Ilustracja interaktywna

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Do you feel encouraged to take up running? In this section, you’re going to learn how to get started if you want to try running or jogging. Click on the interactive illustration and do the exercises.

Czy czujesz się zachęcony/zachęcona do biegania lub joggingu? Z tej części dowiesz się, jak zacząć, jeśli chcesz spróbować jednej z tych aktywności. Zapoznaj się z ilustracją interaktywną i wykonaj poniższe ćwiczenia.

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Zdjęcie przedstawia kobietę biegnącą w lesie od pasa w górę. Kobieta ma na sobie zielone spodnie i czarno‑białą bluzkę na ramiączkach. W ręku trzyma smartfon, a w uszach słuchawki. — Why don’t you try running?
Dlaczego by nie spróbować biegania?
Źródło: dostępny w internecie: www.pixabay.com [dostęp 12.08.2022], domena publiczna.

Exercise 1

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Źródło: GroMar Sp. z o.o., licencja: CC BY-SA 3.0.

Exercise 1

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Źródło: dostępny w internecie: www.wikimedia.com [dostęp 12.08.2022], www.freepik.com [dostęp 12.08.2022], domena publiczna.

Study the interactive illustration and do the exercises below.

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Źródło: GroMar Sp. z o.o., licencja: CC BY-SA 3.0.

Zdjęcie przedstawia biegnącą kobietę w młodym wieku. Ma ubrane czarne legginsy, niebieską bluzę z kapturem, sportowe buty, opaskę na włosach. W dłoni trzyma butelkę z wodą, na lewym ramieniu widoczny jest przyczepiony telefon, w uszach ma słuchawki. Transkrypcja do nagrań znajduje się poniżej.

RUNNING SHOES

Zdjęcie ukazuje zbliżenie w kółeczku, w którym ktoś zasznurowuje but.

RUNNING CLOTHING

Zdjęcie ukazuje zbliżenie w kółeczku, w którym widoczne są legginsy w kolorze czarnym.

FABRIC

Zdjęcie ukazuje zbliżenie w kółeczku, w którym widoczna jest osoba ubrana w czarno szarą koszulkę używaną w sporcie.

MOTIVATION

Zdjęcie ukazuje zbliżenie w kółeczku, w którym widoczna jest uśmiechnięta twarz kobiety w młodym wieku.

JOGGING PARTNER

Zdjęcie ukazuje zbliżenie w kółeczku, w którym widoczne są trzy osoby uprawiające razem jogging.

MUSIC

Zdjęcie ukazuje zbliżenie w kółeczku, w którym ukazano bezprzewodowe słuchawki wkładane do ucha.

WATER

Zdjęcie ukazuje zbliżenie w kółeczku, w którym widoczna jest dłoń trzymająca butelkę z wodą.

FOOD

Zdjęcie ukazuje zbliżenie w kółeczku, w którym którym widoczny jest przekreślony żołądek.

SAFETY FIRST

Zdjęcie ukazuje zbliżenie w kółeczku, w którym ukazano element odblaskowy.

ROAD RUNNING

Zdjęcie ukazuje zbliżenie w kółeczku, w którym widać kawałek drogi asfaltowej.

WARM UP AND COOL DOWN

Ilustracja przedstawia hec listę, na której uwzględniono następujące elementy: WARM - UP, INTERVALS TRAINING, STRETCHING, COOLING DOWN.

TRANSCRIPTazurewhite

Before you decide to take up running, invest in a pair of running shoes that are suitable for your feet and running style, and that fit you comfortably. To find the ideal running shoes, go to a dedicated running shop. This might seem like a big investment to start with, but good shoes will help you avoid getting painful blisters. Good running shoes will also support your feet properly while running.
While you're at a shop, you might want to look at specialist clothing items like running tights, shirts, or shorts made of thin fabric. These clothes are not a necessity for jogging, but they do keep you dry and comfortable while you exercise. Remember to wear different thin, breathable layers.
Avoid cotton clothes because they soak up moisture and don’t dry quickly. You should feel a little bit cold when you begin your run since you will warm up as you get moving. If you begin your run feeling warm, you will begin to sweat quite quickly. As a general rule, dress as though the outside temperature was 10 to 20 degrees warmer than it actually is.
You'll undoubtedly feel enthusiastic and motivated when you initially begin your running programme since you've made a new commitment. However, you're sure to face obstacles along the way. Running enthusiasts frequently use a few ideas to maintain motivation.
Many runners start by finding a jogging partner or joining a club. Different kinds of runners are drawn to various kinds of running organisations. There are clubs that focus on the social side of running, training for certain races, and even running for a particular charity or cause.
Running to music is a typical tactic. Especially during lengthy runs, listening to a fantastic playlist may help you stay motivated. However, running with headphones has many disadvantages, including a reduced ability to hear sounds around you that might endanger your safety.
Whether it's chilly or hot outside, you need to drink water before, during, and after your runs since you lose it because you sweat. You should monitor your degree of thirst while jogging and take a drink whenever you feel it. Generally speaking, you should consume 100 to 200 millilitres of liquid every 20 minutes while running or even more if you're running really fast.
Never run on an empty stomach. Make sure you eat an energy snack, a cereal bar, a banana, or a slice of toast with peanut butter. The food should be rich in carbohydrates and low in protein, fat, and fibre. Remember about proper hydration. You can also bring a drink with electrolytes which will keep you hydrated throughout the run.
Running at any time of day requires you to be visible, especially to car drivers. Make sure you are wearing reflective clothing whether you’re running in the early morning, at night or at dusk.
Road running refers to one of the most well‑liked running styles and it entails running on pavements, walkways, and paved roadways. The majority of runners engage in this kind of running at some time throughout their training since it is the most practical. It's also one of the simplest methods to begin your running regimen because all you have to do is leave the house and start running.
Don’t forget to warm up before your workout. It’s very important that you do some lunges, arm and leg swings, as well as ankle bounces. Start your running programme by combining running and walking intervals. This is the simplest technique to develop endurance with minimal strain on the joints and a moderate effort level. If you want to run faster, start with short periods of sprinting and then brisk walking again. You will still be burning calories. Another important element is stretching your entire body with eg. a sequence of yoga sun salutations and a cool down after your jogging session.

