart problems, as this sport helps to make the disease pathway worse. Moreover, a direct correlation between cycling and prostate problems or problems with ligaments and joints is to be excluded. In the first case, the studies carried out by a London university have only confirmed that this sport helps to oxygenate the pelvic area, but the fact of staying for so many hours on the saddle does not involve any negative consequence on the erectile level or on the prostate. In the second case, however, it is undisputed that the joints are not under pressure during the hours spent on a bicycle.
Rather. The muscles of the legs, all and no one excluded, are reinforced and this is mainly due to the knee and ligaments present in this area. So pedaling is good also in this sense. Furthermore, pulmonary resistance obtains a unique benefit.

A benefit for health and the environment


The fatigue for those who practice cycling is reduced from time to time, until reaching excellent levels for both the heart and the lungs. But one of the greatest benefits we do to environmental wellbeing and consequently, to our being. Cycling means not using the car or any other car, and, consequently, means reducing pollution. Spending a few hours outdoors also makes you happy and for this reason cycling is a sport that thrills men and women, in addition to the fact that it is good for us and those around us.


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Sport Sponsors: this is why partnerships are born

In the commercial strategies of sports clubs an increasingly decisive role is played by marketing and sponsorship contracts. In fact, partnerships and advertising represent an important part of the turnover of teams, athletes or national and international events.


But what drives a company to become a sports sponsor?


The easiest answer is definitely the visibility .

The sport has always gathered thousands of enthusiasts around the world who invest part of their assets to support the favorite team or athlete. Being a business partner of a much-loved team thus becomes crucial for the image and success of a brand.

To get an idea we think that Juventus FC . in 2013 it counted a figure equal to 11.2mln of fans only in Italy and in Europe the number reached 38mln .

It is not just the eye that wants its part …


However, the enhancement of the image is not everything. Among the other benefits of sports sponsorships we find:

  • Increase of brand awareness (the reputation of a brand)
  • Greater recognition
  • Creation, maintenance and strengthening of relationships with the community of reference
  • Collection of new customers and / or partnerships
  • Change in the public perception of the company
  • Increase in sales .

What’s in addition to earnings?


Beyond the economic side between sport and companies there must be a philosophical and moral link . The sponsor of a swimming team, for example, must be able to recognize themselves in the athletes, in their passion and in the desire to compete and, why not, to win. The relationship must however be mutual. A swimmer who wears the colors or the logo of a brand must establish a profound relationship of trust with the company.

The FIN / Herbalife partnership


A fitting example of the dynamics just described is the consolidated partnership between the Italian Swimming Federation and Herbalife for sport . In fact, once again this year, FIN decided that all the 2018 Master events would be sponsored by Herbalife Nutrition, the well-known brand of food supplements . A significant choice that is perfectly suited to the company philosophy and that brings Herbalife even closer to the well-being of blue sportsmen.

The relationship between FIN and Herbalife is not new, in fact, the Californian company for seven years is the official supplier of the national teams of Swimming, Cross-country Swimming, Synchronized Swimming, Water Polo, Diving and Swimming Salvation. There’s more: the champion Rachele Bruni, silver medalist at the Rio Olympics in the 10 kilometers, is the company’s testimonial.

The renewed trust that the FIN has placed in Herbalife demonstrates once again the reliability and excellence of a company that has always been committed to combining passion for sport and well-being. In fact, the quality of nutrition, for an athlete, is an essential element for their performance, their success and, more than anything else, their health.

It is not just an economic motivation, therefore, that drives a brand to invest in sport, but also and above all, a question of compatibility between image and values. Without this compatibility the relationship would be bankrupt or, in the worst case, it would have no reason to exist.


