You always wanted to start jogging? No problem! We have all the info about running training for beginners and the best tips to leave everyone behind.
When you run, you can clear your head and your body releases feelings of happiness. But instead you'd rather lie on the couch and put off starting your run?
Because when you run, you just always get a red head and have to puff properly.
I'll tell it to you like it is: all beginnings are hard. Whether it's swimming, cycling or jogging to start.
But don't hang your head. Because anyone can run! You have already taken the first step in the right direction: You have landed at this post :)
With this, you are already much further ahead than many others.
What you need to know: Starting jogging is different for everyone. That's because everyone has different prerequisites. Like age, weight, health or talent.
There are a lot of tips and tricks. Many of them did not work for me.
Instead of giving you a list of 500 running tips, I'll only give you tips that have worked for me.
Improve your endurance with these tricks!
Learning to jog made easy: The great guide for beginners!
12 tips to start jogging guaranteed success
So, now that the motivation has been clarified, let's get down to business :) With these running tips, no one can stop you!
1. start with go
Actually, you wanted to start jogging and now I'm telling you to walk? You have already read correctly.
Most of the time it is smarter to start with fast walking. With this you build up a basic condition and slowly get the body used to the load.
Muscles, tendons, bones, ligaments, the lungs all need to slowly adapt to your hobby.
A good workout is not measured by the degree of exhaustion. Beginning runners should therefore always alternate between running and walking.
So starting jogging has little to do with running through, but much more to do with a mix of running and walking.
From beginner to runner in just 4 weeks!
2. be sure to take breaks
No master fell from the sky! In the beginning, you'll quickly run out of breath. You shouldn't let that stop you. Slow down a bit and take a break from running.
If you've had a workout, you should feel like you can run some more.
There must also be breaks between the individual running sessions. You should not go running more than 2x per week at the beginning.
3. eat the right thing before you start
If you fill your stomach before the start, you won't get far. Many foods are heavy on our stomachs and make running really hard.
Right before the run, a banana can replenish your energy reserves. Ideally, you eat "properly" for the last time about 2 hours before the run.
Also a toast with peanut butter and banana fits perfectly.
How to eat right before the workout!
4. drink enough if you want to start jogging
Drinking is much more important than eating. Because no matter how little far we make it as a running beginner: We are guaranteed to work up a sweat!
As a beginner, it's best to use a glass of still water. You should not need much more. Otherwise you risk a water belly :)
Make sure you drink enough throughout the day. This is much more sensible than a big glass before the run. I start drinking a lot at least 3 hours before the jog. Before the run another small sip. That fits perfectly.
5. do not overdo it when you want to start running
Start jogging: All beginnings are difficult! If you want to run, don't overdo it in the beginning. If you are so motivated in the beginning that you want to run every day, then you should avoid it at all costs. Why?
After a few days of training in a row, you will be very exhausted.
Running without a plan can quickly demotivate you. If you overdo it, you don't give your body a break. That is very unhealthy!
This is why strength training is so enormously important for runners
6. get yourself some good running shoes
You want to start jogging? Then make sure you get some good shoes! Normal sneakers are anything but well suited for running. Because while jogging our legs have to carry a lot of weight and must cushion us well. At the same time, they must also give us support.
7. don't forget to run out
You can't manage one more step and give it all you've got in the last few meters? You'd better not do that. This sprint is really hard on your body.
Instead, you run out the last meters very slowly. And do a few cool down exercises to get your breathing and heart rate back to normal.
8. do not skip the warm up
When you want to start jogging, you probably just start running. But that's not a good idea.
Your body must first be prepared for the run. You don't need to do acrobatic exercises for that.
With these preparation tips you will succeed in your first half marathon!
Just run on the spot for 1-2 minutes and then start your run very slowly (!).
Make sure you take time to warm up. Only in this way can the body really get going. The muscles are warmed up. This reduces the likelihood of injuries and also prepares you mentally for running.
9. set goals as a beginner runner
The very easiest way to achieve running goals is to sign up for a run. Look around to see what race is coming up in about 3 months. Sign up for it today. There are pleasant women's runs that are between 4 and 5 km long.
You can do that easily! :)
You need realistic goals for the individual running days. It is impossible to run 5 km on the first day. You need a well thought out plan. Like for example our Training plan for running beginners.
10. never ignore pain
If you have pain in any way while running, your body is trying to tell you something. You are too fast or have the wrong technique.
If you often suffer from Pain while running you should see a doctor and get a running coach. They can tell you what you're doing wrong and how to do it better.
11. breathe in through the nose and out through the mouth
You'll be panting. Very much so. But that doesn't matter. Your lungs must first get used to your new sporting activity.
Breathe in through the nose and out through the mouth firmly. You always exhale more than you inhale. If you still Get a stitch in the side, breathing exercises and light stretching help.
12. get sports clothes
Going running with a hoodie and normal leggings is not a good idea. Running clothes should always be breathable. It helps you not to sweat and transports moisture away from the body.
Cotton clothing, on the other hand, absorbs sweat. You quickly get cold and feel uncomfortable. As a running beginner, you don't have to buy sinfully expensive equipment. You can get sports clothes in pretty much every store. Take a look at H&M.
With these running ABC exercises you will become a better runner!
What questions arise run beginner
But no matter what our prerequisites are, there is one thing that everyone who wants to start jogging has in common. Questions about questions.
1. how often should you run in a week ?
If you are just starting to run, then a maximum of 2 running sessions per week should be on your training schedule.
Anything else would overtax your body. Later, when you are already more trained, you can go running 3 times a week.
Reserve two fixed days per week for running. This way you stay on the ball and plan your free time around running and not the other way around.
To increase your motivation, you can find a running partner. Starting jogging is simply more fun with a partner!
2. what is the right pace for beginners?
Beginners should start running slowly. The body and especially the cardiovascular system must be adapted slowly. If you start running too fast, you may have to take breaks more often.
The perfect outfit for your summer run!
For me it was 2x per week 3 kilometers. For this I planned 30 minutes at the beginning. So nice and slow. From week to week I became faster.
3. when is the best time to start running?
This is purely a matter of taste. Many start jogging in the morning. Because it often happens that the desire to run becomes less the "older" the day.
Some find it easy to get exercise over with first thing in the morning. Others can't get up that early. It's best to try out for yourself what you decide. Because everyone ticks differently.
By the way, the best season to start jogging is autumn or spring. In summer it is mega exhausting for the body.
4. Do I need to see a doctor before the first run?
It is recommended that you get checked out by a doctor before you start jogging. You should have a complete blood count, as well as a pulmonary function test and an exercise ECG.
Don't miss out on these 13 Pre Workout Meals!
5. can I start running in any shoes?
No. You should not start jogging in your old sneakers. Running shoes need a good footbed that gives you support but doesn't constrict you.
The shoes absorb the impact that occurs with each step and protect the joints and ankles.
If you are unsure, it is best to have a running analysis done. With this analysis you will surely find the perfect shoe for you.
Our conclusion
If you want to start jogging, fall and late summer are best. It's not so hot anymore, but it's not cold yet either. Don't get discouraged and set very small goals! Good luck!
To browse further:
* Advertising & affiliate links: Our website is financed by advertising and affiliate links. As a partner of linked stores (e.g. Amazon) we earn from qualified sales.
Read more