The most important steps for beginners: So you really start jogging
Jogging is a fantastic way to improve your health-it strengthens the cardiovascular system, promotes endurance and helps to reduce stress. But how do you start?
Why realistic targeting when jogging is important
The first step is often the hardest, but every run starts with it. Therefore: put on running shoes and out in the air – even if it is only for 10 minutes. Setting a realistic and accessible goal can give the necessary drive. Think about why you want to run – be it to improve fitness, support the weight loss or simply to get fresh air. Planning fixed times for running training in the calendar helps to develop a routine and to make running an integral part of your everyday life.
But be careful: Start slowly! Small steps and constant progress are better than overwhelming. Over time, you will find that not only your endurance improves, but also your mental strength and your general well -being. After all, the way is the goal – and every step brings you closer to a healthier and happier life.
The right footwear: how to find the perfect running shoe and what you have to consider
The right footwear is of crucial importance when jogging. Good running shoes offer the necessary hold, steam the impact forces and can help avoid injuries. So take the time to find the right model. I recommend starters to run in a specialist shop. As a rule, these are offered free of charge. A good running shoe should stabilize the foot and at the same time offer enough flexibility to enable natural movements.
In terms of price, a good pair of running shoes is usually between 100 and 150 euros. This amount may seem high at first, but the investment is worthwhile, since high -quality shoes not only have a longer lifespan, but also support the health of your feet and knees. I advise against running with everyday sneakers because they do not offer the necessary protection for the joints.
Even the best running shoe should be replaced by about 500 to 800 kilometers, depending on the running surface and body weight. Then the damping gradually decreases and the necessary stop is no longer necessarily given. Due to the timely exchange, you prevent injuries and receive running comfort.
Your first running training: tips for a safe and successful start
The first training should be tackled carefully and well thought out in order to avoid injuries and get the joy of running. A slight warming up, about five to ten minutes of quick walking or jumping lightly, loosens the muscles and gets the circulation going.
After that, it is advisable to start with a combination of walking and running intervals. A proven approach is the so -called moderate interval training: run at a cozy pace for one to three minutes and then go until the pulse recovers. This cycle should be repeated for a total of 15-30 minutes. This method helps to gradually increase the endurance without overloading the body.
To ensure that you do not run too quickly, it is important to pay attention to breathing and your own well -being. A simple rule of thumb: During running, you should be able to talk without getting out of breath – the so -called “pace of conversation”. Another aid can be the measurement of the heart rate with a pulse belt or fitness tracker to ensure that you train in the optimal area.
After training, a cooling phase should not be forgotten. It makes sense to end the unit at five to ten minutes of easy walking to slowly reduce the pulse. Light mobility exercises also help to maintain flexibility and prevent sore muscles.
However, always listen to the signals of your body. If pain arises, you should interrupt the training. The joints, tendons and ligaments must first get used to the new load. So don’t be too strict with you and treat yourself to enough time to regenerate between the training sessions.
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Increase endurance and mileage: strategies for sustainable training
To improve the long -term improvement of endurance, it is essential to prioritize the basic endurance, especially as a beginner. Slow runs are initially in the foreground. The first step should be to be able to go through 5 km without a break, with a pulse where you can still talk. To determine the optimal training pul, you can use the formula to determine the maximum pulse (220 minus age). The focus should then be on the so-called zone 2, which is about 60-70 percent of the maximum pulse. In this area, the endurance is most effective.
As soon as it is possible to run through 5 km in this area, the training can be further varied. A mix of loose permanent runs, interval training and occasional longer runs is very effective. When training intensity increases, the recovery phases also play a more important role. Days without training or active relaxation days, where lighter units are installed with yoga or walks, can help prevent overload.
However, the top priority is to listen to the signals of the body and, if necessary, switch back a gear. Overload and injuries are often the result of too fast increase in training intensity. Patience and resistance, on the other hand, are the key to long -term progress. By combining training resistance, relaxation and a balanced diet, mileage and endurance are continuously improved without overloading the body.
Motivation maintained: This is how you stay motivated in the long term when jogging
To maintain motivation to jog can be a challenge, especially on days when the weather is bad or the couch seems more tempting. My most important tip to stay in the long term: Set a concrete short -term and long -term goal!
A short -term goal could be, for example, to run three times a week, while a long -term goal can be a certain number of kilometers, which you want to manage up to a specific date without breaks. Goals give structure and a direction that can increase motivation. Leading a training diary, it helps to see in retrospect what progress has been made – this is often a great motivation. Free apps make it particularly easy to record the runs if you have your cell phone or smartwatch with you.
Appointments with a running partner create additional obligation and increase the fun factor of the training. If there is no running partner, music or podcasts are also great companions when jogging. A motivating playlist can help keep the pace and your favorite song is easier.
After all, you should also reward yourself for your success. A new running shirt or the purchase of a fitness tracker can increase the incentive to stay tuned regularly. However, it is very important to keep the joy of running and always remember why you started.
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The most common beginners’ errors in jogging and how to avoid them
The dream of running can quickly become a nightmare if typical beginner errors creep in. Many newcomers tend to want too much too quickly. They quickly overwhelm themselves and quickly lose their lust. So start slowly and increase the duration and the pace in small steps. It is important not to orientate yourself at the running pace of other joggers who may encounter you on the way. These may have been running for many years, which is why it makes no sense to try to keep up at their pace.
The warming up is also often neglected. However, this means that the muscles and joints become more susceptible to injuries. It would be a shame if this is the reason for the early from your running career. Signals from the body are often ignored, which can have fatal consequences and lead to serious injuries. If a certain area hurts again and again when running, you should definitely see a doctor in good time.
And no matter how motivated you are at the beginning: relaxation days are as important as training days and should therefore be firmly integrated into the training plan.
Stay tuned and enjoy every step – the trip to the goal is as valuable as reaching the goal itself.
This content comes from Experts Circle. Our experts have high specialist knowledge in your area. You are not part of the editorial team.
About the expert:
Yasmin flohr
Yasmin flohr
Yasmin Flohr is a certified nutritionist and fitness trainer. “End with crash diets” is the motto of her holistic nutritional advice Balance code, which she offers online and on site in Frankfurt am Main in her practice. As people affected by the lipedema, she also supports sick women to find a suitable diet.
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