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From Rome to Turin to see the team of the Heart

We are Juventus fans and we live in Rome, we are subscribers in the heart of Juventus fans in the southern corner. Every Sunday we are preparing to go to see our favorite team. Every journey to get to the Allianz Stadium we travel about 1400Km round trip with 16/17 hours on the bus . We organize ourselves bringing some sandwich …


The costs of a subscription to the Allianz Stadium

To subscribe to the 19 games played at Juventus, a curve renewal costs 600 euros while a new subscription is 650 euros; instead the cost for a return bus trip with a minimum expense for eating something is around 80/100 euros per game. The subscription, however, gives you some advantages such as the pre-emption to buy tickets for the Champions Leauge matches and pre-orders for the finals and the Italian cup matches.

The organization of the trip

Usually we start with the large group of fans who start from Caianello and like us every week are ready to leave to see their favorite team. We usually rent a nice 65-seat coach with all the comforts: air conditioning, TV, Wifi and all you need to stay comfortable. If the game is played at 15 on Sunday our journey starts around 2: 30/3: 00 on Saturday night. We check the weather forecast and look for the most suitable clothing. There are things that must be taken absolutely: the subscription that is loaded on the card of the fan, a valid document, the lucky scarf, the stage clothes, shirt, or pole of the group.


As we said, we leave late at night. After a short journey we stop at the exit of the West Prenestina motorway where we will wait for the bus. We are all busy but we can rest a little. The first stop usually we do to Badia al Pino Arezzo area: you take a quick break, a breakfast, toilet facilities, two laughs and go back on the bus. We start again and still try to rest even if the head and our heart already palpita for the game, we already feel inside the stadium, ready to incite the team.

We continue the journey and now it is morning and now we have arrived on the Piacenza-Turin where we make the last stop before arriving stage.Also this time will be a quick stop with the use of toilets, something to munch and start with some predictions pregame.

We leave again and we travel: we will miss about an hour and a half on arrival at the Allianz Stadium, the tension and the emotion rises as if it were the first time when the bus goes to the Turin-Milan junction, on arrival it will be about forty minutes.

It is about 11:00 am and after about 8 hours of travel (many times even 9) we arrived under the curve.

At the Stadium before the match

Go down, get ready for the stadium and eat something. There is also time to go to the store to buy something. At about 12:30 we return to the bus where we leave all the superfluous things that are not needed in the stadium. You take the card with the subscription loaded on, the document (otherwise you do not enter) the scarf, the one that brings good luck even if there are 40 degrees, you can not not take it. At 1:00 pm they open the stadium gates and start entering. We are usually the first and we stand under a balcony with our group. We are ready to cheer and hope to rejoice. We begin to prepare banners and choreography, and obviously everyone contributes.

At the stadium during the game

Now we are shortly, we are ready to incite our team for 90 minutes more recovery, we did not do 700 km (or rather 8/9 hours of travel) to be quiet. The match begins, the bianconero anthem starts, the Stadium as every Sunday is full, the light games start. Even if it’s a non-signing match, our heart beats like a final match.

It is shouted it sings it is acclaimed and we hope also to exult. You get to the end of the tired exhausted game, but usually, in recent years, almost always happy for the result. In our thoughts we come forward on the return journey, another 8/9 hours on the bus, but do not scare us, we are proud of what we do.

At the final whistle the friends and the group greet each other, a salute to the players and we go off to the exit where the bus is waiting for us. We leave the stadium and many times we take a sandwich because the bus stops are few. You arrive under the bus, exchange two bars and then we prepare for the return journey.

The return trip

Let’s start once again. It is 17:00, the scarf is resting and we start to relax, we are happy but already tired. We stop towards Bologna, we are really exhausted you see, but proud of having seen this show. The toilets are reused and something is eaten, usually on the return journey we talk less, unless the game has been pulled and then talk is needed because we have to release the tension. Second stop towards Florence: a shorter stop and start again.

