Running is quite a simple movement. We do it every day. But if you want to start jogging properly, it seems almost impossible at first. But it is not. We show you how to start running with a training plan.
How can this runner last 1 hour and you're already panting after 30 meters?
Yes, that's how I felt at first. I'll tell you how I Start running with training plan have managed.
Again and again we receive emails "How do I start running? How do you manage to run more than 3 km? Why is jogging just not working for me? Why am I just not making any progress?"
Even as an unathletic beginner you can really take off in running and with Jogging even lose weight.
But what does unsportsmanlike actually mean? Everyone has their own definition of this.
Some say they are not athletic if they don't train for a week. Others train once a year and would still describe themselves as athletic.
So it's all a matter of definition. If you can already run more than 5 km, you are not right in this post.
In fact, it is really aimed exclusively at those who are looking for "Start running with training plan" are looking for. And to all those who want to finally turn their backs on their comfort.
Attention: This is what happens to your body when you don't move enough!
Table of contents
Start running - For whom jogging is suitable
First of all, respect and congratulations! If you are interested in start running have decided, you already have a first right step set.
If you want to start jogging, you first need to look at your prerequisites. You need to consider age, weight, health and talent.
You should also have a little love for running, but that develops after time anyway.
If you have not exercised for a very long time or are very overweight, you should first consult a doctor.
For those who weigh a lot, running is not suitable. The pressure on the joints is much too great. If this applies to you, these sports are better for you:
If you have no physical complaints, nothing stands in the way of your running career.
What you need to start jogging
Before you start running, be sure to invest money in a new pair of Running shoes. And really only use these shoes for running. Attention: Not every shoe fits every foot!
When the soles are worn out - which usually happens after 400 kilometers - you can use them as normal shoes. For running, however, you buy a new pair.
At least as important as the right shoes for running is a perfectly fitted Sports bra. Make sure it gives you good support.
If it's too small, it pinches, if it's too big, everything wobbles. A good sports bra makes running much more pleasant.
Also in Running socks you should invest. Good running socks help prevent blisters and support your foot.
Set when running on air-permeable Sportswear. You should keep your hands off cotton.
How to start running for beginners succeeds
The best way to start running is to walk first. Slow starting running keeps you healthy, lets you have fun and the risk of giving up is also reduced.
Then, nice and slow, you start running. You simply mix walking and jogging. So you can then increase your running speed little by little.
These 7 tips make starting running less awful
If you would have told me 4 years ago that I would be giving running tips here, I would have given you a very strange look.
But believe me: anyone can jog. And even easier to start running with training plan!
Start running: Your checklist
Remember these three tips when you want to start running.
1. start slowly
At first, try to keep the running and walking pace the same and only increase slowly. The biggest mistake beginners usually make is to start too fast and with too much enthusiasm. It is much better to start slowly and then slowly increase the pace.
It's not about kilometers or a best time. It's more about just keeping moving for 10 to 20 minutes. Breaks are not embarrassing!
2. listen to your body
If you don't feel good while running, break off and walk a bit. When you feel fit again, start jogging again.
If you start to huff too much, slow down. Find your comfortable pace.
No more side stitch while running!
3. have fun
This is the most important tip :) Running should be something you enjoy. Jogging is a great way to discover new places and ways and learn more about yourself.
Why starting running with a training plan works better than without one
The goal: 30 minutes of continuous running in four weeks.
Before you start with our training plan for running, you should be able to walk fast for 3 kilometers continuously.
Without a break. When you walk fast, you build up the stamina that you so urgently need for running. If you can do this well, the change from walking to running won't be so hard.
The key to success with our training plan is that you start slow. Very slowly.
Do not forget the warm up. It stimulates blood circulation and metabolism. A short warm-up phase prepares your body and mind for the upcoming run.
Here you can download the Download training plan for free!
How to motivate yourself to start running
Yes, the dear pig dog. It's nice and cozy on the sofa. Today was already so exhausting. I'd rather go tomorrow. Do you recognize yourself?
That was similar for me.
But when I started running, the tide turned. Today I have to motivate myself to stay on the sofa for a day. I get very restless and want to go outside.
What can help you go from being a beginner runner to a regular runner is having a clear goal.
- Why do you go running?
- What do you want to achieve?
You must always keep this clearly in mind.
If your pig dog is bigger than your motivation, the reasons are not important enough.
I've been looking for a running route that I can expand as the mood takes me.
Since I started, there has always been one alley added. In total I am now already at 9 km and there are still many alleys that I want to add to my running plan :)
The 4 biggest mistakes I made
When you start jogging there is nothing more distracting than a sock that slips, a shoe that pinches or a shirt that keeps slipping. All of these things distract you from what you want to accomplish. To make sure that doesn't happen to you, I've listed my biggest running mistakes here.
1. wrong training partner
Fully motivated to finally start running, I thought: I'll look for a training partner. Unfortunately, he was already pretty fit on the road.
Words meant to motivate me complain in my ears more as an attack on my non-existent condition.
Grumpy, disillusioned and demotivated, I now stood there. My training partner was already over the hill and I was left breathless. This is not how I had imagined it.
But I learned a lot. When I started my second attempt at running, I went off on my own. I did that until I had a certain basic level of fitness. After that, it was easier to run in pairs.
My tip for you: Either find a training partner who is equally good or go jogging alone in the beginning. Often good music is even better than the constant "Come on" :D
Starting running with a training plan only works if you listen to your body. Don't get carried away by others!
2. started much too fast
Yes, I can also tell you a thing or two about that. As I said, my training partner was over the hill. Of course I had to keep up. But that was not a good idea.
In a very short time, I demanded far too much from my untrained body. Soon I didn't feel like running anymore. I was panting, everything hurt and I couldn't really get going.
Today I know: That's because I wanted too much at once. Starting to run takes time, patience and perseverance.
Look at the post "Starting running is really that bad" over. There's the unvarnished truth :)
3. wrong shoes when start running
When I started running 4 years ago, I didn't want to spend a lot of money on shoes. They should be beautiful - that was most important to me :) Unfortunately, this turned out to be the wrong tactic.
The shoes just did not fit my foot at the ankle. I had slight pain but still wanted to complete my route. Full of ambition, I ran on and just stepped a little more sideways.
And already it had happened.
I sprained my foot. I had to sit out for 3 weeks. The first evening I cooled the joint with ice.
In the morning I almost fell out of bed when I looked at my foot. It was totally blue and the joint was swollen. You can imagine it like a bee sting but with additional bruising. Pretty disgusting and also painful.
Off to the doctor: A ligament was torn. Well, great.
One month break and pay a lot of money to tap. Limping, keeping the leg still, creaming the joint. The full program.
Moral of the story: You do not save on running shoes! :)
I didn't throw away the shoes. They remind me not to be stingy with sportswear anymore. Today I run with the On Cloud and love him. I would even like to wear him to the office so comfortable and light he is.
4. wrong breathing
Instead of starting out running with a training plan, I wanted to hit the ground running. Of course, it's easy to get out of breath, especially at the beginning.
If you then also breathe incorrectly, side stitching is not long in coming. A good runner once gave me the tip to breathe in deeply through the nose and then quickly and briefly out through the mouth. A big mistake that many people make, and which I also made in the beginning, is to breathe in and out through the mouth in a hurry.
So you'll never get side stitches while running again!
Our conclusion
Starting to run is not difficult. Persevering and sticking with it, on the other hand, is. If you want to start jogging, you have to do it very slowly. Step by step. Make every minute and every meter count.
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