Exercise 2

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Źródło: GroMar Sp. z o.o., licencja: CC BY-SA 3.0.

Exercise 3

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Match the words and phrases from the recordings in the interactive illustration with their definitions. blister Możliwe odpowiedzi: 1. garments which allow air to pass through easily, 2. physical injury caused by exercising too much, 3. a systematic plan for achieving a goal, 4. organic substances which provide body with energy, 5. a bubble on the skin caused by walking or running in uncomfortable shoes, 6. an ability to continue physical or mental exercise for a long period of time, 7. a workout that involves high-intensity and low-intensity exercises, 8. to provide body with water or other fluids breathable clothes Możliwe odpowiedzi: 1. garments which allow air to pass through easily, 2. physical injury caused by exercising too much, 3. a systematic plan for achieving a goal, 4. organic substances which provide body with energy, 5. a bubble on the skin caused by walking or running in uncomfortable shoes, 6. an ability to continue physical or mental exercise for a long period of time, 7. a workout that involves high-intensity and low-intensity exercises, 8. to provide body with water or other fluids strain Możliwe odpowiedzi: 1. garments which allow air to pass through easily, 2. physical injury caused by exercising too much, 3. a systematic plan for achieving a goal, 4. organic substances which provide body with energy, 5. a bubble on the skin caused by walking or running in uncomfortable shoes, 6. an ability to continue physical or mental exercise for a long period of time, 7. a workout that involves high-intensity and low-intensity exercises, 8. to provide body with water or other fluids regimen Możliwe odpowiedzi: 1. garments which allow air to pass through easily, 2. physical injury caused by exercising too much, 3. a systematic plan for achieving a goal, 4. organic substances which provide body with energy, 5. a bubble on the skin caused by walking or running in uncomfortable shoes, 6. an ability to continue physical or mental exercise for a long period of time, 7. a workout that involves high-intensity and low-intensity exercises, 8. to provide body with water or other fluids hydrate Możliwe odpowiedzi: 1. garments which allow air to pass through easily, 2. physical injury caused by exercising too much, 3. a systematic plan for achieving a goal, 4. organic substances which provide body with energy, 5. a bubble on the skin caused by walking or running in uncomfortable shoes, 6. an ability to continue physical or mental exercise for a long period of time, 7. a workout that involves high-intensity and low-intensity exercises, 8. to provide body with water or other fluids interval training Możliwe odpowiedzi: 1. garments which allow air to pass through easily, 2. physical injury caused by exercising too much, 3. a systematic plan for achieving a goal, 4. organic substances which provide body with energy, 5. a bubble on the skin caused by walking or running in uncomfortable shoes, 6. an ability to continue physical or mental exercise for a long period of time, 7. a workout that involves high-intensity and low-intensity exercises, 8. to provide body with water or other fluids endurance Możliwe odpowiedzi: 1. garments which allow air to pass through easily, 2. physical injury caused by exercising too much, 3. a systematic plan for achieving a goal, 4. organic substances which provide body with energy, 5. a bubble on the skin caused by walking or running in uncomfortable shoes, 6. an ability to continue physical or mental exercise for a long period of time, 7. a workout that involves high-intensity and low-intensity exercises, 8. to provide body with water or other fluids carbohydrates Możliwe odpowiedzi: 1. garments which allow air to pass through easily, 2. physical injury caused by exercising too much, 3. a systematic plan for achieving a goal, 4. organic substances which provide body with energy, 5. a bubble on the skin caused by walking or running in uncomfortable shoes, 6. an ability to continue physical or mental exercise for a long period of time, 7. a workout that involves high-intensity and low-intensity exercises, 8. to provide body with water or other fluids

Źródło: GroMar Sp. z o.o., licencja: CC BY-SA 3.0.

Exercise 4

Study the sentences. Drag and drop the words in the gaps.

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Źródło: GroMar Sp. z o.o., licencja: CC BY 3.0.

Exercise 5

Your friend wants to start running, but he doesn't know how. Make a list of DOs and DON’Ts. Write about equipment, clothes, hydration, food, safety, etc. (about 100 words).

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Źródło: GroMar Sp. z o.o., licencja: CC BY-SA 3.0.

Przeczytaj

Sprawdź się

Do you feel encouraged to take up running? In this section, you’re going to learn how to get started if you want to try running or jogging. Click on the interactive illustration and do the exercises.