After 8.5 hours of travel leave us on the service station of East Prenestina, are 24 hours and a few minutes, we go down, we say goodbye and we go to get something to the Autogrill, even if we go to work the day, after now we are accustomed ! It is almost one o’clock and we are home, a shower and we return to normal life, tomorrow we work and we have to rest


To go to see the match of our favorite team, starting from Rome we make a round trip journey of about 16/17 hours to see 90 minutes of the game, doing about 1,400 Km. We skip meals, hours of sleep, we take all climatic conditions: if it rains we bring the umbrella, if it’s hot we bring a spare t-shirt, if it’s cold, take the hat. Without any hesitation, we start and stop, Juve plays, our favorite team, and we fans are Juventus.

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All the benefits of football

Physical health, mental health, nutrition, stress and sport. Have you ever thought that everything is related? Surely. Sport is fundamental for everyone’s life, both for having a good concentration, for relieving stress and for maintaining maximum health. Very often it happens that only at the thought of tackling the sporting activity is lazy, but when the terms you feel regenerated and full of energy and even in a good mood.

Any sport is to be considered valid, but we will go today to take a look at the game of football , above all because it is the most followed and loved sport in Italy and in Europe.

Physical Benefits

The game of football certainly leads to an improvement in the resistance and increase in muscle mass , especially if the physical activity lasts one and a half hours as the games and with an important physical effort; with the passage of time, muscle mass is increased, metabolism improves and with the passing of the week, training becomes less and less tiring.

The major benefits are the cardiovascular and respiratory systems.

Practicing it consistently removes the decline associated with natural aging, because it increases the longevity of muscle and nerve cells. Physical activity helps our body to strengthen itself, thus preventing many diseases.

Think of the children, who just start going to kindergarten or kindergarten get sick; but have you ever noticed that children from the age of 5-6 who practice outdoor soccer under the elements (wind, rain, snow) have greater physical endurance and less chance of getting sick because they can strengthen the immune system . Partitella between bachelors and married? Answer ‘Yes’.

Emotional benefits

” Healthy mens in healthy body ” how many times have we heard this phrase? It is taken from a verse by Juvenal ” Orandum est ut sit healthy mens in healthy body” to be precise and translated from the Latin has the meaning to ask the gods that the mind is healthy in the healthy body. Because physical exercise is an indispensable condition for the efficiency of the spiritual faculty and consequently mental hygiene must be accompanied by physical exercise.

In addition to being a sport, football is therefore a team sport . Being able to be an integral part of a group and not just being “individualistic” is the fundamental element to be able to live and know how to relate with other people. You can grow with a wider vision.

Team sports

As we have just said, team sport helps to avoid being individualists, but football can also fight anxieties and anxieties, with all that follows. Many diseases, especially in recent decades, are of psychological origin and can be treated with any sport, but much better if the sport is a team: football is the team sport par excellence.

There are new incentives and new challenges with objectives to be achieved, to know how to put into play and start a new game challenge every time and in life.

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Snow adventures: discovering skiing

Spending a day in the mountains, with a soft and very white snow covered mantle, is a unique experience that, at least once in life, must be done. A day of sun and snow is ideal to discover the beauty of sports or, for those who already have experience, to refine their technique. There are many different activities for each type of character, attitude or taste, just take a look around to get a complete overview of this magnificent sport.


Skis: a family passion

My parents have always been passionate about skiing and from an early age I was used to frequenting the most famous ski resorts in Italy. Now I grew up but I remember with great pleasure my first time with a pair of skis on my feet. I was five years old and even though I already knew the snow, I had never worn skis before. I had limited myself to touch the snow, play with it, taste it in the battles with friends but I had a sort of awe because I knew I would have to learn with many difficulties (and falls). My parents had decided that it was time to teach me what they had been doing for years, so I took the skis and put them on with the emotion to remember all the details of that day: the blue color of my boots, the bright profiles of the skis and the warm cabin that seemed to push me towards the unknown whiteness of the snow-capped mountains.

