Ten million people regularly put their running shoes in Germany alone. For a good reason: jogging is healthy, strengthened heart and circulation, prevents overweight and is also fun. So, shoes on and go?
Unfortunately, it’s not that easy! Especially beginners overdo it in the first training sessions. In the idea of quickly improving health and fitness, they neglect what endurance training is: endurance.
Too much, too often, too quickly-these are the most common jogging errors that often lead to injuries. In contrast to the muscles, our bones, joints, tendons and ligaments need several weeks to tolerate the running load.
“How the optimal running looks for beginners is very different depending on the load and also individually. Therefore, take the time to find out how your body reacts to running, ”advises Prof. Dr. Thomas Wessinghage, former world-class runner and medical director of medical director and managing director of three Medical Park clinics on Lake Tegernsee.
For Fit for Fun, expert Prof. Dr. Wessinghage the twelve largest jogging errors and gives tips on how to do it optimally.
Error 1: You run too quickly
The typical beginner error is too fast. A study by the Cologne Sports University showed that 80 percent of German runners are too fast.
If you want to improve your well -being and fitness with jogging, you should definitely take it easy. Because the right pace is an essential prerequisite for effective endurance training.
Many health -important effects of running such as reducing blood pressure, normalization of the blood lipid levels (cholesterol), immune conversion, etc. are bound to a relaxed running pace.
“Running too fast, in which the carbohydrates serve as an energy source instead of the fat metabolism, makes these effects att up,” warns Thomas Wessinghage.
His rule of thumb for the pace: “Run without wheezing”. If you can still talk during training, you are about right. Security brings a pulse clock that gives a signal at the load limit.
Error 2: You start without previous medical check
If you are overweight, sick or older than 35 years and rarely do sports, you should be checked by a doctor before the first run.
Runners who want to contest a first longer competition, such as a marathon, are not allowed to start without prior medical examination.
“Otherwise, the risk is simply too high that unknown health disorders endanger the runner,” warns Wessinghage. This also applies to regular or intensive training.
Because most deaths in sports are due to inadequate medical care for the participants.
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Error 3: You joggle with false shoes
The right footwear is the be -all and end -all when jogging. “Bad shoes – which change your own running style too much – can cause problems, right down to the injury,” emphasizes Wessinghage.
When buying a shoe, you should get advice, take enough time and listen to your body feeling. Fit and well -being are crucial criteria when buying running shoes.
Runners who have already found the perfect model for their requirements should pattern their running shoes after 600 kilometers at the latest.
This was the result of a study by Fit for Fun and the German Sports University in Cologne. In general, it is advisable for multi -runner to have several couples to change. Then the damping material can recover between the runs.
Error 4: You run as a beginner in the group
Running in the group motivated, on the other hand it can seduce beginners to an excessive pace. Especially with the first jogging attempts, you should pay very close attention to your body so that you don’t overload yourself. Therefore: no false ambition!
“Give up with your training partners, main and subordinate clauses should be possible. If liquid speaking is no longer possible and the sentences only come out in fragments, you should run slower, ”said Wessinghage’s rule of thumb for a healthy pace in the group. Of course, this also applies to advanced users.
Error 5: You don’t warm yourself up properly
“Running is warmed up. A separate warming up before jogging is neither sensible nor necessary, ”emphasizes Wessinghage.
However, it is very important to start the run at a quiet pace so that the warm -up effect really comes into play. After 10 to 15 minutes, runners usually notice that jogging suddenly makes it easier for them.
“Now they are warmed up,” says the running expert. Mobility training or stretching are ideal after the run – or in a short break in between.
Error 6: You encourage your joints too much
For overweight people, movement is the best problem solution par excellence. However, some do well to start walking or walking to avoid overwhelming the musculoskeletal system.
Because the maximum impact load that acts on the foot and thus on the joints above is twice to three times as high as when walking. Gradually you can then switch to running.
Small steps are the right thing in every respect: “Don’t worry too much! At first they just jog very short distances and go quietly in between, ”recommends Wessinghage.
Training plan
Error 7: You go jogging too late
Anyone who suffers from sleep disorders can possibly increase their problems with physical stress in the evening. There should be at least two hours of break between sports and night’s sleep.
So prefer to run earlier – or if your schedule does not allow it otherwise – at least slowly emphasizes at a late hour. The optimal solution for many joggers: running in the morning or moving during lunch break.
“This interrupts the office and you go fresh to the second half of the day,” advises Wessinghage. Advantage: If the training is done, the end of the day is free for other activities.
Error 8: You train too intensely
If effort and relaxation are in a mismatch, one speaks of overtraining. This leads to a falling or stagnating level of performance because the body does not come after the adaptation. Muscle soreness is the most common form of overwhelming.
But there are also those that weigh considerably more heavily. After a marathon run, for example, the immune system is often affected for days to weeks.
In general, it applies to too intensive training that it can promote injuries, sleep disorders, infections and mood swings. Wessinghage therefore advises beginners and professionals equally: “Pay attention to sufficient regeneration and also take into account your professional stress!”
Error 9: You drink too much or too little
Thirst can become a problem if it is runs that take significantly longer than an hour. “For shorter distances, the liquid reserves of a healthy organism are generally sufficient. And we don’t want to become a neurotic who doesn’t even like to jog around the corner without a drinking belt, ”says Dr. Thomas Wessinghage.
With the marathon, however, the rule applies: drinking every beverage station – little, but regular! The body can finally consume up to 800 milliliters of liquid per hour.
Sodium and magnesium-containing mineral waters or thin juice cords are suitable for runners without adding sugar. Alarm signals for a fluid deficit in the body: muscle cramps, dizziness or even nausea.
In the picture gallery: The best foods for runners
Error 10: You end your run with a sprint
If you want to pull health benefits from jogging, you can at the end with a violent sprint. Because every run at the limit is a power explosion.
At the end of the training, the muscles are tired, the interaction of the fibers no longer works perfectly, there is a risk of injuries.
The relaxing effect of running training can also fall victim to a final sprint, since adrenaline is released in intensive performance. “Quiet runs should always be ended,” advises Wessinghage.
Error 11: You joggly jogging
Many runners powers in one week, lounge in the next, and then fully start again. And are surprised that you do not book the desired success in terms of condition and weight.
“Improvements in performance only occur if you invest enough,” explains Wessinghage. If you do too little and expect too much, you are unrealistic and have to correct your own goals or your training workload. What the optimal training frequency looks like is very different depending on the load and also individually.
So take the time to find out how your body reacts to the training! And always remember that sport should be fun and serves health and relaxation – so do not put yourself under unnecessary pressure.
Error 12: You compare yourself with other runners
People are different – runners too. Some run better early in the morning, others later a day. Some need something in the stomach, others love the sober run. Some jog in nature, others prefer the treadmill. On Instagram, professionals post their best times that you don’t even get in a dream.
The crucial point when running is personal well -being in every respect. That is why Dr. Thomas Wessinghage to all runners: “Find your own preferences and act afterwards.” Incidentally, this also applies to the right pulse during training and your personal training plan.
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