Jogging for beginners: The 14-day guide for your entry into running training

While only 7 percent of Germans Often go jogging, at least 25 percent do a round from time to time. Although you wanted to belong to this group of running fans long ago, have you simply lacked the necessary motivation so far?

Believe us: Every runner started jogging at some point, gradually trained his fitness and has to get up again and again to stay up.

So that the start is easier for you, we have the last checklists, basic information and training plans ready for you.

Advantages of jogging: optimal all-round training

Running is luxury for the whole body. Both mentally and physically. In order to motivate you to fully motivate you for the training plans, we list a few more advantages that running sports brings with it:

1. Jogging clears your head, reduces stress hormones and cares the brain with a lot of blood and oxygen. You feel relaxed and balanced.
2. You increase your endurance and your cardiovascular system is trained. Both resting and stress pulse decrease. Your vessels are subjected to a cure, so to speak:
   The increased blood flow during sports frees the vascular walls of deposits and makes them smooth.
3. You don’t just feel fitter and healthier, you are too. Your immune system is getting stronger and you are less susceptible to colds.
4. Your muscle mass increases, which increases your basal metabolism. This means that you burn more calories even in peace. With the right diet you can also reduce weight.
5. Running is also a miracle cure when it comes to fat burning. It not only consumes a lot of calories, but also attacks the fatty handles in order to gain energy from them.

And the best comes at the end: you can jog anytime and anywhere. So it’s best to start after our check-up!

Tips for jogging for beginners: Your checklist at the start

Hardly any sport is as straightforward and easy to learn as running. We clarify what there is still to consider when jogging and thus eliminate the final ambiguities and open questions.

Do I need a medical check?

In general, a health check at the doctor is always recommended. If at least one of the following factors applies to you, however, a medical examination is mandatory:

• You are older than 35 years and have not exercised for a long time.

• You have orthopedic problems like a herniated disc.

• You already had a heart attack.

• You have already had a stroke.

• You have overweight (BMI> 30).

• You suffer from diabetes.

• You are a smoker for many years.

• You have pain in your legs when walking or running.

If the doctor gives the green light, nothing stands in the way of running training.

Right intensity: Which pulse should I jog with?

The aim should first be to train your basic endurance. The optimal load pulse can easily be calculated with a formula: Resting heart rate + (220 – age – resting pulse) x 0.6

A 30-year-old person with a resting pulse of 60 blows per minute therefore has a load pulse of 138.

The resting pulse means the pulse that you have in bed in the morning after getting up. It provides important information about the fitness state, because it is significantly reduced by regular endurance training.

In an untrained adult, the resting heart rate is between 60 and 80, with a competitive athlete it is often less than 50 strokes per minute.

Depending on the pulse area, your training has different effects on your body:

• 50 – 60 percent of the MHF
  In this area you are moderate and still do something for your health. For example, Nordic walking is a good and gentle method to gently start endurance training.
• 60 – 70 percent of the MHF
  If you want to train the fat metabolism, you best choose this intensity. Loose running, Nordic walking or a moderate round on the bike are a good choice. The load pulse calculated with the formula coincides with this area.
• 70 – 80 percent of the MHF
  With this intensity you specifically improve your basic endurance, so do something for fitness. It will be exhausting here, but it shouldn’t be overwhelming.

What should I put on?

Depending on the weather and season, there are special functional clothing, but simple training pants and a T-shirt are also sufficient for the beginning. Materials that remove the sweat without sucking out are recommended.

A wind and water-repellent Running jacket But definitely pays off. A hull cloth is also worth an investment because it can be used as a hat, scarf or headband.

Rule of thumb: Get in too warm at no time of time – the first five minutes lightly shiver is okay. However, you should invest in special running shoes and good ends at the beginning of your training Running socks. In addition to the fit, the cushioning depends.

The following applies: as much as necessary, but as little as possible. It’s best to be professionally advised in the specialist shop when buying a running shoe.

In order to know how the current models perform, it is also worth taking a look at the Fit for Fun running shoe test.

Which equipment do I need?