My first day of snow

I remember my legs were shaking with fear but it was not the only feeling I felt; I had a very strong excitement and also a desire to launch myself in that new adventure. Where was my fear? Buried somewhere in the boots. There comes a precise moment when the mountain calls you and you just have to run. In position, helmet worn, skis connected and ready sticks, as soon as my parents left me, I immediately lost my balance and I found myself sitting in the snow and I felt discouraged, my father helped me and encouraged me saying it was normal that initially I would be due fall many times before learning. After a moment of discouragement, I took courage and got up again but this time I managed to stay in balance while finding myself again with my face immersed in the snow. Understanding how to stay on your feet was a painful, entertaining and stimulating experience, but when the gears began to spin and I found myself suddenly in the track with almost no steepness, I began to feel the cold air on my face and I took a small note of freedom.

I remember this experience with pride; now I am 30 years old and I have realized my dream of becoming a ski instructor, taking my cue from my parents every time I have to teach something to newcomers to this wonderful sport.

An appealing novelty

Over time there has been a constant evolution of this sport , new techniques and disciplines have been developed that have made skiing one of the sports with the largest number of practitioners in the world. Today there are many new skiing activities that can be practiced and one of these is speedriding . A mix of skis and skydiving is a constant rush of adrenaline that makes this extreme sport an energy paradigm. Speedriding is practiced in off-piste skiing and on fresh snow, once the skis are engaged, the descent begins with the parachute open which brakes the descent and allows you to carry out evolutions in flight and glide in the snow. A few days ago I had my first speedriding experience and I have to admit that it was unique. I have had many experiences of both parachuting and kite but this new sport is completely unconventional. Once you get to the starting point you need to prepare the necessary (always in complete safety) and prepare to go down, open the sail and feel a strong push that starts to push down the mountain. The force of gravity begins to fail and it is here that the lucky sportsman feels a lightness in the movements that is probably the same as the astronauts feel. Just make a small jump to find yourself catapulted many meters forward without even realizing it, the adrenaline begins to circulate more and more copious. The descent is very steep but the sail slows down and allows you to fly over any obstacle as if nothing had happened. What does it feel like skipping whole trees and cliffs? Impossible to describe it in words, the feeling of freedom is immense. Practice makes perfect, and I myself have tried again one, two, three times but I never get enough of it; it is true that sport is addictive but never as in this case it is a healthy, positive and incredibly regenerative dependency.

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The race: a real addiction for athletes

The race is not just a hobby or a sport to practice at a competitive level. For today’s athletes, running is a conditio sine qua non, a real reason for life, a sort of positive drug that takes our body and strengthens every muscle, providing the body with a breath and energy always greater each time the distances traveled increase.
It is no coincidence that running is a fundamental component of all sports, from athletics, to football, to volleyball or tennis, apparently static disciplines but with a large amount of movements to be done at high speed. The race in a sports field is definitely the best type of race to train well your body and avoid many injuries from overload, such as sprains in the knees or ankles. On the other hand, you know, running on the grass of a sports field is much less traumatic than the race on the road or track, which with their hardness do not cushion the support of the feet and cause a series of micro-traumas. If you like racing and you want to train your body like real professionals, in the next paragraphs you will discover a series of tips to stay on top form.


Do not neglect the body: in the race not only the legs are used



The first advice I can give you to run well and always be fit is to not neglect your body. It is true that the legs are used mainly in the foot race, but this does not mean that the other parts of the body are not used: the race, in fact, is an exercise in balance and coordination , in which you must also help with arms. Therefore, to run well, an advice we can give you is to always keep the upper part of your body trained, from the muscles of the arms to the abdominals. With this I do not want to tell you to become like Usain Bolt, but having a good physical structure is a fundamental element to be always in shape and to look better.

Always train: it is essential


  Another advice I can give you to keep running constantly and with good results in the long term is to have a lifestyle that makes your physical efforts sustainable: it is useless to run every day and then go to eat in fast food or hire an excessive amount of alcoholic beverages, because in this way you will defeat all the good things you have done before. In other words, if you want the ride helpful you need to you to match this activity to a healthier lifestyle possible extent always idratandovi and taking foods like meat, fruit and vegetables, which are good for health. I say this from personal experience: every time you eat something heavy, in fact, it is much easier to feel your body “clogged”, and the likelihood that even the legs suffer from this heaviness (penalizing the effectiveness of the athletic gesture) increases considerably .

