Running is the number one national sport. No wonder, as it is very healthy and flexible for almost everyone and can be used anywhere as a training method. If you want to start jogging too, then you might be asking yourself what you should consider when running for beginners. After all, you don’t want to make a mistake right at the beginning that could potentially ruin your fun running or even endanger your health.
Even if I consider the saying “Sport is murder” to be excessively exaggerated, the right approach naturally plays an important role. This is how you lay the foundation for your future progress and success. At the same time, of course, you shouldn’t overdo it with the preparations and lose yourself in the planning.
That’s why I’ve put together a manageable list of 10 things for you to watch out for when you start jogging. When you have gone through the following points, you will know what running for beginners is all about and you have no more reasons not to start.
1) Do a check-up at the doctor
First of all, I have to mention a point that unfortunately very few people adhere to. Many risks can already be identified at this point and then taken into account in later training. For this reason I would really like to recommend the following to you:
- You are (severely) overweight
- are chronically ill
- Have not been exercising regularly recently
2) Get started!
Many people wait far too long to start. You want to know everything beforehand and have it planned perfectly. But believe me, there is no perfect plan. No matter how well you plan, there will always be something to optimize. Just start with a simple, reasonably appropriate plan. You can optimize it further along the way. The main thing is to really start when you want to start jogging.
3) Start slowly
True to the motto ” slow but steady wins the race “, you shouldn’t overdo it at the beginning. You shouldn’t be too ambitious in running pace or frequency right from the start. Give yourself the chance to slowly get used to running. Leave space for later increases.
If you overwhelm yourself from the start, you run the risk that you will not feel like it anymore or that you will simply not be able to keep the high workload and become frustrated because of it. Try to slowly make a habit of running.
In addition to the psychological component, this is also a sensible approach from a physiological point of view. Your muscles, ligaments, vision and your entire musculoskeletal system have to slowly get used to the new strain. Give your body some time for this.
In addition, when running at low intensity, you benefit very well from the many positive health effects of running .
4) Set goals for yourself right from the start
Just starting is great. If you want to make sure that you really stay on the ball longer, then you should definitely set a goal as early as possible that will attract you. By the way, that’s what it comes for a good formulation of goals .
Start with something concrete, smaller than intermediate goal that you can work towards in a targeted manner. In the long term, however, one big goal that you really want to achieve will keep you motivated. For me, for example, it was my first marathon .
That goes for all sorts of things in life. If you want to start jogging, however, it will probably be particularly easy for you to choose a suitable destination from all the running events.
5) Distance comes before speed
If you want to start running and make good progress at the beginning, you should first focus on increasing your running distance. At least until you can cover your first 10 kilometers continuously at a running pace, as a health-oriented beginner I would not attach too much importance to a fast route time.
6) Walking is not a shame
I know a lot of novice runners who are frustrated because at the very beginning they only manage to run two or three kilometers (or less) in a row. One or the other simply breaks off in frustration.
You shouldn’t do that. Instead, go a little further when you can no longer walk. Then you run a few hundred meters again and then you walk a bit again. When you build up your kilometers, it doesn’t matter if you have to walk parts of the route at the beginning.
I know some runners who are experienced today who always started to run one kilometer and then walk one. Then they gradually shortened the walking units until they could walk the desired distance continuously.
7) Regularity will get you there
If you think you are running three times a week from the start, then I have to warn you. It is better to decide on a workload that you can also do regularly. Believe me, this is much easier to establish and will lead you to your goal with greater certainty.
Also as a beginner jogging it makes sense to give your body more time to adjust to the strain.
Ultimately, by the way, small changes are often much more effective in the medium and long term. So don’t worry once you’re getting too slow. In one year you can achieve a lot with one running unit per week. Then you will look back and be proud of yourself.
8) Don’t forget to warm up
I know that a warmup is seen by many as unnecessary. But the same applies to running, as to strength training : Those who warm up make better progress and stay injury-free longer.
At the latest as soon as you want to run a little faster and with higher pulse values , you should definitely warm up and mobilize yourself before each unit.
However, it is the case that you should get used to warming up as early as possible. If you always do it from the start, then you have it firmly anchored in your routine. So you don’t have to get used to it later. Subconsciously, the warm-up is simply part of running for you. If you later “grow” it, it will always be a potentially optional part of the training.
If you want to start jogging, you should therefore always do a warm-up from the beginning before you really start.
9) Allow your body enough relaxation
Regeneration is important. Especially if you are just about to start jogging, you should give your body the time it needs to recover. Training with sore muscles is usually not very useful and is usually not much fun.
After a while, your body will get used to running and the stress that comes with it. Then you also need less time for regeneration. In the beginning, however, it can take 4-5 days instead of the classic 48-72 hours until you are fully recovered. That’s another
Especially when running for beginners, it is therefore important not to demand too much from your body and to allow sufficient regeneration (this includes enough good sleep ).
10) Drink enough while jogging
One mistake that many beginners make is that they not drink enough . Basically, it is important for your health to always drink enough. This also has a direct effect on your physical and social performance.
By the way, you will not only make better progress in the short term but also in the long term. It is therefore essential that you always drink enough water 1-2 hours before training to support optimal performance. Also, drink enough water during and after training to balance your consumption so that your regeneration can run optimally.
I personally try to consume about one liter of water for every hour of exercise in addition to my 3-4 liters a day.
11) Get proper equipment
A good, suitable running shoe is the most important tool if you want to start running. In fact, it’s the only thing you really need if you want to start running properly. Otherwise you don’t have to fake your running clothes. A normal, matching running shorts and a functional shirt do it there. If you feel like wearing a Fitvolution shirt to your training, then take a look at our sports shirt shop .
You should, however, occupy yourself a bit with the shoes. I advise you to have a video analysis done at a specialized running shop. There your physiology and your running style while walking and running will be analyzed. In a good running shop, the specialists will let you walk and run barefoot (with socks), with your old shoes and with the various suggested shoes on the belt.
That’s how I discovered my running shoes for myself. I thought about presenting this here, but then decided against it. However, especially if you want to start jogging, you should definitely have such an analysis done. Depending on the shape of your foot, running style and other physiology, completely different shoes may be much better suited for you.