You want to learn how to jog? Then you've come to the right place! We show you how to start your running career! At the end of the article you will find a free training plan!
Everyone talks about clearing your head while running, enjoying it and really having fun. You are still far away from that.
When you do get your act together, you quickly get out of breath. Your head turns red and there's no sign of relaxation. But don't worry, you can learn to jog!
Then it's suddenly fun to jump off the sofa and into your running shoes.
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There is nothing better to get sun and oxygen and at the same time do something good for the figure than running.
You'll return in a good mood, with new motivation and a smile all over your face.
Why learning to jog really pays off
Running is something wonderful. It clears your head, allows you to really switch off, and leaves stress behind.
Attention: This is how you really feel when you go running for the first time!
You feel balanced afterwards, because you reduce stress and the body gets the best blood circulation. Our brain becomes more efficient because we have filled up on so much fresh air.
And our heart learns to beat more economically when we jog. In other words, running is pure luxury for your entire body.
You are convinced? Then let us help you learn to jog. We asked our running coach Werner for advice and collected the best tips for running beginners.
What you need to know before you start learning to jog
In theory, it's quite simple: You put one foot in front of the other and you're done. In theory, yes. In practice, things look a bit more complex.
Learning to run is relatively easy compared to other sports. But you can still do a lot wrong.
How important is endurance training really?
It doesn't make sense to just run at random. Even if learning to jog sounds a bit strange, it makes sense to get to grips with it before your first run.
Get a doctor to give you the okay to run if you:
- you haven't done any sports at all for a very long time,
- have heart problems or have ever had a stroke,
- are heavily overweight (BMI greater than 30)
- Have diabetes
- have had a slipped disc or feel pain in your legs when walking
If the doctor gives the ok, you can learn to jog.
The most important rules for learning to jog
Here come the most important rules and tips for running beginners who want to really take off :)
With this plan, unathletic people start running!
1. start very slowly and regularly
Forget about kilometers and meters when you want to start running. Beginners need to start very slowly.
Can you walk briskly for 30 minutes at a time without getting completely out of breath? Very good!
If not: Start with fast walks. This way your body gets used to the movement. The first run will be much easier for you.
If you're just learning to jog and you've already signed up for a 10K run, you've clearly taken on too much.
That's way too much for your body. Even 5 km is too much. If you want to learn to run, you have to learn to be patient.
It's more about really running for 15 minutes straight, especially in the beginning. And do it slowly. And by slow, I mean really slow. Much slower than your normal walking pace.
It doesn't matter how far you get. If you are too fast and over-motivated, you will quickly get short of breath.
In these minutes you alternate between walking and running. 3 sessions per week with 15 minutes are enough.
The magic formula is:
Three minutes running, one minute walking
And keep doing this until you get a total of 15 to 20 minutes.
If you notice that you are doing very well, you can increase the intervals. And at some point you won't need any more walking breaks.
Important: Lace your running shoes regularly so that your body gets used to them.
Here's what you need to know about stretching before running!
2. the right running technique helps to learn running
If you really want to take off as a runner, you should look at the technique.
A good runner,
- makes uniform movements
- lets the arms swing along at an 80° angle
- makes neither too big nor too small steps
- bends the upper body slightly forward
By the way, anyone who has always wondered what to do with their fingers: The palms are best slightly open when running. A strongly clenched fist leads to tension.
Beginners tend to tense up. No wonder it's really strenuous. But the right running posture makes an extremely big difference.
When you're cramped, you get worse air and therefore shortness of breath.
That's why you have knee pain when you run!
3. why you need good running shoes
We already learn from Cinderella that not every shoe fits every woman. It's best to have a running analysis at a sports store. There is the right shoe for every foot and running style.
Get advice and be prepared to spend a little money on it. Good running shoes cost around 100 euros. That may sound like a lot. But remember: You will have something for a long time and your feet will thank you.
When running, our feet are exposed to a very large load. The running shoe decides how you feel with every step.
Unlike normal sneakers, they have much better cushioning and give support to the foot.
The appearance should be secondary. But the selection is huge, there is guaranteed something that you like and fits your foot.
4. what to wear for your first run
I dare you to say that you will surely tighten too much. This is the case for everyone who is just starting to jog.
But you learn with time :)
Whether it's spring, summer, fall or winter - go for functional clothing. You don't have to buy a running outfit. You can also take a pair of training pants and a shirt that is suitable for other sports.
Grab this gorgeous running outfit!
It is important that the materials are those that wick away sweat. So cotton is not suitable. It soaks up sweat, you're wet, you get cold and sick. In addition, cotton chafes against the skin.
And very important: invest in a good sports bra. It should fit snugly, not constrict, and support you during every run. Look for "extra strong support" when you buy a bra.
