Are you a beginner and have long planned to start running? Or do you want to start again with a light endurance run after a long break? But do you lack the necessary motivation to get started? No problem! We help you to overcome your bastard and finally find fun running.
Regardless of whether you want to run in the morning, use the lunch break or do a round after work. Jogging has never been so easy for beginners: With our sophisticated 14-day concept and the necessary running equipment, everyone can really make the step to the jogger.
Your 2-week plan: the ideal entry for beginners
Week 1: Basics, equipment, training planning
Day 1: one by one
Can I just start?
Hardly any sport is as straightforward and easy to learn as running. Shoes on – and off! Apart from the fact that there are countless reasons to start running. But before you start, you should consider whether you get an okay from your doctor for safety. This makes sense, especially if you haven’t been doing any sport for a long time, are pre -contaminated by heart problems or heavily overweight.
Book tip: Optimal running training (by H. Steffny)
Why should I take breaks?
To be completely discarded at the first unit and to arrive on the gums- this is the biggest mistake that you can start running when new or re-entering. Your body cannot be used for days and the motivation there. In the truest sense of the word, it is slowly approaching: joints, tendons, muscles and cardiovascular system want to be carefully introduced to the load.
Your patience is guaranteed to pay off: after 14 days you can jog for 30 minutes so easily and painlessly.
In practice this means: Jogging loosely for eight three minutes, installing a two -minute break in between.
Day 2: Not only useful for the body
What exactly do I have?
Running is a fountain for the whole body. It clears your head, you feel balanced and relaxed. It reduces stress hormones, ensures better blood circulation and oxygen supply to the brain – and even creates completely new cells in our intellectual control center. In addition, the heart learns to work more economically through regular training.
Further advantages: The lung volume increases, the immune system becomes more stable. The muscles also benefit from the movement – you get more muscle mass and thus more muscle cells in which small cell power plants that are important for energy supply are located. Last but not least, you will feel the effects of training on your weight, because running is extremely effective when it comes to fat burning. If you jog regularly, you can easily reduce the body fat percentage to six to 13 percent (men) or twelve to 20 percent (women).
In practice, means: No training today – just theory!
Reading tip:
Day 3: Optimal equipment
Which shoes do I need?
Good footwear is the be -all and end -all when running. In addition to the fit, the cushioning depends. The following applies: as much as necessary, but as little as possible. You can find a selection of suitable models in our running shoe test for women and men.
What do I put on?
It is not high -tech, but that you feel comfortable. Materials that remove the sweat without sucking out are good. A good basis is suitable breathable training shirt. And I don’t pack yourself too warm! Rule of thumb: The first five minutes lightly shiver is okay. If you are unsure, use the onion principle and take off a layer on the way.
For practice this means today: Jogging easily for five minutes, in between two minutes of walking.
4th day: stretching
Do I have to stretch?
A study by the University of Karlsruhe showed that a good 80 percent of all leisure joggers stretch regularly – but they are not less often injured. Stretching does not protect against injuries (other scientists also confirm this). Nevertheless, it makes sense: to improve well -being, body feeling and mobility. To warm up in front of the running units, it is sufficient to deliberately run the first few minutes.
Practice: No training today.
5th day: the running route
Asphalt, lawn, forest, sand?
This question is often overrated. Even running on concrete is no longer a problem thanks to the good damping of modern running shoes.
Nevertheless, we usually find sand and especially forest paths as more pleasant because they cushion the impact slightly. But make sure that your running shoe has enough profile, because the risk of slipping is higher on unpaved paths. Clean lawns (for example football spots) are ideal for running barefoot for a few minutes. Our tip: variety the muscles train optimally!
Yes, where do you run?
Classics are parks, forests, paths along rivers and lakes. It’s best to ask friends and colleagues or in the next running shop.
Practice: Jogging five times six minutes, three minutes of walking.
6. Day: Choose the correct load
What does the pulse measurement bring?
