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Learn Running

Why Run?

Running is one of the simplest, most effective forms of exercise. It improves cardiovascular health, strengthens bones and muscles, boosts mental health, and builds community. All you need is a pair of shoes and the willingness to start.

Benefits of Running

  • Physical health — Heart, lungs, bones, muscles, immune system
  • Mental health — Reduces stress, anxiety, and depression
  • Community — Running clubs, races, and social events
  • Discipline — Build habits that transfer to all areas of life
  • Proof-of-Work — There are no shortcuts. You earn every mile.

Getting Started

  1. Start small — Walk/run intervals are a great way to begin
  2. Get proper shoes — Visit a running shop for a gait analysis
  3. Be consistent — 3 runs per week is enough to see progress
  4. Run easy — Most runs should be at a conversational pace
  5. Join a group — Find your local Bitcoin Runners chapter or Parkrun

Training Tips

  • The 80/20 rule — 80% of your running should be easy, 20% hard
  • Rest is training — Your body gets stronger during recovery
  • Increase gradually — No more than 10% increase in weekly volume
  • Cross-train — Strength training and flexibility work prevent injuries
  • Listen to your body — Discomfort is normal, pain is not

Race Goals

From Parkruns (free 5km every Saturday) to ultra marathons and everything in between. Our community has tackled world majors in Berlin, Boston, New York, and Chicago. Set a goal and work towards it — the Bitcoin Runners community will cheer you on.

"Sound money and sound health share a common thread — both require long-term thinking, consistent proof-of-work, and the courage to go against the crowd."