There is a rule of thumb for clothing for anyone who wants to learn to jog and is unsure: If you shiver for the first 5 minutes, you are dressed just right.
Because after 5 minutes at the latest, your circulation really gets going. Your body gets better blood circulation. So even in winter you'll start sweating.
Note: You don't have to buy a running outfit, but you should wear sports clothes.
5. why warming up is part of learning to jog
Before every session, no matter how short or long, you should warm up briefly. This gets your body and mind in the right mood for the effort ahead.
In the process, the muscles are loosened and warmed up.
But don't worry, you don't have to do any special exercises. All you have to do is walk on the spot for two minutes.
Is stretching really necessary after running?
It also makes sense to invest a few minutes in the cool down after the run. This already starts during the run.
Walk the last 20 steps more slowly and breathe deeply in and out. This lowers your pulse and brings you back towards normal temperature.
If you are just starting to learn jogging, it is enough to stretch your thighs and improve recovery 1x a week with the fascia roller set.
These are the best stretching exercises for your thighs!
5. why the distance is crucial
It may sound a bit childish, but it helped me to walk where I hardly met anyone.
If you want to learn jogging, you will be busy with many things like breathing, side stitches and a red head :) You really don't need a spectator, do you?
But basically, of course, you can go wherever you want. Asphalt or gravel paths are optimal at the beginning. But also forest paths.
You should still keep your distance from forest floors with roots. That is mega exhausting, especially as a beginner runner.
Important: Your route should not have any hills. So neither uphill nor downhill.
Forest paths offer the advantage of being shaded. This can simplify the start. You are guaranteed to get very hot.
That's why strength training is so important for runners!
6. proper breathing helps novice runners
We do it all day and all night, and yet we often do it wrong. We are talking about breathing.
Breathing is especially important when running. If you do it wrong, it can sabotage the entire workout. In the worst case, you'll get side stitches or shortness of breath.
Oxygen is the fuel for your body. If you want to learn how to jog properly, you should also learn how to breathe.
Beginners in particular tend to breathe much too shallowly. So they soon run out of breath.
Inhale deeply into the abdomen and exhale completely. Take a little more time exhaling than inhaling. This way you will get rid of all the used air.
Put an end to side stitches while jogging!
Why you should wear a heart rate monitor when learning to run
Why do I need an expensive heart rate monitor to learn to jog? You don't. But it makes sense to get a heart rate monitor. So you always have control over your pulse and can prevent overload.
Because just when you start running, it can decide whether you stay on the ball. If you try too hard, you will quickly lose the joy of learning to jog.
You don't need an expensive model, an entry-level model with upper and lower limits for heart rate is perfectly sufficient.
Many watches are equipped with an acoustic signal. If your heart rate exceeds the previously set value, the heart rate monitor reminds you to slow down a bit.
With the watch you can record your training and progress. You can only learn to jog if you start listening to your body and know it really well.
How to determine your optimal pulse
Everyone has a different pulse. That's why you can't use pre-set data, you should find out your values. This is very simple.
Resting pulse + (220 - 3/4 age - resting pulse) x 0.6
The best way to measure your resting pulse is with a blood pressure monitor. And do it directly after getting up while still in bed.
With regular endurance training, this value is lowered.
On average, it is between 60 and 69. The best value is below 50.
If you don't want to torture your body too much while learning to jog, then you should train at the Maximum Heart Rate (MHF) of 50 to 60 percent.
If you want to get rid of your love handles, you should work out at 60 to 70 percent. At the same time, it should still be possible for you to have a conversation.
Whether you're just learning to jog or you're already advanced, there's one rule that applies to everyone: it can be strenuous, but never overwhelm you!
Better than any diet! Lose weight by jogging!
Why breaks are so important
You want to really get started now? That's great! But give your body the rest it needs.
There should be at least one day between running sessions. During this time, the body recovers from the exertions.
It takes time for ligaments, tendons, muscles and joints to adjust to your new hobby.
Strengthening exercises make sense in the days with breaks. Runners need muscles in the legs, pomus muscles and a stable trunk.
Never get out of breath again! This is how you can improve your endurance!
Running training plan for beginners
If you want to learn to jog, you can follow this training plan. It will help you get through the first four weeks.
Important: Give your body at least 1 day rest between sessions.
Listen to your body. If you have a bad day, take longer breaks, if you feel great, shorten the breaks.
Choose a pace that doesn't leave you completely out of breath. Take small steps and breathe deeply in and out.
Download: Running training plan for beginners
Our conclusion
If you want to start jogging, you should take a little time and deal with the subject. Only then will you lace up your running shoes. Because the preparation decides whether the joy of running stays with you or whether you give up after the first time.
Treat yourself to a pair of good running shoes and get going slowly!
Good luck! :)
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