In the long term, only those who know his body will improve and know when to put it on how much. In addition to general tips (for example, “only running so fast that you can still talk!”) Also the measurement of the heart rate. The following training pulse recommendation applies to beginners: resting pulse + (220 – 3/4 old – resting pulse) x 0.6.
Now you do not have to measure your heart rate minute and do not worry if your pulse is five blows above or below the guideline; but one Pulse clock Can help to better assess stress.
Which pulse clock do I need?
As a beginner, you can confidently do without technical gimmicks and high-tech frills. A simple model with the possibility of specifying the upper and lower limit for the heart rate is sufficient.
You will be warned with an acoustic signal when you leave the optimal area. But it can also be done without a heart rate clock: just feel right at the beginning of the breaks.
Choose the blows for twenty seconds, take the value three – and you get your current heart rate.
Practice: No training today.
7. Day: Planning is everything
How often should I train?
Breaks and rest days are just as important as the training itself. We require our body to perform, so it is weaker immediately afterwards than before. Then he questions himself (“Hoppla, what was that right now?”) And is preparing for the fact that similar stress could come to him again in the future. He screws his performance even higher than the starting level during the recovery phase. Therefore, it is important to set the next training stimulus exactly when this adjustment process reaches its peak. That may sound complicated, but with a little practice you quickly found out how your body ticks.
Is it worth taking a diary?
If you regularly write down when you ran how much at what pace and how you felt, you can always rummage in your jogger memoirs and easily draw conclusions about your shape.
So you may have black and white that you can get better in the long term with a 135 average pulse and a run in the early morning than with your training after work if your heart rate is always significantly higher.
Practice: Jogging loosely for four times eight minutes, in between three minutes of walking.
Week 2: running style, regeneration, injuries
8th day: Are there any differences?
Tick women differently?
The female heart is somewhat smaller to the body than the male. It therefore has to beat more often to pump enough blood. In training practice, this means that the heart rate can be five to ten strokes above the general recommendation value.
So women do not have to panic if their pulse climbs higher than that of their male running partner. While training science still takes up these differences quite hesitantly, the sporting goods industry in terms of design and functionality is already more concerned with women.
In addition to pulse watches in the Ladylook, you can also find clothing and Running shoesthat are tailored to the female anatomy (with the running shoes, among other things, narrower forefoot, somewhat wider heel).
By the way, pregnancy does not have to stand in your running ambitions. During this time, however, you should only train very easily, no longer squint at times and kilos.
The same applies to the return after delivery.
Practice: No training today.
9th day: the right running style
How do I run beautifully and healthy?
We have almost forgotten how much of what mother nature has put into the cradle of us. For a long time, running shoes were so overloaded with supporting elements that foot and lower leg muscles (which are actually designed in such a way that they can give them enough to give them) were no longer challenged at all. The result: a completely unnatural running style that relies on technical aids. Thank God most manufacturers now reflect on the roots of human anatomy and only use as many support elements as really necessary.
Above all, it is important when running is that the foot does not put too extremely over the heel, but as flat as possible. In this way, the forces acting on the joints are reduced and the muscles involved can develop their full effect for propulsion.
Also make sure that you remain stable in the hips and upper body and turn up dynamically. The arms should resonate very easily.
Practice: Jogging loosely three times ten minutes, in between four minutes of walking.
10th day: regeneration
Does wellness make you sluggish or fit?
Wellness applications can be supportive in the important regeneration phase and make the body strong for new tasks. Sauna courses, for example, promote blood circulation and metabolism, massages solve tension, interceptors are invigorating, yoga and the like bring body and soul back into balance.
Remember: the strength lies in peace. Do no physical stress on training -free days, just relax! This can also be achieved with apple spritzer and Netflix on the sofa.
Practice: No training today.
11th day: sports injuries
When do I have to go to the Doc?
