Running shoes on and get out!
Jogging to get started: the best tips for beginners and 3 mistakes you should avoid
More than five million Germans cords regularly is the running shoes. A further 17 million for a jog, at least from time to time. (Icon photo)
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You want to start Jogging? Congratulations – this is a very good idea. Click here to read the most important tips for beginners before the first Training and what mistakes you should avoid.
More than five million German strings regularly on your running shoes and go Jogging. At least 17 million from to give, at least, and to go Jogging. Nevertheless, Germany has become lazy. The running boom has a Dent. You want to control it? This is a very good idea. We are happy to help and engage you at the Start of the run training a little under the “feet”.
Many run beginners are afraid to make mistakes. Something is hardly so straightforward and easy to learn as the go Jogging. Solid shoes, comfortable sports clothes and a breeze of Motivation – a lot more it doesn’t need to be within a few months, a good gure. You can read here, what matters at the Start of the run-of-pleasure, and what mistakes you should avoid while Jogging.
- Why should I go Jogging at all?
- Before you start…
- Equipment – What to look for
- The 3 most common (beginner)errors
Every beginning is difficult, even when Jogging
The question of why you should go Jogging, you have to answer (unfortunately) even. What can help is a piece of paper, you bring your personal reason to paper. You want to get rid of a few pounds of Winter fat? The six flights of stairs to the apartment, to create, to pump without at the door like a cockchafer? Or the son of man on Sunday in the show walk again, who is the boss in the Ring? Maybe you dream of and even with friends or colleagues, to start at a local running event? You have to write it! You should and will have in the first few weeks are guaranteed to occur more frequently – for once not in the mood to go Jogging, grab the motivation slips.
Now there are people – the author of this text, this also can motivate yourself without a specific goal with an appropriate Reminder hard. In the case of Jogging Rookies that doesn’t have to be a Competition. To start with concretely formulated goals, such as: rich here “in three months, ten kilometers Jogging”.
Jogging start: before the Start of the eighth
There is no Sport that is so straightforward and easy to learn, such as Jogging. All you need are two healthy legs, a healthy heart, adequate running shirt, Trousers, and a Pair of Running shoes.
Speaking of healthy. Before you lace up the shoes and regularly go Jogging, you should consult a physician for a thorough check-up, even if you feel generally fit. In the case of the so-called sport-medical investigation of the heart, circulatory and the musculoskeletal system to be checked. And Best of all, many of the statutory health insurance funds, the sports medical examination is a statutory power according to the cost of this will be borne completely or at least partially from the funds. The doctor has made the Jogging traffic light on green, you can start. Costly investment it needs. With one exception.
Running shoes – not saving in the wrong place
The right and especially the appropriate footwear is the A and O when Jogging. Let the Slippers sport shoes on the shelf – that would be saved at the wrong end. Rather, is it worth it in a sports shop for the right Pair of Running shoes to search. A lot of shops to offer professional advice using a treadmill analysis. Salesperson to recognize misalignment of the leg axis (e.g., X – or O-legs), but also special features of the Placement of the foot and then recommend the appropriate running shoes.
Approx. 100 Euro beginner for a Couple should Running shoes schedule. As for the Rest, do the shirt first, a simple Sport, Jogging pants and on colder days, should protect a thin hat to the head because of it, the body loses the most heat. No matter what you choose, you should feel comfortable in it. As a rule of thumb: On outdoor thermometer look, and dress it up as if it were outside of three degrees warmer. In the first minutes a little shiver, it’s okay.
Jogging workouts: In the shoes, done!
The preparations are complete. There you go. Yet for all the euphoria: Can you take it slowly! Otherwise, the wave of Euphoria collapses so quickly on you, as it has built up. Thus, the circuit can gradually get used to the new load, you should start with a change from run – and Gehphasen. “First of all, a maximum of three Times a week – and as slowly as possible,” says Dr. Matthias Marquardt, sports physician and author of the “Walking Bible”the standard work for beginners, but also experienced runners.
Important is the duration of the load, and appropriate periods of rest are, first. Completely beside the point: the speed. You, therefore, first of all, not of victims and more powerful joggers to distract you overtake with a red face and puffing. Give your body time – your patience will pay off.
Jogging for beginners: The first Training
- Duration: about 40 minutes
- Target: Muscles, the cardiovascular system, Tendons and joints gently to endurance loads lead pre-
- Method: Run and Go in the exchange
- Procedure: 3 minutes of Jogging at a leisurely pace + 2 minutes walking break + 3 minutes of Jogging at a leisurely pace + 2 minutes walking break; the Whole of the four Times repeat
Now some of the running beginners asked, quite rightly, as he is not supposed to notice that the pace is in the running phase but too high. Also there is a rule of thumb: If you have a training partner, which increases the fun and entertainment factor, while Jogging a Lot, you should be able to talk during exercise without any problems. Think of this principle. Especially the muscles will thank you for it.
Jogging to get started: The three most common errors
- Beginners can train often too fast, too much and too intense. Do not overload the musculoskeletal system. The tendons to Achilles and knee problems.
- Beginners are often unusually motivated. The result is that you as often Jogging want and the Periods of rest forget. Tip: On each training day, a rest day should follow. On rest days is not gone. Are allowed alternative sports, such as Swimming or Cycling. Important to know: periods of rest and Regeneration are the key to the so-called training effect. Because it is only in the recovery Phase, the body has time to repair while the burden of losses incurred and adjustments allow.
- Novice runners tend to be permanent with other joggers to compare. That’s not insecure only, but is also demotivating, because the other runners usually have more experience and therefore are inherently more powerful than Rookies. Beginners should, therefore, concentrate on and their own measure progress. Of the “old-timers” inspired, of course, is not prohibited. On the contrary, Experienced runners are, as a rule, to be allowed Knowledge to novices give.
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Sources:“Fit for fun”; “Runner’s World”; “GEO”; Statista; “bevegt.de”
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