You're not really into sports. But this year everything will be different. You want to start running and really take off. Read here how you can best put this plan into practice.
You consider yourself unathletic and want to change that? Then the article Start running for the unathletic is just right for you!
First of all, kudos to you. You have decided to change your situation and lift your butt off the sofa. You are already a very big step further than many others.
Let's take off together and discover running for yourself! You will soon love it, I'm sure!
Before you start running, there are a few things you should know. They will make it easier for you to get started.
Here's what you need to know about stretching before running!
Table of contents
- What it depends on whether start running for the unathletic succeeds
- What you need to know as an unathletic before you start jogging
- Training plan download
- How to start running for the unathletic guaranteed to succeed
- What benefits start running brings to the unathletic
- What gadgets you need for your sporty start
What it depends on whether start running for the unathletic succeeds
First of all, you need to know that everyone has different conditions for starting running. We women, unlike men, have even different ones. How well you will succeed in your first run depends on
- whether you are healthy
- how old you are
- whether you have a certain talent
- whether you are overweight
- how athletic you are or have been
If you have turned your back on sports because of an injury, you should first have yourself checked out by a sports doctor. He will give you the ok and tell you whether you can start running or not.
What you need to know as an unathletic before you start jogging
Find a place where you feel comfortable
When I started running, I soon wanted to hang it up. I imagined that everyone was looking at me and watching me. That made me feel very uncomfortable.
My face was red, I was sweating and panting quite loudly. Oh man was I embarrassed.
Especially in the beginning, you often feel ashamed of your non-existent stamina, red face, tight-fitting clothes and much more.
But this is complete nonsense.
Here's what to look for when you start exercising!
You should not care what others think. If you still feel unsafe, listen to your feelings. Find a place where you feel comfortable. Do you prefer to jog with others or alone when no one sees you?
If you don't feel good, you'll probably hang up your running soon.
Start to become more active
Starting running for the unathletic is best done by not overtaxing the body.
It's a long way from couch potato to runner. Your body must first get used to suddenly having more movement.
That is why you should start walking. Walk all the ways that are possible. Take the stairs instead of the escalator.
Go shopping on foot. Get off the public transport one stop before your destination and walk the distance.
Improve your endurance with these tricks!
Pay attention to variety
Even if you're just starting out in sports, you need to know that runners don't just run. It is very important that as a runner you do strengthening exercises for the legs and core muscles.
This way you perform more stable and avoid injuries.
Do not look at the kilometers
2 kilometers, next time you will surely succeed 4 kilometers. Don't be so ambitious. It's not healthy.
If you want to start running, you should pay attention to the minutes you are in motion in total. That is, not only running but all in all.
And if you only manage one kilometer in 30 minutes, that's already much more than many others and those who do nothing at all. Always keep that in mind and don't compare yourself with others.
Beware of cockiness
If you have good endurance and then start running, you have to be especially careful. Because then most tend to demand too much from their body.
In the shortest time they run with the untrained body much too far. Even if they don't run out of breath, their muscles, joints and tendons won't keep up for long.
It ends with runner's knee or shin splints.
And you can hang up your running career again.
You'll be luckier if you get out of breath quickly. Then you just have to slow down - that's good for your lungs and your joints, muscles and tendons.
Training plan download
We provide you with our 4 week training plan for free. It is intended for all those who want to get started, but want to do it with the help of a plan.
We advise you to print out the plan and hang it visibly on the refrigerator so that you always have it in front of you and are motivated.
Here you can download the Download training plan for free!
How to start running for the unathletic guaranteed to succeed
With these tips, you can finally really get started. However, it is important that you always listen to your body. Is it pinching and twisting? Is it hard to breathe? Then you should definitely slow down.
Start with walking
If you want to start running, you first need a certain basic fitness. The body must also first get used to a lot of movement.
It is no use to start running from 0 to 100. Your body will not be needed for days afterwards. You will have a mega muscle soreness and you will lose the joy of sports.
Your joints, muscles, vision and cardiovascular system need to be slowly tuned to your plan.
Go weekly for 14 days
- 2x 45 minutes
- 2x 30 minutes
- and altogether as much on foot as is possible during the day
If you are really very unathletic, you will already get a slight muscle soreness from this.
Give your body time to get used to it. If you feel that you are not ready for running, you can extend this phase to 4 weeks.
Alternate between slow and fast walking. You are also welcome to walk a little uphill.
However, you should never feel completely knocked out and out of breath. Normal conversation should still be possible.
Before you start running, you should increase the amount of walking. Try to increase to 2x 55 minutes and 2x 40. If this works well for a while, you are really ready to start jogging.
With this fitness bike you improve your endurance in the living room!
Do not forget about strengthening exercises
Set aside one day a week for strength exercises. You don't have to go to a gym for this. Many exercises can be done easily at home.
It's all about strengthening your core and legs.
Planks, squats and lunges are particularly good for this.
If you are unsure, you can seek professional advice from a personal trainer. He will put together a suitable program for you.
Can you really lose weight with jogging?
Start running
How do you feel when you walk? Do you feel fit and well? Then you can finally start jogging.
1 minute run, 1 minute walk has worked very well for most.
This is what your running start should look like
- Walk very slowly 3 times a week. It can be slower than you normally walk. Because running is a completely different movement for the body than normal walking.
- If you want, you can switch back between walking and running.
- 20 minutes is quite enough for the beginning.
- Very important: regularity! It is much better to run 2-3x per week slowly than 1x very intense and fast.
Always increase the volume first. So from 20 minutes to 25 and then to 30 minutes before you run faster. The speed comes later. Don't pay attention to it for now, just listen to your body.
What helps against heavy legs while jogging?
What benefits start running brings to the unathletic
Many studies show that jogging is mega healthy. For the body and the mind. It helps you to clear your head. At the same time you feel balanced and relaxed.
Jogging is a great way to relieve stress. In addition, your body (including brain) better supply with oxygen, which promotes the formation of new cells.
You also strengthen your heart.
Also the volume of your lungs will increase and your immune system will be strengthened. Your muscle mass will increase, your body will become firmer.
What gadgets you need for your sporty start
Heart rate monitor, running outfit, compression socks and co - that can quickly become expensive.
If you really want to start running, then only one thing is important: good running shoes. In the beginning you can stop the time with a normal watch or with your cell phone.
This is quite enough for the first month.
You don't need high-tech clothing either. However, it should be sportswear. Unlike cotton, it transports sweat away from the body. This makes you feel dry and prevents you from getting sick.
Remember not to dress too tightly. It's good if you shiver slightly for the first 5 minutes, because you're guaranteed to get very hot after just a few steps.
After that, if you decide to really stay on the ball, then you can increase your running gear step by step.
However, you should not save on shoes. If jogging doesn't work out, you can always wear them for hiking or walking.
Unlike traditional sneakers, running shoes support your joints and cushion the impact that comes with each step. If you don't know what you're looking for, go to a sports store for advice.
Our conclusion
Starting running for the unathletic always succeeds when you don't start the project haphazardly. If you want to really take off, then you have to take your time and give your body time. Don't overdo it and take it slow, then nothing will stand in the way of your running career!
All the best for your first run!
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