• Pulse clocks
  Models such as the Fitbit Charge or the Polar Pacer Pro Suitable in two ways to control your training: on the one hand, progress can be made visible, on the other hand, they help you to find and keep your pace. So you can, for example, specifically train your basic endurance. However, if you look at your clock when jogging, the time goes slower and you don’t get your head free, nor do you have a lot of fun training.
• Sports bra
  In addition to the running shoes, the sports bra is the most important equipment for women. Only those who are sure that everything sits can concentrate fully on the essentials. You can find some recommended models in our sports bra test.
• Running apps
  Apps can be a good means to support you in training. The following 3 running apps are free and all have a training diary:
  Runtastic (iTunes store and with Googleplay) is particularly useful for beginners. The Nike+ Run Club (iTunes store,, Googleplay) and Strava app (iTunes store,, Googleplay) are more suitable for advanced runners.
• Sports headphones
  You have to find out whether you want to go jogging with or without music. At first it is important to concentrate on breathing – but you can also succeed with an audio book or a motivating playlist. The right sounds can ensure that time flies by and you can really push yourself. In the sports headphone test from Fit for Fun you can look for the best models.
• lighting
  Even more important than seeing, it is seen. Especially when it gets dark again earlier, good lighting is definitely part of the basic equipment. Luminous ligamentsReflectors and Headlamps are mandatory at dusk and darkness.

Where should it go?

Where you prefer to run, you have to test individually. But that can also depend on both the weather, your mood or the time of day.

At the beginning it is advisable to choose a route you know. So it is avoided that you run yourself and your training is undressed – this can steam the fun and motivation properly.

So that your joints, including ligaments, tendons and cartilage, can slowly adapt to the new load, soft forest and sand paths are suitable. They also springs your body weight.

When buying a running shoe, you should get advice from an expert for which surfaces your shoe is suitable. Depending on the nature of sole and damping, this can be very different.

Most of the time asphalt and gravel paths are not a problem.

Two training plans for beginners

With our two plans, you can sustainably get started training. Absolute beginners should start with the first plan, as the many walking breaks provide gentle acclimatization.

Training plan: Jogging start without fitness

Starting with jogging without existing condition can be a challenging but extremely worthwhile experience. The key is to start slowly and patiently to avoid overload and injuries. From week to week, the breaks become shorter. A good approach is to start with short walks and gradually combine them with light jogging sections.

After that, you have trained a basis with which you can follow further training plans.

Training plan: Learning jogging in 6 weeks

Have you already pulled through the first plan and occasionally go jogging or walking regularly? Then this 6-week plan is exactly Richitg to continue to work on your endurance. So you can run longer distances soon.

The combination with at least two Nordic walking or cross trainer units per week means that you do not overload and still consolidate the foundation of your fitness- namely your basic endurance.

Last tips for the start:

• Always listen to your body. Treat yourself to a break of 48 hours at the beginning of every running unit. If your body is still tired, give it more time! This will be your trai Do not reduce the progress of nings, because sufficient regeneration is important.
  This includes drinking a lot of water, stretching after running and the tired muscles with the Blackroll Roll out.

• Of course, it is advisable to always combine the running units with a few bodyweight exercises. The fuselage muscles in particular must be stable when running.
  This protects you from back pain and saves energy during the run.

• If jogging is too much for you right from the start, then the route quickly go a few times. There is a simple rule of thumb for the right speed: running without wheezing!
  Choose your pace so that you don’t get out of breath and can still talk to a running partner. Better take small steps and instead increase the step frequency. That protects the joints.

Motivation: stay tuned!

Endurance training like running is only promising if it is carried out regularly. For the beginning, two to three times 15 minutes a week are enough. It is important not to overwhelm yourself.

If you end the training with shaky knees, you don’t do your circulation and immune system.

The consequence of too high training intensity during running is often injuries, which then force you back to interrupt the training. That is why it is important to design the training in such a way that you are then motivated to continue.

But don’t expect miracles overnight: your body takes time to get used to training. The initial training goal is to run three times a week.