How do I get fit and torn
Jogging for beginners: the 14-day guide for getting started with running training
Are you a beginner and have you resolved to start running for a long time? Or do you want to start again with a light endurance run after a long break?
But you lack the necessary motivation to get started? No problem! We'll help you overcome your weaker self and finally find fun running.
It doesn't matter whether you want to run in the morning, take the lunch break or take a lap after work.
Jogging has never been so easy for beginners: With our ingenious 14-day concept and the necessary running equipment, anyone can really make the step to become a jogger.
Week 1: Basics, equipment, training planning
Day 1: step by step
Can I just start like that?
Hardly any other sport is as uncomplicated and easy to learn as running. Put your shoes on - and go! Apart from the fact that there are tons of reasons to start running.
But before you start, you should consider whether your doctor will give you another okay to be on the safe side. This is especially useful if you have not done any sport for a long time, have heart problems or are very overweight.
Book tip: Optimal running training (by H. Steffny)
Why should I take walking breaks?
Exhausting yourself completely on the first unit and getting on your gums - that is the biggest mistake you can make when starting out or getting back into running.
Your body is then unusable for days and your motivation is gone. So take it slowly in the truest sense of the word: joints, tendons, muscles and the cardiovascular system want to be carefully introduced to the strain.
Your patience is guaranteed to pay off: After just 14 days, you can jog for 30 minutes without any pain.
In practice this means: Jog eight times for three minutes with a two-minute break in between.
Day 2: For body and mind
What exactly do I get out of it?
Is running the Fountain of health for the whole body. It clears your head, you feel balanced and relaxed.
It breaks down stress hormones, ensures better blood circulation and oxygen supply to the brain - and even creates completely new cells in our mental control center. In addition, the heart learns to work more economically through regular training.
Further advantages: The lung volume increases, the immune system becomes more stable. The muscles also benefit from the movement - you get more muscle mass and thus more muscle cells in which small cell power stations that are important for energy supply are located.
Last but not least, you will feel the effects of exercise on your weight, because running is extremely effective at burning fat.
Those who jog regularly can easily reduce their body fat percentage to six to 13 percent (men) or twelve to 20 percent (women).
Means in practice: No training today - just theory!
Day 3: Optimal equipment
Which shoes do i need?
Good footwear is essential when running. In addition to the fit, the most important thing is the cushioning. For them, the following applies: as much as necessary, but as little as possible. You can find a selection of suitable models in our running shoe test.
What do i wear?
The important thing is not high tech, but that you feel comfortable. Materials that wick away sweat without soaking up are good. A breathable training shirt is a good basis.
And I don't wrap you up too warm! Rule of thumb: Shivering slightly for the first five minutes is okay. If you are unsure, use the onion principle and take off a layer if necessary.
In practice that means today: Jogging six times for five minutes, with a two-minute break in between.
4th day: stretching
Do i have to stretch?
A study by the University of Karlsruhe found: A good 80 percent of all recreational joggers stretch regularly - but that's not the less likely to injure them. So stretching does not protect against injury (other scientists also confirm this).
Nevertheless, it makes sense: to improve well-being, body awareness and mobility. To warm up before the running units, it is sufficient to run slowly for the first few minutes.
Practice:No training today.
Day 5: The running track
Asphalt, lawn, forest, sand?
This question is often overstated. Even walking on concrete is no longer a problem thanks to the good cushioning of modern running shoes.
Nevertheless, we usually find sand and especially forest paths more pleasant because they cushion the impact slightly.
But make sure that your running shoe has enough profile, because the risk of slipping is higher on unpaved roads.
Clean lawns (e.g. soccer fields) are ideal for walking barefoot for a few minutes. Our tip: variety trains the muscles optimally!
Where are you running
Parks, forests, paths along rivers and lakes are classics. It's best to ask friends and colleagues or in the next running shop.
Practice: Jog five times for six minutes, with a three-minute break in between.