Even when running is a very healthy sport – small ailments occur. But if you know how to treat it, you can quickly get fit again without a visit to the doctor. The pitch rule applies to first aid (p stands for break, e for ice cream, C for compression, h for high bearings). The break is particularly important. Keep your feet silent until the pain has completely subsided. Otherwise, chronic complaints threaten. It can also make sense to temporarily switch to sports where you are painless (see 12th day). Then deliberately slowly get back into training. When the pain stops or if you have a bad feeling , is essential to go to the doctor.
These are the most common runners:
- Runner knee: Pain when bending the knee. The cause can be overwhelmed, poor running style or wrong shoes. In addition to the general measures, you should stretch and strengthen the surrounding muscles.
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Achilles tendon irritation: It is usually difficult to determine the cause. Come into question: too hard or soft surface, extreme stress increases, incorrect running technology, malpositions. In addition to ice, acute remedies can also create anti -inflammatory ointments.
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Schienbeinkanten syndrome: Very uncomfortable. Often similar causes like the Achilles tendon complaints. Ice can help, but also massage warmth and light.
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Libbon stretching: Mostly occurs when you are kinked violently. Here you should better consult a doctor directly. He tells you whether a band may even be torn and, if necessary, put on a rail. To reduce the risk: strengthen foot and lower leg muscles!
Practice: Jogging loosely for 15 minutes, in between four minutes of walking.
12th day: additional sport
What do other activities bring?
There is a nice wisdom among athletes: you only learn to walk through running. In fact, you hardly become a runner without regularly doing your rounds in the park. But if you combine your training with other sports, this can increase your mileage enormously.
Your body is always grateful for variety anyway, and the motivation can also be really upswing with a trip to foreign realms. We have selected some common alternative sports and tell you why they can bring you far forward:
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Ride a bike: Is most similar to running in cardiovascular training. Especially with knee problems, it can be a great addition or even replacement, since the impact forces are eliminated and the stabilizing muscles are strengthened.
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To swim: You can also train your endurance in the water. In contrast to cycling, the upper body and less the leg muscles are also strengthened.
The feeling of weightlessness protects the joints and is therefore particularly recommended for form preservation in injury phases. -
Playing: Football, handball, tennis or volleyball are required for a mix of speed and endurance.
Here you can primarily train the liveliness that is usually neglected when troting slowly on the jogging round.
The coordination is also well trained by play sports. -
Fitness training: Your running performance benefits enormously from strengthening exercises for the legs and the fuselage.
The new stability that your body achieves through the targeted strength training can even correct malpositions and incorrect movement patterns.
Of course, you can also use the devices in the gym or the mostly quite large courses there.
There are also courses that not only aim at strengthening, but also have a large stake in endurance.
Practice: No training today.
13th day: motivation?
How do I defeat the inner bastard?
The most beautiful victory is the victory over itself. But it is often difficult to achieve. Because there are not only a thousand good reasons for running, but also a thousand excuses to “exception” the training today. A selection:
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Running is boring: Run with a partner! You certainly know someone who wants to do something for his health just like you. There are also running clubs in every major city. Running with music can also be incredibly motivating. We tested the best sports headphones for you.
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It rains outside: This excuse is really cheap. Modern functional clothing is so good that only hurricane and ice rain are reasons to stay at home.
And there is no better feeling than showering after a rain run and lounging with a tea on the sofa. -
I have something else: If you tell friends and colleagues about your personal running mission or even complete a bet, you will surely get up an hour earlier for the training in the morning or let the evening series be. And if you manage to step in your bastard in your butt, you will be rewarded with the great feeling for the rest of the day, doing something and doing something good for you.
Practice: It is so far: 30 minutes jogging in a row!
14th day: what’s next?
Do I stay with it?
First of all: welcome to the circle of runners! You managed. And: of course you stay with it, because continued is far from being as difficult as the start. I continue to be patient and carefully increase your training workload. Try to extend the units and not to run a certain route faster and faster. You should first maintain the rhythm of training and rest.
Practice: Rest and look ahead!