Keeping a training diary, for example, is a great way to test yourself and make sure you train well.
Take a small diary, write down every day where you go running like you felt physically, or how your muscles responded to the effort. One piece of advice I can give you about is to write every time you go and run what you did before or what you ate: personally, every time I go running I try to keep in mind the foods I hired before starting ‘activity, because in this way I have more possibilities to connect the race on foot to a diet that can help my muscles to withstand the effort, avoiding instead those foods that can make me feel weighed down. But the purpose of keeping a diary is not only this: it, in fact, has very often a motivational function, and will help you find the right stimuli when you do not want to get up and go running.

Do not turn the race into something harmful: do not overdo it


The last advice I can give you when you go running in a sports field is not to overdo the distances or the pace of running, because otherwise you could turn an activity that should bring benefits to your body in something harmful. No matter how enthusiastic you may be, running every day and putting your legs to the test can weigh them down and lead to a less fluid run, which is one of the main causes of muscle and other injuries. That’s why, at least at the beginning, I advise you to start traveling short distances at low rates, increasing them from time to time. Clearly, when you feel that your legs respond positively to the effort you will be ready to give you a goal, which can be a minimum distance to go or a minimum time interval in which to try your hand in the race. Obviously your goal can be composed of both these two components, helping you above all from the mental point of view as well as on the physical plane.

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All the rebounds of the oval ball

Let’s talk about Rugby , a team sport that bases its foundations on athletics to encourage the growth of individuals, to help their correct integration within the game system and to activate collaboration with teammates, from very tender age.

In fact, we will see in this article how minirugby has become a very powerful tool to help children develop their character, to socialize, to learn to face the contact with the ground and other children, to take responsibility and make choices quickly in the field, during the game. In Italy, the topolino tournament is the most important minirugby tournament in our country.


The birth of Rugby

Rugby is an ancient sport born from the same quarrel of football, in 1823 in a town in the middle of England. Legend has it that during a football game the student William Webb Ellis picked up the ball with his hands and start running towards the opposing goal in spite of all the rules in force, scoring the first half of the story in front of the dismay of all his colleagues and friends. That day, in that bourgeois college frequented by the offspring of the King’s military hierarchy, Rugby Football was born, the ball game with the rules of the Rugby school in Warwickshire.

How to play Rugby?

Rugby is a team sport , combat and situation .

Although it is understandable to understand the first two characteristics of the discipline of the oval ball, it is useful to define what is a sport of situation:

“A sport in which the outcome of the action, then the result (ie: scoring the goal), does not depend exclusively on the technical gesture and physical performance, but on the ability to find the right responses to adapt to different stimuli.

This means that in addition to the technical gesture and physical performance, each player of the team has to make choices depending on the situation in which it is based on the final result he wants to achieve. An old fox of this sport, trainer and trainer Franco Ascantini , says that there are no right or wrong choices a priori. The choices become right or wrong only after the action, depending on the result you get.

In a nutshell: it does not matter whether you are a dwarf or a giant, if you make rounds around your opponent to make goals, dribble it, or step over it.

The important thing is that once you have taken the information, solve the game situation with the resources you have available, completing your goal, that is to make a goal!

So much so that the sport of situation is opposed to the sport of performance , a feature that includes all sports whose result depends exclusively on a performance, be it technical or physical and that can be measured with a score, or with a physical quantity ( es: the 100 meters run).

The basic principles and rules of Rugby

An ancient sport, full of habits and constantly evolving. All this complexity is resolved with a series of rules and principles that administer the sport of the “ordered kaos”. The basic principles of Rugby are:

  • forward progress;
  • the pressure in defense;
  • the support;
  • continuity.

