Our Tips For Getting Started
Hardly any other sport is as simple and easy
to learn as running. Shoes on – and go!
Jogging is such a practical sport because
it can be done anywhere and you don't need anything but your
body. Nevertheless, every beginning is
difficult. Especially if you have not done much sport before, it can be
difficult to discover this sport for yourself and to stay on the ball with the
running training. That's why we've put together our best running tips for you.
This makes jogging fun for beginners.
1. GOOD RUNNING SHOES
Before starting any running training, it is
absolutely advisable to buy good shoes, because good footwear is the be-all and
end-all when running. You shouldn't skid on that. Most beginners and returners
underestimate the enormous loads on the movement aparate. And this also applies
to short training sessions of only 10 - 15 minutes, for example. In particular,
it is underestimated how much time it takes for the ligaments and tendons to
get used to the loads.
Among the most important questions that
need to be clarified when buying shoes are:
• Body weight: Overweight, normal weight,
or underweight?
• Foot shape, foot position/deformities and
orthopaedic complaints
• On which ground is the walk (asphalt,
hard roads, forest floor, etc.)
• Gender and age (specific differences in
the feet of women, men and children)
• Running style (forefoot, midfoot, heel
foot style)
• Training plan for beginners or for
returners (how often is trained weekly and running distance).
2. PROPER CLOTHING
The right clothing is not crucial for your
success, but it regulates the body when you sweat. Theoretically, you can also
start running in training pants and a cotton T-shirt. The longer you run, the
more you sweat. The clothes suck in sweat and quickly stick your cotton shirt
to the body and you may start to freeze.
Good, on the other hand, are materials that
transport the sweat without soaking
up. Functional clothing, for example, is
breathable. Special fibers transport moisture to the outside. Even if there is
a lot of sweating, the body remains dry and can not cool down. However, the
important thing is not high-tech, but that you feel comfortable.
3. MEASURE PULSE
Before you start training, it is advisable
that you get a heart rate belt or a heart rate monitor so as not to overwhelm
your organism.
In the long term, only those who know their
body and know when they burden it and how much will
improve. In addition to general tips (for
example, "Only run so fast that you could still have a
conversation!"), measuring the heart rate can also help. This gives you an
indication in which area you should train during the respective training week.
Rule of thumb for calculating the maximum
heart
rate:
• Men: 220 – Age
• Women: 226 – Age
From this value your training pulse
is then determined: Slow endurance run
Pulse 70-75 % of the maxiamlen HF (heart rate)
Quiet endurance pulse 75-80 % of the
maximum HF
Based on the maximum heart rate, different
pulse zones can be calculated. These performance ranges differ in their
intensity and each pursue a different training goal.
The 5 different heart rate zones for your
training can be found here.
4. MOTIVATION
The right attitude is not insignificant for
lasting success. Wanting too much in the beginning can spoil your fun in the
long run.
Goals that are set too high are absolute
motivation killers.
If you want to run a marathon untrained in
ten weeks and train doggedly, you put yourself under unnecessary pressure. The
goal is too high and you run the risk of failing and hurting yourself.
A realistic assessment for you
is:
• A 5-km run means about 8 weeks of
training
• A 10 km run means about 12-16 weeks of
training
Therefore, set yourself easily achievable and
moderate goals – even those who slowly increase will reach their goal. Probably
also happier, healthier and happier. Therefore, it starts slowly - even if you
have the feeling that you could do more.
5. STRENGTH TRAINING FOR RUNNERS
With targeted muscle training, you prevent
joint damage. Those who run exclusively train one-sidedly, certain muscle
groups are disadvantaged. The legs are strong, the upper body less. An
imbalance can arise. Strength training is recommended for all joggers, because
the exercises improve the intermuscular interaction. Trained muscles protect
the joints and thus reduce the risk of injury. They ensure an upright posture
and reduce the occurrence of knee and back pain. Targeted strength training for
runners prevents such typical problems.
We are happy to advise you on a taster
training.
6. THE INNER PIG DOG
Share your project with friends and
relatives - so it will be easier for you to stay tuned.
How do I overcome my inner pig
dog? This very stubborn creature can only
be put on a leash with cunning. One trick is: Tell everyone about your plan to
start running. This is encouraging, especially when you talk about the first
successes.
Put your running shoes in the hallway so
that you stumble over them every time you walk to the
door. Write down a list of all your excuses
and find a positive answer for each one. Hang the list on your wall mirror or
refrigerator. Document your runs in a training diary - which motivates you to
stay tuned. With which you also drive away the pig dog: good music in the right
prelude.
In our next part running training week 1 -
4 we show you with which intensity you start the training and what else there
is worth knowing. We are already looking forward to sharing the success with
you!
