Updated August 26, 2019 at 5:33 pm
Want to start running? In order not to weaken your motivation in the beginning phase, we have put together the best initial tips for your racing career.
Subtraction, the beginning is difficult. Especially if he has an impressive inner bastard for years comfortable in the back of his head and has long been able to successfully eject any motivation to run. Once his motivational thief is deprived of his place, he can finally escape. We will give you tips on how to best run.
Jogging and mindset
Anyone who has to master running should develop a positive attitude towards training. It is not torture or duty. No one is behind the stopwatch. Look at running training, not a well-deserved break from a hectic schedule and as an investment in your own health.
Do not skimp on quality equipment or put yourself under pressure. Not only is it perfectly okay to start slowly – for your health and your inner attitude, a slight increase in running training is even important. Because only when running regularly brings joy, do you slip into your high-heeled shoes. Anyone with concerns or health issues should see a doctor before starting.
Make a running plan and start exercising
Where do you want to go? Keep your goal in the roadmap! It should include the following points: purpose, days and scope of training, discipline (interval, speed, endurance).
For physically healthy people, five kilometers on the move could be a realistic goal in the first three months. Determine fixed training days. Can you train three times a week? Perfectly! This allows the body to ideally get used to the new strain.
Please do not immediately aim for marathon distances at a tremendous pace. For absolute beginners, it's worth it: Pay no attention to time or distance. What is important is that you have taken the first step. For the first few weeks, take turns walking and running. Be sure to run at the speed you can talk to. These short intervals are ideal for beginners.
Running week for the first week might look like this: run slowly for three minutes each for 20 minutes, then walk briskly for two minutes. In the second week, the walking breaks are a little shorter, the running units a little longer, depending on personal fitness. In the third and fourth weeks, you continue to increase your running units.
Those who regularly run relaxed intervals quickly discover that their fitness is improving – until you are fit enough to run the entire distance. Then you can start working at pace and distance.
Tips for beginners
Excessive motivation can quickly end in frustration and indulge in jogging ambitions. In addition, the joints, heart and lungs are overloaded. a slight increase guarantees long-term success. Thus, circulation, joints, muscles, and even the mind can become accustomed to a new strain.
After running, take a five to ten minute walk Stretching exercisesYou can relax and stretch your muscles short. Incidentally, it is still debated whether the risk of injury is reduced by extensive stretching after a run. The fact is that it sensitizes your own body perception, and stretching is a nice end to running.
Always treat yourself to one run rest day, On non-running days, you can support strength training or stretching exercises to stay fit.
Who on the famous Running high – euphoric mental state while running – you want to control, you can join a local racing group. Social media or launching pages on the Internet can help you find peers who can work together at your own pace.
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