Starting to run is a real challenge. This article will tell you what you should pay attention to in order to get off to a great start.
Table of contents
Jogging is one of the most popular sports. However, beginners, in particular, are often unsure how best to get started. We'll tell you what you need to know to get started with running!
1. Start running - Who is running suitable for?
Anyone can start running and enjoy the many benefits of endurance sports. Whether you're a complete beginner or already regularly practice another sport, jogging is the perfect addition to your workout routine !
If you sit in the office a lot, running can be especially beneficial for you: It increases blood flow to your shortened thigh muscles and mobilizes the lower lumbar vertebrae . Due to its strong impact on the autonomic nervous system, jogging is also a great way to work off a stressful day and actively relax afterward.
For whom running is not suitable
The only people who need to be cautious when running are those with joint problems . If you have a dysfunctional knee or severe limitations in this area due to an injury, you should only begin training after consulting your orthopedist or sports doctor .
Do you want to start jogging but are also overweight ? In this case, it may be advisable to first lose a little weight through a healthy diet and strength training . Afterward, your sensitive knee joints will have to absorb less weight while running .
2. What are the benefits of starting to run for you?
Regular running training has many benefits . This is especially true for the muscles in your legs and buttocks . Here, you gain more muscle mass and thus more muscle cells.
This increase in muscle cells often results in a firmer leg appearance and a loss of body fat at the same time . In fact, endurance sports like running are among the most effective things you can do for fat burning [1].
In addition , intensive running-based sports promote blood circulation in the lower body , thus helping to prevent spider veins , varicose veins , and heavy legs due to water retention . Existing complaints can often also be alleviated by running.
Regular running can also significantly increase your lung capacity and strengthen your immune system . Running can have a very positive long-term effect on your cardiovascular system . Many runners report that they are less likely to catch colds or suffer from flu-like infections [2].
3. What you need to pay attention to when you start running
The most important thing is to start with short, easy runs and make sure to breathe deeply into your stomach . It's okay to take a few walking breaks in between.
Ideally, you should start by alternating between about 5 minutes of jogging and about 1 minute of walking . Over time, you can gradually reduce the breaks and jog in longer intervals.
Especially when jogging for beginners, it's crucial not to overtax your body right away . If you push yourself too hard too quickly, you'll usually experience side stitches during the run and severe muscle soreness in the days following.
If you overexert yourself , you'll end up killing your motivation on your very first run. That doesn't have to happen! So, it's better to start slowly. It's best to create a training plan that will help you stay on track.
If you're lacking motivation, it can be very helpful to keep a running journal in which you can record your successes and positive moments . If you don't feel like running at all, you can read here why you should do it anyway.
Warming up and mobility before and after training are often greatly underestimated , especially for beginners . This makes tired muscles flexible and supple for the upcoming exertion.
This is not only important for performance during running, but also for good muscle recovery afterward. While it's true that running can strengthen your immune system, you should be careful not to fall into the " open window " trap .
This is a specific time window between 3 and 72 hours after training . During this time, your body is so busy regenerating that it is particularly vulnerable to viruses and bacteria for a short time [3].
Training too frequently and too intensively doesn't give your body enough time to recover . This leads to you becoming weaker rather than fitter over time. In the worst case scenario, you might end up getting sick or injured.
Therefore, regardless of your athletic performance, it is essential to always get sufficient rest and eat a balanced, nutrient-rich diet . A good supply of vitamins and minerals is particularly important for a strong immune system and resilient muscles .
BRAINEFFECT HACK : You've just finished a particularly tough workout and have sweated a lot? Then beware of the "open window" effect! Replenish all your lost nutrients – ideally immediately: With our RECHARGE drink, specifically developed for athletes .
{{widget type="egproducts/list_productbyid2" product_id="506" img_width="250" img_height="335" template="elegento/products/productteaser_by_id_2.phtml"}}
In addition, our minerals and vegan Omega 3 provide additional support to your immune system.
4. What you need for running
You don't really need much preparation or equipment to start jogging. However, even for beginners, it's important to acquire some essentials beforehand.
The most important thing for beginners in running training is the right shoes . Especially if you have a foot deformity (even a minor one), they are an indispensable ally.
When purchasing , it can be very beneficial to seek advice from a sports shop . They will analyze your running style and then find the perfect shoe for your stride .
You'll also need running clothes . While you can wear a baggy look or a regular T-shirt and shorts in summer and spring, you should definitely invest in appropriate functional clothing during the colder seasons .
It's especially important that your clothing is both warm enough and wicks away sweat sufficiently . Furthermore, many newcomers to winter sports make the mistake of not adequately protecting their ears and necks from cold air, which can increase susceptibility to infection. High-necked cuts and a sweat-wicking headband that covers the ears are ideal .
5. Running with the right training plan
Jogging for beginners is best done according to a plan: Start systematically and create a fixed training plan . All you need to do is determine how long and at what intervals you want to train.
If you don't want to create your own plan, you can also look online for a running training plan for beginners. Generally, beginners are recommended to run two to three times a week for 25 to 35 minutes . You can then take walking breaks in between. A good rhythm is, for example , running for 5 minutes followed by walking for 1 minute .
There are also some excellent apps available for people who want to start running . These track all the important parameters of your running training: distance, speed, duration, and elevation gain.
The ratio of distance to time per km for each beginner always depends on their existing fitness level . So, if you go a little slower at the beginning, that's perfectly fine.
More important than covering many kilometers is that you enjoy running and schedule time to specifically practice your technique . As a beginner, you should pay particular attention to proper breathing . This means inhaling deeply through your nose into your stomach and exhaling slowly through your nose .
BRAINEFFECT HACK : Haven't eaten all day and are looking for a suitable snack that won't weigh you down and derail your performance? Then grab our KICKBAR with caffeine and plenty of good energy from nuts and berries.
{{widget type="egproducts/list_productbyid2" product_id="408" img_width="250" img_height="335" template="elegento/products/productteaser_by_id_2.phtml"}}
6. Talking Brains Podcast: Find your way to running
7. Conclusion
Running is an easy way, especially for beginners, to sustainably build muscle mass, stamina, and general fitness . Furthermore, exercise in the fresh air has many health benefits—particularly for the immune system .
Especially if you're under a lot of stress at work and in your daily life, regular running sessions are perfect for effectively reducing stress. They also stimulate your circulation and ensure good blood flow to tired office-weary legs .
For regular and individually tailored running training, a customized jogging training plan for beginners can be useful. You can put one together yourself, find one online, or get one from a running app.
To stay healthy long-term while training, it's important to maintain a balanced and nutrient-rich diet and plenty of water intake . Valuable minerals, vitamins, and omega-3 fatty acids, in particular , protect your immune system, support your recovery, and boost your motivation.
8. Sources
[1] Nielsen, RO; Videbaek, S.; [...]; Langberg, H. (2015), Does Running With or Without Diet Changes Reduce Fat Mass in Novice Runners? A 1-year prospective study, Journal of Sports Medicine and Physical Fitness, Volume 51, Issue 1 - 2, p. 105 - 113, https://pubmed.ncbi.nlm.nih.gov/25766050/ .
[2] Lee, D.-C.; Godfather, R.R.; [...]; Blair, SN (2014), Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk, Journal of the American College of Cardiology, Volume 64, Issue 5, p. 472 - 481, https://www.sciencedirect.com/science/article/pii/S0735109714027466?via%3Dihub .
[3] Nieman, DC (2007), Marathon Training and Immune Function, Sports Medicine, Volume 37, Issue 4 - 5, p. 412 - 415, https://link.springer.com/article/10.2165/00007256-200737040-00036 .