Day 6: Real exercise
What does the pulse measurement bring?
In the long term, you will only improve if you know your body and know when and how heavily it is stressing it. In addition to general tips (for example, "Only run so fast that you can still talk!"), Measuring the heart rate can also help. The following training heart rate recommendation applies to beginners: Rest heart rate + (220 - 3/4 age - rest heart rate) x 0.6.
Now you don't have to measure your heart rate every minute and you don't have to worry if your pulse is five beats above or below the reference value; but a heart rate monitor can certainly help to better assess stress.
Which heart rate monitor do I need?
As a beginner, you can confidently do without technical gadgets and high-tech bells and whistles. A simple model with the ability to set upper and lower limits for the heart rate is sufficient.
You will be warned with an acoustic signal if you leave the optimal range. But you can also do it without a heart rate monitor: just feel your pulse right at the beginning of the walking breaks.
Count the beats for twenty seconds, multiply the value by three - and you get your current heart rate.
Practice: No training today.
Day 7: Plan the training
How often should i exercise?
Breaks and rest days are just as important as the training itself. Because if we demand a performance from our body, it is immediately weaker than before.
Then he questions himself (“Oops, what was that now?”) And prepares himself for the fact that similar burdens could come his way again in the future.
During the recovery phase, he increases his performance even higher than the starting level. It is therefore important to set the next training stimulus exactly when this adaptation process reaches its climax.
This may sound complicated, but with a little practice you will quickly find out what makes your body tick.
Is it worth keeping a journal?
If you regularly note when you ran, how much, at what pace and how you felt, you can always rummage through your jogger memoir and easily draw conclusions about your shape.
So you may have it in black and white that you can cope better with an average heart rate of 135 and a run in the early morning in the long run than with training after work, when, strangely enough, your heart rate is always significantly higher.
Practice: Jogging four times for eight minutes, with a three-minute break in between.
Week 2: Correct running style, regeneration, injuries
Day 8: Women and running
Do women think differently?
In proportion to the body, the female heart is slightly smaller than the male. It therefore has to beat more often to pump enough blood.
In practice, this means that the heart rate can be five to ten beats above the general recommended value.
So women don't have to panic if their pulse climbs higher than that of their male running partner. While training science is still hesitant to take up these differences, the sporting goods industry is already paying more attention to women in terms of design and functionality.
In addition to heart rate monitors in a lady look, you will also find clothing and running shoes that are tailored to the female anatomy (running shoes include a narrower forefoot, slightly wider heel).
By the way, pregnancy doesn't have to get in the way of your running ambitions. During this time, however, you should only train very loosely, no longer squinting at times and kilos.
The same applies to returning to work after childbirth.
Practice: No training today.
Day 9: The right running style
How do I run nice and healthy?
Like many things that Mother Nature put in our cradle, we have almost forgotten the healthy running style.
For a long time running shoes were so overloaded with supporting elements that the muscles of the feet and lower legs (which are actually designed in such a way that they can provide enough support themselves) were no longer challenged at all.
The result: a completely unnatural running style that relies on technical aids. Thankfully, most manufacturers are now returning to the roots of human anatomy and only using as many support elements as are really necessary.
When running, it is especially important that the foot does not touch the heel too much, but rather as flatly as possible. In this way, the forces acting on the joints are reduced and the muscles involved can develop their full effect for propulsion.
Also make sure that you stay stable in your hips and upper body and that you push off dynamically. The arms should swing very loosely.
Practice: Three times ten minutes of easy jogging, with a four-minute break in between.
Day 10: regeneration
Does wellness make you lazy or fit?
Wellness treatments can have a supportive effect in the so important regeneration phase and make the body strong for new tasks.
Sauna sessions, for example, promote blood circulation and metabolism, massages relieve tension, alternating baths have an invigorating effect, yoga and the like bring body and soul back into balance.
Remember: there is strength in rest. Do not expose yourself to physical stress on days when you are not training, just relax! You can also do this with apple spritzer and Netflix on the sofa.
