Have you decided to change your life and start with creating a healthy lifestyle by adding an item such as running to your diary? This tutorial is for you! The material collected in it is suitable for a beginning runner of any level of physical fitness. All the described tips were verified from personal experience by the author, a former homebody with an addiction to drinking and cigarettes, and today a physical athlete with almost four years of running experience and three years of experience as a non-smoker. Warning: “The administration of the liters website is not responsible for the information presented. There may be medical contraindications; consultation with a specialist is required."