The first principle is advancement , and the rule that determines it is to mark the goal . If the objective of the game is to make a goal, ie to crush the ball in the area under the opponent’s poles, at any time of the game you have to think about advancing. Both in the attack stages, when you have possession of the ball, finding the spaces and weaknesses to pass in the trench put on by the other team.

This is why the same principle applied to defense is pressure , and the rule that allows pressure is plating . When the ball has it they repel each other and send back to the sender all offensive opponents with effective tackles and therefore … advancing!

The third principle, that of support , is determined by the rule of off-game and by the fact that in the Rugby the ball is passed only with hands backwards . This principle is important for maintaining possession of the ball and always having play options. Without support, in fact, the player remains isolated and loses possession of the ball.

The fourth fundamental principle of Rugby is continuity , and the rule that determines it is the one held on the ground . In Rugby, in fact, a player on the ground must leave the ball immediately to allow his teammates or opponents to continue playing the ball. This is why continuity is essential, to move from one phase of play to another in an attempt to reach the goal or make points to the foot.

regole del Rugby

The effective player, therefore, is the one who:

  • is able to understand the situation and solve it, in advance of the adversary and according to criteria of effectiveness;
  • knows how to use both the technical skills of the role and, in a multi-purpose, technical skills common to all, dictated by the need of the game itself;
  • he is athletically and muscularly prepared;
  • Perfectly integrated into a team project for a
    high level game.

The Topolino Trophy and minirugby in Italy

The Topolino Trophy, now Trofeo Città di Treviso, now in its 40th edition, is the most important minirugby tournament in Italy.

Since 2017, Walt Disney Italia has decided that it will no longer organize youth sport events called the Topolino Trophy, including the historic Treviso event reserved for Rugby. The tournament of the great tradition, however, continues to live under another name and under the aegis of companies and local authorities.

Yes, it was the end of the ’70s when the minirugbistica manifestation started in Treviso, conceived by Dott.ri Antonio Munari and Gianni Raccamari, born in the beginning with the intention of bringing together in a couple of days all the Italian teams that during the sporting season they had not had the chance to meet.

To give an idea of the size of this tournament today just think that the 2015 edition was attended by 340 teams and 6200 minirugbisti, from Under 6 to Under 14. In addition to all of Italy, in the 340 teams represented, were present formations from Croatia, England, France, Spain, Portugal, Austria, Luxembourg and Lithuania.

The minirugby is the sport of Rugby declined for children and serves to introduce them the discipline and values of rugby. It is the team sport par excellence. In terms of character, it facilitates the ability to socialize and teach respect for others, opponents, comrades, referees, educators. Loyalty is an essential part of the game. The more timid and fearful children teaches to be more confident with themselves and others, to the more aggressive teaches to contain and channel their exuberance in the regulated game. Rugby helps to give awareness of oneself and safety. Moreover, mini rugby is a game that promotes integration: girls up to 12 years play with boys; and you will also see your child play with disabled children.

Journalists and Italian blogs on Rugby

In Italy Rugby has had a prodigious development since 2000, year of entry of the Italian National Team in the 6 Nations Trophy, in terms of the growth of practitioners and in terms of general awareness of this sport that makes team play, sacrifice and discipline its strengths.

To tell the stories of the oval ball in Italy there are many TV and print journalists and some reference blogs. Among the most authoritative it is right to report:

  • The duo Vittorio Munari and Antonio Raimondi;
  • Paolo Ricci-Bitti on the Messenger;
  • Marco Pastonesi on the Gazzetta;
  • Paolo Wilhelm and his Grillotalpa;
  • Duccio Fumero on Rugby1823;
  • Daniele Piervincenzi, Rugby Social Club;
  • Sebastiano Pessina and On Rugby;
  • Andrea Papale and the Delinquents lent to the world of the oval ball;
  • Valerio Tavano and SPQRugby , for the oval ball in Rome;
  • NPR – Non Professional Rugby by Valerio Amodeo and Davide Macor.
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