Practice: No training today.
Day 11: Sports injuries
When do I have to go to the doc?
Even if running is a very healthy sport - little ailments can happen.
But if you know how to treat them, you can quickly get fit again without visiting a doctor. The PECH rule applies to first aid (P stands for break, E for ice, C for compression, H for lying up). The break is particularly important.
Keep your feet still until the pain has completely subsided. Otherwise there is a risk of chronic complaints.
It can also make sense to temporarily switch to sports that are pain-free (see day 12). Then slowly get back into training.
If the pain persists or if you have a bad feeling, it is essential to see a doctor.
These are the most common runner injuries:
- Runner's knee: Pain when bending the knee. The cause can be excessive demands, a poor running style or the wrong footwear. In addition to the general measures, you should stretch and strengthen the surrounding muscles.
Achilles tendon irritation: It is usually difficult to determine the cause. The following are possible: too hard or too soft surface, extreme increases in load, incorrect running technique, misalignment. In addition to ice, acute relief can also be provided by anti-inflammatory ointments.
Shin Splints: Very uncomfortable. Often similar causes as the Achilles tendon complaints. Ice can help, but so can warmth and light massaging.
Ligament stretch: Usually occurs when you have severely twisted an ankle. It is better to consult a doctor directly here. He'll tell you whether a tape may have torn and put on a splint if necessary. To reduce the risk: Strengthen the muscles of the feet and lower legs!
Practice: Take a 15-minute jog twice, with a four-minute break in between.
Day 12: Additional sport
What do other activities bring?
There is a beautiful saying among athletes: You can only learn to walk by walking.
In fact, you're unlikely to become a runner without doing your laps in the park on a regular basis. But if you combine your training with other sports, this can increase your running performance enormously.
Your body is always grateful for variety anyway, and motivation can also be really boosted with a trip to foreign realms.
We have selected a few common alternative sports and tell you why they can bring you far ahead in running:
To go biking: Most similar to running in terms of cardiovascular exercise. Especially with knee problems, it can be a great addition or even a replacement, as the impact forces are eliminated and the stabilizing muscles are strengthened.
Swim: You can also train your endurance in the water. In contrast to cycling, the upper body and less the leg muscles are also strengthened.
The feeling of weightlessness is gentle on the joints and is therefore particularly recommended for shape preservation in phases of injury.
Game sports: In soccer, handball, tennis or volleyball, a mix of speed and stamina is required.
Above all, you can train the liveliness here, which is usually neglected when slowly trotting on the jogging lap.
The coordination is also trained well through game sports.
Fitness training: Your running performance will benefit enormously from strengthening exercises for your legs and your core.
The new stability that your body gains through targeted strength training can even correct misalignments and incorrect movement patterns.
But of course you can also use the equipment in the gym or the usually quite large range of courses there.
There are also courses that are not only aimed at strengthening, but also have a large amount of stamina.
practice: No training today.
Day 13: Motivation
How do I defeat my weaker self?
The best victory is victory over yourself. But often it is difficult to achieve. Because there are not only a thousand good reasons for running, but also a thousand excuses to skip training today "for once". A selection:
Running is boring: Run with a partner! You certainly know someone who, like you, wants to do something for their health.
There are also running clubs in every major city. Running with music can also be incredibly motivating.
It's raining outside: Well, that excuse is really cheap. Modern functional clothing is so good that only hurricanes and freezing rain are reasons to stay at home.
And there is no better feeling than taking a shower after a run in the rain and lounging on the sofa with a cup of tea.
I have other plans: If you tell friends and colleagues about your personal running mission or even make a bet, then you will surely get up an hour earlier for training in the morning or skip the previous evening series.
And if you manage to kick your bastard in the butt, then you will be rewarded for the rest of the day with the great feeling of having done something and done something good for you.
Practice: The time has come: jogging for 30 minutes at a time!
Day 14: How to proceed
Do I stick with it?
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