In the table: day 1 to 14 at a glance
| day | Date | training | Route | pulse | Weather | remark |
|---|---|---|---|---|---|---|
| 1 | 8 x 3 min. Jogging with a 2 min. | |||||
| 2 | Rest day | |||||
| 3 | 6 x 5 min. Jogging with a 2 min. | |||||
| 4 | Rest day | |||||
| 5 | 5 x 6 min. Jogging with 3 min. | |||||
| 6 | Rest day | |||||
| 7 | 4 x 8 min. Jogging with 3 minutes each. | |||||
| 8 | Rest day | |||||
| 9 | 3 x 10 min. Jogging with 4 minutes each | |||||
| 10 | Rest day | |||||
| 11 | 2 x 15 min. Jogging with 4 minutes each | |||||
| 12 | Rest day | |||||
| 13 | 30 min. Jogging in a row | |||||
| 14 | Rest and orientate |
Your traing plan with the aim: run for 30 minutes
The training plan for beginners extends over eight weeks, and it is always trained on three days of the week. If you don’t suit you days, you choose your own times.
It is only important that you complete three training sessions every week. If you feel overwhelmed at one point, simply repeat the previous training recommendation and extend the beginner training plan backwards.
In the end you can be proud of yourself: you have become a real endurance athlete and manage to run at least 30 minutes in a row. And one more thing – you will notice: running is fun and there is a (positive) risk of addiction!
1 week
>> Download the whole plan
| 1 week | training | |
|---|---|---|
| Tuesday | 30 min | (8 x 2 min jog, break: Walk for 2 minutes each) each) |
| Thursday | 30 min | (8 x 2 min jog, break: Walk for 2 minutes each) each) |
| Saturday | 30 min | (8 x 2 min jog, break: Walk for 2 minutes each) each) |
2nd week
| 2nd week | training | |
|---|---|---|
| Tuesday | 28 min | (6 x 3 min jog, break: Walk for 2 minutes each) each) |
| Thursday | 28 min | (6 x 3 min jog, break: Walk for 2 minutes each) each) |
| Saturday | 28 min | (6 x 3 min jog, break: Walk for 2 minutes each) each) |
3rd week
| 3rd week | training | |
|---|---|---|
| Tuesday | 34 min | (6 x 4 min jog, break: Walk for 2 min each) |
| Thursday | 34 min | (6 x 4 min jog, break: Walk for 2 min each) |
| Saturday | 34 min | (6 x 4 min jog, break: Walk for 2 min each) |
4th week
| 4th week | training | |
|---|---|---|
| Tuesday | 30 min | (4 x 6 min jog, break: Walk for 2 minutes each) each) |
| Thursday | 30 min | (4 x 6 min jog, break: Walk for 2 minutes each) each) |
| Saturday | 30 min | (4 x 6 min jog, break: Walk for 2 minutes each) each) |
5th week
| 5th week | training | |
|---|---|---|
| Tuesday | 34 min | (3 x 10 min jog, break: Walk for 2 min each) |
| Thursday | 34 min | (3 x 10 min jog, break: Walk for 2 min each) |
| Saturday | 34 min | (3 x 10 min jog, break: Walk for 2 min each) |
6th week
| 6th week | training | |
|---|---|---|
| Tuesday | 32 min | (2 x 15 min jog, break: Walk for 2 min) |
| Thursday | 32 min | (2 x 15 min jog, break: Walk for 2 min) |
| Saturday | 32 min | (2 x 15 min jog, break: Walk for 2 min) |
7th week
| 7th week | training | |
|---|---|---|
| Tuesday | 42 min | (2 x 20 min jog, break: Walk 2 min) |
| Thursday | 42 min | (2 x 20 min jog, break: Walk 2 min) |
| Saturday | 42 min | (2 x 20 min jog, break: Walk 2 min) |
8th week
| 8th week | training | |
|---|---|---|
| Tuesday | 30 min | Jogging in a row |
| Thursday | 30 min | Jogging in a row |
| Saturday | 30 min | Jogging in a row |
Reading tips
